Posts Tagged ‘kettlebell’

Today was a good day. The morning started off a bit hectic due to sleeping in a little later than planned but that was a worthy trade off. Thankfully last night I had already cooked up bacon and a breakfast bake, so breakfast was a simple matter of reheating and waiting for coffee.

Ed & I went to the morning bootcamp and it was awesome. I think it was called The Twisted Carnival… don’t quote me on that. Anyway, there were 6 stations. Round 1 you did each station for 2 minutes. Round 2 you did each station for 1:40. First station was the rower (at least it was for me). After that there was an agility course. I am proud to say I manager to jump over obstacles without falling wrong and twisting my ankle. That was very nice. Then we moved on to a partner station were you did a wall ball toss over the pull up bar to your partner and just passed it back and forth. I know all stations were the same amount of time, but this one took forever. On the second round through you did a burpee after throwing the ball, while trusting your partner would pay attention and not throw it back while you were still down. Ed was good and didn’t throw the ball on my head.

The next station was also a partner station. This time one person would do a farmer’s carry with a kettlebell in each hand and go up and back a set distance while the other person was doing lunges (second round was air squats). For my first trip I used 40 pound kettlebells. For the rest I used 55 pounds. Once that was done we moved to the ab station. It consisted of sit-ups, plank up-downs and v-ups. Round one you did 10 of each before repeating the moves, round two you did 5 of each. The final station had 6 slam balls followed by 6 lateral jumps on the first round or 6 push ups for the second round. My pace was much better on round 2. It was the final station and I wanted to make sure to “empty the tank” before the workout was over. Oh, and I used the 20 pound ball for each round.

After working out and being able to breath again, Ed & I went to the City Market. We picked up a bunch of spices and some produce – yellow peppers, onions, sweet potatoes, grapes, tomatoes, apples and some loose leaf tea. We really need to do that more often. I think we agreed that it is going to become a weekly thing. Especially since most items are a lot cheaper than the grocery store. I’m really excited about the tea we picked up. I have never bought loose leaf tea before today and so we spent a little time deciding. We ended up getting one called gunpowder that is a strong green tea, raspberry green tea and black currant. I have had two glasses of the raspberry green tea today. I love it.

Ed made vegetable beef soup for dinner but while it was cooking we were both very hungry and not well behaved at all. I ate a bunch of tortilla chips with rotel dip. This time it had some taco meat mixed in with it. Ed loves my paleo taco seasoning and cooked up some tacos the other night when I was out. I also had a corona, with a lime. You have to have the lime in it. Just isn’t right otherwise.

Two more days. I plan on doing some heavy lifting tomorrow, so it’s time for me to get some rest.

Fully back at it today. Breakfast was a banana and a 3 egg omelet with green & orange peppers and left over pork roast. I cooked the eggs in some of the fat from the pork roast.  Lunch was a steak with some carrots, zucchini and yellow squash sauteed in olive oil.

It was really good doing a lunch time WOD again, despite the fact the every muscle in my body is sore. It’s like a wrestled a bear or something yesterday. I started off with something I had never done before, a bent-over T-Bar row. If you’re not sure what that is, check out this video. Let me know when you’re done.

All good? Okay, carrying on. So I did a 5×6 of that starting at 60 pounds and moving up by 10 pounds each round, ending at 110. The I worked on my hang power cleans. I did 5,5,3,3,1,1, at 45, 65, 85, 100, 105, 115 and 120. I then finished with a mini-wod of 3 rounds of 10 reps each of the following moves – Farmers carry box step ups (10 pound plate in each hand), abmat sit-ups, air squats and push ups. Next time I am going to try the 25 pound plates and see how they feel on the step-ups.

After work it was time for the on-ramp class. I demo’d wall balls at 14 pounds. They felt good. Maybe next time I will use the 16 pound just to get myself more used to the heavier weight. I also demo’d box jumps and apparently I don’t bend my knees very much before I jump. One of the new guys found that impressive. That made me feel good, even though I didn’t know I did that. Final demo was kettlebell sumo deadlift high pulls. I started off demo’ing at 35 pounds and then I tried a few reps and 55 and a few at 70 just to see if I could do them properly. I’m sure glad it worked out. Wouldn’t have looked very good to fail while showing people how it’s done.

Next it was time to meet Jill to go shopping for a bridesmaid dress. I am soooo not a bridezilla and my only requirement was that it be red. We found a really cute dress and she looks smashing in it, if I do say so myself. One day that girl will realize how pretty she is. ❤ ya Jill.

