Kettlebell Love

Defying gravity, momentarily, to produce extraordinary fitness

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What are they thinking? August 14, 2008

Posted by hardly Other Digg! this story. , add a comment

One of the fun features of Sweat365 is seeing the search terms people use to find your blog.

For example, these all showed up in the last couple of days:

medicine ball rope (What could this possible mean?)

how many turkish getups should i do (as many as possible)
which one is harder dips or pullups (how many are you doing?)
continuous motion kettlebell (someone is going to be sore tomorrow!)

Doing better… August 13, 2008

Posted by hardly Bar, Medicine Ball, Other, 6 Minutes of..., Dips Digg! this story. , add a comment

Functional Fitness, what is it all about?

One thing is being able to do most anything at the drop of a hat. Another thing is continual improvement in one’s capabilities.

Today, we did something we hadn’t done in a while,  6 minutes of Push-presses.  And, our trainer, being the kind of guy he is, upped my load to 95 lbs. “Oh, joy”, I thought to myself.

Warmup:

• 3x of
  • 20 Wallballs @ 20 lbs
  • 20 Medicine Ball Squats @ 20 lbs
  • 30 ball slams @ 20 lbs

Workout:

• 6 minutes of Push-Presses @ 95 lbs: 69 PB! PB! PB!
• Tabata Squats, holding the squat during the ‘rest’: 13
• 20 Bodyweight Squats for form
• 3x: Shallow V-holds for time: 1:00, :28, :28
• 21 Ring Dips
• 21 GDH Back Extensions
• 20 Overhead Drops @ 25 lbs
• 10 Overhead Squats @ 45 lbs

Have to say that I was surprised by my push-press results. It has been a good 8 months since I last did that exercise, and I had an add’l 20 lbs this time. So, wasn’t expecting to get above 60 reps, but there you have it.  I think that all the bar work we’ve been doing over the last several weeks has had an impact, plus I’ve been concentrating a lot on my form wrt all the standing bar movements, e.g. cleans, presses, thrusters, front squats, overhead squats, etc.

I wonder when I’ll break 100…

Logbook Activity

• Type: Other
• Date: 08/13/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

What did all those dudes do on those 1000 ships? August 11, 2008

Posted by hardly Run, Kettlebell, Bar, Medicine Ball, Row, Other, Pullups Digg! this story. , add a comment

The did ‘Helen’!

Warmup:

• 10 Overhead Squats @ 45 lbs
• 1K Row
• 50 Medicine Ball Cleans @ 20 lbs
• 50 Dumbbell knee-ups @ 25 lbs

Workout:

• 20 Overhead Squats @ 45 lbs
• Max Load Overhead Squats:
  • 3 @ 95 lbs
  • 3 @ 115 lbs
  • 1? (almost) @ 115 lbs
• 4x of Slow-Motion Pull-ups (going down very, very slowly)
  • 1 minute on , 1 minute off: Best set: 4 (trying to get the lowest number)
• ‘Helen’, 3x of the following:
  • 400 M run
  • 21 kettlebell swings @ 24 kg
  • 12 pull-ups
  • For time: 11:19

Logbook Activity

• Type: Other
• Date: 08/11/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

What do you do to keep learning? August 7, 2008

Posted by hardly Run, Sit-ups, Bar, Medicine Ball, Row, Other Digg! this story. , add a comment

I love learning new things. This can take the form of figuring out new technical things, or a new business idea, or how to physically do something different.

It’s one of the things I love about functional fitness. Every workout, do something new, try a different way, challenge yourself. Maybe that means adding more reps, or maybe it means more weight, or maybe it means changing the way you do something.  Decline push-ups anyone?
Today, we worked a bunch on the part of my form that’s used in the bar clean and bar snatch movements. I’m not making the last but of the full extension, or ‘pop’ as we call it, happen, so I’m not nearly efficient as I could be.  Also, it’s important to establish good form with lighter weights so you reduce the risk of injury later.

Warmup:

• 10 Overhead Squats @ 45 lbs
• 400 M run
• 40 Wallballs @ 20 lbs
• 40 Abmat Situps
• 10 Overhead Squats @ 45 lbs

Workout:

• 36 Reps of improving my bar snatch
• 2K Row: 7:18 (PB)
• Deadlift to get to max weight:
  • 6 reps @ 185 lbs
  • 6 reps @ 185 lbs
  • 6 reps @ 235 lbs
  • 6 reps @ 235 lbs

Very pleased with the rowing PB.  Looking forward to continued improvements in that area, though I think they are going to be smaller and smaller steps. The deadlifts were hard, especially because I continue to struggle w/my form on that one, too. Ah, more learning in my future!

Logbook Activity

• Type: Other
• Date: 08/07/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Learning about our strengths August 4, 2008

Posted by hardly Run, Kettlebell, Bar, Dumbbell, Row, Other, Pullups, Dips Digg! this story. , add a comment

Today’s workout was fun, as we did a couple of things to help improve our skills, and also to learn a bit more about our strengths.

We all like to think we’re good at stuff. The reality is we’re not, or at least we’re probably not good at everything. And those that are good at everything are probably not going to be excellent at any one thing.

“Functional fitness” puts this into sharp relief. For example, you may be wonderful at lifting a bar with a lot of weight on it, but that probably means you’re slow at running. Or, you may be great at running, but you’re a bit slower than some bigger, taller people when it comes to the row. It’s all about our natural abilities, and as we develop them, it becomes clearer which things we excel at, and those that are a struggle.

