Kettlebell Swings

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2011-01-25 WOD + Boxing + Burpees Day 56

Posted by bronick on January 25, 2011
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Round #1 – WOD:

Clean Pulls Heavy…..(Pulls 1 and 2, not the catch)

Max rounds in 4 minutes of:

  • 10 KB swings @ 1.5 poods
  • 10 Box Jumps (24″)

Rest 1 minute and repeat for 3 rounds

RESULTS:
255#
4 rounds, 3 rounds , 3 rounds + 1 swing

As expected the KB swings where my week point, although I did get most of the rounds unbroken until towards the end. I think part of its I get nervous when I feel my grip loosen just a bit and end up stopping. I also think I need to work on trying to move the KB more on the way back down rather than just letting fall, this is probably part of why I take so long doing them… I’m not fast.

Round #2 – Boxing:

Joined Maura for the Truine boxing class upstairs (1hr).  The only other thing I’ve done like this was the MMA conditioning class at the office, which I really liked. And I did remember some of the stuff form it (i.e. what 1, 2, 3, and 4 are).

I’ve been wanting to try some sort of martial arts type stuff… so I’m thinking of checking out the Jiu-Jitsu classes here as well.

Round #3 – Burpees Day 56:

56 burpees done before heading home from the gym.

2011-01-19 WOD – “Nate” (and my 2nd muscle-up)

Posted by bronick on January 19, 2011
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WOD: “Nate”

As many rounds as possible in 20 minutes of:

  • 2 Muscle Ups
  • 4 Hand Stand Push Ups
  • 8 KB swings @ 2 pood

RESULTS:

10 rounds + 4 HSPU & 8 KB Swings

Subs:

  • MU = Mix of MU, MU attempts, and jumping MU
  • HSPU = HSPU off a tall box
  • KB Swings @ 1.5 pood

So tonight I got my 2nd, 3rd, … 8th muscle-up! I hadn’t tried one since I got my first, so I was extremely happy. During the goals seminar last weekend, I thought about putting “getting my 2nd muscle-up” as a seven day goal. But I think now want to do something more like “get three consecutive muscle-ups without letting go of the rings” as month long goal.

I did 2 muscle-ups before the workout in the warm-up, and then about 6 during the workout. Most of the time I’d get the first one, but not second. After a two rounds of attempts without getting any, I moved to the jumping sub. I practiced some HSPUs during the warm-up, but still can’t really get them consistently  or at fast rate, so I stuck with the sub off the box the entire time. For the KB Swings, I did try 2 pood for 1 round and still have issue… between not being able to control it and feeling it slowly slip out of my hands, I went back to the 1.5 pood.

2011-01-04 WOD – Front Squats and Maura’s AMRAP

Posted by bronick on January 3, 2011
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WOD:

65 Reps of Front Squats @ 135#’s
These should be fast and intense, break the sets up like we do for speed back squats.

Maura’s One year Anniversary workout at the gym:

As many rounds as possible in 15 minutes of:

  • 10 KB Swings @ 1.5 pood
  • 8 Wall Ball Shots
  • 4 Pull Up’s
  • 2 Power Clean @ 225 or whatever is “heavy” for you.

RESULTS:

53 reps @ 135#
5 round @ 165#

Why is it always speed squats when I start back at the gym… I don’t think these ones where quite as bad the back squats the last time, and unfortunately I ran out of time so only completed 53 of 65 reps.

As for the metcon… ugh. I’m really out of it and really sucked at it. First off I tried to go to heavy on the cleans @ 185# and had to drop to 165# after two failed attempts. Worked fine before the workout, but after the pull ups I just couldn’t get it. And once by back started to bother me I think I let it get to more than it should…. you know how it works, once you start thinking about something, it just becomes more and more apparent. This is one of those mental things I haven’t been able to work past, I give up and give into excuses to easily :-(

That being said…. I was still pretty well spent after the workout.

I really need to find some motivation again…

2010-12-13 WOD – Ranbir’s Birthday Workout

Posted by bronick on December 13, 2010
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Back to the gym after a week off and it was not pretty…

WOD:
To begin:

Perform slow and controlled back squats at a moderate weight that you can control. Hold positions and feel what is working. Perform sets of 5-7, these should be challenging

Then:

Ranbir’s Birthday Workout

With a 1 pood KB perform 4 rounds of:

  • 10 one handed swings w/ right hand
  • 5 clean and presses w/ right hand
  • 10 snatches right hand
  • 5 overhead lunges
  • 5 rows right hand
  • Repeat with left hand

1 round is when you’ve done both hands.

