Tag Archives: kettlebell swings

Dripping Sweat and Breathing Hard

Hello, Tuesday.ย The day of the week has the word “day” in it, so it must be time for another workout. ๐Ÿ™‚

Etre-en-nageMade it in for the 8:30 class with Coach Drea. AJ went with me and we joined Larry, John, Todd & Melissa, and their friend Ben for the day. We did the same warm-up as yesterday and then went through a few other warm-up bits:

  • kipping on the rig, working up to chest to bars
  • wall ball work, starting with med ball front squats and push presses, working into full wall ball shots
  • kettle bell swings – first to eye level, then higher, then fully overhead

And then we hit the WOD…

  • 20 minute AMRAP of:
  • Competitor:
    • 5 chest-to-bar pull-ups
    • 10 wall-ball shots, 20/14# ball
    • 15 kettlebell swings, 1.5 pood/1 pood kettlebell
  • Performance:
    • 5 pull-ups
    • 10 wall-ball shots, 14/10# ball
    • 15 kettlebell swings, 1 pood/12 kg kettlebell
  • Fitness:
    • 5 ring rows
    • 10 wall-ball shots, 8/4# ball
    • 15 kettlebell swings, 12 kg/8 kg kettlebell

rogue-black-med-ball-web6_1So… I had some issues with this one.

  • I did C2B pull-ups throughout, only missing on a few and at least brushing the front of my chest with the bar if not thumping it pretty solidly. Did the first 5 pretty well and it fell after that, with sets of 3 and 2 or 2-2-and-1
  • Wall balls were the bigger issue after yesterday’s workout. Quads and knees were a little annoyed with me. Plus the ball I used was a red 20# medicine ball that was far too slick to hang on to for many reps. I dropped it a bunch. Broke up sets in odd places.
  • And KBS were consistent for a few rounds (15 unbroken with a 55# kettlebell) but got to me after a while to the point where I broke it into sets of 8 and 7 in the last couple of rounds.
  • Through it all, breathing was tough. Not sure which movement set me off, but it was definitely a struggle to settle things. Breaks got longer and more frequent.

How’d I do? Finished 5 full rounds, plus 5 c2b and 5 wall balls as time ran out. We were supposed to be in the 7-10 round range and I simply didn’t make that today.

That said, I did do it at Competitor level (Rx) instead of scaling today so that may have been part of it. Even so, it was a good workout with a great mix of push, pull, and squat throughout. I was happy just to keep moving and finish the 20 minutes!

I think everybody else kicked butt, getting it into that 7-10 round range – so great work folks!

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A Cheeky Little Workout

You never know what to expect when you get to a Team WOD on a Saturday. Today was led by Coach Larry and he did this exact workout while on a recent trip, so he knew exactly what we were in for. ๐Ÿ™‚

We had a great crew today – Nick & Lisa, Dan, Brent, Larry & Karen, Bill and his two kids, Lara, Heather, and Ev, AJ, and myself. I feel like I may be missing someone, so if so I apologize!

10am rolled around and we got going with the same warm up we did a couple of times this week with a run, bike, or row, then banded pull-aparts, push-ups to side-planks, jumping squats, a reverse grip hang from the bar, and some banded Samson stretches.

looks-easy-memeThe workout, as written, was:

  • 3 Person Teams
  • 15 Minute AMRAP #1
    • 3 Power Cleans (135/75)
    • 6 Box over Burpees (24/20″)
  • Rest 5 minutes
  • 15 Minute AMRAP #2
    • 10 Push Press (135/75)
    • 20 KBS (53/35)

We had a weird number of folks, so we ended up mixing up into groups of 2 or 3 instead of 3 or 4. As a result, I worked with Nick and Ev worked with AJ and Karen. Whole place was hopping pretty good. ๐Ÿ™‚

Started with some cleans and push-press warm-ups and then broke up to get our equipment.

weight-plates-299537_960_720Nick and I only shifted one thing in the workout, opting for a 115# bar instead of a 135# bar. But the rest was pretty close to what was there beyond the fact that I did 24″ step-ups instead of box jumps. We did break up the second AMRAP though – we did two rounds each of 5 push press and 10 kettlebell swings. Thank goodness we did too, because that was rough. Who knew KBS could be a limiting factor?!

The fun part with this one was that each of us had to go through the reps for the round to count a single round of the workout. So for the first 15 minutes that was 3 cleans and 6 box over burpees each. And in the second it was 10 push press and 20 kettlebell swings each. Usually it’s just as many times through as you can go with your partner(s), but this one was a little different.

kettlebell-swingSo how’d we do? Well, Nick was a great partner. He pushed me along the whole way through and we chugged right along.

