Tag Archives: Kettlebells

“The Flash”

Slept in a bit, cause I could… Lena didn’t wake until after 7:00. Even with her two wakings between 12 and 1 I managed to get at least 6 hours of sleep. Cleaning around the house, breakfast was lots of coffee and “1.5” block of food (but actually 1.5p/5f/1.5c). Note to self: that much extra fat wasn’t a great idea even a full hour before the am workout. Made it to the 9:00 am CFA workout.

Agility Warm Up

Then the standards (ADs, SD, SS, HM, stretching). Push-Up (15), Squats (10), Knees to Elbows (K2Es) (12), Pull-Ups, medium band (10).

Strength

Worked on 5 rep max for Shoulder Press.

Results: 10×45#, 5×75#, 5×95#, 5×105# (PR), 5×95#, 5×95#, 5×95#

WOD: The Flash

The CrossFit Asheville WOD was:
Complete max rounds in 15 minutes of the following:
100 single jump ropes or 25 double unders
100 feet suicide drill with turn points every 20 feet
5 handstand push-ups
10 heavy kettlebell swings
12 front squats holding medicine ball

Used 44 lb Kettlebell; did band-assisted HSPUs; 12 lb medicine ball.

Results: 3 rounds & 1 suicide set.

In the heat and humidity, I got a good sweat going.

Strength Gains

I have three data points on this blog for shoulder work.

  1. Today
  2. June 6th
  3. April 30th

On April 30th and June 6th I established a 1 rep max SP of 120#. I don’t have any data on a 3 rep or 5 rep max for shoulder press. So I am glad I decided to do the 5 rep max today. By the end, doing three work sets at 95 lbs, I felt strong. In fact, when these work sets of 5 reps of shoulder press are compared with the work I did on the Push Press and the Push Jerk on 6/6, I am a little embarrassed! Obviously I am even stronger than I thought. I think that these work sets and my 105# five rep PR points the way to increasing the 120# PR in the 1 rep.

Injury Check in; Yoga/Stretching

Back is feeling on the mend. I could feel the twinges during the WOD but no big deal. I noticed that on June 6th I was complaining of left shoulder pain. Nothing remains of that, which, in retrospect, seems not to have even been an injury.

I did a fair amount of Yoga stretching last night. In fact I even got my internal heat going a little bit. It felt good and I plan to do some more tonight. I am going to focus on combining about 5 cycles of a warrior and standing pose sequence with some seated and twisting poses.

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“In the Fight.” aka Vicious. Laid low.

Substantial sleep, woke up sore and stiff in the lower obliques of my back. Got a good breakfast and coffee in, took Lena and Orion for a stroller walk round the ‘hood and to GreenLife, and had a small second breakfast. Then off to Open Gym time at CrossFit Asheville.

Warm Up

Running, martial arts punches and footwork, shoulder dislocates, sampson and hip mobility, walking lunges (10 per side), ring dips (12, small band assist), windshield wipers (12), wide grip pull ups (10, all dead hang). The windshield wipers got me thinking that maybe my back soreness was due to them. Then, to get ready for the workout, I did the Burgener warm-up, a few 35 lb dumbbell hang power cleans, a few push-presses at 75 lbs, and a few swings of the 52.9 lb kettlebell.

WOD: “In the Fight”

“In the Fight” is the CrossFit Asheville WOD This nasty and vicious workout left me a broken man.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does not reset or stop between exercises. On call of “rotate” move to next station immediately for good score. One point is given for each rep. Post total score and loads to comments.

Results: AS Rx’d, except I rested 2 minutes between rounds 2 and three. Total reps: 129.

It was hot out and I got a sweat working. During the second round on the Dumbbell Power Cleans, on about the 5th rep, I felt a crazy popping up and down the ribs on both sides of my back. This was painful and the ache from it has persisted for several hours. Will monitor.

Stretching

As you might expect from my report of an acute “injury,” I stretched out a lot after the WOD.

Pull Up Challenge Rest Day

Normally, when I work out, I also do my Pull-Ups. And I’ve already done 10 today! But I will give my body and my back a bit of extra rest and put off day 33 until tomorrow.

Pain is weakness leaving the body.

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“The Swinger.” PUC Day 29.

