REST DAY

Over the past few months I have been thinking about what I would like to achieve in 2010. I don't really like to say things like 'I'm going to do this for the year' I prefer to set a goal, achieve it then either reevaluate it or set a new goal. Having said that there are a few things I specifically want to focus on for the time being.

My main exercise related goal is to run the Boston half marathon in October. Its safe to say that as of now I have never run more than 8kms at any one time so this will be very challenging for me. I want to complete it in less than 1 hr 50 min, simply because that was my wife's time and I have to beat her! haha :-). I plan start following the WOD's from crossfitendurance.com around the beginning of the summer to prepare me for it but until then I will just do the odd run + row when they pop up in my WODs.

My crossfit specific goal if you like is to complete Fran in under 5mins. Considering my current time is  6:52 I think that this is more than achievable. Simply by improving my kipping technique I should be able to take a minute off the time easily. I'm not sure how many times I am going to test myself but I would like to think maybe every 2 months but we'll see.

My third goal will also help me with my fran time which is to be able to do 20 kipping pullups in succession. I can currently do 10 before I lose my swing so this will just be a matter or practice.

2009 was a very good year for me. I had a lot of big changes in my life and I am expecting a lot more to come in 2010!
I'm looking forward to tomorrow to begin the year with a bang.

Clean + Jerk

Another day of testing today. I almost have all my max lifts done, just have 3 or 4 more to do.


warmup 
skipping - 5mins
mobility drills - high kness, butt kickers, arm circles,

skill
butterfly kips + regular kips
My shoulder still hurts at the moment so I wasn't able to spend as much time as I wanted doing these but my technique is def getting better.

WOD
Clean + Jerk 10 x 1
95, 105, 125, 135, 155, 175, 180, 190, 200
I was pretty happy with my lifts, I reckon I could have gone a little heavier but my form on 200 was probably just acceptable.

nice day of rest tomorrow, time to reflect on my year and plan ahead for 2010.
I'm really looking forward to it.

M

Its been a long time since I hit the rower so I decided to follow the .com WOD today which was row 5km.

warmup 
shuttle runs, up + down the gym and some mobility drills

strength 
5 pistols each leg
5 weighted pullups-35lbs
5 ring dips
3 rounds.

I went though these rounds quite slow just focussing on form etc. My balance in my right leg is a lot worse than my left so I need to work on it a bit.
Pullups were good, 3 rounds of 5 was perfect.
Dips were by far the hardest, Im still very new to rings and dips are another one of my weaknesses (add it to the list)

WOD
row 5 km
Time = 19:51

I managed to get through this holding averaging a pace between 25 and 30 strokes per minute. I said to myself before hand that this is what I was aiming for so Im pretty happy about it. Sub 20 was also what I was aiming for so I held the tempo right where I needed it the whole way and sprinted the last 100.

The rower was humbling as always.

Playing with one arm snatch

I was playing around a bit today before my workout and did filmed the lifts below. Considering I did no warm up and only did one practice lift with the bar (45lbs). I reckon I could have made 115lbs and maybe even heavier if I was warm and built into it properly but again it was only for fun.

Squat

delighted to be back in the gym and I'm pumped about starting some new programming within the next few weeks.

warmup-
skipping - 5 mins
mobility drills - 5 mins
handstand practice - 5 mins

Skill-
I did a little butterfly pull up technique but I have a sore shoulder at the moment so it was very limiting.

workout
Backsquat 10 x 1
135, 185, 205, 215, 225, 245, 265, 275, 285

I would have liked to have cracked 300 but it wasn't going to happen today. 285 was very tough for me but I think that I can break 300 in the next few attempts.

Turgish get-ups 55lbs
5 right
5 left

cooldown
stretch

Very good workout.

REST DAY

A nice day off today and Im back into it hard again tomorrow. For all of next week Im going to be doing some strength testing to find my max for all of the lifts I have not done yet. Starting on friday I will be incorporating strength cycles into my daily WODs so in order to accurately do this I need my max lifts. Im really looking forward to it. 2010 is going to bring a lot of good things for me and I can't wait.

Push + Swing

We went for a hike this morning in the woods and I'm kicking myself that I didn't bring my camera! It was so awesome being in the woods with the snow and everything. nothing I can do though!

The last of my basement workouts today.

warmup
light jog w high knees + butt kickers

workout
5 pistols
20 push ups
30 KB swings 35lbs (15 each side)

5 rounds for time

11:56

Good workout. I tried to do the pistols with 35lbs to begin with but just managed to complete the first round with it so did the next few rounds BW.

