Needed to run, needed to work with the kettlebells, and this one got posted by BrandX last week.
“Helen”
Three rounds for time of:
400m run
Kettlebell swings x 21
Pull-ups x 12
I did the pack scaling again, as in January, which meant using the 35lb bell. But I finished in 9:50, which is faster than my January time by about 50 seconds, and the fastest I’ve done this workout at any scaling by around 10 seconds.
I’ll take it.
Tagged 400m run, Helen, kettlebell swings, pull-ups, running
Did a scalded version of a Greyskull workout this morning, just because.
10 rounds for time of:
15 kettlebell swings
5 grinders (pull-up + hanging leg raise)
Finished in 9:33, so glad I scaled. My lower back will not be thanking me.
Tagged grinders, hanging leg raises, kettlebell swings, pull-ups
Haven’t done any version of this one in just over four years; this is a mod-for-home.
Kettlebell “Elizabeth”
21-15-9 of:
Kettlebell cleans (53lb)
Ring dips
Finished in 5:32, and my ring dips were ugly, ugly, ugly. May need to bring those out for some skill work; looking back, doing those has been a rare occurrence, and I’ve got the rings in my closet. There’s really no excuse.
Tagged clean, dips, Elizabeth, kettlebell clean, ring dips
I wanted to do some running today. I also wanted to see if I could do a kettlebell overhead walk using the 53lb bell. In my infinite wisdom, I decided to combine the two.
Two rounds for time of:
800m run
100ft. kettlebell overhead walk (right hand)
100ft. kettlebell farmers walk (right hand)
Rest 1 minute
100ft. kettlebell overhead walk (left hand)
100ft. kettlebell farmers walk (left hand)
I finished this in 15:02, and next time I do it I’m dropping the rests. They weren’t necessary — or at least, mandating a full minutes wasn’t necessary — and this felt more like a mid-range than a long slog.
And doing the overhead walks with the 53 went fine.
Posted in Long slogs, Metcon, Mid-range
Tagged 800m run, kettlebell farmers walk, kettlebell overhead walk, running
My warm-up for this was mowing the lawn.
anyway, this is a simple workout: heft the sandbag to your shoulder, run half a mile. I used the 25lb sandbag, and finished in 5:20. It’s a pretty bad time for me; usually, I can get this done in under five minutes.
Guess who needs to run more?
Posted in Metcon, Mid-range, Nasty, brutish, and short
Tagged 800m run, running, sandbag run
First of all, yesterday I was gloriously sore. The reverse pyramid may make a comeback.
Secondly, it was sunny and just warm enough for running today.
Thirdly, I still hate running.
Three rounds for time of:
Run 400m
Squats x 35
Finished in 8:42. Turns out I did this one almost exactly four years ago, and I shaved about 40 seconds off my time since then. So that’s something, especially since this is the first running I’ve done in over three months, and only my third running workout in the last six.
EDIT: Hey, I did this one in July 2009, too. So, 30 seconds faster than my last go-round.
Well alright then.
This progression sort of sneaked up on me, but I’m almost at the end. Today I kept the 35lb kettlebell in motion for two seven-minute rounds, resting three minutes between.
It was less than pleasant. I’m not looking forward to doing three seven-minute rounds next week, but I’m looking forward to having done it.
Back in August ’09, this workout wrecked me. As in, I couldn’t even finish it. But with doing some sandbag step-ups at home a couple of weeks back, I decided to bring out a sandbag version. I only used the 25lb bag, though, because I want to make sure I finished this time.
“Sandbag Gumboots”
10 rounds for time of:
5 shoulder-to-shoulder sandbag presses
10 sandbag step-ups
I did finish, in 7:11. I didn’t even have to suffer the 5-burpee “putting the bag down” penalty (though switching the bag back and forth repeatedly made that bit feel a little like cheating). It was still damned tough, and I’m not sure how I’d do with a 50lb bag.
Guess there’s only one way to find out.
So apparently, this thing is a progression now.
I kept the 35lb kettlebell moving for six minutes, this time, and did two rounds. Next time I do it, it’ll be three six-minute rounds.
Then, if all goes well, I’ll be on to seven.
This is Judd’s fault. He emailed me this, and to be fair, I thought it sounded awesome. So I guess it’s really my fault.
Kettlebell Challenge Workout
2 Clean and Presses on each side
4 Snatches on each side
12 Goblet Squats
16 Hand to Hand Swings
I used the 35lb bell, which means that I can’t really use the site’s grading metric (which is calibrated for the 53lb bell). But I finished in 9:36, and I’m damned pleased with that time. I was also completely wrecked at the end of it.
I need to practice the snatch with the 53lb bell. I know I can do it once, but I need to see how many reps I can do at a time. When I get more comfortable with that weight, I can come back and do this one as Rx’d.
