WOD: Super Bowl Workout

Warmup

stretching, joint mobility, walking lunges, bear walks, high skips, slingshots, swings

Workout

3 rounds for time:

-9 presses, right then left (16kg)

-10 goblet squats (16kg)

-13 pushups

-14 good mornings (12kg)

-20 cleans, right then left (16kg)

-21 jerks, right then left (16kg)

-45 swings (20kg)

Results

A clever one from Instinct Fitness. Recognize the rep counts? Steelers won Super Bowl 9, 10, 13, 14, 40, 43 (short one rep) and 45 (a little premature maybe). In any case, I finished in about a half hour which isn't bad I guess....a great workout nonetheless!

Everything was unbroken except for the swings in the 2nd round (30,15) and both sets of jerks in the 3rd round (14,7).

WOD: More Long Cycle

Warmup

1min each swings/cleans/jerks/snatches, right then left (12kg)

Workout

-20 min one arm long cycle, switch hands as needed (16kg)

-Finished with a tabata (25/15) on the ropes

Results

I didn't think I was going to be able to last 20 minutes, even with switching when needed, but it wasn't all that bad. I think my feet and my hands hurt more than my muscles, but I'm sure I'll be feeling it tomorrow!

The ropes weren't really part of the workout, but everyone decided to take their turn at the end. I did ok, but lots of room to improve there.

WOD: Long Cycling at Home

Warmup

stretching, joint mobility, light swings, cleans, jerks, snatches

Workout

-10 min long cycle attempt (double 16s)

-rest

-3 rounds: 30s swing right, 30s swing left (20kg)

-rest

-3 rounds: 30s clean right, 30s clean left (20kg)

-rest

-3 rounds: 30s jerk right, 30s jerk left (20kg)

Results

Pretty happy with today's results for the long cycle: 6:45, 45 reps. I finished the rest of the 10 minutes putting the bells down as much as needed. I was really surprised at how easily I cruised to 30 reps and beyond. I don't know if it was the warmup, my recent time down at Instinct Fitness or what, but I hope I can keep moving in the right direction.

The 20kg intervals were good too...didn't fail at all, but I did struggle through some of them which is a good thing.

WOD: Fun with Intervals

Warmup

stretching, joint mobility, walking lunges, duck walks, burpees with kick out

Workout

-2 rounds with a 20kg bell (2 min rest between rounds)

-1 min swing right

-1 min swing left

-rest 1 min

-1 min clean right

-1 min clean left

-rest 1min

-1 min push press right

-1 min push press left

-Rest

-Tabata of "wall ball" thrusters (16kg and 12kg)

-Rest

-Tabata of battling ropes

Results

I know that doesn't seem like a lot, but it had me struggling all the way through. I was good on the swing/clean/presses except for failing a few seconds early on the second round of cleans on the left. I wasn't getting a whole lot of height on my swings in the second round either as my grip was slowly going. The push presses were starting to get tough toward the end of the second round too, but I didn't fail on any of them.

The tabatas frickin killed me. Anything thruster'ish wears me down quickly! I switched from a 16kg bell to 12kg bell halfway through and failed a few seconds early on the last few rounds.

And the ropes made the thrusters look like cake....even with ample rest between the two. He was kind of enough to invert the tabata halfway through, so 10s work and 20s rest, and I was still struggling. It's going to take me a long time to build up my endurance on the ropes.

WOD: Long Cycle Stuff

Warmup

stretching, joint mobility, slingshots, halos, squats

Workout

-3 continuous rounds (20kg and 16kg)

-1 min swings right

-1 min swings left

-With 16kg

-1 min cleans right

-1 min cleans left

-1 min jerks right

-1 min jerks left

-1 min lccj right

-1 min lccj left

-With 20kg

-30s cleans right

-30s cleans left

-30s jerks right

-30s jerks left

-30s lccj right

-30s lccj left

-3 min alternating swings (16kg)

Results

Another good one at Instinct Fitness! For the one arm swings, I should have used 16s the whole way. I started with the 20kg and switched to a 16kg before the 2nd round on the left. I dropped the bell on the last round on the right as my grip was gone....good shit!

I probably should have gone with a 20kg bell for the min clean/jerk/lccj intervals and maybe a 24 for the 30s intervals. I probably could have done the alternating swings with a 20kg bell too.....all good things to know.

WOD: First One at Instinct Fitness

Warmup

stretching, joint mobility, swing/catch/squat/press/halo

Workout

Rounds of 21, 15, 9, 9, 15, 21:

-one arm jerk (left then right)

-one arm snatch (left then right)

-one arm swing (left then right)

Result

Oh my! This was my first workout at Instinct Fitness and man was it a good one. I really like the whole group workout concept, because it does help push you. I still finished last but wouldn't have pushed myself that hard if I just worked out at home.

