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- KB intermediate - Jeff
- Starter - 10, 8, 6, 4, 2 2H SW 16kg, BW SQ to toes, frog jump
- Dbl work: 2x12kg - 5 SQ, 1/1 TGU, 5 CL, 5 HP, 1/1 TGU, 5 PPress, plank x :30, 1/1 TGU
- Dbl complex 2x12kg - 1, 2, 3, 2, 1 SQ, CL, HP, SN, FSQ
- Swing/Snatch ladders - 5->1 SQ, 1->5 SN L then R
- 3 position abs to finish
- AM - run/walk, neighborhood route, trying "pose method" cues for the first time. Felt good and seemed to be working as written. 4.09 mi., 1:01:02, 14:30/mi.
- PM - bsmt w/upper body focus. 60 sec. static holds w/2x20kg -> hard.
- Leg focus using weird movements - DL from deficit and then some sumo DLs, followed by Zerchers. All fun.
- Bench PR--bad idea not having a spotter. Pin pulls per DL dynamite -> fun.
- KB advanced - Kevin
- KB press ladders 14kg - 1, 2, 3, 4, 5 L/R x 2
- KB 1H SW 14kg on the minute - 6+6, 7+7, ..., 10+10. HR 155-160 at end.
- Walk with Pia and Haley to get a video. 3.26 mi., 1:01:10, 18:45/mi.
- A little bit of everything. 1:50 of actual exercise, with rest breaks between sections.
- Day off - Bellevue Art Museum and Heidi session, but no exercise.
- KB Intermediate - Jeff
- warmup 4 rounds: 10, 15, 20, 25 SW 16kg, jump rope :30, :45, :60, :75
- 2 rounds: TGU w/3 presses & 5 rack lunges 12kg; 20 slider climbers, 10 pushbacks between TGUs
- Doubles work 3 rounds (all 2 x 12kg) : 10, 8, 6 SW, 7, 5, 5 CL, then FSQ; 5, 5, 5 FSQ then PPress
- Swing/snatch ladder 12kg: 5 SW 1 SN, 4 SW 2 SN, ... 1 SW 5 SN, L then R.
- Not sure what happened; did not write any workout down.
- Sets across w/increasing weight. 5850 lbs. total.
- AM - KB advanced - Kevin. An "all hard stuff" day. TGUs w/presses 12kg, BU FSQT 14kg, stacked press 10+8kg (one rep each side w/12+10kg before workout started), offset swings w/16 & 12kg. Four rounds was plenty.
- PM - walk w/Pia over to Video Isle to get a vid. 3.30 mi., 1:00:02, 18:13/mi. 16.84 miles for the week.
- AM - run/walk on track at greenlake before wew. 1.99 mi., 29:23, 14:46/mi.
- PM - 20 min. on trainer; intended to do a workout afterward, but it didn't happen.
- Possibly some small amount of activity, but did not write it down.
- KB/BB workout in basement. Ran out of time on snatches. Zerchers were fun.
- Early PM - walk to/from UW clinic w/Pia. 2.92 mi., 52:07, 17:49/mi.
- PM - KB intermediate - Andrea
- Warmup - 3 x (DL 24kg x 10, TGU 14kg 1+1, 2H SW 20kg x 10)
- Cossack squats x 3+3, swings between - 4 rounds?
- Sumo DL 2 x 24kg 5, 7, 9; TGU 14kg 1+1, then TGU to hand 5 + 5 between sumo sets
- RKC deep 6 (SW, CL, SN, FSQ, TGU down/up, SW/SW). 5 rounds, 1 x 12kg, 4 x 14kg
- Ropes and crawling to finish
- AM - run/walk in/around woodland park. 3.51 mi., 48:40, 13:52/mi.
- Early PM - BB DL. 5400 lbs. moved.
- PM - walk w/Pia to/from UW clinic. 2.51 mi., 46:07, 18:22/mi.
