Rest Day!!

Kickin back today- Yoga and/or Jiu Jitsu tonight.

Canyons and KBM

Morning Class
10 min WU/JM
Steve Maxwells 22 min endurance workout
The class did not think that was enough and requested to do it again at 30 sec intervals.  Im not sure whats wrong with these people but I didn't argue.

I did Medium KBM w/ 2 x 12kg
DHP x 5
DSN x 5
DMP x 5(pull those presses!!!)
FSQ x 5
6 SETS 2min rest
Wasn't sure I would be able to workout today my back and neck got twisted into unthinkable positions at Jiu Jitsu last night, I was really sore this morning.  After joint mobility work I felt fine and made it through, I thought the snatches were particularly hard today, don't know why I usually love snatches.

Pat and Nick will continue KBM at the firehouse tonight. 
Everyone else will continue with bodysculpting-
3 Sets
Clean,Press,Windmill x 16,12,8
Staggered stance Row x 20/20
One legged Dead Lift x 15/15
Side Plank Row pass x 10/10
TGU 3/3
Rest 90 secs. between sets
3 sets
KB Clam x 15
Rest 30 secs. between sets

CRAZY!!

GTG

Still "Greasing the Groove" with my pull-ups. All of March I did one pull-up every time I walked through my bedroom door and one chin-up on the way out.  From now through April I will do two, doesn't sound like much but by the end of the day you get alot of pull-ups in.  I won't go for PR untill Im through with the Kettlebell Muscle Program. -

Tonights Class
WU/JM 10min
3-4  Rounds
One arm swing x 10/10
Push-up x6 (3 sec. down/3sec up/hold 3 sec on top)
1 press/ 1 push-press x 8/8
Bottom-up clean x 10/10
High Pull x 10/10
Overhead Swing and Turn x 10/10
Low swing x 20
Rest 2' between sets

TGU 5' switch sides every 2 reps
Stretch 5-10'

Quality Control

Quality is always better than quantity so today we will focus on very slow controlled movements.
 WU/JM 10min
12-10-8
A1.Push-ups (8 count)
A2.OH Squat(Face the Wall)
Rest 1'
B1.Dead Clean and Press
B2.Bulgarian Split Squats
Rest 1'
C1.High Step Suitcase Lift
C2.Dead Snatch
Complete all sets of A before moving to B and so on.
C/D 10min

SKIESTA!!!



SKIESTA AT LOST TRAIL!

 Saturday was the 80s party at the ski hill,
today its back to work on KBM.
Pat, Nick and I =
Week Two Heavy Day-
Double Clean x 5
Double Military Press x 5
Front squat x 5
Double Push Press x 5
Front Squat x5
4 sets/ two minute rest.

Sue will continue with body sculpting-
One press, one push press  x 8/8
Clean x 15/15
3 sets
Forward Lunge w Pass x 15/15
Swing w/ step x 15
3 sets
Plank Row Pass x 8/8
Russian Twist x 15/15
3 sets

TGIF Light Day

Week 2 Kettlebell Muscle
Light Day
Double Swing x5
Double Snatch x 5
See Saw Press x 5
5 sets w/ 90 sec. rest between

Rest Day!

Ward Mountain

Rest day for kettlebell training,
MMA training tonight.

3 Mile FDP

Pat, Nick and I will continue on week 2 of KBM
Medium Day

Dbl High pull x 5
Dbl Snatch x 5
Dbl Military Press x 5
Front Squat x 5
5 rounds 2min between rounds

Canyons

Did a KBM workout today with the canyons group.
WU/JM 15min
Doubles:
Clean x 5
Press x 5
Front Squat x 5
Push press x 5
Front Squat x 5
5 rounds 2 min rest between.

Cooled down with some ab work 10min.

Deck of Cards!

