5/28/09 Work Out

From "The Training Room"
Kettlebell Strength Ladders
Go from 10-1 reps on four movements

Kettlebell thrusters - 16kb
Pull ups
Kettlebell swings - 24kg
Hanging knee raises

Thanks again Mike

5/26/09 - Kettlebell Session with Joe Johnson

Since I was wasted from the previous three days of workouts - Thanks Mike Stehle at "The Training Room" - I talked Joe into working on technique.

We worked on:
Snatches
Cleans
Presses
Side Presses
Turkish Get Ups

Joe introduced me to:
The Sots Press & The Windmill.

The Sots Press is a bear.

5/25/09 WOD - Memorial Day

From "The Training Room" at CrossFit New Jersey
Holiday Tabata! Jersey Shore Style!
8 Rounds of 20 seconds work/10 seconds rest

Rower
Mountain climbers
21" box jumps
Burpees
Kettlebell swings - 16KG
Push press - 45lbs

I modified the workout by adding two more rounds to make it eight and dumping the shuttle run. I had every intention of using the 16kg kettlebels for the push press, but by the time I got to that stage of the work out, I was wiped and decided to use the oly bar. It was a brutal workout and I am still feeling it 3 hours later.

Thank you to all the Service men and women that are fighting for the freedoms I so often take for granted.

5/24/09 WOD - From Jersey Kettlebell

Thanks again to Mike Stehle at Jersey Kettlebell and CrossFit New Jersey's "The Training Room"
Back Yard Sandbag and or Kettlebell Fat Burning Complexes
5 Rounds
Cleans - 15 seconds
Presses - 15 seconds
Squats - 15 seconds
Rows - 15 seconds
Thrusters - 15 seconds
Rest 1:30 between rounds

Mike also included reverse lunges, but more than five exercises was too much thinking for me (LOL).

I chose kettlebells, because, first that has been my focus for the last month and second, I don't own a sandbag, Yet.

Round 1 was completed with a single kettlebell for each side.
Round 2, I used two kettelbells for the squats and thrusters.
Rounds 3-5, I used two kettlebells for all the moves except the rows.
All moves were performed with 16kg kettlebells.

Great workout. The fifth and final round was tough, and as typical, I finished stronger than I started. I chalk this up to the "fear of non-completion factor" when I do a workout that is unfamliar.

If you are looking for a daily workout which uses kettelbell moves, check out these two websites Jersey Kettlebell and CrossFit New Jersey's "The Training Room".

This was the first time I used my new GYMBOSS interval timer. It worked like a charm.

5/23/09 Home Made WOD

Home made WOD In Marriot fitness room
4 rounds for time
1/4 mile run on treadmill
10 dumbbell shoulder presses - 30 PBS
25 sit ups
Time = 16:29

5/21/09 WOD

From "The Training Room" at Jersey Shore Crossfit
Partner Row Ladders
Take turns with a partner rowing:
100 m
200 m
300 m
400 m
500 m
500 m
400 m
300 m
200 m
100 m

Since I did not have a partner I took a 30 second break for each 100 meters I completed. Great workout.

5/19/2009 WOD

Stolen from "The Training Room" at New Jersy CrossFit
Kettlebell Strength Ladder
Go from 10 to 1 on each side with each movement

kettlebell snatch r/l
kettlebell push press or jerk r/l
kettlebell split squat r/l
kettlebell 1 arm row, pull up or ring row
Use a heavy kettlebell and take your time

I used a 16kg kettlebell and yeah, I took my time. My shoulders are going to kill me. This kettlebell stuff is addictive. I am not sure why.

5/17/2009 - Home Made Workout

I decided to listen to my body and design a workout that I needed
5 rounds for time
20 kbell swings - 2 handed - 16kg
25 abmat sit ups
10 kbell cleans & presses - each hand - 12kg
25 back extensions
10 kbell snatches - each hand - 12kg & 7kg
10 push ups
Time = 30:25

8 X 135lb Back Squats
8 X 95lb Front Squats
8 X 45lb Over Head Squats

Tough workout

5/15/09 WOD

From the Training Room CrossFit Jersey Shore
7 Rounds for time
7/7 kettlebell swings
7 burpees
7/7 kettlebell snatches
7 mountain climbers
7/7 kettlebell cleans
7/7 kettlebell thrusters
7 walkouts
Time = 38:22

5/14/09 WOD - Following a new site

I found a CrossFit affiliate site that extensively uses kettlebells in the daily work out. The site is called "The Training Room" Below is a scaled version of their Thursday WOD. There WOD was AMRAP the following plus they added 5 walk outs.

This looks like a great site and I plan to switch over to these WOD's in order to take advantage of my kettlebell training.

Rick's WOD
5 rounds for time
5/5 kb swings
10 push ups
5/5 kb cleans
5/5 kb squats
10 pull ups
Time - 17:47

5/12/09 Kettlebell Work Out

I spent an hour with RKC instructor Joe Johnson last night. We covered:
Cleans - 16kg
Single Swings
Double Swings
2 Swings 1 Clean
Complex with double 16kg
- 5 X Swings
- 5 x Squats
- 5 X Cleans
- 5 X Press
Snatches - 12kg
Single Swings - 16g
Ladder - 4 rungs
- clean
- pull ups
Turkish Get Up - 12kg & 8kg
Renegade Rows

Great Workout and Coaching by Joe. I need to focus on the hips.

5/10/09 WOD

CrossFit WOD

Back Squat 5-5-5-5-5 reps

Rick's WOD

Back Squat 135, 155, 185, 195 & 205 pounds.
The 205's were only 3/4 depth.

5/10/09 Makeup 5/8/09 & 5/9/09 WOD's

5/8/09 CrossFit WOD - "Grace"

135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Rick's WOD - Modified "Grace"

30 35lb Kettlebell Clean and Press each arm
Time = 4:58 - I decided to use the kettlebells since I have working on the 'bells.

5/9/09 Crossfit WOD
Four rounds, each for time of:
800 meter run. Rest as needed between efforts.

Rick's WOD
2 rounds 800 meter run. Time - 3:53, 3:53
1 mile run. Time - 9:30

I felt ambitious this morning and knocked the two WOD's I missed. I plan to complete today's workout this evening.

5/7/09 - Kettlebell Workout

I met with Joe Johnson RKC kettlebell instructor this afternoon for an hour of kettlebell instruction and workout.

we worked on my double and single swings and cleans. Joe introduced me to the kettlebell snatch.

He had me perform the walk and press which began with two racked kettelbells then taking a step with my right foot and simultaneously pressing a kettlebell with my right hand. I then took a step with my left foot, pressed the left kettlebell and brought down to rack position the right kettlebell. I was using two 16kg kettlebells. It was work. I am not sure how many steps I took, but it was only a handful.

We finished the session with four rounds of max swings to technique break down followed by 200 yard jog.

Overall it was a great workout and thanks to Joe my technique is slowly improving.

5/5/09 WOD

CrossFit WOD
Ten rounds for time of:
3 Weighted Pull Ups, 45lbs
5 Strict Pull Ups
7 Kipping Pull Ups

Rick's WOD
1 mile jog warm up
11x40 yard sprints alternated with 40 yard jog

Five rounds for time of:
3 Weighted Pull Ups, 20lbs
5 Strict Pull Ups
7 Band Assisted Pull Ups - blue band
Time = 9:27

8x135lb Back Squats, 8x95lb, 9x115lb Front Squats

10x36lb Kettlebell Swings
10x25lb Kettlebell Cleans