Back at home Ed had cooked some ground beef in my paleo taco seasoning. I made myself a taco salad. It wasn’t 100% paleo with the cheese and refried beans, but I did skip the taco shells and tostada shells. Side note, my spellchecker wants to correct tostada to photostat. Weird. I just thought you should know that.

I have decided that tomorrow I am going to redo WOD 12.2 from last year’s open. It’s a snatch ladder with a ten minute time cap. 30 reps at 45 pounds, 30 at 75, 30 at 100 and 30 at 120. You get as far as you can in the 10 minutes. One bar, you are responsible for changing the weights. Last year I got 61 reps. I got 100 pound snatch up once and then couldn’t do it again for months. I got trapped in my head. I have since 1 rep maxed at 105. I would love to get 90 reps tomorrow but I will be happy with anything over 62. Wish me luck.

So, I’m a little sore today. Not too bad, but my thighs are feeling the work they have been doing. I view this as a good thing. I also noticed earlier that my traps seem to be getting bigger again. This I love.

For breakfast I had two eggs scrambled with garlic and pepper. I also cut up a large carrot. Odd mix, I know. But they were good. I had two burgers with homemade paleo ketchup for lunch and a snack of almond butter and another large carrot. I prefer celery with my almond butter however I forgot to pick some up the other day.

Tonight during the onramp class I demo’d hang snatch, power snatch and squat snatches. This reminded me that I need to work on them more. The WOD tonight was brutal. 100 kettlebell swings (35 pounds), 100 push-ups, 100 double unders and 100meter overhead walking lunges (25 pounds). I finished it in 22:48. I was able to get 40 double unders unbroken. This is NEW pr for me and made me very happy. My long term goal is 100. I’m getting closer.

After the WOD I had a protein shake. For dinner I had some chicken, romaine lettuce and a carrot.

I know I am going to feel this tomorrow. There will be lots of stretching. Also, there will be more work on my pistols. I planned on doing them tonight but ran out of time. A good friend gave me some advice to help me get them to RX depth and I can’t wait to try it out.

Today I had to drive my oldest two across the state first thing in the morning and I did not get up in enough time to fix breakfast. So I ate on the road, but I made much better food choices that I normally do when on the road and hungry. I stopped at Qt to get gas and grabbed an apple, a banana and some natural almonds to have with my coffee.

For a late lunch/early dinner I had hot wings and celery.

Ed & I were out longer than we had planned to be today so we had a late workout. First we did a 21-15-9 of kettlebell swings (35 pounds), ab-mat sit-ups and push-ups. We didn’t time it so I don’t know how long it took. After that we did a 3×5 of overhead squats at 45, 65 and 75 pounds. Then I did some work on my pistols. According to Ed I am at or slightly above parallel, so I am getting there. I can get all the way down but I can’t get back up from that depth. I am glad I am making progress. I finished up with 10 burpees before stretching out.

After that we came inside and watched some TV and had a protein shake.

I have been debating doing burpees every day, at least 10. I don’t like this idea. So I think it’s probably not a bad idea. When the snow clears up I am going to start doing more double unders. Maybe at that point I can do burpees one day and double unders the next. Just so long as I don’t do something crazy and decide to do them both daily.

Yesterday I felt like crap. I ate better, but I felt like crap. Like I was trying to get sick even though it’s the last thing I wanted. I blame it on the gluten. Even if that’s not the case, I am going to say it is because that will make it easier to avoid the gluten in the future. So that’s a good thing. Speaking of gluten and its impact on the body, I stumbled across this earlier today.

Pay attention to number 4. That was totally me yesterday. I was CRANKY. Nope, that’s not right. I was at the edge of my stress limitations and I was bitchy. How Ed put up with me I honestly don’t know. He did maintain his distance quite nicely.

I ate better yesterday. No gluten. Eggs scrambled with ham for breakfast, banana, celery with almond butter, sliced ham and for dinner we had rib-eyes with grilled zucchini and squash.

I didn’t lift. Like I said, I felt like crap. At the end of the night when I realized how much of a slacker I had been I popped out 50 air squats. Not for time and not pushing myself too hard. But they were consecutive.

Today I had chicken wrapped in bacon and a banana for breakfast. Celery with almond butter for a snack. A quesadilla for lunch made with corn flour tortillas. Not the greatest, I know, but no gluten in that tortilla. Dinner was an 8 oz sirloin filet wrapped in bacon with a side of sauteed veggies and a glass of wine. Dessert was half a bar of dark chocolate and two more glasses of wine.