Hearts= Swings
Diamonds= Snatch Pulls
Clubs= Push-ups
Spades =Trusters
Jokers = 13 Burpees

Heavy Day of Kettlebell Muscle

Pat = 2 x 16kg
Mere = 2 x 12kg

Double Clean x5
Double Military Press x 5
Double Front Squat x 5
Double Push Press x 5
Double Front Squat x 5
3 Sets- 2min rest between sets

Canyons

WU/JM 15min

45 sec. at each station x 3 rounds
1.Low swing
2.Push-ups
3.See saw press
4.Box jumps
5.KB deadlift
6.Sprawls
Rest 2 min between rounds

Core cool down
30 sec each exercise x 2 rounds
1/2 Tgu
Overhead sit-up press
Armbar crunch
Triangle sit-up
Coffin sit-up
Butterfly sit-up

Powder Friday!

                                                                                                                                                                                   

Skipped KBM on Friday to take advantage of 14" of new snow.

Deep powder is workout enough.

Will continue KBM today.

Light Day

Double Swing x 5

Double Snatch x 5

See Saw Press x 5

4 sets 90 seconds rest between sets.





Ahh winter!!!

Rest Day!

Ahh Summer!!

3 Mile Fire Dept.

WU/JM 10min
Men started Kettlebell muscle
DHP x 5
DSN x 5
DMP x 5
DFS x 5
4 rounds rest 2min between rounds
I,ll join in on KBM for 2 weeks with double 12kg
then switch back to balastic training.
Pat has double 16kg

 Ladies aka Sue started 1 month of Body Sculpting w/ KB
Clean Squat x 8/8
Two hand highpull x 10
3 rounds
Romanian Deadlift x 10
Low Swings x 10/10
3 rounds
Figure 8 x 10
Torso Circles x 12/12
3 rounds
Russian Twist x 8

Canyons am

WU/JM
OH Squat
5-5-5-5

ARAP in 10 Min.
Round 1
Swing x 5L/5R
Clean x 5/5
Press x 5/5
Lunge x 5/5
Sprawl x 10
Rest 3 min

Round 2
Thruster x5/5
Snatch x 5/5
Lateral lunge x 5/5
One Arm Row x 5/5
Push-ups x 10
Rest 3 min

3/3 TGU
Stretch

Canyons Pm

WU/JM 15min

Halo Squat x 10
Elbow to Knee Press x 10/10
2 rounds

2 Hand Swing w/ lateral step x 15/15
Snatch Pull x 20
2 rounds

Windmill x 8/8
Backward lunge pass x 10/10
2 rounds

Pland Row, pass x 10
Overhead sit-up press x 15

Canyons

WU/JM x 15min

AMRAP in 30 min
Snatch x 15/15
Dean Clean x 10/10
Alt. Swings x 30
Wall Ball x 15
1/2 TGU x 8/8

Post workout
Tabata Jumping Jacks

3 Mile Fire Dept.

Sunday March 13

30" per exercise
4 minute rounds
rest 2 min between rounds
Set A x 2
Thruster L
Thruster R
Snatch L
Snatch R
Dead Clean L
Dead Clean R
Alt. Swings
Push Ups

Set B x 2
Halo L
Halo R
Mil. Press L
Mil. Press R
Lunge L
Lunge R
Figure 8
Hindu Push Ups

REST DAY!!

Pats Workout

20kg-3 rounds
Swing x 20
Rack Squat R x 10
Rack Squat L x 10
Military Press R x 10
Military Press L x 10
Snatch R x 10
Snatch L x 10

Canyons-Stability and Core Training

WU/JM 15m

TGU-3/3 go heavy
One Leg Deadlift with partner wall sits x 10/10
Bottom-Up Clean x 10/10
Snatch-Windmill-Bent Press x 8/8
OH Face the Wall Squat x 10/10
Renegade Hold x 1 min.
Rest 2 min and repeat once

My Workout
TGU x 3/3 w/20kg
Snatch
5/5 12kg
5/5 16kg
5/5 20kg
Rest
OACJ
10/10 20kg
10/10 16kg x 3
Felt very tired today-stopped here and did 10min of stretching

Canyons Kettlebell Club PM

WU/JM 10min

Partner Up
1 min sets
Alternating Swings-Wall Sits
Windmills - Mt. Climbers
One Leg Dead Lift - Plank
Rest One Min
Halo Squat-Armbar Crunch
Elbow to Knee Press-Sprawl
Renegade Row-Rocking Chair
Rest One Min.
Snatch Pull- Walk Out Push-Ups
Figure 8s-Wall Sits
Bottom-Up Clean-Side Plank
One parter works the kettlebell while the other does the body weight. Switch every minute.

