Tuesday is the day Val goes to the track to do speed work and occasionally I will go do a workout in the infield. Sometimes I’ll actually run on the track, just not today!

I started off my workout by doing walking lunges…400 meters, around the track and it took 19:21.
I suspect walking up and down stairs for the next couple of days will be interesting.

After a five minute rest, I did
4 rounds, for time,
25 squats
25 push-ups
25 kettlebell swings, 20 kg
25 sit-ups
Total time for that was 15:52 and the splits were 2:52/3:22/4:37/5:01/. I was spent for this workout. Toasted, roasted, but never coasted.

I just got my Elite rings in today and may try them out tomorrow, but really, tomorrow is going to be a rest day.

My first exposure to kettlebells came last year when I was training at Crossfit Marina. Crossfit occasionally has kettlebell swings in their WODs and I was persuaded to stay with the 16 kg bells for a while before moving to the 24 kg. That made sense to me, but that was really all I did with kettelbells. I attended a KB Seminar last year at Valley Crossfit (see photo album) and learned a few more exercises but once I left there had no further opportunity for practice. That is, until Val bought me a 20 kg bell for my birthday. (Came without a chain, thank God)!

I only had a short period in which to train today, so I thought I would see what I could do as a complete neophyte in 20-25 minutes.

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While Valerie and her running buddies trained at the track doing 10×500 meter runs, I was in the grassy infield warming up for my metcon session. It was a beautiful late afternoon; warm, but with some cloud cover and cool breezes. Just right. It was a great idea to stay out of the gym for a change.

I warmed up with an 800 meter run, some push-ups, sit-ups, squats and KB cleans and presses.

Once I started the stopwatch, here is what I did:

3 rounds, for time:

Run 400 meters
30 KB swings; 20 kg. 10 each arm and 10 with both arms
20 push-ups
15 squats
10 sit-ups

The time was a rather slow 19:35. Still, it was good to be outside. Val liked me being there because she did not have to wait for her post-workout dinner. Apparently, I often times hold her up and keep her waiting.