Run Time!!!!

ohhhhhh yeahhhhhhh, xmas day run with my beautiful wife in the maine countryside.
we just did a short loop around the block, I think it's like 2.4 miles. We did sprints between telephone poles, not too sure how far it is between em but we did somewhere between 10 + 12 I think.

HAPPY HOLIDAYS

Quickie b4 Breakie

It was tough even thinking about working out this morning but I knew I wouldn't do it if I left it to later so I did it!

10 squats
10 push ups
10 sit ups
10 rounds
Time = 7:25

Pretty easy workout all in all, not the best time but I can't really expect more first thing in the morning but the main thing is that I managed to fit in a workout.

REST DAY

Im up in Maine for the weekend festivities. Im going to try to get a couple of workouts done in the basement at some stage or I may venture out into the snow.
Happy holidays

Snatch time

Seeing as Im going to my wife's parents for xmas I decided to get in another strength workout b4 I resort to the basement bodyweight workouts!

Warm up: 5 mins skipping.
PVC pipe drills + shoulder mobility

Workout
Snatch 1+1+1+1+1+1+1+1+1+1

95, 115, 120, 130, 130, 135, 135, 140, 145, 150, ---155
I think my previous PR was 135 but that was months ago so after the 150 I felt pretty good so tried 150 & got it then missed an attempt at 165. I might be able to get 160 next time. We'll see.

155lbs

FRAN

Good ole franny!
One of my goals for 2010 is to get a sub 5 min time on this workout so I thought i'd give it a shot to know where I'm at.

Warm up: basic mobility, went over technique for thrusters with PVC + did a few kips.

Fran
21-15-9
Thrusters (95lbs)
pullups

Time 6:52

As always this workout was a killer! My previous time was 7:36 so I'm happy I beat it but feel like I could have done better. During the second round of pullups I felt a twinge in my shoulder and it slowed me down a lot for the last round. I had to resort to doing 1+1+1 for the last few pullups so that slowed me down but the main thing is that I beat my previous score so all good!

Strength

warm up: skipping 5 mins + 3 rounds of
6 kips
12 pushups
15 squats.

workout:
Deadlift 10 x 1
135, 155, 175, 205, 225, 245, 265, 285, 305, 315. Attempted 325 but couldn't lift it.

I initially thought that I had started too light but it worked out to be perfect. I thought I could have done 325 but it wasn't there.
I haven't done deads for a long time but at least I have numbers to work with now.

REST DAY

A well received day of nothing!!!!!!!!!!!!

unbroken

As a warmup today I did about 5 mins working on double unders again. A skill I have yet to master but Im working on it!
I also did a nice easy run through 3 rounds of :
3 kips
5 push ups
10 squats

The workout today was called unbroken because once you begin each set you are not allowed stop until all reps are completed
HSPU (hand-stand-push-ups) - once you kick up you must stay up
Squat Cleans - touch and go reps, you cannot do 2 and rest etc.
Pullups- cannot let go of the bar
KB swings - no double pumps, all swings completed in succession

7 rounds for time:
4 HSPU - red elastic band assisting
5 Squat Cleans - 95lbs
6 Pullups - kipping
7 KB swings - 55lbs
Time: 12:13

This was an awesome workout! I really enjoyed it, The HSPU's could have been harder but 4 is my max against a wall at present so I had to scale them. The Cleans weight was good, I could have gone a little heavier but I thought it best to use a weight I would be able to complete all the reps in succession but it was still difficult, def the hardest exercise in the workout. Kips were good, I got through each set with no break & the same with the swings.

I took a few people through this workout last night so it was good to get an idea of how they felt! 7 rounds is a lot!

Skill work

I was extremely sore today from the last 3 days so I treated today as an active rest day to work on my technique for a few things I've been lacking in. Working on your weaknesses is something everyone hates cause it usually involved stuff we suck at but it has to be done!

500m row warm up, nice n chilled, just focussing on stoke.
5 mins working on double unders
5 mins working on my handstands
3 sets of 7 kips
Turkish get ups with barbell, I managed to do it with the bar + 20lbs on each side = 85lbs, its not really heavy, just difficult to balance.
light stretch

Im gonna attack tomorrow!

Strength in Motion

I didn't go out to the gym today so decided to do a session at home. I was really sore but I felt good after the warm up so it was all good.