My wake-up was a little hard. I went to bed at 10:30 but some itinerant folks were making loud party sounds in the creek behind my house the first part of the night, keeping Yael and I up. Not sure when I fell asleep, but not until after 11:00 pm. Also, I woke up spontaneously at 3:30 am, and didn’t fall asleep again until 4:15. Then up at 5:15 am. Which means less than 6 hours of sleep, and not continuous.

Nevertheless, yesterday’s eating was good, mostly healthy, entirely moderate, and today I felt good after a little bit of food, water, and coffee. Then off to the 6:00 am CrossFit Asheville class.

Warm Up

Agility running, shoulder dislocates, Sampson and Hip openers, other stretching, push-ups (15 strict), sit ups (10 strict), overhead squats (15), pull ups (8 dead hang, 8 band assisted).

Strength/Skill

The assignment was to find a 3 rep Front Squat Max. The last record I could find in my notebook regarding a 3 rep max attempt on the Front Squat was March 24th, 2009, were my 3 rep max was 160#. It’s hard to evaluate that number. I’ve lost about 18 pounds since then, since I weighed in at 201 lbs on 3/22/09. Anyway, I had a 5 rep max attempt on April 8th, I think, and there the five rep max was a lot less, about 130#. And at that time I weighed 10 pounds more than I do today. Hmmm.

Results:
10 x 45 #
5 x 95 #
3 x 115 #
3 x 125 #
3 x 135 #
2 x 155 #
1 x 165#;
1 x 165#, fail on 2; finished.

Technically, this was not a 3 rep PR, since the highest 3 rep set was 135#. But it was an overall PR on the Front Squat, since I am certain I have never done 165# before. So call it a 1-rep max PR of 165, and a day of stressing muscles, learning movement, and building strength.

WOD: “The Swinger”

3 rounds of:
25 consecutive Kettlebell swings immediately followed by…
Max Rep Ring Dips.
Rest as needed between rounds. Increase Kettlebell weight as capable b/w rounds. Complete 5 burpees for every KB swing short of 25 per round and be sure to get DEEP in those dips!

Results:
Round 1: 44 lb. KB, 13 dips w/ band
Round 2: 45 lb KB, 12 dips w/ band
Round 3: 52.9 lb (24 kg) KB, 13 dips w/ band

I felt good about this.

Pull-Up Challenge Day 29

Results:
Reps 1 / 2-3 / 4-6 / 7-8: during warm-up at CFA (see above).
Reps #9-14: Yes, my first set of 6! Reverse grip. At 2:47 pm.
Reps #15-19: Set of 5! Front grip. At 3:06 pm.
Reps #20-24: Set of 5. Reverse grip. At 3:27 pm.
Reps #25-29: (in three sets: 25 / 26-28 / 29). Front grip. At 3:48 pm.

I failed after the first rep on the last set only because I tried to “cinch up” (shift and correct) my grip, and this aggravated my calluses. Done for now. Day 30 tomorrow!

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PUC Day 23. CFA Teamwork WOD. Rafting the Pigeon.

Sleep was long (9:30 pm to 6:30 am) but interrupted about 3-4 times by Lena, including a 3:00 am nightmare, which brought her into our bed for 40 minutes. Food was adequate yesterday, and my choices were, on the whole, good. So I feel good this morning. Coffee, milk, 1 block breakfast, etc.

Pull-Up Challenge Day 23

I decided to do the Pull-Up Challenge first. 23 reps today. So I set my watch to a 75 second interval, and determined to do the whole group of 23 in a series of short sets spaced at 1:15 intervals. It would be 1 set every 75 seconds, first 1 set of 3, then 10 more sets of 2, for a total of 11 sets. This process worked well. On sets 9 & 11, front grip sets, I began to feel fatigue which made me worry I wouldn’t complete the second rep, but I got them. Reverse grip remains stronger than front grip.

Reps #1-23: done in 11 sets (1×3, 10×2), alternating grips, performed one set per 1:15, total time: 12:45. From 6:58 to 7:11 am.

After breakfast and more coffee, I headed to the CrossFit Asheville 9:00 Saturday workout.

Warm-Up

Agility drills warm-up. Sampson. Hip mobility. Calf/Hamstring stretches. Overhead squats, Shotguns, Supermans, Hindu Pushups

WOD: Teamwork: Weighted Run, Tire Flip, Pull-Ups, Burpees, Kettlebells

3 Rounds for time of:
200m 45lbs overhead bar run
10 tire flips
20 pull-ups
20 burpees
30 Kettlebell swings

To be completed by teams of two. Work together to hold the bar overhead for the run and teams may work together for the tire flip, but for the remaining exercises only one person works at a time while the other rests.