  • AMRAP #1 – 8 rounds plus 3 reps (165 reps)
  • AMRAPย  #2 – 4 full rounds (240 reps)
  • Total – 405 reps

Not too shabby. I felt like I moved pretty well throughout the whole workout, which was good for me. I’m not a fan of burpees but slow and steady was the name of the game, even if Nick’s burpees were a lot faster than mine. ๐Ÿ™‚

Great work, Nick!

yay-team-memeMeanwhile, Ev, AJ, and Karen were plugging away too (as was everybody else). How’d they do?

  • AMRAP #1 – 5 rounds plus 9 reps (75# cleans, 20″ box jumps or step-overs) (144 reps)
  • AMRAP #2 – 3 rounds plus 53 reps (35# push press, 25# kettlebell) (323)
  • Total – 467 reps

They chugged right along!

Great work everybody and thanks for a fun team WOD, Larry!

A Bit Behind and the Jack WOD

I know it seems I’ve dropped off the radar for a few days. Things have been a bit crazy. We’ve started a new nutrition challenge. I’m working to do more active recovery during the week. Doing some out-of-the-box training to supplement and work on some deficiencies. And still getting into the box 2-3x a week.

calendarHere’s how the last few days have gone:

  • Team workout last Saturday (2-JUN)
  • Out-of-the-box training (mostly mobility work) (3-JUN)
  • Out-of-the-box training (lots of double under practice) (4-JUN)
  • Active recovery day – 2 mile walk with our dogs (5-JUN)
  • Out-of-the-box training (front squats & DB push press) (6-JUN)

And today we were back at the box for the first time in a few days… Woo!ย Ev & I arrived and worked out with Melissa, Caleb, and KB, with Coach Bill presiding. ๐Ÿ™‚

We started with a little cardio (run, row, or bike). I was the only person who chose the run — weird! Then it was some PVC pipe work and three rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) before doing some skill work.

Jack1MartinHero
Army Staff Sgt. Jack M. Martin III

Today was the hero WOD “Jack”:

  • Complete as many rounds as possible in 20 minutes of:
  • Competitor:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 115-lb. presses, 53# swings, 24-in. box
    • Women: 80-lb. presses, 35# swings, 20-in. box
  • Performance:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 95-lb. presses, 53# swings, 24-in. box
    • Women: 65-lb. presses, 35# swings, 20-in. box
  • Fitness:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box step-ups
    • Men: 65-lb. presses, 35# swings, 20-in. box
    • Women: 45-lb. presses, 25# swings, 15-in.box

Jack is named forย Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. (WOD originally appeared on mainsite here.)

time-371226_640So how’d we do? Well, we were shooting for 6-8 rounds in the 20 minute time period. Like most hero WODs, the idea is to push.

When we warmed up, I stuck with 20″ box jumps throughout, felt good with a 53# kettlebell, and tried 95# and 115# on the push press bar. Though I could do 115#, I knew after yesterday’s workout and my own shoulders that might not be a good idea, so I dropped back to 95#.

A few rounds in, Bill dropped a 35# on the floor in front of my box so I was slightly quicker on my box jumps. It helped a bit.

But the real thing that did me in was about round 3 when all ten of my push presses were up on my toes. My back really didn’t like that and gave me some grief every round afterwards, reminding me how poor that form was. I corrected it in round 4 — but it really didn’t help make it feel any better.

still-alive-memeResults:

  • I made it through 7 full rounds plus 5 push presses with 95# on the bar, a 53# kettlebell, and a 20″ box (with a boost from a 35# plate).
  • Ev made it through 9 rounds plus 5 with a 55# push press, 25# kettlebell, and a stack of four 45# plates to step up on.
  • Melissa, KB, and Caleb all made it through 9 rounds plus. And we were all flat on the floor after that pretty much.

It was a good workout for sure. Tomorrow we’re supposed to do a 5k run. I think I’m going to stick to active recovery with a 2.8 mile walk around the neighborhood instead. And Ev is talking about doing a 6k row or so that night.

Back to the box on Saturday for team WOD. Meal prep on Sunday. And then back at it next week. ๐Ÿ™‚

Great work 8:30 class!

Hansen Kicked My Butt

I let myself down a bit today. It happens from time to time.

Went in for the 8:30 class with Coach Drea today in a decent mood. Improvement over yesterday. And KB came in, so we had twice the fun. (She kicked butt today.)

always-warm-up-thoroughlyWe did a warm-up:

  • 30 seconds on assault bike
  • 4 Turkish get-ups (I think I used a 15# dumbbell, but they were still awful)
  • 8 push-ups
  • 5 interesting lunge stretches
  • 4 fish flops (hollow body hold to superman, back to hollow body – flopping on the floor)

And I feel like I’m missing something, but my brain is shot. But from there it was some kettle bell swing warm-ups and GHD sit-up work.