Dynamic flow drill warm up;

2 rounds

10 swings each side

5 clean + press each side

5 squats - KB racked each side

5 snatch each side

Workout;

45lb KB used for all exercises

All of the exercises are preformed for 30 seconds with 30 seconds rest between each except for the first 2 which have 60 second rest.

Round 1

one arm press sec each arm  : L-12,  R-12

1/2 snatch each arm : L-8, R-8

double squat  : 14

KB get-up-sit-up  : 7

double KB dead clean : 8

figure of 8 to hold : 8 each side

push up : 24

plank : done

Round 2

one arm push press : L-12, R-12

snatch : L-11, R-10

hand 2 hand sumo deadlift : 24

side bend : L-18, R-16

alternating clean : 8 each side

figure 8 to hold : L-8, R-7

close grip push up: 24

Round 3

long cycle jerk : L-6, R-5

1/2 snatch : L-8, R-9

behind the neck squat : 20

windmill : L-8, R- 7

double KB long cycle clean : 11

staggered push up (explosive) : 16

high plank : done

Work out was pretty hard during the exercise but the rest periods made it very manageable. If I do this again I will decrease the rest periods to 15 seconds.

Cool down: full body stretch routine.

Flexibility + Warmup

I have been doing a bit of research regarding flexibility and warmup recently as they seem to be a very neglected component of training. Seeing as Flexibility is one of the 10 skills we focus on at CrossFit I have decided to write this brief article.
I'm going to first discuss the benefits of flexibility and how important it is as part programming along with how it ties into the warm up. I will then outline the different types of flexibility training available.

Flexibility is defined as "the ability to maximize the range of motion (ROM) at a given joint" or to apply it strictly to training we could say "the ability of a joint to freely move through full normal range of motion"

Being flexible has a wide variety of positive's in relation to sport. By being flexible you are allowing full range of motion through your joints which in turn helps to eliminate awkward & inefficient movement. This can decrease the chance of injury.
Achieving good flexibility is important as it can help improve your ability to preform various movement skills. The ability to move effectively relies on strength and coordination (2 more of the skills we work on). Our goal should be to achieve flexibility intertwined with strength so as to still have joint stability. This will help you to have better control over your movements. Also having both strength and flexibility at any given joint will decrease your chance or injury to that particular area. There are many different factors affecting a persons flexibility such as age, sex, temperature, activity level, the list goes on but regardless of your current level of flexibility you can improve with correct training.

Importance of warm up
The purpose of a warmup is mainly to raise the body's core temperature in order to prepare it for the activity to follow. If your workout is going to be at an intense level then sufficient warm up is a must to help achieve that intensity. We have all been in the situation where we are running late and either rush the warm up or simply skip it. This is a huge mistake and we all make it periodically. These mistakes can lead to injury and poor performance during the workout. When you warmup the amount of blood flowing to your muscles increases which makes them warmer which in turn increases flexibility (see how this is tying together?). A warm muscle will contract more forcefully and relax quicker which results in greater speed & strength.

For the reasons listed if you like to include stretching as a part of your warm up do it at the end of the warmup not the beginning. Stretching before your core temperature has been elevated can actually cause tissue damage to your muscles. The best time to incorporate stretching into your workout is at the end when your core temp should be at its highest and you are sweating. For flexibility training post-workout is best for your stretching, it can also help to return your muscles to their resting length by stimulating blood flow and reducing cramps - as opposed to finishing your last exercise and then sitting down for 10 minutes. This kind of ties in with your cool down helping to restore your body to its pre-workout state.

Types of warmup
Passive - hot showers, massage, heating pads
General - jogging, cycling, jumping jacks, skipping etc
Specific - jogging before a run, warm up set of a particular exercise

Types of flexibility training
Active - you stretch yourself
Passive - a partner or a machine stretches you
ballistic - repeated bouncing - this is really non beneficial and can actually cause more harm than good so its not advisable
PNF - a partner takes you gradually past your normal ROM a set number of times - this is probably one of the most effective ways of increasing your flexibility but you must make sure that your partner knows what they are doing
Dynamic - simulates movements that will occur in daily activities eg. lunge walk

Doing yoga is always another option as that will greatly help you improve your ROM and blood flow to the working muscles.
I really enjoy yoga but rarely end up going as I have numerous other commitments.
Maybe in the new year.

GHD

Todays workout was interesting to say the least. Looking at the board I thought to myself "sub 10 mins easy" but as with a lot of crossfit workouts they look ALOT easier on paper than they actually are.

