Not much Variety but Packs a Punch

The rents are in town for the weekend, for a pre-Thanksgiving. Like I said before, I really enjoy Thanksgiving and the wife really knows how to make a good one. Not much NFL on but with 17 people coming, it will be an event.

Single Kettlbell Swings:

18 x 40 secs on/ 20 secs off

A - 35#'s, B - 70#'s, 53#'s

Set 1 - R(A) - 25 Reps + L(B) - 25 Reps + R(C) - 25 Reps [Single Hand Swing]

Set 2 - L(A) - 23 Reps + R(B) - 20 Reps + L(C) - 25 Reps [Single Hand Swing]

Set 3 - (A) - 26 Reps + (B) - 25 Reps + (C) - 25 Reps [2-Hand Swing]

Set 4 - (A) - 26 Reps + (B) - 26 Reps + (C) - 25 Reps [2-Hand Swing]

Set 5 - (A) - 25 Reps + (B) - 25 Reps + (C) - 25 Reps [H2H Swing]

Set 6 - (A) - 24 Reps + (B) - 23 Reps + (C) - 24 Reps [H2H Swing]

442 Reps, 18 Minutes

Finisher:

Tabatta Push-Ups:

5 x 30 secs on/ 30 secs off

50 Reps, 5 Minutes

Total Workout Time - 23 Minutes

Total Workout Reps - 492 Reps

A good quick burner workout.

Finally A Krav Level 1 Class

It has been 2.5 months .... yes ... that long since my last Krav Maga Leve 1 class. I can list the myriad of excuses ranging from pneumonia to a lower back injury to work, but the fact is I let the idea of fighting traffic psych me out from getting to the gym and getting a good fight workout in. Good news my endurance was good, but yes my technique and "crispness" of punches had faulterred. I'll try and get back in there sooner than later.

The barbell work before class was a nice change of pace.

Barbell Bench Press Pyramid:

135#'s

1x20, 1x15, 1x10, 1x5, 1x5, 1x15, 1x20

100 Reps, 12 - 13 Minutes

Barbell Deadlifts + H2H Swings:

4 x (10) - 225#'s + (20) - 53#'s

120 Reps, 12 Minutes

220 Reps, 22 - 23 Minutes

Krav Maga Level 1:

Good:

1. Endurance was good.

2. The warm-up was quick and efficient. I didn't dog it even after the pretty intense workout in the beginning with the weights.

3. The punches were loose but my "3" combo needs to be more fluid.

Bad:

1. Stay quick and loose.

2. Get more aggressive and finish the defenses.

3. Using my muscles too much work on quickness.

All in all a solid workout. I still think my work on Tuesday at the Hockey game was a real shock to the system. Much like Krav training, there is nothing like playing a sport. I literally felt sick at the end of every shift and my legs were like jello.

Liz on Kettlebells

The bases of today's workout (following yesterdays heavy workout + 1.5 hour hockey game) was a crossfit workout. Since I'm not really a member of crossfit the break up 21 - 15 - 9 puzzle me a little. Usually the work will take around 10 minutes so I plug in an additional finisher to round out the time running through the gauntlet.

Single Kettlebell Windmills:

5 x 5 l,r - 53#'s

Reps - 50

Time - 10:00

Nice and slow here. I great way to stretch out the body from an intense workout yesterday. I'm really not as sore as I thought I'd be.

***Rest 2 Minutes***

21 - 15 - 9 Reps of ...

Double Kettlebell Cleans - 70#'s

Elite Ring Dips

Reps - 90

Time - 11:04

21 - Cleans - ( Set of 11 and 10)

21 - Dips - (21)

- 3:48

15 - Cleans - (Set of 8 and 7)

15 - Dips - (15)

- 4:10

9 - Cleans - (Set of 9)

9 - Dips - (9)

- 3:06

I kept a pretty quick pace. These are way easier (to me) than barbell cleans because you can generate momentum and engage your hips which is by far a stronger power source than my upper body. The dips were slow and deep. The E-Ring dips are significantly harder than your typical dips ... they smoke your stabilizers.

***Rest 1 Minute***

Finisher:

Hand 2 Hand Swings:

1 x 50 - 53#'s

Reps - 50

Time - 1:45

Total Workout Time - 22:50

Total Workout Reps - 190

20 Minutes of Pain

.... well not really. I wanted to get some lifts in before I made my long anticipated come back. I set the clock for 20 minutes and completed some reps with in a reasonable pace and amount of time.

