OHS
Didn't do this in an effort to speed up my shoulder recovery. It really is feeling much, much better, but I was aiming for no pain on Tuesday.
Front Squat
113x3
133 x 3
153 x 3
163 x 3 x 3
WOD
10 rounds
5 KBS 53#
1 sprint
With an unknown, yet practically perfect amount of rest between each round
It was super hot, so going out to the parking lot for this wod was perfect.
Then we finished with some CF yoga, which was mainly quiet and relaxing with some typical jokes and laughs punctuating our peace.
I finished with some side bends.
53# kb 12x3
Showing posts with label kbs. Show all posts
Showing posts with label kbs. Show all posts
Tuesday, June 21, 2011
Monday, January 3, 2011
The Paleo New Year:beef jerky
My wonderful family gives me lots of support as I keep working on this job of becoming fit and healthy, even when they give me Christmas presents!
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
Thursday, October 28, 2010
Can I even explain how tired I am?
Back Squat
205x3x5
super set with sets of 3 box jumps (16inch)
This is me every time-this means 3 sets of five. So I do the first set with 5. Then I think, wait, maybe it is 5 sets of 3. Oops, yep, it is 5 sets of 3. I do this every.single.time. One day soon I will get it right the first time.
WOD
6 rounds
1 min calorie row
1 min-15 KBS
Rows-18/9/13/12/12/10
So that was tough. I did round one with the 2 pood, and that was really tough. The 45# I used for the rest couldn't even compare to those first 15. I was truly shocked to see that 9 on the second round, heavy kb or not, as in I had NO idea until I was done that I had dropped so low. I usually watch the display and hope for just one more calorie before the time runs out (the cal. flip so slowly!) So I had to make sure I didn't drop below 10 again. There was no way I was going to let that happen!
Now I am sooooo tired. I am exhausted and ready for a rest day and some extra time to catch up on a whole bunch of odds and ends tomorrow. :)
205x3x5
super set with sets of 3 box jumps (16inch)
This is me every time-this means 3 sets of five. So I do the first set with 5. Then I think, wait, maybe it is 5 sets of 3. Oops, yep, it is 5 sets of 3. I do this every.single.time. One day soon I will get it right the first time.
WOD
6 rounds
1 min calorie row
1 min-15 KBS
Rows-18/9/13/12/12/10
So that was tough. I did round one with the 2 pood, and that was really tough. The 45# I used for the rest couldn't even compare to those first 15. I was truly shocked to see that 9 on the second round, heavy kb or not, as in I had NO idea until I was done that I had dropped so low. I usually watch the display and hope for just one more calorie before the time runs out (the cal. flip so slowly!) So I had to make sure I didn't drop below 10 again. There was no way I was going to let that happen!
Now I am sooooo tired. I am exhausted and ready for a rest day and some extra time to catch up on a whole bunch of odds and ends tomorrow. :)
Wednesday, September 8, 2010
Have I learned?
Snatch Deadlift + Power Snatch
33, 53, 58, 63, 68
I was supposed to really focus on a nice slow deadlift and a pause at the top, trying to really grasp the feel of a slower first pull. When I then did the power snatches, I had varied success, but I could really, really tell the difference when I pulled slowly off the floor and THEN moved faster. Hah, I kind of feel like a nincompoop now and I marvel at the patience of a coach willing to tell me over, and over, and over again to pull slowly from the floor...And I will probably still mess it all up next week.
WOD
30 Deadlifts 143#
200 m run
30 KBS 36#
Time-5:11
Who actually likes to do 30 deadlifts in a row? Not me, for sure. I also don't really like to do 30 KBS in a row, so all of that makes the run seem wonderful. But I seriously do not even know how people can actually do heavy kettle bells after deadlifts because my back hates me with this combo. Hate might be a little strong, but it complains, a lot.
Even with all of this, it was a great night at the box-lots of people, lots of energy, lots of fun.
In other news, I am announcing a brief return to hard-core, no cheats paleo-zone. This will last for a whole 23 days since I will cheat while I am on vacation. I need to look up what my previous block breakdown was, but I am going to be in militant lean out mode-no dairy, no fruit, and no nuts. I'll cheat a little bit while in New York, and then I'll be militant again until Thanksgiving. Then I'll think about how militant I want to be...