Today, the  two things I worked at were rowing and weighted pull-ups.  On the row, we played around w/the damper settings to see which setting helped us to achieve our best time at the 300M row. The weighted pull-up is the first of several tests we’re using to determine max loads for various weight-bearing movements.

• 800 M run
• 40 Double KB Cleans @ 2 20 kg kettlebells
• 200 M Kettlebell Farmer’s carry @ 2 20 kg kettlebells
• 80 Front Squats @ 95 lbs
• 10 Overhead Squats @ 45 lbs
• 2x 300 M row
  • 55.9 w/damper @ 5
  • 55.4 w/damper @ 10 (PB? Probably. I think I can do better, given this was my 2nd try)
• Weighted Pull-ups
  • 3 @ 25 lbs
  • 3 @ 30 lbs
  • 3 @ 35 lbs
  • 1 @  40 (Again, I can probably do better, but will need to start closer to this weight so fatique doesn’t impact my result so much)
• 30 Dips

Logbook Activity

• Type: Other
• Date: 08/04/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Have you met Fran? August 1, 2008

Posted by hardly Sit-ups, Bar, Row, Other, Pullups Digg! this story. , add a comment

Fran is one of the Crossfit workouts, and a great way to test your fitness level.

Warmup:

• 10 Overhead Squats @ 45 lbs
• 50 Squats
• 50 Knee-ups
• 500 M Row
• 10 Overhead Squats @ 45 lbs

Workout:

• Fran:
  • 21-15-9 of the following:
    • Thrusters @ 75 lbs
    • Pull-ups
    • Time: 5:33
• 3X of :
  • 300 M Row
  • 10 Deadlifts @ 135 lbs
  • 30 situps
  • 60 second rest
  • Time: 10:51
• 2x 10 Bar Cleans @ 75 lbs

Logbook Activity

• Type: Other
• Date: 08/01/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Really exploring the studio space July 30, 2008

Posted by hardly Other Digg! this story. , add a comment

Today was big fun for one reason, and that was our work in rope climbing.
Why was this fun?

The cowbell, of course.

At the top of the rope climb is a cowbell. One must hit the cowbell when one gets to the top.

For us, at least, the phrase “A little more cowbell” carries a lot of meaning!

Warmup:

• 2x through 1 minute of each of the following:
  • Push-ups
  •  Box Jumps
  • Push-presses @ 65#

Workout:

• 10  Turkish Getups @ 33 lbs
• 2 Turkish Getups @ 53 lbs (I really got 1.5)
• 2x:
  • 2  times up the rope
  • 20  ring dips (10 reps the 2nd time around)
  • 20 ring pull-ups (but only got 1x on this)
• Tabata row: 5 sets of 60 seconds on/30 seconds rest for max distance rowed. Score is the lowest meters rowed in any one set: 291 (PB?)

Logbook Activity

• Type: Other
• Date: 07/30/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Sometimes Competition is Distracting July 28, 2008

Posted by hardly Sit-ups, Kettlebell, Dumbbell, Row, Other, 100 of... for time, Pullups, Box Jumps, Recruiting Process Digg! this story. , add a comment

Today, I was joined in my workout w/two other guys who are pretty close to me in ability. So close that in some things, they are better than me, and in others, I’m better than they are. This can be really good. Today, it was distracting. But, a good lesson in focus. Must stay focused on the next rep!

Warmup:

• 40 Pull-ups
• 40 Box Jumps
• 40 Sit-ups

Workout:

• 30 Push-ups
• 21-15-9 of Dumbbell Bench Press (50-45-55)
• For time:
  • 100 Wallballs @ 20 lbs
  • 100 1-arm dumbbell situps @ 15 lbs
  • 1K row
  • 16:23 (or was it 17:23?)
• 6:00 of non-continuous (gotta let go of the bar w/each rep, and start again), hanging (no bending knees or hips) pull-ups: 28
• 40 double kettlebell cleans @ 2 16 kg

Logbook Activity

• Type: Other
• Date: 07/28/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Sneaking Up on Improvment July 25, 2008

Posted by hardly Run, Sit-ups, Kettlebell, Bar, Medicine Ball, Other, 6 Minutes of..., Max reps, Pushups, Dips Digg! this story. , add a comment

One of the nice things about the functional workouts we do is that sometimes you’ll become re-acquainted w/a given activity and discover that you’ve improved. It’s a really great thing!

Warmup:

• 50 Wallballs @ 14 lbs
• 50 Push-ups
• 50 KB Swings @ 20kg

Workout:

• 60 Barbell sit-ups @ 35 lbs: 2:10 (pretty certain that’s a pb)
• 6:00 of Bar Dips: 61 (never done this before, so that’s a pb)
• 1 mile run: 6:22 (DEFINITELY a pb)
• 21 reps, or max-out on Thrusters: Do as many reps as possible or 21, whichever comes first, and w/o stopping w/a reasonably heavy load (95 lbs): 16
• 3 sets of 10 Power Cleans @ 75 lbs: Form Practice

All in all, I’m happy w/this workout. Nice to see my mile run time come down, and fun to do a few new things. I was sorta hoping that I’d get to 21 on the Thrusters, and I really tried, but it was not to be today. But tomorrow, who knows?

Logbook Activity

• Type: Other
• Date: 07/25/2008
• Time: 07:00:00

Eyore v. Tigger July 25, 2008

Posted by hardly Other Digg! this story. , Comments

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