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I have moved!
www.missionkettlebell.com
Monday, March 29
Wednesday, January 13
WOD 1-13-10
Tabata Protocol
:20 Work
:10 Rest
4 Exercises
8 Sets Each
:60 Second rest between
1- Heavy Kettlebell Swings
2- Stationary Bike Sprints
3- Kettlebell Push Ups
4- Slam Ball
The Push up portion was brutal, the last couple of sets were just planks, and even those were hard. Just shows that if you avoid push ups you never get good at them!
The Slam Ball finisher is the best. Haven't found anything that matches the intensity of this exercise yet!
Maybe ropes are next on the horizon...
:20 Work
:10 Rest
4 Exercises
8 Sets Each
:60 Second rest between
1- Heavy Kettlebell Swings
2- Stationary Bike Sprints
3- Kettlebell Push Ups
4- Slam Ball
The Push up portion was brutal, the last couple of sets were just planks, and even those were hard. Just shows that if you avoid push ups you never get good at them!
The Slam Ball finisher is the best. Haven't found anything that matches the intensity of this exercise yet!
Maybe ropes are next on the horizon...
Monday, January 11
Leg PT
Full session of Knee PT
10:00 Stationary Bike
Straight Leg Lifts
Theraband leg work
Step Ups
Theraband Squats
Single leg reverse lunges
In Line skating
10:00 Stationary Bike
Straight Leg Lifts
Theraband leg work
Step Ups
Theraband Squats
Single leg reverse lunges
In Line skating
Saturday, January 9
Friday, January 8
100's
Another theme workout. I need a purpose to stay on track.
Warm Up
10:00 Stationary Bike
100 Swings
100 Snatches
100 24" Box step ups
100 Slams
Cool down ab stuff
Time 45:43
500 Calories
19% Fat Calories
125 Average Heart Rate
167 Max Heart Rate
15:02 Fat Burn
30:41 Fitness
Warm Up
10:00 Stationary Bike
100 Swings
100 Snatches
100 24" Box step ups
100 Slams
Cool down ab stuff
Time 45:43
500 Calories
19% Fat Calories
125 Average Heart Rate
167 Max Heart Rate
15:02 Fat Burn
30:41 Fitness
Tuesday, January 5
Just begin already...
Had trouble starting this one. Just didn't have much motivation.
Until I started!
10:00 Stationary Bike
-Clean & Press Ladders
2 sets
-Row Ladders
2 Sets
-Kettlebell Push Up Ladders
2 Sets
-Lunges 15 Reps
2 Sets
-Step Ups 15 Reps
2 Sets
-Right Leg 1/2 pistols
100 Slam Balls
Until I started!
10:00 Stationary Bike
-Clean & Press Ladders
2 sets
-Row Ladders
2 Sets
-Kettlebell Push Up Ladders
2 Sets
-Lunges 15 Reps
2 Sets
-Step Ups 15 Reps
2 Sets
-Right Leg 1/2 pistols
100 Slam Balls
Sunday, January 3
One down...
I set a few goals for 2010 a couple days ago. I've already completed one of them. I wanted to set some that I knew I could accomplish.
One Down!
40 Sets of MaxVo2
80 Total (40R, 40L)
Snatches 16 Kg
7 Reps per
47 Minutes counting warm up and cool down
565 Calories burned
16% fat
Max Heart Rate 150
Average 127
One Down!
40 Sets of MaxVo2
80 Total (40R, 40L)
Snatches 16 Kg
7 Reps per
47 Minutes counting warm up and cool down
565 Calories burned
16% fat
Max Heart Rate 150
Average 127
Friday, January 1
2010 Fitness Goals
Here they are, I'll mark them off when complete.
40 Sets of the MaxVo2 -
80 Sets of the MaxVo2 -
RKC Snatch Test -
A successful Pond Hockey Experience -
You know, I don't really set goals. I had to think hard just to get these!
Basically, I want to feel better everyday...and get better at what I do to feel better.
40 Sets of the MaxVo2 -
80 Sets of the MaxVo2 -
RKC Snatch Test -
A successful Pond Hockey Experience -
You know, I don't really set goals. I had to think hard just to get these!
Basically, I want to feel better everyday...and get better at what I do to feel better.
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