- AM walk - to/from WEW. 3.62 mi., 1:00:50, 16:47/mi., 278 ft of gain.
- PM KB/BB - bench and back. Renegade rows with 20s -> hard.
- Walk - to coffee, then Kettlebility, then home. Forgot to turn the Garmin off during class, so had to back it out, but pretty close to 1.98 mi., 33:22, ~16:45/mi.
- KB advanced class - Andrea
- Warmup - TGU 1+1 10kg, 3 x press at each "up" position; 2 x (20 DARC SW 12kg, 10 DL 36kg?)
- Shoulder stand practice to "roll to touch"
- Main workout: Dbl SW 2 x 10kg x 10; 3/3 roll to touch; 5/5 SN, CL, FSQ 12kg; 3/3 roll to touch; Dbl FSQ x 12kg x 10
- Zercher squats (!!) 3 x 3 @ 75
- Ropes - 5 rounds of :15 work, :30 rest, last round was :30, hard.
- Afternoon - 2nd walk w/Pia to get 10 mi. in for week. Over to Woodland Park and back home via Greenlake. 2.51 mi., 46:07, 18:22/mi., 197 ft gain.
- AM: walk with Pia and Haley up to Walgreens - 2.26 mi., 18:08/mi. (lots of stops for dog sniffs).
- PM: primal movement seminar @Kettlebility 6-8pm. Great class, more work that first appears.
- Long day at work, no exercise
- "Work everything" workout in basement. First group on 2-minute cycles, then swings on the minute, TGUs/mtn. climbers w/rest as needed. Total of about 70 min. DL total poundage 2700 lbs.
- AM - walk w/Pia - 2.05 mi., 33:48, 16:32/mi.
- PM - kb intermediate - Jeff
- Warmup - 3 x (TGU 12kg 1+1, 20 DARC SW 14kg)
- King 5 workout #1 - 5 x (5 SW, 5(1,1,1,1) halo, 5 GSQ, 5 SW) 14kg
- King 5 workout #2 - 2, 3, 4, 5 1H SW, CL, SN, FSQ, swing switching between lifts
- 3 position abs, mtn climbers, plank to finish
- Two barbell/kettlebell workouts, one in morning, one in afternoon. DL total poundage 4800 lbs. "KK pulls" are loading pin pulls @ 50 lbs. Holds and pulls were for 5 sets, not 4.
- Short walk with Pia in the neighborhood. 1.68 mi., 31:16, 18:35/mi.
- Advanced class - Kevin. Lots of prep, then the stacking workout below w/2x14kg. Missed a couple of press reps and had to bell down for the very last set of cleans.
- First barbell deadlift workout in a while. 4710 lbs total.
- 135 x 2 x 3
- 145 x 2 x 3
- 155 x 2 x 3
- 165 x 2 x 2
- 175 x 2 x 2
- 185 x 2 x 2
- Morning - run walk, neighborhood route. 4.2 mi., 55:10, 13:09/mi. HRM shows 296 calories, probably wrong.
- KB intermediate - Jeff
- Warmup 16kg - 10, 15, 20 2H SW; 5, 7, 9 GSQ, 5, 7, 9 burpee (not all burpees completed)
- Pressing - 14kg 3/3 x 3, 16kg 2/2 x 2, 20kg 1/1 x 5
- 10+10 14kg - snatch, high pull, high swing
- Other exercises - press to get down/get up 12kg 1+1 x 2
- Family workout, upper body focus, w/Pia. In honor of Michele Obama's great arms and in keeping with the Crossfit "WOD name" concept, we are calling this workout "Michele".
- Walk run along highway->42nd->Fremont->Woodland->Green Lake. Ended at Revs for coffee. Nice easy pace on a sunny but cold day. 5.85 mi., 1:19:10, 13:32/mi., 351 ft. gain, 585 calories. Kept HR in 120-130 range with zero suffering.
