My how you’ve grown!
Main Course:
- Skills: Alternate between KettleBell Snatch and Handstand holds/walks
- rest five minutes
-
If you have wrist bands, bring them for…
- ‘Hells Bells’ or ‘Russian 300′
- refer back to 120319
- 100 Snatches, 25#/16# KettleBelll
- 100 Clean & Press, 35#/25# KettleBell
- 100 Swings, 45#/35# KettleBel
- Swings are American
- Clean & Press is from the floor every rep
- No dropping, control the bell or the bell will toll ’20 burpees for thee’ for every drop, coaches discretion.
Dessert:
- 40 Turkish Situps, 55/35
Noooo, Im missing Hella Bells?! Aw man…..
Ditto! This is a great WOD and I picked 3 hours of dentist chair WOD instead.
Knowledge: when your sweet tooth is screaming at you, shut it up with some chocolate banana “ice cream”
http://themeanestmomma.com/2012/05/17/chocolate-banana-ice-cream-paleo-rific/
Mmmmm. I know what I’m making for a weekend treat…
Knowledge for today: http://thehealthyapron.com/2011/05/31/is-it-healthy-skinny-cow-ice-cream/
Also, if you read a food label and see microcrystalline cellulose, Congrats you are eating wood pulp
Mmm wood pulp – that’s my favorite! Gives everything a nice ‘oak’ finish
Worked on free hand stands. Worked with 3-point stance and moving into a head stand with a focus on maintining stability through the movement.
Hells Bells: -21 rx’d (25, 35,45). Form felt good through the motions, especially the cleans.
20 TSU’s yellow.
Hell’s Bells: 20:10 with Blue/Blue/Yellow – games standard for swings. PR by 2:30!
40 TSU’s with Yellow – thanks for talkin’ smack for me Rachel! I can always count on you
2:30! Awesome!
“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” ~Confucius
A few handstand walks around the box to start…
HBs: 21:17 T-rexed (55#,55#,55#)
Dessert: 20 reps at 35#s
Awesome, that’s my goal, straight thru 55#
What was cut off time 25 min?
Hell’s Bells: 20:09 (25/25/35) last time was 23 mins and change at (25/16/35). Today was a win! Felt strong thru all the movements especially the snatch and clean. By the time I got to the swings I was basically out of gas…pushed through, American Style (didn’t have the game standard in me today).
Way to go Linda!
Dessert: 40 TSU’s 25#
Hey Chef: this one’s for you…Drink more coffee, live longer
http://healthland.time.com/2012/05/17/coffee-drink-more-live-longer/
Hell’s Bells: -19 (25/35/45) … pissed because terrible form on presses took up a majority of my time (~11 minutes)
40 TSUs @ 25#
ugh, that was u-g-l-y.
Hells Bells: -98 (blue/blue/yellow)
Felt fine on the snatches … except for possibly doing an extra 20 (lost count of where I was in my sets)
But the cleans were awful. I had a real hard time getting my form right and was slooow.
TSU: 36 with blue, decided to upgrade the last 4 to yellow.
Some KB skills before Hell’s Bells
WoD: -65 at Rx. I think this is an improvement. Last time was 24:17 with 1 KB lighter for each movement. Cleans clearly took the longest and were the weakest movement. Time to practice some one arm swings and cleans as part of the daily warm-up
40 TSUs @ 35#
This is the first time I’ve enjoyed this workout …
25/25/35 in 18:33 … Heavier snatches and 2 min faster than last time. Woop!
40 TSUs with 35# .. Rough!
Oh Hell. Yeah that sums it up.
Used 45,45,55 to finish in 16:42.
I was able to get through the snatches fast, and the C&P felt good. The swings took care of themselves thankfully
My hands are shot. I can feel the skin loose under the surface. Tonight and tomorrow will be interesting.
Bells bells: -48 (25/25/35). Last time I used 16/16/25! Definitely improving.
40 tsu with 25#
WoD: -60 Rx’d
40 Turkish Situps @ 35
WOD: -119 RX First time doing it RX… Can’t wait to see how much I improve. My form was locked down solid on this one. Very happy with the effort.
No dessert tonight… I had to rush out of there.
First time working with Kettle Bells, harder than it looks, need practice.
WOD: Blue/Purple/Purple in 22min
Dessert: 30 TGU’s w/Purple.
Was able to run 400m non-stop and was able to jump rope w/o tripping on it. Next step DU’s.
Yet another reason not to eat sugar. It makes you dumb.
http://www.forbes.com/sites/alicegwalton/2012/05/16/fructose-may-make-you-stupid-but-omega-3s-can-smarten-you-back-up/
So bells we meet again… I actually really love this workout. Kettle bells are fun!
Last time I did this one I did 50/50/100 with pink pink blue (20 mins) and this time I attempted 100/100/100.
I did 100 snatchez with a pink bell and got to 76 clean and jerks with my pink bell.Cut off at 22 minutes.
I have been really working on swings with keeping my shoulder blades back and thoracic spine locked out. Reason for this is a few things, first I have a thoracic spine problem I think from carrying golf bag through college and some scoliosis. Second, those tiny back muscles that I use to keep the spine locked down are very weak. I can’t even keep my shoulder blades back for a full 20 swings with a blue bell yet, but every day I work on it! I want form to be key here, I can’t afford to mess up the back anymore.
This workout really is funny… requires mental strength.
Oh yea 30 TGU with 10 lbs