If You Think Your Sit-ups Are Tough…
Imagine what she is going through!
Hat Tip: Gozino
To Lockout
J. Curry showed up ready to go for Thursday’s snatch-o-rama. We had a lot of activity back in the corner with kettlebells and Indian clubbells. There was also plenty of good energy back in that corner which precluded a good lifting session. This is what I got done:
Squat Snatch
65×3/75×3/85×3/90×3/100×3/110×3 (power snatch)/. All the snatches above 85# were TGU.
Overhead Squat
45×10/90×5/100×3/100×3/110×3/115×3/120×3. All above 90# were TGU.
Kettlebell Swings, 32 kg
15/10/15/15.
Sit-ups
3×40
Some of the snatches towards the end did not go as well as I would have liked and that would mean missing a full squat snatch, but it wound up being a fun and productive workout.
Technorati Tags: Squat Snatch, kettlebell swings, sit-ups, overhead squat
A Little of This…A Little of That
My main objective tonight was to do a lot of kettlebell snatches and I got to it…eventually. Everything that led up to it was definitely worthwhile, cardio and bodyweight in nature. At first, it just seemed like an extended warm-up, but it became a long, yet varied interval workout . Here’s how it it looked:
Rope jumps: 6 x 100 jumps.
Jumping Squats, 45# bar: 15/15/15/20/20/20.
Pull-ups, band-assisted: 10/10/10/10.
Ring Dips: 10.
Push-ups: 40.
Sit-ups: 30/30/30.
Now, I was ready for the kettlebell snatches, done with a 16 kg bell: 8 x 20.
To finish off the evening workout, I did
25 air squats, followed by 3 x 15 goblet squats with the 16 kg kettlebell.
Angie Comes To Town
One of the Crossfit “Girls”, Angie stopped by for a 22 minute visit. (It seemed so much longer)!
This is one of the benchmark WODS that focuses on cardiovascular bodyweight exercises and is relatively steady-state, with a pick up in activity at the start of the next exercise. That little burst doesn’t last long however.
Angie is done for time and is:
100 pull-ups, in my case, were band-assisted. These were the hardest.
100 push-ups, the easiest for me,
100 sit-ups, with an Ab-mat, and finally,
100 squats, which took the least amount of time.
Val did a scaled version and seemed to enjoy herself and did well. A nice way to end a cycle. Tomorrow should be a rest day. We’ll see.
The Fu Fiddy Two
In anticipation of 51 giving way to 52, MarkFu set the stage for continuing the workouts like they have been most of ‘06 and all of ‘07 and improving on them. Crossfit has the the “Filthy Fifty” and now I have the Fu Fifty Two. I invite you all try it regardless of your age. You’ll like it, especially if you are in a hot, sweaty gym! Go ahead and beat my time of 30:29; I know you can. Post to comments!
For my birthday tomorrow, I will continue the festivities by doing the Marty Gallagher pulling routine which I have dubbed “Pulldawg”
WOD in the Grass
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.
Barbarian Gallery
Mike Covert
Doing Whatever Coach Burgener Says
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