My workouts tonight, before dinner, totally kicked my ass. First it was 5 rounds for time of 115 pound squat cleans and 35 pound kettlebell swings. I won’t lie, I pushed myself harder in this workout than I have in a while. Two reasons for this. First, it’s the first WOD Ed has been able to make it to in weeks and I knew he was in a position to watch me. Second, I could see Holly. She beat me, but I did my best to keep up. She got her last round of kettlebell swings in before I started them. That girl pushes me and I hope she knows it. 🙂

For club we did an 8 minute EMOM (every minute on the minute) push press, push jerk and split jerk. I shared a bar with Holly and Layne. We kept a great rhythm and did 95 pounds. After that it was BE’s tabata hell. That may not be what it was officially called, but that is my name for it. Tabata – 8 rounds of a movement for 20 seconds of work and 10 seconds of rest. Deadlifts at 165 pounds. Ring dips (I need to work on these as I still have to use a band). Box jumps. RX for the box jumps was 30 inches for everyone. I haven’t really done them since I hurt my ankle and so I did 24 inches. It felt nice to actually jump on the box jump but I still need to be really careful with these.

BE, you are evil, sadistic and this night totally kicked my ass. Thank you. It was EXACTLY what I needed. I’m back on it tomorrow.

This morning started off the usual way. Coffee first, food after I dropped off the kids at the babysitter’s.

Breakfast: 2 eggs over medium, bacon, orange juice & coffee

Mid-Morning Snack: Peanut butter sandwich & chocolate milk

My strength work today was front squats and strict presses. This time I didn’t have any issues with trying to do back squats and so I got through the reps fairly quickly.

Strict Presses – 5, 5, 3, 3, 3, 3 – 45, 50, 60, 70, 80, 90 pounds.

Front Squats – 3×3 – 125, 145 & 160 pounds

As usual the last rep of each movement was hard. I did try for rep 4 on the strict press at 90 pounds but couldn’t get it any higher than my nose. I finished this up in less than 30 minutes so I threw in a 15-12-9 of kettlebell swings and push-ups. I didn’t time myself so I can’t tell you how long it took me. I am working on making my kettlebell swing less of an arc in the upward motion and more of a straight line/press movement. I know what I am trying to say here but I just can’t think of any better way to describe it at the moment.

As soon as I came in from lifting I grabbed and devoured a banana.

Lunch: Beefaroni – Yeah, I know. But it’s the last canned item like this in the house. It is gone now. I don’t plan on buying anymore.

Dinner was planned to be a pre-made paleo meal and it mostly was. It just was a smaller serving than I expected so Ed was wonderful enough to go grab a rotisserie chicken from the local grocery store to add to it. The honey dill carrots were delicious though. I must find the recipe.

I’ve been somewhat moody/cranky/unreasonable lately and fully aware of it so Ed brought home some dark chocolate. He also bought me flowers. I love him. 🙂 He’s fabulous.

Flowers from my baby

Aren’t they beautiful? =)

This morning I started off getting to sleep in until almost 9. It was nice and very much needed. I had two eggs over easy with a large amount of bacon and coffee for breakfast. My arms and chest and upper backs were sore from all the pull ups and push ups the other day. I haven’t actually been this sore in a long time and I find it to be a nice reminder that it isn’t easy to push yourself to change your body and get stronger but when you do it your body lets you know.

After breakfast it was time to get to the box to assist with teaching the onramp class. We went over kettlebell movements including the swing, press and sumo deadlift high pull. I was the demo person and to make sure I got a little bit of something out of it I used 35 pounds. I debated going higher but honestly when you are showing someone proper technique it doesn’t make sense to push yourself with a higher weight. Also, I used 20 pounds for the presses for the same reason.

Kettlebell swings are one of those moves where some people just get it with a little tweaking and for others it such a foreign concept that it takes a lot of time to master. That’s fine, but I think it’s important for those people who are working on technique to stick to a lighter weight.To me, if you’re not sure if you have the form right or not just check how you feel during the workout and when you get up the next day. If you arms are getting sore and tired first then you are using your arms too much. If your hips are feeling the burn, you are either doing it correctly or more closely and likely just need some fine tuning. I most certainly did not master the kettlebell swing on my first day but I have come to love it.

After the gym was my baby girl’s third birthday party. There was pizza, cake and ice cream involved. I had some of each. My kids are all growing up so fast. They are all very smart and wonderful children and this isn’t just mother’s bias speaking. Earlier this year my baby girl was helping a five year old at the baby sitter’s house learn his alphabet. I know I am going to have my hands full keeping them challenged in school.

Lunch and dinner sort of blurred together. At one point I was snacking on cookie dough. I did resist the thin mints today so I guess it was kind of a trade off. Sunday is the day I sit down and plan out meals for the upcoming week or at the very least for a couple of days out if we don’t have time to make it to the store.