Rest Two Min.
TGU 6/6

Canyons Kettlebell Club

WU/JM x 10min

Ladder Up / Ladder Down
A1. Alt. Swing x 1-2-3-4-5-6-7-8-9-10(each arm)
A2. Push-ups x 10-9-8-7-6-5-4-3-2-1
Rest 2 min
B1. Alt. Lunge x 1-2-3-4-5-6-7-8-9-10(each leg)
B2. One Arm Rows x 10-9-8-7-6-5-4-3-2-1
Rest 2 min
C1. Front Squat x 1-2-3-4-5-6-7-8-9-10
C3. Military Press x 10-9-8-7-6-5-4-3-2-1(each arm)

This must have been tough-it got very quite about 2 min. in despite it being the largest class yet.

My Workout
TGU x 5/5-20kg
Rest 1min

Snatches
20kg x 5/5
16kg x 5/5
12kg x 5/5
Rest 1 min
Clean and Jerks
20kg x 5/5
16kg x 5/5
12kg x 5/5
Rest 2min and repeated for 3 rounds.
Followed up with a complete butt kicking at Vale Tudo Martial Arts.  Damn Sarah your small but OUCH!

3 Mile Fire Dept.

WU/JM 10min

TGU 5/5

Tabata Protocol
Alt. Swing
Snatch
Clean
Push Press/Jerk
Fighters Figure 8
I did this workout with 16kg, it was pretty easy.  Good for a Sunday.

My Friday Workout

Taking Ken Blackburns advice on training grip strength, why wouldn't I.   Although I added the extra 2min set with 20kg just to see if I can.  After doing 20kg snatches the 16kg felt a lot lighter, I hope this will be the same with the OAJLC  but I doubt it.

Warm-Up and Joint Mobility x 10min

20kg TGU 5L / 5R
Rest 2min

OAJLC
20kg x 1min per hand-8L / 8R
Rest 2min
16kg x 2min per hand ( Lost count) around 14 each hand
Rest 2min
12kg x 4min per hand 40L / 40R

BB Deadlift
95lbs x 10
115lbs x 5-5-5-5-5

The 20kg TGUs were not as hard as I thought they would be. Don't get me wrong they are tuff but I was able to do them with out much difficulty.   Starting with 20kg for OAJLC did not make the 16kg seem lighter like I hoped, my arms were smoked even the 12kg felt heavy today.  What is it about those clean and jerks that is so hard, my hands felt pretty numb for some time after the workout.

3 Mile Fire Dept.

Round 1 60"work/30rest
Round 2 50"/25"
Round 3 40"/20"
Round 4 30"/15"
Round 5 20"/10"
1.Alt. Swings
2.Burpees
3.Snatch Pull
4.Renegade Row
5.Highpull
6.OH Squat

After reading some new blogs I have posted on the right (Jersey Girl and Nehgar) im inspired to go heavy.  Next week my goal is play more with the 20kg I got for Christmas.
I will stick with Swings-TGUs-Snatches and C/Js

Canyons Am Class

Warm-up Joint Mobility x 10 min.

Double Clean and Press x 1min
Two hand Swing x1min
Rest 1 min and repeat for 3 rounds
Rest 2 min.
Double Clean and Squat x 1 min
Push-ups x 1min
Rest 1 min and repeat for 3 rounds
Rest 2 min.
Double KB Deadlift x 1min
Decksquat to sprawl or burpees x 1 min
Rest 1min and repeat for 3 rounds

I did this workout with double 12kgs, push-ups were the hardest thing for me, I need to stop putting them in after presses.

Quick workout

I did a quick workout before my class last night.
Warm-up 10m
3 rounds
Snatches
12kg x 10L/10R
16kg x 10L/10R
20kg x 10L/10R