33, 53, 58, 63, 68
I was supposed to really focus on a nice slow deadlift and a pause at the top, trying to really grasp the feel of a slower first pull. When I then did the power snatches, I had varied success, but I could really, really tell the difference when I pulled slowly off the floor and THEN moved faster. Hah, I kind of feel like a nincompoop now and I marvel at the patience of a coach willing to tell me over, and over, and over again to pull slowly from the floor...And I will probably still mess it all up next week.
WOD
30 Deadlifts 143#
200 m run
30 KBS 36#
Time-5:11
Who actually likes to do 30 deadlifts in a row? Not me, for sure. I also don't really like to do 30 KBS in a row, so all of that makes the run seem wonderful. But I seriously do not even know how people can actually do heavy kettle bells after deadlifts because my back hates me with this combo. Hate might be a little strong, but it complains, a lot.
Even with all of this, it was a great night at the box-lots of people, lots of energy, lots of fun.
In other news, I am announcing a brief return to hard-core, no cheats paleo-zone. This will last for a whole 23 days since I will cheat while I am on vacation. I need to look up what my previous block breakdown was, but I am going to be in militant lean out mode-no dairy, no fruit, and no nuts. I'll cheat a little bit while in New York, and then I'll be militant again until Thanksgiving. Then I'll think about how militant I want to be...
Thursday, August 12, 2010
2 jerk dip squats + 1 power jerk
78x3x2
86x3x2
93x3x2
103x3x1
Thoughts in my mind during these-tighten up, dip down, don't go too fast on the dip, drive the bar up, move my head out of the way, active shoulders, drive the head through. Who knew that getting the bar from your shoulders to overhead would take so much concentration?
WOD
6 rounds
8 overhead BB lunges 53# (rx'd)
Sprint to the wall-back pedal
12 KBS, Russian style 53#
Time: 10:31
I think I might love Russian kettlebell swings. They are fabulously wonderful in comparison to American kettlebell swings.
78x3x2
86x3x2
93x3x2
103x3x1
Thoughts in my mind during these-tighten up, dip down, don't go too fast on the dip, drive the bar up, move my head out of the way, active shoulders, drive the head through. Who knew that getting the bar from your shoulders to overhead would take so much concentration?
WOD
6 rounds
8 overhead BB lunges 53# (rx'd)
Sprint to the wall-back pedal
12 KBS, Russian style 53#
Time: 10:31
I think I might love Russian kettlebell swings. They are fabulously wonderful in comparison to American kettlebell swings.
Wednesday, July 7, 2010
Death by OHS
KB Work
clean
front squat
jerk
snatch
25# and then 35#
Dips
Working on this one...
negatives, and then bands: blue, green, violet, red. It was like a rainbow! But really I was shocked to find how easy they were with the blue and green bands since I haven't worked on these in about forever. I made sure I was dipping nice and low to prepare for that muscle up.
WOD
21-15-9
deadlifts 155#
OHS 63# (85 rx'd)
Time: 12:45
Deadlifts were no problem, but the overhead squats were a struggle, to put it mildly. I started with the rx'd weight, but that was not going to work. I am honestly not sure if my problem is more mental than anything else. I am feeling more and more comfortable with these, but as soon as I start to wobble AT ALL I seem unable to fight hard enough for it.
And I decided that I would be posting a picture of one of my paleo meals each day. :) The grilled chicken is from here.
Wednesday, June 23, 2010
Tabata Front Squats
Tabata Front Squats
75# rx'd
total score: 57
Vero, you are amazing. That is all there is to it.
Then-
Chest 2 Bar pull ups (GB) 8-6-4-2
KBS 53# 16-12-8-4
Push ups 32-15-12-8
Time: 8:04
The push ups were KILLING me, so Sam adjusted the middle rounds a bit. Otherwise I would have been working right until the next class...4 hours later. And I was worried about the 53# KBS!
75# rx'd
total score: 57
Vero, you are amazing. That is all there is to it.
Then-
Chest 2 Bar pull ups (GB) 8-6-4-2
KBS 53# 16-12-8-4
Push ups 32-15-12-8
Time: 8:04
The push ups were KILLING me, so Sam adjusted the middle rounds a bit. Otherwise I would have been working right until the next class...4 hours later. And I was worried about the 53# KBS!
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