RESULTS:

10, 9, 9, 6, 5 @ 185#

14:12 for 2 rounds of 4 rounds

So I didn’t finish this one. For not having been to the gym in a week, not sure what I did but my back was not a happy camper right from the start. Doing some KB swing for the warm was rough and the good morning stretches where also bad. It took me longer to do 2 rounds than most people took to do 4 rounds… and rather than tweak my back more I stopped after the 2nd round.

2010-12-01 WOD – Deadlifts, Ground-2-Overhead, and KB Swings

Posted by bronick on December 1, 2010
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WOD:

Lift Heavy Objects from the floor to a standing position….aka…Deadlift in sets of 3 for 5-7 work sets

4 Rounds of:

  • Max Ground to Overhead in 1 minute
  • Rest 30 seconds
  • Max KB Swings in 1 minute
  • Rest 30 seconds

RESULTS:

Deadlifts – 365# x3

Metcon – Started around 15 and ended around 8 @ 95# (Snatch) and 1.5 pood (KB)

The 365# for 3 reps on the deadlift is awesome because my max 1 rep was 375# back in June.  As for the metcon, not so hot… I realize I really need to work on controlling the way back down for the snatch. I had no problem getting it up there, but after a few reps I would have to let go of the bar and reset my grip. For the KB swings, its my grip… I dropped it a quite a few times :-/ I also need to work on the controlled down-swing for these, as that is what is stopping me from jumping up to the 2 pood. I can’t control it on the way down, get off balance, and end up tweaking my back.

2010-11-13 Team WOD

Posted by bronick on November 13, 2010
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WOD:

Intro Class Team WOD. Team of 3… AMRAP (can’t remember how long):

  • KB Swings x 300ish
  • Push-ups x 190ish
  • Run

Ass-kicker for gym members…Teams of 3:

  • Burpees
  • Sprints
  • Rest

RESULTS:

So for the main WOD, our team got 300-ish KB swings and 190-ish push-ups. I have to stop trying to use the 2 pood KB. I only got about 3 swings before I dropped back to 1.5 pood. I just can’t control it on the way down, it always pulls me forward. Between that and the deadlifts the other day, my back was pretty much done and I started really having issue the last round I could hardly deadlift the KB and walked most of the run.

Since this was an intro class, for us gym members he had us do a little ass-kicker of burpees and sprints to finish off.

WOD – KB and Pull ups

Posted by bronick on October 20, 2010
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WOD:
5 Rounds:

  • 10 2 pood KB Swings
  • 10 Pull Ups

RESULTS:
7:14 @ 1.5 pood
Ass Kicker: 2000m team row = 250m x2 per person

So there weren’t enough 2 pood kbs, so I happily used the 1.5 pood instead which turned out to be a good weight for the workout for me. Every time I try 2 poods, I get a few swing and then I’m done.

The workout it self was a quick little burner, but what did me in was the rowing sprints afterwards…. I was wrecked after these and sat around for almost 1/2 hour recovering. But our team did finish first. I was the last one to row, so of course it was all out… I think I was around or under 1:30 (500m pace) for most of it.

WOD – Heavy Cleans + 4 round metcon

Posted by bronick on September 21, 2010
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WOD:
Heavy power cleans 2,2,2,2,2

4 rounds for time of:

  • 25 box jumps
  • 20 kb swings 2pd
  • 10 toes to bar

RESULTS:
135-155-165-185-205(f)-205
16:46 @ 1.5 pood

I cleaned 205# once before, just the other week while doing clean & jerks (failed on the jerk part)… so I’m happy that I was able to get it again, even if I did fail once. As for the metcon… I hate KB swings… ugh. Even though I had already scaled down from 2pood to 1.5pood, I was soooooooo tempted to pickup the 1pood after round 2. But I stuck with it and glad I did even if I was the last one to finish.

WOD – Situps and KB Swings

Posted by bronick on September 8, 2010
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WOD:
Tabata Sit Up’s (rest at a 1/2 sit up of course)

4 rounds of:

  • Perform 30 1.5pood KB swings in 1 minute
  • Rest 1 minute

Penalties….if you don’t get all of your KB’s done in 1 minute you must perform double the amount that you missed in burpees during your “rest” minute. If you do not complete your KB’s and can not get your Burpees completed by the time your next minute hits….you have to run a mile (at the end).

RESULTS:
9-9-9-9-8-8-8-10

24, 11, -, 15
400m run

I think the all the playa dust finally caught up with me, as I had a hell of a time breathing which really really sucked. That’s why I took basically an entire round off. Needless to say, I was the one that didn’t finish the KB and burpees so I had to run. However, Billy gave the class an option to have 3 folks run with me to cover the mile so we each only needed to do 400m… so the ENTIRE class came with me. I love the CrossFit community!