DBL the Love

... keep a balance in your life, 

acknowledge the great powers around us and in us. 

~ Euripides 

Warm

R 1 mi

Handstand Holds/Walk Accumulated - 5 min max effort

Really seeing improvement here ;) in overall balance, walking, well a few 'steps' strung together makes me happy right now.

Function - Inner Thigh "Love"

5 RNDs

w/yoga block held @ inner thigh (low)

15 Russian twist w/bell

10 Overhead squat w/pvc

5 Walk out to downward dog

Precision for keeping the block in place and form solid was the key to this warm up.  I thought I would only go 3 rounds at first but this was well worth the 5 round effort.

Work - DBL Tainted Love

5RNDs

5 Toes to Bar (T2B)

5 DBL Clean/Press to Burpee w/push on KB

5 DBL Swing to Snatch

5 DBL  Shoulder bridge press alt each side

5 DBL Reverse rack lunge each side

25 DBL unders ;)

20:52

Felt absolutely fantastic. I love the workouts where I am spent but more energized when I am done.  

Kept this one light and fast @DBL 8kg. Really had to watch balance on burpee/push up. Since I woke up feeling a little Saturday love lingering and I didn't have DBL 12kgs, it was a sign. Fast and fun ~

For my ETP(ers)

Slept in 7:30am

AM Coffee only not BP

WOD fasted (10:30am)

PWOD shake 1:1 (11:30am)

Lunch w/PWO carbs (1pm)

Sweethearts

From faith, hope and love, the virtues of religion referring to God, 

there arises a double act which bears on the spiritual communion exercised between God and us; 

the hearing of the word and prayer. 

~William Ames

Warm up

4 RNDs - light weight, heavy weight, light weight, heavy weight

Double Bells, each movement 50M light - 8kg/30M heavy - 16kg:

• Bear Crawl
• Farmer Carry

Workout

2RNDs - 1st RND up complex, 2nd RND down complex

Using Double Bells complete the following complex:

• Swing @ 20kg - 1,2,3,4,5 (4,3,2,1)
• Clean & Squat @ 16kg - 2,3,4,5,6 (5,4,3,2)
• Push Press @ 12kg - 3,4,5,6,7 (6,5,4,3)
• Snatch @ 8kg - 4,5,6,7,8 (7,6,5,4)

MEGA hard workout. 

So, strategy was to work on my heavy swings, the clean/squat was aggressive with the numbers, but my DBL front squat has been consistent, so ... What really happened ... I made it through the first 3 sets as noted above. Then sets 4/5/6 I dropped the 16kg down to 12kg. Bells were only set down to move to next weight and I might have snuck in a breath or two before picking up the next set. Whoa!

Felt the need to cool it down some, so added this in. I have been wanting to get on the bag again and work on breathing.

Post work

• Heavy bag 3 RNDs
• Meta crunch 3x15

LUNCH!! Felt well earned today. So, I did, I went there. 

Boarshead Beef Frankfurters w/sauerkraut over steamed shredded cabbage, fresh basil and tomatoes, topped with parm cheese. I do not even miss the bun, but it would have been good to have something to hold all this juicy goodness together. Creative mind get working!!

750 & Counting

You have to learn the rules of the game. 

And then you have to play better than anyone else. 

~Albert Einstein

Just keep swinging! Day 2 of the 10,000 Kettlebell Swing Challenge. I am fired up for this.

""...you want to be focused on the most efficient path to the result." ~ Mike Mahler

Needed to add 10 swings to hit the big 750 in today's workout. Just a nice heavy 10 swings 28kg of them ;)! Good to feel that heavy of a weight. I can't really imagine the 70lbs.

Warm-up 

3 RNDs
10 minutes
30 seconds snatch right side 12kg
30 seconds snatch left side 12kg
30 seconds clean right side 12kg
30 seconds clean left side 12kg
1 minute swings 20kg
30 seconds rest

Workout

2 RNDs - So much more work than I thought it would be ;)
10 Tactical lunge each side 12kg
10 high pulls each side 16kg
10 sling shot each side 16kg
10 alternating bottom up cleans each side 8kg - but in good form & a flip in between each!
10 squat press each side 12kg
10 figure 8 to a hold each side 16kg
1 TGU each side 12kg - thank goodness b/c by the end I was so fatigued!!

14:30

Thanks Robert! You are the BEST! 
BUDDBELLS.com

Bells Will Be Swinging!

“You must live in the present, launch yourself on every wave, 
find your eternity in each moment. 

Fools stand on their island of opportunities and look toward another land. 

There is no other land; there is no other life but this.”  

― Henry David Thoreau

The new year has arrived yet again and am excited for the KB Swing challenge! 

Take it with me? 

January 2013 Challenge

10,000 Kettlebell Swings in 31 Days

Swing it!

Here are the guidelines ;). Comfort in knowing that these are still the same! I love being able to use the variety here. My swings have come along over these last few years because I was willing to shake things up a bit and use this time for practice as well as endurance and volume.