I used 16s on the way down for all exercises. On the way, up I used 12s for the snatches on my left (forearm was really swollen) as well as the entire last round of 21 (left and right).

I think I'm going to like it there. I've done a good job of keeping up with my workouts at home, but haven't challenged myself all that much. I won't have choice there. They will also be traveling to Michigan in March to compete in the IKFF Invitational Kettelbell Championships. Maybe I'll join them...

WOD: Another Disappointing Day

Warmup

stretching, joint mobility, swing/catch/squat/press/halo's

Workout

5 rounds:

-4 deck squats (35lb)

-7 sumo deadlift high pull (24kg)

-10 figure eight + hold (20kg)

Finished with a tabata of shrugs (20kg)

Results

This was going to be as many rounds as possible (amrap) in 20 minutes, but the pain in my lower back made an appearance. I've actually been feeling in the past few workouts, so I think I'll finish up the week with bodyweight work...or at least some non-ballistic kb stuff.

I do like this workout, but I think it might work better with 6-8-10 reps instead. And if I can actually push myself for the entire 20 minutes, it's a hell of a workout.

Here's the second round from tonight

WOD: Bear Complex and More

Warmup

stretching, joint mobility, swing/catch/squat/press/halo's (35lb)

Workout

-Rounds of 5 min and 3 min

-bear complex, on the 30s mark (20kg)

-one arm long cycle, 10 reps each side (20kg)

-tabata alternating side bends (20kg)

Results

I had planned on doing just the bear complex (which I borrowed from here), but it was a little tougher than I thought it would be, so I decided to throw in some random long cycle reps and a nice tabata to hit the forearms. This one was a little too "all over the place" for my taste, but what are you going to do.

Oh and my abs still hurt from those shredders on Friday, could barely move around yesterday....good stuff!

Here's the 5 min bear complex:

WOD: Just a Quick One

Warmup

stretching, joint mobility, swing/catch/squat/press's

Workout

-tabata of swings (24kg)

-tabata of shredders (35lb)

Results

I probably should have taken another rest day. I was exhausted and still sore from Wed workout. Even though this was short, it got the muscles burning and lungs hurting, so it couldn't have been all bad.

I kept the swings at about 12 reps and the shredders at about 11. Since I wanted to record the shredders, I didn't do them where I normally do (wouldn't be able to see). I wasn't sure if I had enough room so kind of got the "alligator arms" going....arms should be more extended.

I wasn't real happy with the way my swings looked either. I think I need to get more explosive with my hips. It is nice being able to see my form though, I'm glad I decided to record some of this stuff!

Swings

Shredders

WOD: Some Circuits

Warmup

stretching, joint mobility, swings, drop squats

Workout

The following single bell circuits. Finish one side before moving to the other

-3 rounds (16kg)

-10 swings

-10 cleans

-10 jerks

-10 snatches

-3 rounds (20kg)

-5 swings

-5 cleans

-5 jerks

-3 rounds (24kg)

-3 swings

-3 cleans

-3 jerks

Results

My grip was crushed after the 16s, left arm worse than the right. You can probably see in the video that the snatches weren't very solid. The heavier rounds weren't bad. I enjoyed the whole workout but would almost rather drop the snatches all together and increase reps for each weight.

Here's the 3rd round with the 16s

WOD: Decent Day with the Doubles

Warmup

stretching, joint mobility, swing/catch/squat/press's

Workout

6 rounds with double 16's:

-4 thrusters

-6 kettlebell burpees

-8 swings

Results

Definitely need to get my wind back. I didn't go for time, so took as much rest as needed between rounds (but not too much). Those burpees hit the lungs hard!

I probably could have done more thrusters, so I'll probably adjust the reps if I do this one again.

Here's a video from the 5th round (low angle)

WOD: Sluggish Beginning

Warmup

stretching, joint mobility, swings, 10 jumping pullups, 10 situps, 10 pushups, 10 drop squats

Workout

4 rounds of this rotating tabata:

-double cleans (16kg)

-mountain climbers

-double jerks (16kg)

-half burpees

Results

Apparently taking off a couple weeks pretty much destroys me. Everything is weak. No worries, I don't think it will take me too long to get back to where I was.

I kept the cleans at 6 reps, mountain climbers around 15, jerks at 4 and half burpees at 12......and I was struggling!!

Looking forward to getting back after it in 2011...Happy New Year!!!