20 Minutes of ....

(10) - Alternating Kettlebell Incline Dynamax Presses - 70#'s

(10) - Alternating Kettlebell Renegade Rows - 70#'s

(10) - Double KB Suitcase Squat - 70#'s

(10) - Abb Roll-Outs

5 Rounds, 40 Reps per round = 200 Reps

The time was actually around 18:40 because I combined rounds 4 and 5 to complete them quicker and now off to a pick-up hockey game. I expect to do something light tomorrow since I will probably feel pretty sore tomorrow.

501st Post - Not Quit a Celebration

Yesterday was the 500th post on this blog, which was switched over so the "official count" is a little more. I took another page from crossfit bwi and decided to build the workout around some kettlebell and front squats.

Elite Ring L-Pull-Ups + Dips:

5 x (5) + (10)

Reps - 75

Time - 5:40

Meaghan joined me today so all the rest periods were done as M did her work. We both felt pretty good so the breaks were short but effective.

Double Kettlebell Front Squats:

5 x 8 - 53#'s

Reps - 40

Time - 8:30

Nice and quick pace. Squats were deep and slow on the way down. Shoulder felt good holding the bells in place. It was the perfect amount of rest and reps as I was mentally challenged on the last 2 reps of each set. I counted up to 4 and then back down to make the set seems shorter than it was. This type of "mental" trick as been effective as I crank up the reps and keep the same amount of reps.

Double Kettlebell Snatch:

5 x 15 - 35#'s

Reps - 75

Time - 8:30

Finisher:

Swings ... any way you want it.

1 x 120 - 35#'s

I did 20 reps on several different positions starting with the 1-hand swing outside the legs on the right, working to the same on the left side. I did 20 reps of 2-Hand swings and 20 reps of alternating hand or hand 2 hand swings.

Reps - 120

Time - 3:20

Total Workout Time - 36 minutes

Total Workout Reps - 310

Nice pace and a good amount of reps with double kettlebell work. I stayed away from the direct shoulder lifts like presses and stayed with indirect shoulder work with the front squats and snatches.

Jerking Around Some Kettlebells

Running the gauntlet tonight by taking a few ideas from crossfit.

It has been awhile since I have done some clean and jerks.... with that being said the I structured the workout around the clean and jerks.

The key here is to explode "under" the weight and use the legs to finish the lift. This lift is not a press nor should be viewed as a pressing motion. You merely extend the bells in the air as I jump under the weight.

Double Kettlebell Clean and Jerk:

5 x 10 - 53#'s

Reps - 50

Time - 11:00

Nice and powerful, the last 3 reps were brutal at the end of each set, which was a nice mental challenge. I really focused on using the movement of my clean to transition into my "double bounce" which sets my rhythm in motion.

Single Kettlebell "Horn Grip" Lunge + 2 Hand Swing:

5 x (10) l,r + (20) - 53#

Reps - 200

Time - 15:00

I rotated between lunging forward and backward. I gripped the bell by the horns in front close to my chest. The key is not to "rest" the bell on my chest or grip it using my chest. The key is to use my chest to crush grip the handles together and use my biceps to keep the bell in place. I did 10 on each side and then went right into the swings right after the lunges.

Finisher:

V-Ups - Sit Ups:

1 x 25, 1 x 20, 1 x 15, 1 x 10, 1 x 5

Reps - 75

Time - 3:50

Total Time - 34 Minutes

Total Reps - 325

The lunge swing combos really got the workout going. Nice work and running or something w/o weights tomorrow.

Nasty Kettlebell Girls

Another page from Crossfit BWI. I really like the variety of the workouts and since I have not been able to make my way up to Krav class in over 2 months I want to challenge myself from an endurance perspective. The timed sessions and body weight exercises are excellent for conditioning.

Double Kettlebell Press (No Clean):

5 x 5 - 70#'s

Reps - 25 Reps

Time - 9:25

Nice, slow and controlled keeping the lower body stiff and under tension. This was actually more difficult than a Clean and Press because there was no momentum generated from the clean/ swing back between the legs.

3 Rounds for Time:

(50) - Body Squats

(7) - Elite Ring L-Pull-Ups + (12) - Elite Ring Dips

(10) - 135 Hang Power Cleans - 135#'s

Reps - 237

Time - 15:30

In lieu of of the (7) muscle-ups I had to do the pull-ups/ dips which are significantly easier. I can't do the MU's because A.) I don't know hot to transition with the "false" grip and B.) I don't have the room.... and maybe C.) I don't have the strength.

No finisher here...

257 Reps, 24:55

The total length of the workout with the 3 minute rest in between the rounds training and the presses was actually around 30 minutes. I attempted to put together some kind of finisher, but well after the rounds training, I was finished. The cleans are an extremely draining exercise. Explosive in all avenues. The 50 body squats were challenging as well.

