kettlebellguy

All the holidays are over for the JCC and I am changing to Tuesdays and Thursdays for Crossfit so I am on a new schedule.

My gym workout this morning was:
Core and activation exercises

Main Circuit:
24 KG Kettlebell Laterial Lunges, 12 each direction
115 lb Rope Pushdowns
115 lb Rope Curl

Time: 18 minutes (completed with only very short rests to grab air)
Number sets completed: 6

I tracked my HR
117 Start
148 End of 1
153 End of 2
146 End of 3
138 End of 4
142 End of 5
149 End of 6

I finished up with a good stretching session.

I also worked on a burpee modification. The video below gave me an idea to take off some of the stress of the squat portion of the burpee. I did this using a weight bench for my hands, I did not do the jump. There are boxes at Crossfit that I can use to try this out tomorrow. I need to find something to make it easier. My burpees are too slow and too painful. Brian even mentioned to me on Saturday that he saw me “tottering” when coming out of my burpee. I am not going to have any of that.

Tottering = lacking security or stability; threatening to collapse; precarious

Here are my planned KB workouts for the week. I will need to make an adjustment because I have already done a Monday workout. I am just putting these here for my reference.

Workouts – Week of 10/27/08

Core Circuit
V-Sit Med Ball Rotations 12lb. Med Ball – 30 reps (sit with knees slightly bent and feet off ground. Upper body is at v-angle to lower body with shoulders and back off ground, hence, the V-Sit. Rotate the med ball side to side, touching the ground next to your hips.

Crab Walks with Hip Extension for 3 second hold each 6 steps
16kg McGill Crunches
16kg Sideups, Planks

WORKOUT 1
Core Circuit
Kettlebell Turkish Get-Up
6 kg – 5 each side
Kettlebell Snatch
20 kg – 12 each
Kettlebell Slingshots
20 kg – 15 each

WORKOUT 2
Core Circuit – same as workout 1
2 Hand KB Swings
32kg – 15 reps
Bulgarian Split Squat (rear foot up on bench)
28 kg – 6 reps each leg
Assisted Neurtral Grip Pullups
#15 – 6 reps

WORKOUT 3
Core Circuit – same as workout 1
Kettlebell Lateral Lunge
24 kg – 15 reps each leg
Rope Biceps Curls
115 lbs. – 11 reps
Rope Triceps Pushdowns
115 lbs. – 11 reps
Wide Grip Lat Pulldowns ( machine # 16 )
160 lbs. – 12 reps