Kettlebell blues:)

Kettelbell blues!!!!

I thought I would get back to my KB training since I hadn't touched mine since the Underground strength cert I went to a few weeks back. This is a complex I picked up and put myself through last week

this was done using my gymboss timer. It was 15 sec. of work/ 15 sec. or rest between movements and then on the walks I walked for 30 sec. in different positions. I took 30 sec. between rounds. 5 rounds!!!!!!!!! Enjoy:):)


KB clean R hand/L hand
KB press R / L
KB squat
KB upright row R/L
KB rows R/L
kb snacth R/L

KB walks...different position per round

The 300 workout!!!!!!!!

The 300 workout!!!!!!!!

If you've seen the movie "300" before you know how ripped every single member of that cast was star or not:) The 300 workout was the workout that the cast of the movie did for 4 or 5 months preparing for the big screne. This is a very challenging workout, but it is a great way to see where you are conditioning wise and strength wise. I use it most time to prepare for photo shoots and things of that nature because your going to burn calories like crazy doing these workouts and your body fat will melt off before you know it. Ok enough talk and down to the training.

300:

21 pull-ups
50 deadlifts (135lbs.)
50 jump squats ( 24' box)
50 push-ups
50 floor wipers (135lbs. bar)
50 per arm Clean and press ( 35lbs. KB or DB)
21 pull-ups!!!!!!!

This is all done from start to finish for time. I read the best person on the cast did this in 18 mins. Today I blasted through it in 15:10!!!!!!!!!!!! I'm very pumped about this because i've done it a few times before and my best time was like 18-20 plus min. Man am I proud about the training i've been doing week in and week out.

High reps day

After pounding away at crossfit workouts 3 times a week for the last workout of my week I normally hit a high rep low weight kind of workout and I try to hit the body parts that I may have over looked over the week. that and the high reps pumps lots of blood to my sore muscles and makes me feel so much better when I leave out. This was my friday workout:

Smith machine Incline press: I did two sets. On both sets I had a partner spot me. I would do 5 reps with regular hand position, then pop the bar up and catch it with slightly wider hands and then that until I was all the way out wide. Then I would reverse the process. This would end up being 25 reps or so:):) Boy what a way to hit the from different angles.

Super-set that with cable rows two sets of 30!!!

Next was E-z bar curl drop set. 2 sets
super-set with machine lateral raises for shoulders.

I did Lunges around the entire gym which I don't know how many lunges it took but I did two rounds of those along with light dumbbell stiff-leg deadlifts

I ended with cable reverse flys and bear crawls. As you can see this was like a free for all type workout. sometimes you have to go into the gym/playground and just listen to what your body needs. Go get'em!!!!!!!

Leg curl your way into that dress

Swiss ball leg curl

Target Muscles: hamstringsSynergist Muscles: gastrocnemius, erector spinae

Set Up: Lie supine on the ground with your knees bent and your heels on the top of an exercise ball. Lift your hips up as high as you can (A).
Action:

Roll the ball away from you until your legs are straight but your knees are not locked. Hold for a second (B) and then roll the ball back towards you by bending your knees. Repeat.

this move is great for your hamstrings as well as it takes alot of core strenght to even get into the position so your working a ton of muscles at one time.

tighter thighs with this move

Stiff-leg deadlifts

Target Muscles: hamstringsSynergist Muscles: gluteus maximus, adductor magnus


Set Up: Stand with your feet closer than hip width apart holding a barbell with an overhand grip

(A).
Action: Without rounding your back, lower the weight towards the ground by hinging forward at the hips. Hold at the bottom to get a little stretch in your hamstrings (B) then squeeze your glutes and stand up. Repeat. Keep a slight bend in your knees throughout the movement.


You probaly rarely ever see a lady do this move at the local gym but this should really be a female favorite if they want to get into those dream pair of jeans again:) Very good for lower back health as well if you sit at a desk all day for work. start doing this move and your legs well love you for it

My newest workout....JASON!!!!

Yes another one of my crossfit installments:) I want to say that with this workout I knew since last thursday that Iwould be doing this workout and I had it written down on my computer table. I would pass by it multiple times a day and shake in my boots just thinking of how it would feel midway through, most of all thinking of how my body would feel the next morning:):) Here goes nothing

Jason:

100 squats

5 muscle-ups

75 squats

10 muscles-ups

50 squats

15 muscles ups

25 squats

20 muscles ups All done for time.

I finished in 16 mins!!!!!!!!! boy was I wiped out after this one. finishing that last round of muscle-ups was killing me and that's my favorite movement:):) The squats actually went easier then I thought they would. Well ask me that like two days from now:) Give it a go and bring your lunch cause your going to need it!!!

Feel like a Animal!!!

Train like a animal....Feel like a animal!

Today workout I thought I would go back to doing crossfit workouts so I want to do those workouts for the next 3 to 4 months and see where my results go. I had been doing Zach's "real Men" workouts for the past 3 months with a ton of success so Change is always welcomed to keep me from getting bored:) Here goes today workout, try it if you dare.

"Lynne" Yes another beautiful lady from crossfit:):)

5 rounds max reps:
Body weight bench press ( for me that was about 192lbs.)
Pull-ups (I mix my grip on every round)

This took me about 30 mins or so to complete. I was proud of my results. I averaged about 23 reps on that bench press and I come in around 20 plus on the pull-ups....they were harder then normal after gripping that barbell so hard the bench press right before. I left the gym feeling strong as ever and like nothing could stop me. Give it a shot and post your numbers


Stay strong!!!!!!