For a warm up I just worked on my kips a little and played on the parallettes for a while. Im loving them!

GHDSU = Glute Ham Developer Sit Up
OHS = Over Head Squat - done with 45lbs
30 GHDSU
5 OHS
25 GHDSU
10 OHS
20 GHDSU
15 OHS
15 GHDSU
20 OHS
10 GHDSU
25 OHS
5 GHDSU
30 OHS
Time = 15:36


This was a killer! Seeing as I had never done GHDSU's b4 I was shocked at how difficult high reps are at them.
It was a really good workout, at the beginning 30 is a lot to get through then 5 OHS's are nothing but to get back into 25 GHDU's was tough. As each round passes the sit ups get easier as the number drops and vice versa with the squats. Very deceiving workout!

This sucked!

I love arriving at the gym having no idea what I am about to do! I was hoping for some pull ups or something but I was out of luck.

Warm Up;
Practiced double unders and did a few sets of kipping pullups trying to work on my technique.

Workout
Weight  95lbs
2 power cleans + push press
10 ring dips
4 power clean + push press
9 ring dips
6 power clean + push press
8 ring dips
8 power clean + push press
7 ring dips
10 power clean + push press
6 ring dips
12 power clean + push press
5 ring dips
14 power clean + push press
4 ring dips
16 power clean + push press
3 ring dips
18 power clean + push press
2 ring dips
20 power clean + push press
1 ring dip

Time = 22:50 --- I didn't actually look at the clock as soon as I finished as I was just glad to be done with the workout! I did the first 2 rounds with full ring dips but had to use the band for the subsequent rounds.

This one really sucked, I had a lot of strength left it, it more metabolic than anything.

I'm looking forward to seeing what tomorrow will bring!

Sunday sunday

I took another rest day today. I played around on the parallettes a bit but wouldn't really call it a workout.
Im expecting a hard week though so I'm looking forward to it.

Home made parallettes !!!!!

I've been wanting to make a set of these for ages and finally took the initiative ! They are so easy to make its a joke!
All it takes it $32.78 and a couple of hours at most.  

For those interested heres how to do it.
Materials + tools

• 10 feet of 1 1/2" PVC 
• 4 elbows
• 4 T's 
• 8 end caps
• PVC glue & primer
• cloth or rags 
• sand paper
• tape measure
• pencil or marker
• hand saw

                                                                                      

1: get your 10ft pipe and make a mark at 24, 48, 56, 64, 72, 80, 85, 90, 100, 105, 110 & 115.

2: cut the pipe at each marking - (At home depot they actually had a saw + tape measure so I was able to do it right there in the store. )This will give you two 24" four 8" and eight 5" pieces.

3: next you gota stick all the bits together. I had no idea how to use primer or glue or what order so I just youtubed a video and found out. haha. Its really easy.

4: After you stick em all together you just make sure that you put em on square and thats pretty much it.

5: sand down the handles so that they will hold chalk as otherwise your hands could slip.

I'm definitely going to be making more of these for the gym!

Interesting training session

So I get to class this morning & help out coaching and then decide to do my own workout.
The workout was as follows (I think)

1 power clean
1 push jerk
1 behind the neck push jerk

2 front squats

1 push press 

1 OH squat

I think that was the order. The idea was to do 5 rounds of each trying to lift as heavy as possible in each round. At the end you add up all the numbers from your heaviest set.

Then you do overhead KB swings (55lbs) AMAP for 3 mins. You then multiply the number above by your number of KB swings you did and thats your score.
confusing right?

Well just as I finished my workout one of the members noticed smoke in the room. We we trying to find out where it was coming from when the fire alarm went off. Next thing there's 4 fire trucks outside.
I think it came down to an electrical problem in the basement but I'm not sure.

Anyways I was unable to write down all my weight + reps so no score for me!
I know I got 71 KB swings & my lifts all averaged around 185.

Fun day!

REST DAY

zzzzzzzzzzzzzzzzzzzzzz

Crossfit

Back at Newton again tonight.

Warm up
mobility drills.

Workout
Row 400m
7 muscle ups (if you cant do muscle ups do 10 pull ups + 10 ring dips)
5 rounds for time

Result= 18:33

I managed to do the first round with the muscle ups but had to do the pull ups + dips for the others.
Really need to work on the down phase of my kips.
My ring dips were assisted by a stretch band.

Stretching for cool down.