Some Heavier High Rep DL's

Well after looking at the bwi crossfit site, I was motivated to try one of the WOD's.

So here is the gauntlet's version of one of the WOD's.

Double Kettlbell Snatch:

3 x 4 - 53#'s

12 Reps, 4:15

21 - 15 - 9 Reps of ...

Barbell - 237#'s (185#'s + (2) - 26#'s KB's)

Burpees

Jump Rope

7:00

(21) - Deadlifts - (13 Reps, 8 Reps)

(21) - Burpees

(80) - Jump Ropes

6:20

(15) - Deadlifts - (8 Reps, 7 Reps)

(15) - Burpess

(60) - Jump Ropes

4:05

(9) - Deadlifts

(9) - Burpees

(40) - Jump Ropes

270 Reps, 17:25

Finisher:

Century Man -

Complete 50 Barbell Floor Presses + 50 Bent-Over Rows - 135#s

20, 15; 12, 12; 15, 15; 3, 8

100 Reps, 7:40

Total Workout Reps - 382

Total Workout Time - 36 Minutes

Good pace and the 21 rep set of 237#'s was killer. I had to divide and conquer on this one. I kept the break just enough to gain feeling back in my hands and get some power back in my hips. The finisher was a nice salute off and I need to work on my double unders. I am happy that I can complete a single set of 80 jump ropes w/o stopping. Time for some double under practice.

High Reps in a Short Amount of Time

Here is a great way to get ready from Monday Night football and burn some meals off from the weekend... oh and justify the two delicious hotdogs I will be having for dinner.

Another kettlebell crossfit workout brought to you by Elliott Extreme Fitness and "the gauntlet"

Some rounds training:

3 Rounds: (1st Round - 3rd Round):

(30 secs) - Double Kettlebell Thrusters - 53#'s

(30 secs) - Elite Ring Dips

Time - 3 Minutes, Rest 3 Minutes

Reps - 43

3 Rounds: (4th Round - 6th Round):

(30 secs) - 2-Hand Kettlebell Swings - 70#'s

(30 secs) - Feet on Washer Push-Ups

Time - 3 Minutes, Rest 3 Minutes

Reps - 77

3 Rounds: (7th Round - 9th Round):

(30 secs) - Elite Ring Pull-Ups

(30 secs) - Jump Rope/ attempt at double unders ...

Time - 3 Minutes, Rest 3 Minutes

Reps - 135

3 Rounds: (Bonus, 10th Round - 12th Round):

(30 secs) - 18# Dynamax Wall Ball

(30 secs) - Burpees

Time - 3 Minutes, Rest 3 Minutes

Reps - 53

3 Rounds: (13th Round - 15th Round):

(30 secs) - Hand 2 Hand Swing - 53# KB

(30 secs) - Dumbbell Curl Presses - 30#

Time - 3 Minutes

Reps - 66

Total Time - 28 Minutes

Total Reps - 374

These was very challenging. The 1st round was the toughest with the thrusters and the dips. My arms were quite simply exhausted. It was fun with all the different exercises and the pace was good, but by the time I got to the 3 round of each round, I was smoked and running on fumes. I really need to build up my endurance. I should start with 2 rounds instead of 3 and really focus on getting my form correct the entire time.

All in all a good way to start the week. I'll look forward to either Krav tomorrow or a 21-15-9 workout with some 230# deadlifts.

Friday Fun Day

Today I wanted to do some heavy snatches and went again with some push-ups. I went more of a close grip on the kettlebell push-ups were both hands on the single kettlebell handle.

As many Rounds as possible as ...

(6) - Single Kettlebell Snatches l,r - 70#'s

(10) - Single KB Push-Ups

Round# - 10

Time - 20 Minutes

Reps - 220

This was very challenging and toward the end not only was I forming blisters but I was just so fatigued. I could recover in the allotted 1 minute, but man with that 70# coming down from the top and gaining speed because of gravity, it was some serious weight at the bottom of the lift. I really had to focus on keeping the bell in tight to my body and using my hips to absorb the load at the bottom of the snatch. The hip thrust to get the bell up to the top wasn't the problem. The close grip push-ups were a great change of pace.

Finisher:

(Outside) Double Kettlebell Clean and Press:

As many reps as possible in 5 Minutes - 35#'s

Time - 5 Minutes

Reps - 30

These were done with the bells "outside" the legs off to the side of my hip. I went to full extension back (looks like you are in a skiing position) and then cleaned the bells quickly to my chest for a press. My body was pretty smoked after the snatches so 30 reps was all I could squeeze out.