Our workout today was Hansen, a Hero WOD named forย Marine Staff Sgt Daniel Hansen. He died February 14, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

HeroDanielHansen
Marine Staff Sgt Daniel Hansen
  • Competitor,ย 5 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 2-pood kettlebell (70#)
    • Women: 1.5-pood kettlebell (53#)
  • Performance,ย 4 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 1.5-pood kettlebell (53#)
    • Women: 1-pood kettlebell (35#)
  • Fitness,ย 4 rounds for time of:
    • 20 kettlebell swings
    • 20 burpees
    • 20 sit-ups
    • Men: 1-pood kettlebell (35#)
    • Women: ยฝ- pood kettlebell (20#)

I think I would have been better without the burpees. Like always, they threw my shoulders out of whack. And when combined with the KBS… ugh.

dnf-trumps-dnsStaff Sgt Hansen kicked my butt.

  • Round 1 – 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 2 – 10 70# KBS, 20 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 3 –ย 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 4 – 20 70# KBS, 10 53# KBS

Stopped at 30 minutes. I didn’t want to subject myself to any more burpees. My left arm, from elbow to shoulder, was pissed off. I used that as an excuse.

I could couch that as “listening to my body,” but that’s a bunch of bull. I could have struggled my way through those 30 burpees and the GHD sit-ups. We had a 35 minute time cap and I could have finished.

But I chose to quit. Damn. KB finished. I should have finished.

Sorry I let you down Staff Sgt. Hansen.

I will try to remember that Did Not Finish is still better than Did Not Start. But damn.

Darn you, Double Helen!

Today was one of those days where I really didn’t want to go work out, which meant I needed to do just that. CrossFit logic. Nobody said it needed to make sense.

So I trundled in for the 8:30 class with Coach Drea. We had a pretty good crew today – KB, Dave, Carrie, Logan, Emily, and Lara! (9:30 had a pretty good group too, so I think the nice weather must have brought folks out this morning. ๐Ÿ™‚ )

Tied-up-im-knotsWe started with an interesting warm-up:

  • 2 rounds
  • “run” with a jump rope, 1 minute (my body and I can’t quite figure this movement out, so I did a few attempts and a lot of regular singles both rounds)
  • 20 plate hops on 45# plate (outside to inside first round, forward and back for second)
  • 10 Russian twists with a 10# plate (darn those Russians)
  • 20 calf raises on 10# plate
  • 5 chin ups

From there we did a little kettle bell swing and pull-up warm-up, but we dove into the workout itself pretty quickly.

  • 3 rounds for time
  • Performance
    • Run 800 meters
    • 30 kettlebell swings (53/35#)
    • 18 pull-ups
  • Fitness
    • Run 600m
    • 24 kbs (25/15#)
    • 15 ring rows

helen-workout-of-the-day-wodThis is “Double Helen.” Regular Helen is just 400m/21 kbs/12 pull-ups, so this was 800m/42 kbs/24 pull-ups for Competitor level. Glad I wasn’t going quite that crazy. But my last Helen time was something in the 16-20 minute range, so I wasn’t quite expecting miracles today.

Plus, after tearing my right hand on pull-ups Saturday, I decided I should probably stick to ring rows to let it heal a bit more. So I did:

  • 3 rounds
    • Run 800m
    • 30 KBS (53#)
    • 18 ring rows

7TaonKRbcIf we couldn’t keep our first 800m around 4:30, Drea suggested we drop to 600m. I came in from that first run in 4:33, darn the luck. The rest of my rounds were not quite that quick. ๐Ÿ™‚

According to Drea, I finished in 28:19. I was the last one to finish in our class. And I’m perfectly fine with that. Apparently Lara was done in around 19 minutes, which is awesome. She was moving fast!

Here are my fun observations for today:

  1. 4:33 is a great time for me doing an 800m run. I’m very pleased with that.
  2. In round 3, as I walked all but 1/3 of it, I had the thought about what Drea told us yesterday about having too many parts of a workout. If there are three parts, we give the first one our all (let’s say 100%), give a bit less (let’s say 75%)ย  in the second part, and then in the third part we kind of phone it in (let’s say 25%) because we did the first two parts. Certainly pertained for my performance today.
  3. By round 2, I was already starting to break things up further than 15 and 15 for my KBS. I think I went 10-10-10 for round 2 and 10-8-5-2 for round 3.
  4. I stayed pretty consistent with the ring rows, managing 6-6-6 each round.

And now I’m very curious what my regular Helen time would be. I think if my hand wasn’t healing and I could do pull-ups, I’d probably be in the 12-15 minute range, which would be an improvement.

dfl-dnf-dns

At any rate, I’ll take it. I might have been able to push a little further but I know in that last 800m I was trying to protect my left knee and left hip, which were both ticked off by that point.