CrossFit Newton

I've just joined the team at Crossfit Newton and will be helping out coaching for the next few weeks and hopefully beginning my own classes in the new year. Today was my first workout at the gym.


mobility warmup; high knees, butt kickers, side to side lunges and some similar drills.

Strength: Find max Thruster.
I gradually built this up and got a max of 185lbs.

Met Con:
10 power snatch 35lbs KB right side
20 walking over head lunges 35lb KB right side
10 power snatch 35lbs KB left side

20 walking over head lunges 35lb KB left side

3 rounds for time

Result = 12:15  - I'm pretty happy with this time but I probably could have gone a little faster. It was a really good workout. Looking forward to tomorrow!

Enter the Kettlebell workbook (WK2D2)

I decided to change the warm up again today again just for variance.

Warm up 
5 squats
5 pull ups
5 push ups
5 sit ups
-5 rounds-

took it nice and easy, rotated my grip on pulls from underhand, overhand, neutral

Workout
get ups with 44lb KB
as many as possible in 5 minutes alternating each side left + right

Result = 9 full rounds, I got the bell to the floor on the last one at 4:59, I beat my previous score from last week by 1 extra (last week - 8 full rounds + 1 on right side)
It was a struggle to get this score though but I will try and match it if not better it on thursday.

Enter the Kettlebell workbook (WK2D1)

back into it again.

Warm up 
partial get up - take 30 secs for 1 rep
single high pull followed by single snatch (right) 30 sec
press (right) 30 sec
squat in rack position (right) 30 sec
one arm swing (right) 30 sec

Transition drill
figure of 8 to a hold 30 sec (finish with bell in left hand)

one arm swing (left) 30 sec
squat in rack position (left) 30 sec
press (left) 30 sec
single high pull followed by single snatch (left) 30 sec
reverse get up - take 30 secs for 1 rep


Workout 
swings x 20 44lb KB
jumping jacks 1 min
swings 20 44lb KB
mountain climbers 1 min
swings 20 44lb KB
pushup to squat thrust 1 min
swings 20 44lb KB
jog 1min

Result=  2 full rounds + 8 swings. Im pretty happy with this bull it actually seemed quite easy! In relation to the first time I did it last monday I was able to smoke the swings!
The thursday workout has 30 swings in it so that'll be interesting.

NEWPORT

Today I decided to do the Art of Strength Newport work out. I'm going to use this workout as a benchmark workout to gauge progression.

Round 1
side 2 side stretch
squat thrust with a snatch 20lb KB (alternating snatch left/right)

30 seconds each exercise, repeat for 3 minutes

1 minute bicycles

Rest 1 min

Round 2
single arm thruster 44lbs
single arm swing 44lbs

30 seconds each exercise then switch sides, repeat for 4 minutes

leg raises - 20 seconds straight up, 30 seconds side to side.

Rest 1 min

Round 3
2 handed swing 44lbs
hot potato 20lbs

30 seconds each exercise, repeat for 4 minutes

twisting crunch 1 min; 10 count, 8 count, 6 count, 4, 2

Rest 1 min


Round 4
punch matrix
plank

30 seconds each exercise, repeat for 3 minutes

leg raise - elbow to knee 1 min - switch sides after 30 seconds

Rest 1 min 

Round 5
side snatch
overhead static lunge

30 seconds each exercise, switch sides,  repeat for 4 minutes

side plank, elbow to floor - 30 seconds each side

Rest 1 min


Round 6
squat + knee 20lb
sots press 20lb

30 seconds each exercise, switch sides + repeat total 2 mins

standing oblique crunch 30 seconds each side

Rest 1 min


Round 7 
hand to hand cleans 44lbs
dragon lunge

30 seconds each exercise, repeat for 2 minutes

Russian twists with KB 20lbs  15 secs normal, 15 bicycles + repeat

Rest 1 min


Round 8
kettlebell push up
dive bomber cobra

30 seconds each exercise, repeat for 3 minutes.

Janda crunch 1 min.

Result= 30 minute workout not including the rest periods.

This was a really good workout, quite challenging even though on some of the exercises I used quite a light bell. You could choose to do this work out in different ways depending on the type of weight you use.
1 - use a light weight and burn yourself out cardio wise
2- use a weight that is comfortable for you and work more on muscular endurance
3- use a heavy weight that is quite challenging for you and do the exercises slowly and focus on strength.

I think this time for me I fell somewhere in between 1 & 2.

quick stretch to cool down.