250 Reps in 25 Minutes ... nice way to end the week.

When all else fails .... swings

With that in mind I did a quick Deadlift/ Push-Up Combo and then the rest were high rep swings varying the weight.

Double Kettlebell Deadlifts + KB Push-Ups:

5 x (5) - 88#'s + (20)

125 Reps, 8:00

I cranked out the Deadlifts with solid form. By breathing correctly and using my back so hold the weight in place and my hips to fire the weight up for a clean lift, the weight felt .... well ... weightless. I went right into the push-ups using the KB's so I could go below parallel for that extra stretch.

2-Hand Swing Rounds:

15 sets of 40 secs on/ 20 secs off of ....

A: 35# Swings

B: 53# Swings

C: 70# Swings

A, B, C, A, B, C, ... A, B, C

25 reps per set

375 Reps, 15:00

Nice and strong here. It really was a mental battle and the 70# KB swings were rough. Instead of starting at 1 rep and timing my breathing by saying the reps, I would count up to 13 and then down starting at 12 for a total of 15 reps. Psyching myself out like that allowed me to focus on the reps and block out the pain in my grip.

Finisher - Abb Rollouts:

5 sets of 40 secs on/ 20 secs off

46 Reps, 5:00

Total Time - 28 Min

Total Rep - 505

Nice and quick with a good rep count in a shorter amount of time. I wanted to go for a run, but with it being dark out sooner, it really psychs my out. I'll try tomorrow.

More KB Crossfit

Today I went to the local crossfit gym and stole another quick workout and incorporated some kettlebell work. I stuck mostly to the plan but lowered the pull-up amount since I can't do 15 pull-ups per round.

Double Kettlebell Clean and Press:

3 x 5 - 70#'s

Time - 6:30

Reps - 15

4 Rounds for Time:

(10) - Elite Ring L-Pull-ups

(20) - Elite Ring Dips

(25) l,r - Single Kettlebell Swings - 53#'s

Rd#: Time:

1 2:50

2 2:54

3 2:57

4 3:40

240 Reps, 12:21

Finisher:

Kettlebell Russian Twist:

3 x 20 - 26#'s

60 Reps, 3:40

Total Reps - 315, 22:31

Quick pace. Surprisingly the hardest part here was the 20 elite ring dips. The L-Pull-Ups were not strict by no means but I was happy to crank out 10 in a row and at the very least 8. The 25 single kettlebell swings were just tough on the grip, but the swings themselves were not that bad. The presses in the beginning were nice and strong.

A Crossfit KB Monday

Today, I headed to the Gauntlet and completed the WOD for Crossfit using some KB's.

5 Rounds for time:

(3) - 53# Double Kettlebell Snatch

(15) - 35# Double Kettlebell Over-Head Squats.

Round: Time:

1 2:45 (10 Squats, 5 Squats)

2 2:33 (8 Squats, 7 Squats)

3 2:50 (8 Squats, 7 Squats)

4 1:49 (15 Squats - Double 26#'s)

5 2:30 (15 Squats - Double 26#'s)

90 Reps, 20 Minutes

I had to switch to double 26's from the double 35#'s. My shoulders and stabilizer muscles were smoked and my form started to decline. With that in mind, I switch to a lighter weight in order to maintain the form and the point of the round work, which was completing the reps all at once.

2 Mile Run = (8 x 400 Meter Run):

I went ahead and added some quick interval training at 5 points throughout the run.

1 x 30 - Push-Ups

1 x 30 - Body Squats

1 x 30 - Knees to Chest Crunches

1 x 30 - Walking Lunges

1 x 30 - Push-Ups

150 Reps, 23:40

The Friday Gauntlet

Well as usual, I was able to finish this week strong.

Here's a Friday Gauntlet worth trying.

Elite Ring Chin-Ups:

1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2

Time - 4:50

Reps - 30

Seated Double KB Military Press + Double KB Bent-Over Row + DB Lizard Crawl:

5 x (5) - 53# KB + (5) - 53# KB + (10) - 30# Dumbbells

Time - 14:51

Reps - 100

Nice triple exercise set here. It targeted the entire upper body and I was smoked at the end.

Tactical Lunges + 1-Hand Swings:

5 x (5) l,r + (10) l,r - 53# KB

Time - 8:11

Reps - 150

The last set I did a double combining the 4th and 5th set. It was cruel and unusual punishment.

Finisher:

2 Minute Plank

- 1 minute Regular + 20 sec on right side + 20 sec on left side

Total Workout Time - 35 Minutes

Total Workout Reps - 280