My partner was Mike Peterson. Results: 23:48, 45# kettlebell.

It was a whole lot of fun, a good sweat. The workout was followed by a bit of playing around with rings and other stuff.

Rafting the Pigeon River

Yael’s cousin Amiya is in town from London, UK, for a few days, and had the brilliant plan to go whitewater rafting. I am a fan of this sort of thing, so I said, “heck yeah, I’m coming with you!”

We went on a half-day trip on the Pigeon River with Nantahala Outdoor Center (NOC) and had quite a blast. Our guides, Charlie and Chris, were complete sweethearts, and the Pigeon half-day, with class II-IV rapids, was a fine couple of hours on the river. Highly recommended.

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In Honor of SSG Hansen; PUC Day 6

Decent sleep, but too little of it, and interrupted (at 12:30 am) by a piss and a little tossing and turning. Then a 5:00 am wakeup. 1 block breakfast (quadruple fat). Coffee.

CrossFit Asheville WOD: In Honor of SSG Hansen

Our workout today was a scaled and modified version of the “Hansen” Hero WOD which debuted on the CrossFit website this past Saturday, May 2nd.

3 rounds of 4 minutes each, featuring:

1 minute of max reps of burpees, followed by:

30 Kettlebell Swings

30 sit-ups.

If you took longer than 3 minutes to do the Kettlebells and the Sit-ups, as I did on round 2, a minute was added to your time. If you finished the Kettlebells and Sit-ups in under 3 minutes, you rested. It was a cool, somewhat brutal Wod.

Warm-Up

6:00-6:30 am: “Football” Agility Drills (e.g. 10 yards shuttles with dropping to pushup at either end; fast feet with jumping and dropping to pushup and rolling right or left; etc.); Parkour and Tumbling: fun stuff!

Workout

My time: 13:08.

Results: I did 15, then 11, then 12 burpees. Kettlebell swings: 30×45#, 7×45# + 23×35#, 30×35#.

Pull-Up Challenge Day 6: 6 reps of dead hang pull-ups.

Rep #1: after the workout, about 7:15 am. Front false u-grip.

Rep #2: at home, after breakfast, about 8:00 am. Front false u-grip.

Reps #3-4: at home, after breakfast, about 8:30 am. Rear false u-grip.

Reps #5-6: at home, about 8:50 am. Front false u-grip.

Coach Corey says I should perhaps rethink my commitment to this challenge, since it doesn’t allow for recovery or enough modulation to spur adaptation. He is worried that injury might result, or over-training. He suggests, at a minimum, to add rest days to the challenge. I am taking his advice to heart. I will decide when the purpose of my challenge has been met. And the purpose is: to master the dead hang pull-up — at my current level of fitness. So I will take my regular rest-days off of the challenge, resuming the normal count on the workout days. And I may not go all the way to 100. I will stop when this “challenge” has convinced me that I can do the pull up.

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A Different “Betsy,” Randy’s “Betsy”

Randy sprang one on our group today called “Betsy,” not to be confused with the “Betsy” I made up and we did on Jan 1st this year. This one is named after a Betsy who works out at our gym. Her birthday today.

5 rounds for time of:
20 Kettlebell Swings (I used 35 lbs)
1 Rope Climb (or, if you fail at that, 10 pull ups… I failed at it 5 times so each round I did 1/2 rope climb then 10 pull ups)
20 Sandbag Lunges (Randy says the sandbag weighs 50 lbs!)

This workout took me 29:10 to complete. I felt like a complete slug. And I am in pain now. But one of our coaches did it in 9:45 or something.

For more detail and photos see: CrossFit Asheville

MCB

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“Bad Luck”

3 rounds for time:

800 meter run
10 Handstand Pushups
20 Kettleball Swings

I came in first among three, but I used a lighter Kettlebell (25#) and had heavy rubber band assistance on the handstand pushup.

Time: 14:28 min.

After: Day 2 of burpee/pullup challenge: 4 burpees, 2 (failed) pullups, 2 (weak, short) bar hangs, 2 jumping pull ups.

Later today: Snowboarding for 3 hours. Life is good.

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