<p>A “Dreaded” CrossFit workout this evening…</p>
<p>5 rounds of:
-5 Dumbbell Deadlifts
-5 Dumbbell Hang Cleans
-5 Dumbbell Push Presses
-5 Dumbbell Squats</p>
<p>—Increase load each round. Rest as long as needed in between rounds.</p>
<p>I ended up starting with 20 pounders for the first round, the next three rounds I stayed at 25 pounds, and moved to 30 pounders for the last round.</p>
<p>Actually a pretty good workout using relatively light weights…</p>
<p>That does look like a pretty good workout, hops.</p>
<p>I took the day off. My glutes are sore. Good sore, but I’m feelin’ it. Not sure if it was the hang cleans that got me or hill walking/jogging for the first time in six weeks, or both.</p>
<p>toneranger, both MOfWC and I like the Brooks’ Pure line of minimalist shoes. I ran my 6 miles in Pure Cadence shoe (it has more cushioning and support than the other Pure shoes). If you have never done any “minimalist” running, you need to be careful with it. New Balance’s website has some good info in easing into minimalist running.</p>
<p>Has anyone here tried the AMT? Not the tax, the exercise machine. 
Any opinions? Our local Costco had a Precor road show, and I played on the one they had on display.</p>
<p>Kettlebells today…</p>
<p>3x20 KB Swings</p>
<p>Lots of carries in various positions with different weights. Finished off with some KB Walking Lunges. First overhead and then held in a goblet position…</p>
<p>6.25 miles, 8:47 pace. Son wants to go running tonight but I may do weights while he runs.</p>
<p>Crazy diet today. 3 slices of bread, 1 clif bar, 1 luna bar - lots of carbs and I was hungry most of the morning but it fueled my run. For late lunch (4:00 PM), I have 2 eggs, 1 strip of bacon, one Tofurkey Italian Sausage and a serving of soy chorizo.</p>
<p>Carbs for breakfast, protein for late lunch.</p>
<p>Can anyone recommend a good kettlebell DVD? Kettlebell class at my gym was cancelled because the instructor left the area–no replacements yet. I’ve looked for other classes, but there aren’t any nearby, which leaves me on my own. I do so much better when I have to go somewhere or meet someone to exercise; on my own, I just keep working–I work from home. I’m thinking if I had I DVD that might be easier than trying to create a routine on my own.</p>
<p>I don’t have a DVD recommendation, but here’s an 14 minute YouTube on the kettlebell swing by Dan John, who is the best teacher for this stuff I’ve ever seen.</p>
<p>[dan</a> john perfecting the kettlebell swing - YouTube](<a href=“- YouTube”>- YouTube)</p>
<p>I did Idad’s kettleball routine <a href=“http://talk.collegeconfidential.com/13682303-post14398.html[/url]”>http://talk.collegeconfidential.com/13682303-post14398.html</a> plus a 45 minute walk (about 2.5 miles).</p>
<p>Jealous of all of you doing such a great job with your kb and crossfit/weight workouts. Excellent!</p>
<p>I missed my morning workout, due to the poor scheduling abilities of others, which will happen tomorrow, as well 
, and I feared I wouldn’t get anything in today, since I am terrible at making up missed workouts later in the day. Happy to report that I did a 30 minute treadmill workout with sprints and hills, as per my 10k training plan. I will have to see what I am able to do about tomorrow…</p>
<p>Warm-up, then…</p>
<p>Core (1 set)
TRX plank and side plank
TRX Pallof Press to Overhead Press
Ab Wheel rollouts</p>
<p>Power (3 sets)
DB snatch
Med ball overhead slam</p>
<p>Strength superset 1 (3 sets)
ValSlide Reverse lunge
TRX inverted row</p>
<p>Strength superset 2 (3 sets)
Romanian deadlift
TRX feet elevated pushup & pike</p>
<hr>
<p>Fun workout. I love the power set in this workout. I’ve gone down just a bit in weight (30lb) and I’m getting better at the whole hip hinge thing to drive the weight from my knees to up over my head. And, overhead med ball slams are so much fun. I’ve been doing them long enough that I can really put some ooomph into them.</p>
<p>New approach for core, just doing one set of each exercise, but doing three hard exercises. I like it. I hadn’t done ab wheel rollouts for a long time and I’ve made good progress.</p>
<p>First strength set is just hard. ValSlide reverse lunges make my legs ache. I’m doing the TRX/Jungle Gym rows with my feet up on a step, so those are really hard, but a nice change of pace from chin ups and DB rows.</p>
<p>Really fantastic on the second superset. I’ve been doing about five days of hang cleans with an empty 45 pound bar, which is practice for the whole barbell deadlift. So putting the plates on (135 lbs) was good today. I feel like I’m getting it. This is the [push-up</a> variation](<a href=“Karen K. TRX push-up pike combo - YouTube”>Karen K. TRX push-up pike combo - YouTube) I’m doing this week. Six reps is hard for me, but it’s a great exercise – a little upper body push, a little hip hinge, a lotta core.</p>
<p>^ nice
Is this following a New Rules plan or just something you came up with on your own?</p>
<p>It’s following the NROL4A template:</p>
<p>1) a core section</p>
<p>2) a power section</p>
<p>3) two strength supersets consisting of a push, a pull, a hip dominant leg exercise, and a knee/quad dominant leg execise.</p>
<p>But, I plugged my own choice of specific exercises into the template. It’s pretty simple, just plugging them into the template.</p>
<p>AMT- I think it’s good and more like running than the elliptical.</p>
<p>In house moving hell. First night in the new house. Exhausted. If I run tomorrow it will be day 100.</p>
<p>Congratulations, MOWC. I thought today was moving day.</p>
<p>You can borrow some of my miles for tomorrow.</p>
<p>BB…thanks for the tips on the minimalist running shoes. Will check them out. Yes, I know I need to be careful. Will try just walking in them first and do plan to attend the clinic. And if I fail…well, there’s always my bike. :)</p>
<p>Did some of my stretching video and home weights this morning. I have been getting tighter lately. That two week bump up in strength-training around the end of 2011 combined with more running has squeezed out longer stretching sessions and I’ve been feeling it for a few days so it’s time to tilt a little more time to stretching.</p>
<p>I bought a kitchen scale several weeks ago and have been using it to measure and balance my tennis racquets. I’m going to use it to measure food today. In general, I eyeball meat and estimate the ounces. My wife has a skillet full of ginger chicken (chicken + broth of ginger and a few other spices and scallions) and I want to bring in some for after my run. I’ll put a GlassLock container with chicken on the scale and then add to it. In general, I think that I’m fairly accurate with the eyeball approach but we’ll get to find out today.</p>
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<p>Well, maybe you can cry because the research approach is so bad. We’ve discussed this article twice already in this thread. From the article:</p>
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<p>I don’t think that anyone here is using the starvation diet approach. The folks here
are making lifestyle changes in diet, composition and fitness that will work in the
longterm. The short-term approach is for those that like yo-yos.</p>
<p>BC:</p>
<p>Great minds think alike. I’ve been pondering a kitchen scale for a while and Arabrab’s endorsement of her Escali scale made me finally pull the trigger. I’ve been pretty good at getting the weights close from the packages, but you really have to dig to find raw meats. The scale will make it a lot easier both in weighing stuff that’s already cooked and stuff that’s harder to guess (like how many “cups” of broccoli) I eat! Amazon is supposed to deliver my little scale today, so I’ll let ya know how that goes. Due to my wife and I both falling victim to the same Buy 1, Get 1 Free deal on romaine lettuce hearts, I am on the grilled chicken caesar salad diet for a few days!</p>
<p>Yeah, I have done the eyeballing thing on broccoli. We sometimes buy florets, short-stem and long-stem - Broccoli has such few calories that I figured that it didn’t matter. Meats, fish and poultry are the main things that I eyeball because lots of other stuff is measured by volume and I have my little containers that I just fill up there.</p>
<p>The scale that I got was from The Sharper Image and it was $30 at the local store. I’m pretty sure that you can get accurate scales from about $10 on Amazon. I just wanted something quickly. Basically illegal drugs have made cheap, accurate, kitchen scales widely available.</p>
<p>I got the scale for tennis because 1) quality control on tennis racquets is generally horrible. I can tell the difference that a gram or two makes in particular places on a racquet. The tolerances on racquets is +/- 0.4 oz - you can easily buy a pair of racquets that play quite differently.</p>
<p>I bought a pair of matched pro stocks and a third which I’ve matched and balanced to the other two and having a scale accurate to the gram is a huge help. It will also help if and when I sell my racquets as most buyers want to know the weight, balance and swingweight of what they are buying.</p>
<p>If you read the Amazon reviews on kitchen scales (not the ones about drugs) it appears that there are many that credit their kitchen scales for helping in their weight loss. I think that it’s an aspect of portion control which is helpful in weight loss.</p>