Great work 8:30 class! I was just happy to stay in the 25-30 minute time cap Drea set for us. ๐Ÿ™‚

Team WOD, lots of reps

So this morning started with the Keto chat with Dr. Kurt & Coach Drea and progressed into a team WOD, so we got a nutrition lecture and a workout. Not a bad deal.

jumping-jacks-5JBrue-clipartAJ and I went in this morning and we had a great turnout for the nutrition piece, and a good number of folks stuck around for team WOD. We had at least 5-7 teams of 4 or 5 folks when all was said or done.

We did two rounds to warm up of:

  • 30 seconds of jump rope (single or double-unders)
  • 30 seconds of air squats
  • 30 seconds of jumping jacks
  • 15 seconds of a lunging stretch, each side

Then we broke into teams. AJ was claimed by Lara, Janice (a drop-in from Philly), and the nice young gal who I’ve worked out with on a few occasions with the knee brace. And I was cut loose – but claimed quickly by Kelli, Jamal, and Trey. Kind of nice to join their clan for the day. ๐Ÿ™‚

kettlebell-swingWe grabbed equipment and tackled this workout:

  • For time,ย 4-person team, one person working at a time.
    • 250x Pull-ups
    • 250x KB swing (72/53/45/35/25)
    • 250x Double-unders (single unders)
    • 250x Overhead squat (95/65/45/35)

We pulled together various weights of kettlebells, Jamal and I settled on 75# overhead squats, made sure we all had jump ropes, and were off to the races. I used a 53# kettlebell and Jamal went with a 70#. And I decided single unders were just fine for me.

All together, it took us 40:28 to complete the 1000 reps as a team. I ripped my hand on the pull-ups, but Jamal really tore, so he was bleeding the remainder of the workout. And we all held our own I think.

AJ and her team finished a little ahead of us in 39:50, so we didn’t do too badly. ๐Ÿ™‚

Definitely tired now. Might be time for a nap ahead of AJ’s soccer game tonight. ๐Ÿ™‚

Thanks to Jamal & Kelli for adopting me into the clan today despite the fact that basic math was hard. ๐Ÿ™‚

Thanks Drea & Jimmy for a fun one. Hope everybody has a great weekend!!

Worlds Ugliest Power Cleans!

After taking yesterday off as a rest day, I figured I’d be good to go for today. And though I woke up a bit sore, I decided I just needed to knock some of the rust off and get back into the box. So when Jonathan pinged me this morning to see if I was going to team WOD, he said he was afraid I was going to say that and told me to bring my jump rope. ๐Ÿ™‚

team-hulk-smashWe joined forces at Team Hulk Smash today. Seems the in-house comp will be moved back to April, but we wanted to share the crazy shirts we picked up for the event. Hulk Smash was in the house along with a TON of other folks. Ev worked with Karen behind us while Larry rode the assault bike gently after his knee surgery yesterday (we wish him a speedy recovery!), but there were people everywhere.

The list included (and I know I’m missing a few) – Jimmy & Drea, Isaac & Nancy, Matt & Abigail, Shaun & Stacy, Dan & Monica, Marino & Deana, Caleb & Megan, Katie, Kurt, Brent, Larry & Karen, Jonathan… and quite a few others. It was crazy!

We started with the week’s warm-up and then added some pigeon stretch and single-leg straight-legged deadlifts, plus some practice with the kettlebell swings and power cleans… but were pretty quickly off to the races:

  • 5 Rd of 5 Min Amrap
    • 30 Double-unders (60 singles)
    • 20 KBS #55/#35
    • 10 Power cleans #155/#105
  • Rest 1 Min between each Round

KendrickClean_zpsea22d368Other than scaling to single-unders, we kept everything else as the workout was written. And as we worked through the workout, I realized quickly that perhaps 155# was a little much. ๐Ÿ™‚

  • Round 1: Jonathan did 10 double-unders and I did 40 singles, then we split up the 55# kbs and 155# power cleans. Made it through 1 full round + 50 reps (110)
  • Round 2: Still a mix of Jonathan’s double-unders and my singles, but we got through 1 full round + 57 reps (117).
  • Round 3: I did 60 singles while Jonathan tried to figure out what was going on with his doubles, and we did 1 full round + 59 reps (119).
  • Round 4: We both did 30 singles and my cleans really started falling apart, but we made it through 2 full rounds (120).
  • Round 5: More singles and cleans really were trashed. Jonathan did most of the last set of 10 cleans (I think I did 2, maybe 3) and hopped onto the rope for a few jumps. 2 full rounds + 6 reps (126).
  • Total: 592 reps

I could have done singles and KBS forever. But those power cleans killed me towards the end. We’ll see how that affects any workouts this week. ๐Ÿ™‚

Great work Jonathan! Thanks for partnering up as Team Hulk Smash today!