Friday, June 15, 2007
Last KMA session before half ironman
Steph: our guest workout partner today
Did a great session with Kyle with the Bruce along and this week Steph came and joined us. good group who works hard but has fun with it.
I must say Steph really did a great job. by scaling most of the weights she did everything we did and then when we did group pushups she started doing real push ups and I was impressed! It helps to have freinds next to you to keep you accountable. I have seen kettle bells mentioned a lot in Crossfit and we had used them some but i asked Kyle to work in kettle bells for a bunch of workouts and show us their versatility as well as proper form so we worked on that today
so here was the workout ( did I mention I rode an hour inj the morning before this?)
We did three stations and rotated every 2 minutes
bicycle high cadence
bosu ball squats with kettlebell overhead
back to bike
bosu ball with two kettle bells doing mini jumps
Burpees with 20lb dynamax ball
Bosu ball quick feet
treadmill at 4 incline fast
Kettleball one arm pushups while balancing on large ball
kettle ball swings while standing on bosu ball
kettle ball 1 arm lift standing on bosu ball
pushups using kettele bells for stands and then a row after each pushup
pushup as a group, we all three got shoulder to shoulder and got in the pushup position and i started by doing 5 pushups, then held the pushup position while Steph did 5 then Bruce did 5 then back to me. we did 4 rounds and waiting in that pushup position was hard.
1 min rounds:
bosu with med ball side to side
big ball rollups ( dont ask, it looked bad,......no coordination)
then 50 each side up and 25 reverse............................DONE!!!!
Then Bruce and I went for a mountain bike spin after that which always feels good.
So after I got home I did some more work for a few hours on my laptop for work and then: