<p>OK, so putting together this week’s workout. Looks like I’ll be trying the [Kettlebell</a> clean](<a href=“- YouTube”>- YouTube). This could be ugly…</p>
<p>iDad, will you be trying this with a lighter kettlebell initially?</p>
<p>Nope. I’ve only got one kettlebell. 
That’s why I think it could get ugly.</p>
<p>On the other hand, was (sort of) cleaning two 40lb DBs last week to get up to my shoulders for front squats, so I at least have a prayer. I’ll find out when I try the first one!</p>
<p>Official results are in for the 5K, and I was under a 10:00 pace. Yay! Now I’d like to aim for a number beginning with a 2 instead of a 3. The weather was perfect for this race and the course was flat, so we’ll see how it goes trying to beat that time.</p>
<p>4.15 miles, 1.79 of it outside. We had very mixed weather today. Upper 50s, sunny in the morning, a little breezy, and then clouds in the afternoon and rain. We were supposed to get gusts from 40-50 MPH but I didn’t feel them. I had on pants and double long-sleeve tops which was a bit warm after a mile. It’s fun investigating new trails to run. I suspect that I will be doing more of this but we have some wet or cold weather for a few days so it’s mostly indoors this week. There is supposed to be a day in the 60s with sun - we’ll see if my schedule can accommodate it.</p>
<p>Also, stretching video, upper abs, obliques, military press, barbell lunch, curls, and rows. I found some new stretching videos on YouTube that I’m going to try out this week. I need a bit more variety in other areas that may be tight.</p>
<p>Great job Deborah! Woohoo!</p>
<p>Congrats Deborah! I bet that time will keep improving!</p>
<p>Back from the gym. The recumbent bikes were all taken so I walked, slowly, on the dreadmill. Set it for 3.0 mph, incline level 3, and walked for 70 minutes. The knee is a bit stiff so I am icing for the next 20 minutes. Will see what happens!</p>
<p>It is currently 30 degrees here so no outside walks for me! I still have at least a foot of snow in my yard. :(</p>
<p>Good for you on the pace, Deborah! </p>
<p>It’s starting to warm up here–almost 80 by the time I got out this morning, in the sun. I did the run walk for 3.5 miles–average HR of 131, and I ran fast enough at the end, still searching for a max, to get to the HR really elevated, briefly. H and I walked tonight for 2 more enjoyable, social miles. </p>
<p>My HR monitor (Polar) did a sneaky thing today. Based on the HR data it collects at the beginning of each workout, it determined, evidently, that I am fitter than I think, and changed my the target HR in each of the three zones. My intermediate (aerobic) zone is now significantly higher, from 136 to 148, and my zone 3 up to 160. Of course, I can ignore what it tells me and continue as planned with my goal of keeping things around 132, but I will have to forgo the little reward message I get at the end of each week if I meet its training goals. Also, my walking will not register on these goals, since my HR doesn’t get high enough to make it into the easy zone 1. So silly and annoying to worry about this part of the watch, but still…!</p>
<p>PlantMom, it sounds like you have an electronic drill sergeant! :eek: The tiger mom of heart rate monitors? Heart monitor speak for You got an A, good, now I want to see an A+?</p>
<p>Jam packed day, but managed to practice some get ups (in my home gym ;)) this morning. Thought I was going to do them with my 16kg kb. Um, no! Ended up using a much lighter dumb bell.</p>
<p>Have been asked to be part of a trial class teaching this:</p>
<p><a href=“- YouTube”>- YouTube;
<p>What do you all think? Super gimmicky or possibly good cross training?</p>
<p>I have no idea, but what do <em>you</em> think of it, CJane? It seems like it could be a lot of fun teaching a class.</p>
<p>Sorry, Deborah. I should have clarified. No one has any interest in ME <em>teaching</em> the class! They want me to take part in taking the class as sort of one of the guinea pig students.</p>
<p>Looks like it would be a piece of cake for you, CJane, and you <em>should</em> be one of the people teaching the class.</p>
<p>Deborah:</p>
<p>Congratuations on the fast 5K.</p>
<p>CJane:</p>
<p>I think the ViPR looks like fun. Kind of a hyrid. Lots of barbell, kettlebell, core lift/chop type stuff.</p>
<hr>
<p>Well, I made it through my workout. </p>
<p>Warm up
Quadruped thoracic rotation
Quadruped hip extension
ValSlide Hip Flexion
Bottom position pushup hold
Band assisted leg lowering
Walking Lunge/Lateral Lunge
Squat to Stand</p>
<p>Ladder 2 step walk forward and back
Ladder Icky Shuffle forward
Ladder Ali Shuffle
Ladder One leg hop</p>
<p>Core (2 sets)
Cable chop (both sides)
ValSlide alligator walk
Stabilty ball dead bugs</p>
<p>Power (2 sets)
Kettlebell swing
Kettlebell clean</p>
<p>Strength (3 sets)
Single leg squats
3pt DB row (cable) 50 lb</p>
<p>Kettlebell SLDL
TRX pushup/pike</p>
<hr>
<p>The core stuff was killer. Doing alligator walks and stabilty ball dead bug back to back is pretty aggressive. Glad to note that both are a bit easier than they used to be, which is a sign of progress.</p>
<p>The kettlebell clean (attempts) were indeed ugly. I got it up there the first time and just about broke my arm off as I missed the “catch” pulling my arm out to the side (think losing in arm wrestling!). From then on, I used the free hand as insurance to help catch the weight. That’s OK. I’ll just keep working at it. I don’t have any problem getting the weight up there.</p>
<p>The shocker was how hard the single leg deadlifts with the kettlebell are. This was a big enough jump in weight and range of motion compared to what I’ve been doing that it felt like a real deadlift. I’m guessing my glutes are going to be sore.</p>
<p>These workouts are taking a long time. Right at 1.5 hours. I’m going to keep at it for a while, but I may have to scale them back a little.</p>
<p>Deborah- that’s really a good time!<br>
Jane- go for it!
iDad- I watched that video on the clean. There’s something like it in my kettle bell video and I haven’t really gotten the form down yet.
I’m staying away from the kettle bell this week (did some with it yesterday) since I have the two races and want all my strength/energy for this weekend.</p>
<p>Well Bunsen inspired me. Did a 5 miler @7:05 avg, pace. Always forget that running is just as much a mental exercise as a physical one.</p>
<p>Walked 3 miles today and then did a short Valslide workout. Working with trainer tomorrow.</p>
<p>CJ: class looks challenging. I’d give it a try. I use the 16 Kg kettle bell. It was hard when I started, now I prefer the heavier KB. My lightest KB is 15 lbs.</p>
<p>Idad: TRX pike is very hard for me. I can do it, but find it very difficult.</p>
<p>MOWC: How is WC? Has he figured out the reason for the high HR?</p>
<p>Great week on the bike. 6 rides, 202 miles with 7,684 ft of climbing. So loving the warmer weather.</p>
<p>First day of the Show&Go program…</p>
<p>A1) Front Squats 4 sets of 3 reps each @ 115, 125, 135, 145
A2) Scapular Wall Slides 3x8
B) Speed Deadlifts 5 sets of 2 reps each @ 115#
C1) DB Reverse Lunges from Deficit 3 sets of 8 reps on each side with 15# DBs
C2) Feet-elevated Push ups
D1) Pallof Press Iso Holds 3 sets of 3 reps each holding 10" each rep with 40#
D2) Seated Cable Row with Pronated grip 3 sets of 10 reps each @ 70#</p>
<p>Bromfield- WC seems to be approaching normal. Never did figure it out and I wish they had referred him to a cardiologist. His sleep is still not always good. He is training hard, but only has a few weeks left until his big triathlon in St. Croix. If he qualifies for Kona (either there or at the next race or so) he has to declare and pay on the spot. He asked me if we would go support him if he gets to go. Hell yeah!! Thanks for asking.</p>