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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...

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

Sprints

Today's effort -

10:00 Stationary Bike
Sprint intervals

In Line skating 4 miles

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

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

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

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.

WOD 12-30-09

1 Mile Stationary Bike (Run, Rower etc.)
30 Slam Balls
30 Swings
Repeat 5 times

For Time:

Forgot to track my time - it would have been bad. I was a bit lazy to start. This is why I make myself to workouts that have a certain structure or time constraint...ie. MaxVo2, Tabata.

Then once you start a workout, you just keep going till it's over. Not a lot of though other than doing each rep as good as you can.

Just Swings

40 Kg 2 Hand Swings

Lost count...somewhere around 200.

WOD 12-27-09

A simple stationary Bike...

10:00 Bike
Bosu Ball Step Ups
Bosu Ball Lunges

All Legs!
Cal 153
Average Heart Rate 120
Max 133

WOD 12-26-09 Tabata

Another interval style workout
Tabata set - 2 to 1 ratio

Swings - 20 seconds On, 10 seconds Off
8 Sets
1 Min Rest
Slam Ball - 20 Seconds On, 10 Seconds Off
8 Sets
1 Min Rest
Swings - 20 Seconds On, 10 Seconds Off
8 Sets
1 Min Rest
Slam Ball - 20 Seconds On, 10 Seconds Off
8 Sets

Some ab work and cool down

Time: 30:37
318 Calories
125 Average Heart Rate
163 Max
18% Cal Fat
Fat Burn 15:42
Fitness 14:49

WOD 12-25-09 Max Vo2

Getting back into more normal type of workouts. The Knee PT stuff has gone as far as it can go. It's time to get back to regular style workouts with a few extra leg exercises thrown in.

The knee will never be good but I can't let that interfere with my pursuits...

Max Vo2
Working my way to 40 sets

16 Kg Snatches
20 Sets

Also experimenting with a heart rate monitor -
Time 21:33
253 Calories
133 Average Heart Rate
153 Max
Fat Burn 9:36
Fitness 11:59

The deal with kettlebell and interval training is that you burn calories well after your workout is done. So any measure of calories is inacuarte.

Further, calories really don't mean that much to me but I might as well look into what style of workout and exercises give me more bang for my buck.

WOD 12-14-09

Man Makers...

20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
Jump Back – Push Up – Row L – Row R – Jump Forward – Clean/Squat/ThrustPress
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
100 Snatches
Wanted to quit this one every time I started the Manmakers

WOD 12-13-09

Smokin Ladders
Only 16’s though…
- 8 Double 16’s Dead clean & Press
16 Snatches L,R
30 Second Work
6 Different sattions
- 9 Double 16’s Dead Clean & Press
18 Snatches L,R
30 Second Work
6 Different stations
- 10 Double 16’s Clean & Press
20 Snatches L,R
30 Second Work
7 Different stations
I got this from Art of Strength so I didn’t show the stations, but do what you want. I like doing other peoples workouts cause I tend to avoid what I’m bad at.
This is a well rounded workout and I’m only using the 16’s!

WOD 12-12-09

24 Kg swings -
Haven’t used this one much due to knee rehab but it’s time to start!
25 Swings
- Slingshot
- Clean & Press 5/5
25 Swings
- Clean & Press
- Snatches
25 Swings
- Clean & Press
- Snatches
25 Swings
- Halo/Circle Drill
100 Swings

new site - www.missionkettlebell.com

My new site - www.missionkettlebell.com

Adding the Bell

Knee is a little stronger so added some light kettlebell

Normal Knee PT

Added Work -

10 Minute Snatch set -
16 Kg
Alternating arms
15 RPM

This was nice to get back to. Used my entire body to move the bell. Extra emphasis on timing and using my lower half more explosively so I'm not relying on my upper body to muscle it up.

My Normal Day

Knee PT is what I'm all about. I can't really workout until I get my knee gets in better shape.

To get this accomplished here is what I do everyday. well almost, I may take 1 day off a week.

- 10-15 Min Stationary bike
- Leg stretches
- Leg Lifts - many variations
3 sets of 10
- Heel Raises
3 sets of 10
- Single leg stability drills - Juggling a 8 pound medicine ball
3 x 1 min
- Theraband knee extension
3 sets of 10
- Theraband straight leg work. Four directions
3 sets of 10
- Stability Ball Bridges and Curls
3 sets of 10
- Partial Pistols
- Bosu Ball Squats
- Bosu Ball Step Ups and side steps

Total Time: Around 45 Minutes

A little better today.

Leg is getting used to the workload in that it doesn't fatigue near as quick as it used to...

Keep this up and regular kettlebell work is not too far off!

Warm Up
10 Min Stationary Bike

- Leg Stretches
- Leg Lifts - 3 Positions
3x10
- Side Leg Lifts - 2 Positions
3x10
- Bicycles
50 Reps
- Heel Raises
3x10
- Stability Ball Bridges
3x10
- Seated Kettlebell Alt Presses
3x10
- Single Leg Stands on Tramp
3x1 Min
- Ring Rows
3x10
- Farmers Walk
100 Meters