kettlebellguy

At the gym at 6A.

Had a good, but hard Kettlebell workout.

Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Slingshots - 32kg – 12 each
Alternating Heavy, Medium, Light - KB Clean
28kg/24kg/20Kg (1 Snatch each = 1 rep) - 3 reps
Assisted Wide Grip Pullups #14 - 12 reps

Aunt Mary continues on the ventilator and under sedation.

Debbie’s Sister C made it back to work yesterday.

The weather is really cooling down at night. Almost needed a sweatshirt for my trip to the gym this morning.

Not a very good weekend as far as eating and exercise. Back to the plan tomorrow.

We discovered what the little black specks on Mom’s house are.

Sphaerobolus stellatus

The presence of persistent, small, brown spots on cars, house siding, plants, and other surfaces may indicate the presence of the fungus Sphaerobolus stellatus. This cosmopolitan saprophyte is also called the “artillery fungus” or “sphere thrower” since it forcibly ejects its brown spore masses for considerable distances. This fungus grows on wood and bark chips, dying and decaying wood, and dung. Although it is not pathogenic to plants or woody ornamentals, it is a nuisance to homeowners. This fact sheet discusses ways to minimize the growth and development of this problem fungus.

No update on Aunt Mary.

Debbie’s Sister C is scheduled to return to work tomorrow. Still keeping all body parts crossed.

MY LEGS HURT!

Today in Crossfit we did 100 jump ropes at a time. That was well beyond what I am use to doing. This tells me I need to up my jump rope work to avoid feeling like this again in the future.

“Danny”
10 rounds for time:
200 meter run(we subbed 100 single jump rope)
5 pull-ups
10 kettlebell swings
15 push-ups

Results
6am (rounds)
Terry–6
Ron–8
Krista–8
Eric–9
Kelly–9
Tanisha–6 (scaled version 22:06)
Sharon–8

Click on the picture to see more action shots of people in the class.

Made it to the gym but did not have a good workout.

WORKOUT Wednesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Bulgarian Split Squat 32kg – 10 reps each leg
Functional Trainer Squat to Row (Set at bottom position)
60 lbs – 12 reps
Alternating Heavy, Medium, Light - KB Clean
28kg/24kg/20Kg (1 Snatch each = 1 rep) - 3 reps

I only completed 2 full sets of this circuit. I just could not find the motivation this morning and everything was too heavy. I even tried reducing some of the weghts but was not able to push through this morning.

I did everything else and worked on my jump rope skills.

Depending on how the rest of the week goes I may try to redo this on Sunday.

Monday - Crossfit

WORKOUT 1 - Tuesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Slingshots - 32kg – 12 each
2 Hand KB Swing Jumps - 32kg – 10 jumps
Assisted Narrow Grip Pullups #14 - 12 reps

WORKOUT 2 - Wednesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Bulgarian Split Squat 32kg – 10 reps each leg
Functional Trainer Squat to Row (Set at bottom position)
60 lbs – 12 reps
Alternating Heavy, Medium, Light - KB Clean
28kg/24kg/20Kg (1 Snatch each = 1 rep) - 3 reps

WORKOUT 3 - Thursday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Lateral Lunge 28kg – 20 reps each leg
KB Figure 8’s 24kg – 12 reps each side
Snatch/Overhead Lunge 16kg - 4 reps each side

Friday - Crossfit

Saturday - Crossfit

Crossfit this morning at 6A

Tabata Something Else
***20 seconds all out effort***
***followed by 10 seconds of rest***
complete 8 rounds/exercise

Box Jumps
Push-ups
Sit-ups
Squats

**your score is the lowest total of completed exercise in an individual round**

Results

combined scores of all exercises

Autumn–48
Jerry–42
Colby–41
Sharon–40
Kelly–40
Eric–38
Tomas–37
Terry–36…….yep, that’s me

Brian checked my body fat. I came in at 17.1% and I am really happy with that. Last year Dave checked it at came up with 18%. Although I have not had a drastic reduction, I am still in the same general area. Checking body fat with calipers and with two different people is subjective. Also, Brian checked Chest, Stomach and Thigh. I am sure that Dave included Arm on his caculations. The real test will be if I can lose some pounds and work hard for a month and see if I can make a difference in this reading.

Here is a chart I found that tells me I am not as bad off as I thought. Of course, if you look hard enough you can probably find a chart to tell you anything you want.

According to this chart coming in under 20% and over 55 years old puts me in “Excellent”. I will take that.

This chart came from Muscle Master.net Check there for more details.

No workout today. The gym is closed for special events.

At the gym at 5:30A.

Again, another good workout, feeling good, feeling strong.

WORKOUT 2 for Wednesday

Core Circuit
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Bulgarian Split Squat 32kg – 10 reps each leg
Rear Lunge to Row (Set at top position)
55 lbs – 8 reps each side – keep core tight and chest lifted!!!!
Alternating Heavy, Medium, Light - KB Snatch
24kg/20kg/16Kg (1 Snatch each = 1 rep) - 3 reps

This week we have Crossfit on Monday, Friday and Saturday morning. On Saturday the class will be establishing personal records for comparison in the future.

Tuesday, Wednesday and Sunday I will do the following KB workouts. Thursday will be a rest day. The gym is hosting the 2008 Maccabi Games this week and the facility is closed for special events on Thursday.

Core Circuit – Repeat 3 times with no rest

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

Rear Shoulder Cable Flyes at Alternating Angles with elbow exercises
25bs. – 4 sets at 12 reps. No rest between sides.

Face Pulls

WORKOUT 1 for Tuesday

Core Circuit – see above
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Slingshots - 32kg – 12 each
Kettlebell Figure 8’s – 24kg - 12 reps each side
2 Hand KB Swings - 32kg – 15 reps

WORKOUT 2 for Wednesday

Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Bulgarian Split Squat 32kg – 10 reps each leg
Rear Lunge to Row (Set at top position)
55 lbs – 8 reps each side – keep core tight and chest lifted!!!!
Alternating Heavy, Medium, Light - KB Snatch
24kg/20kg/16Kg (1 Snatch each = 1 rep) - 3 reps

WORKOUT 3 for Sunday

Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with ADEQUATE rest between sets
Kettlebell Lateral Lunge 28kg – 20 reps each leg
Rope Pushdowns 115 lbs. – 11 reps
Rope Curls 115 lbs. - 11 reps