Ok, that's 324 (ish) swings a day for me. Outside of my normal workouts. I plan to use this month for skill work, warm up and creating solid neural pathways as it relates to my form.

Take note: If you are interested in a challenge but 10K is a little daunting, go with 3 or 5,000 the first time out. There is no Rx, it is about learning and growing in your skills ;)! 

Guidelines:
There are no rules, per se, but here are some suggested guidelines for the 10,000 KB swing challenge:

If doing 10,000 swings feels impossible, then set your goal of reaching 1,000 swings, then 2,000, etc. Before long, you will be at 10,000! 

Use whatever size kettlebell that you want to use. Be smart with your weight. 

Shake it up with all types of swings and incorporate other ballistic movements (exchange 2 cleans for 1 swing; 1 double clean for 1 swing; 1 snatch for 2 swings, etc.).

Challenge yourself but listen to your body. 

Do your swings whenever you want - morning, afternoon, evening - you can break up your swing sets throughout the day, if you like. 

Rep scheme: 
http://nofearfitness.com/articles/10000-swing-challenge.php
Do what works best for you. I provide these reps schemes as a guide or just to give you some place to start After only one week into this challenge you will know what works best for you. I personally liked sets of 25, 30 or 50. This made it easy to keep up with all the reps. As I mentioned before, I focused on 100 at a time. While I did my set I wouldn’t count to 25. I counted to 10 two times and then 5. It was easier to get through the sets toward the end if I only had 10 or 5 reps to do at a time, mentally. 

Combine one arm and two arm swings in one set. 10/10 x 2= 40 swings then 10 two arm swings as a finisher. You get 50 reps in before you know it. 

Swing ladders with multiple size bells are also a great way to get a lot of reps done in one set. For example; 44lb bell x 10, 35lb bell x 15 and a 26lb bell x 25 = 50 reps in one set. 

Swing ladder using one size bell. 10, 15, 20, 25 = 70 reps in one set. You do 10 reps with a small break (10-15 seconds), and then do 15 reps with another small break, etc.

Play around with it and come up with some reps schemes of your own. Be sure to share when you come up with something good

Have fun!

BTW Still my favorite KB Guy
Great resource for "How To" on all your favorite or soon to be favorite KB movements~

Excellent KB programs, information and unconventional training stuff!
MyMadMethods

Nutrition Challenge for the New Year?
If you are taking time to set goals and do the work, make sure that food is your priority as well. There are many challenges going on, pick one and stick with it! The key is to find what is right for your body, your lifestyle and find a better quality of life through it.

No sugar
No sugar, no starch
Primal
Paleo
Epi-Paleo
Whole30
Perfect Health
Clean Eating
Ancestral
Whatever label ... get to know yourself and GET SOME!

Smokin' Gun

Yep, I am getting one of these pics. Now to recruit hubby so I can change it out!


Warm-up:
Cash-in: 1 round
Warm is warm ;) - changed up the warm up a little! Added in a little 4HB.

15 hollow rock (5 roll in a ball, 5 legs semi-straight, 5 leg straight)
10 squat jump
10 slow roll-up/down
10 TRX pistol each side
10 feet together knees together squat
15 Myotatic crunch
10 Cat vomit
10 tuck jump

Skill:
Pistol
It needs work, taking the time is important, don't just wing it, simple but not easy. Based on The Master Class and Carl's presentation, this is one of the main elements to master. Just do it. It is all coming out of the core and stabilization. 


Workout: 
I so enjoy the KBs, now ... where to add them in weekly is the hard part. It seems that a little work on Sunday always hits spot and doesn't feel like I am hitting any OT. Just feels good.

1 minute of each 4 rounds = 24minute

TRX Pistol R/L - hit at least 20 total
Alternating swings - 20 total
Deck squat to a hand stand - 10
Russian twist to a v-up - 20 each side
Alternating bottom up press from the ground - 10 each side
4 count jumping jack/ 4 count over head jumping lunge - 20 total


Mobility WOD:
Yeah baby! So much for a trip to Marin Headlands today. Unfortunately, just not in the cards to hit a full day trip with so much to do. However, in one hour ... I can get some work done and still have time for the rest of the weekend craze.

10 minutes of pistol mobility work, thanks Carl!

CrossFit Endurance & BUDDBELLS

CrossFit Endurance Run: 10x 30sec Hill Sprints

All out Efforts.
30sec rest at top before descending hill easy, "walk if needed".
Rest 1min at the bottom of the hill before the next sprint.

BUDDBELLS - KB WOD - Budd Burner

Warm-up: 2min drill x 5 rounds (10min total)
15 tuck jumps
30 jumping jacks
60 mountain climbers each side

Workout:
25-20-15-10-5
Snatch each side
v-up
Burpees

Warm-down:
Windmill skill 5-10 min