Always A Joy

 “Life is like riding a bicycle - in order to keep your balance, you must keep moving.” 

~Albert Einstein

Regaining some balance in my life post swim. New schedule to feel out. I always love a good KB swing workout to flush out the debris.


Warm-up:
21-15-9
Burpees
V-up
KB OHswings - 12kg

Skill:
KB Windmills @ 12kg
5x5

Workout:
Tabata 20 seconds work/ 10 seconds

• snatch (4rnds R/4rnds L)
• double unders
• pull ups
• handstand
• squats with a weight (goblet)

Oh, good to be done. I do enjoy finishing a Tabata. No scoring today, just work, sweat and joy.

Chix Only

"I think the key is for women not to set any limits." ~ Martina Navratilova

Spent the morning with the girls ;)! Way to start the weekend ~


Warm-up
Row 500
4 RNDs
30 seconds Hula Hoop (each round switch direction)
30 seconds Curb Walk

Strength
DE Bench Press 3x10
65# w/chains

DE Front Squat 3x10
45#  squat release on a med-ball

3RNDs
10 Single-leg Hip Bridge (each side)
10 Single-arm KB Swing (each side)
10 Pull up

Skill
KB Windmills 5x5 @12kg
These feel fantastic! Great stretch and form is tight/solid at this weight.

WOD
30 WarriorMakers 20#
I forgot how much I love to hate these (aka man-makers)!

Okay Pacers! Now, let's play some bball :)

Swing it

Buy-in: PVC Pass thru's, Ashtanga sun salutations x3, ROM

KB DBLs Workout

3 RNDS
Clean & Press x5 @18kg
Plyo push up x10
Jerk x 60 seconds
Renegade Row x8 each side
TGU x5 each side
Snatch x10 each side
Windmill x8 each side
Squat halo x 60 seconds

Okay, that was work. Just keeping the dbls in line was effort. Nice.

Monday July 5, 2010

Bells of Liberty
Thanks Robert Budd ;-) Budbells.com

In keeping with the theme of liberty, bells and freedom. This seemed quite appropriate to run for the holiday crew!

100 KB swings 16kg/35#
80 Air squats
60 KB Snatch (30 each side) - 12kg/26#
40 Clean & Press (20 each side) - 12kg/26#
20 Goblet squats - 12kg/26#
10 V ups

Time: 13:13

breath, smile ;-)

2 RNDS - Skills work
10
5 TGU each side

10 Deck squats
5 Windmills each side

Network Fitness 100 Day - DU challenge
5 unbroken