Archive for the kettle bells Category

Back to back

Posted in back squats, box jumps, burpees, christine, cleans, dead lifts, fran, jerk, kettle bells, rowing, snatches, wall ball on May 26, 2017 by coughingsparks

Tuesday I went to the gym late in the day, which I don’t usually do. First was Christine, 3 RFT:

-500m row
-21 BW DL (208#)
-21 box jumps

This took forever, 31:33. I don’t think it was supposed to take that long, but I pulled those reps one at a time and it took a while.

Following that, I was supposed to have done 20-minute EMOM, another “stamina:”

-Even: 12-calorie row
-Odd: 15 wall balls

I made it through eight minutes of this and then stopped. I think this was supposed to be one of those days that’s divided, but obviously that’s not practical most days.

Wednesday: I went back the following morning, which didn’t go very well, but at least the lifts were light:

1.) Power clean: 110x3x3
2.) Clean pull: 125x3x3
3.) Back squat: 130x3x3
4.) Fran: 21-15-9
-Thrusters 65#
-Pull-ups

This was about my slowest Fran ever, almost doubling my time at 15:31. Again, doing the pull-ups one at a time.

Today was:

1.) Snatch:
60×2
65×2
70×2
75x2x2

2.) Clean and Jerk:
95×2
100×2
110×2
115x2x2

3.) Front squat: 115x3x5

4.) 4 RFT:
-15 calorie row (was supposed to be the Airdyne, but they were all in use)
-18 wall balls
-15 KB swings 35#
-12 Burpees

This went better than I thought it would, at 15:53. Finished up with mobility.

Advertisements

Another mix

Posted in back squats, grace, kettle bells, overhead squats, pull-ups, push-ups, snatches on May 22, 2017 by coughingsparks

Saturday was the Regional Event 5 to start, 21-15-9:

-MU
-One-arm KB OHS (80/55)

11-minute time cap

I did kipping pull-ups and got through 76 or something like that. It came down to the kipping pull-ups, as it usually does; it didn’t take me long to be doing them one at a time. I did the OHS at 35#, which was actually one of the heavier weights in class. I finished with a make-up from Friday from Bergeron Comptrain, back squat:

165×3
170×1
165×3
175×1
165×3
180×1

Today was:

1.) Power snatch: 75x3x3
2.) Snatch pull: 85x3x3
3.) OHS: 85x3x3
4.) Grace, 30 C&J for time at 95#. This did not go all that well, and I added a lot of time on, although TBF, I hadn’t done it in over 2 years. I got 3:43, up from 2:54. Room for improvement. I should have pulled 15 reps in a row instead of ten. Oh well.
5.) EMOM 16 minutes:

Even:
-2 MU (I went for strict pull-ups)
-4 HSPU (push-ups, of course)
-8 KB swings 32kg/24kg

Saturday, Monday

Posted in box jumps, cleans, front squats, kettle bells, rope on December 19, 2016 by coughingsparks

Saturday was a partner WoD, relay style, 25-minute AMRAP:

-8 box jumps 30″/24″
-8 HSPU (push-ups)
-1 rope climb

I paired with my husband and we got 16+12.

Today was the fourth week of cleans, which was 4 squat cleans, 1 front squat, adding 5# from last week, for 120#. I’m looking forward to next week because even though it’s 5# heavier, there are no front squats. The WoD was a 6-minute AMRAP:

-10 KB swings (32kg/24kg)
-10 box jumps (24″/20″)

I got 5.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, double unders, jerk, kettle bells, knees-to-elbows, overhead squats, push-ups, rope, wall ball on December 6, 2016 by coughingsparks

Friday: partner WoD, relay-style, 12-minute AMRAP:

-10 TTB
-10 OHS (95#/65#)

I did KTC because it was a lot, and we got 13+9.

Saturday: 15-minute AMRAP

-15 wall balls
-10 push-ups
-1 rope climb

I think I got 5 + 9.

Monday: for time:

-50-40-30-20-10 Double unders
-25-20-15-10-5 TTB
-10-8-6-4-2 Push jerk (165#/105#)

15-minute time cap

Finished in 14:56 and the only reason I made the time cap was because I had a phenomenal day of double unders, getting the first set unbroken, because the TTB took forever.