Beginning of week 2 of Enter the kettlebell tomorrow.

REST DAY

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

Enter the Kettlebell workbook (WK1D4)

Last day of week 1. The program says to take the weekend off but I probably won't ! :-) I may begin week 2 on sunday depending how the weekend goes.

I decided to change the warm up again to keep things varied.

Warm up
50 squats
10 long cycle cleans each side (alternating) 44lb KB
10 swings each side (alternating) 44lb KB

L sit practice: 3 mins cycling 10 secs on 10 sec off


Workout
get up singles alternating left + right - 44lb KB
As many as possible in 5 mins while keeping good form.

Result = This was my first time doing this with the heavier bell and was a lot more challenging but a much better workout at the same time.
I managed to get 7 each side + 1 more on my left.

End of week 1 

Enter the Kettlebell workbook (WK1D3)

I was really not looking forward to this workout today cause Im really sore from yesterday but here goes.

workout is the same as monday.

Im going to substitute the warm up as well as some of active rest periods for different exercises to keep it varied. The focus should be on the swings anyways.

Warm up
20lb KB
right arm swing 30 sec
left arm swing 30 sec
right arm snatch 30 sec
left arm snatch 30 sec
long cycle clean right side 30 sec
long cycle clean left side 30 sec
windmill right side 30sec
windmill left side 30 sec
squats 1 min holding bell by horns.

5 min total.

Result = This was a nice little warmup routine. It got the blood going even though the KB was very light.

:1 min rest:

Workout
44lb KB

swings x20

jumping jacks 1 min

swings x20

mountain climbers 1 min

swings 20x

push ups 1 min

swings 20 x

shadow box 1 min

As many rounds as possible in 12 minutes

Result = 3 seconds faster than monday! haha, I thought the exercises I substituted the active rest periods with would have a major difference today but obviously not. So I got through almost 2 full rounds finishing my last set of swings with 53 seconds left.
There is 1 more workout in the program with 20 swings so I will try to crack 2 rounds on that one.

light stretch to cool down.

FOOD MATTERS

I seem to be posting a lot about nutrition the last few days but I guess its because its so important! As kind of a follow up to the Food Inc, I just watched another movie which really hit home with me. Its called Food Matters. I feel that it is a must see for everyone regardless of the fact that you think you may have a good diet or not. If you dont want to buy the dvd then you can watch it online for $5. Have a look at the trailer below and visit their website (link on the right) to get some great resources on superfoods.

CINDY

Today is a break in the Enter the Kettlebell program but I felt like working out so I did the Crossfit benchmark workout cindy.

The workout is as follows.

5 pull ups -any type you like so long as they are the same throughout the workout.

10 push ups -again any type you like.

15 squats -any type provided that its a bodyweight variation and you go below parallel.

The goal of the workout is to preform as many rounds as possible in 20mins taking as little rest as possible. The workout usually starts off quite easy and each round gets harder and harder.

The time is set + the amount of work done is up to you!

Warm up

5 mins shadow boxing

5 single arm swings -44lb KB

5 long cycle cleans each side

hand to hand swings 5 each side

get up sit ups x10

Workout

5 pullups (underhand strict)

10 push ups (normal)

15 squats (prison squats)

as many rounds as possible in 20 mins

Result = 13 rounds + 5 pullups + 10 push ups. - For the first 6 rounds I averaged 1 min per round and for the subsequent 7 I averaged 2 mins per round.

My record for this workout is 17 rounds which I did back in August. In that workout I had someone pushing me so I couldn't take any rest and I also did kipping pullups. During that one I managed to hold 1 min per round for 12 rounds tapering off towards the end.

As always this was a killer and I hope to beat my score in the not too distant future.

Enter the Kettlebell workbook (WK1D2)

Week 1 Day 2

Todays workout is very short.
Warm up is the same as yesterday and the workout simply consists of 5 minutes of getup singles alternating sides (left/right) for 5 minutes.

Warm up

wall squats 10

halos 10 (20lb KB)

pumps 10

Result= 10, managed to hold it again with relative ease.

Wrokout

get up singles alternating.

Result= 8 on each side. I used a 20lb KB (kettlebell) which is probably a bit light but the only other size bell I have at the moment is 44lbs so its a bit heavy. I might do a little practice in between workouts with the heavier one but for the set workouts Ill stick to the lighter one for the moment.

Again this workout seems very easy but as I said before the prep weeks are designed to work on technique which is paramount.