Tuesday: 4 sets of 3-minute AMRAP with 1-minute rest:

-15 Russian KBS (32kg/24kg)
-10 Box jumps
-2 wall walks (yuck)

Got 1+25, 1+22, 1+25, 1+25. There was no way I was going to do a second set of wall walks. It was fine.

Heaviest Kettle Bell EVER

Posted in kettle bells, knees-to-elbows on November 15, 2016 by coughingsparks

Today was 5 rounds of 4 minutes:

-25 KB swings (32kg/24kg)
-20 pistols
-15 TTB

I was the only person of the day up until then to do the KB swings Rx and unbroken to boot, but I scaled the rest way back, to body weight lunges and, like, 6 TTB because I could not string them together and got 2:30, 2:21, 2:20, 2:24, 2:24. I probably scaled too much, but it was still difficult.

Tons of updates

Posted in box jumps, burpees, cleans, dead lifts, dips, double unders, helen, jerk, kettle bells, knees-to-elbows, pull-ups, rope, rowing, thrusters, wall ball on October 20, 2016 by coughingsparks

10/14:

DL 5×4, 205, 205, 220, 220, 235. This did not go well. I got through the first four sets just barely, and then couldn’t complete the fifth, even at 220. Just sore and tired. Interspersed with 15 push-ups, which I started strict and then ended up doing knees, because it was going to be better form anyway. The WoD was:

-100 DU
-40 KB snatch 32kg/24kg
-100 DU

8-minute time cap.

I did it Rx’d, sort of. The first 100 DU were supposed to take no more than 2 minutes, but I had done 75 in that time, so moved on to the KB snatch, which I did at 16kg, because 24 is redonkulous, even for a brick shithouse like myself. So I did the KB snatch, and then did 125 DU, and finished in 7:51

10/15: 5 RFT:

-15 CTB pull-ups
-30 pistols

15-minute time cap

I did regular pull-ups and scaled to 12kg front-racked lunges and still only got 3+4. Not a surprise. I am suck-tastic at both of those things.

10/17:

10-minute AMRAP:

-20 Russian KB swings 32kg/24kg
-15 BBJO 24″/20″
-1 rope climb

I did 2+25, or something like that. The burpee box jump-overs took forever.

10/18:

5 rounds of 2 minutes on, 2 minutes off:

-50 DU
-10 STO 165#/105#
-AMRAP TTB

I’m proud to say I was the only female of the day, at least in my class, who did the Rx’d weight. And I’m still sore two days later. I did 40 seconds of DU, ranging between 22 – 31 and got 24 TTB, which was the score. I’m proud of doing the weight Rx’d though and doing it unbroken thankyewverymuch.

10/19:

7×1 DL: 225, 225, 245, 245, 260? I think? It was heavy… There were also sets of ring dips, 3-5 between these, and I did better with them than I had initially thought I would. I always think that I suck at ring dips, and I sort of do, but I’ve also been doing them on my own and I was able to do the three, almost every round. Anyway, WoD was:

-800m run (row)
-15 Bar-facing burpees
-15 thrusters 95#/65#

7-minute time cap

10/20:

I just made stuff up today because I had already done all the programming for the week. I did 3-position cleans, which went less well than I’d hoped, only getting up to 125#. I finished with Helen-on-a-Boat, which I PR’d, incidentally:

3 RFT:

-500m Row
-21 KB swings 24kg/16kg
-12 PU

Finished in 12:57, about 15 seconds faster than my last PR, which was a year and a half ago.

Saturday, Monday, Tuesday

Posted in box jumps, burpees, kettle bells, knees-to-elbows, pull-ups, push-ups, rowing, snatches, wall ball on September 27, 2016 by coughingsparks

Saturday was 10-minute AMRAP:

-10 TTB
-20 Walking lunges
-10 Russian KB swings (32kg/24kg)
-20 wall balls

Had a great day for TTB, PR’ing at 9. Got 3+2, I think.

Monday: 1RM DL, which we haven’t done in forever, got 275#, which is about what I got last time, I think, definitely not a PR. WoD was:

-800m run
-30 TTB
-400m run

8-minute cap

Got through it in 6:41, with rowing and with KTC, because no. We just did them the previous WoD day.

Today was a partner WoD, 20-minute AMRAP:

-100 wall balls
-80 HSPU
-60 burpee box jump overs
-40 Full snatch (135#/95#)
-20 MU

Got 1+15, I scaled to PU, and we both snatched 45#, I did pull-ups as well.