Thursday, January 22, 2009

A mix and match

Both of us had busy days then it was home for a couple of different workouts.

I stuck with Kettlebells:
Double-KB clean and push press, 7 reps
Double-KB bent-over row, 8 reps
One-arm windmill, 5 reps (each side)
Double-KB front squat, 5 reps
Hand-to-hand KB swing, 12 reps (each side)

Rest 30 seconds between exercises and 90 seconds between rounds. Do a total of three rounds.
I used 2 x 1 pood (16kg)

Donna and Trish banged out a great CrossFit workout - Complete as many rounds as possible 20 minutes of:

55 pound Thruster, 5 reps

55 pound Hang Powercleans, 7 reps
55 pound Sumo Deadlift High-pull, 10 reps

Donna: 6 rounds
Trish: 6 rounds + Thrusters and Hang Powercleans.


Donna's Botev weightlifting shoes arrived today so both she and Trish tried them out. A must have if you are going to take this stuff seriously. So I guess I had better get my act together and order some.

I finally found a use for the SwissBall.

5 comments:

bears said...

oh man, that workout hurt like HELL!! Thank you Matt for coaching me through it. Thank you Donna for letting me try out those shoes!!! I really think they helped. Now, I really want a pair.
You guys spoil me :)

Jen's Gym and Potomac Crossfit said...

Donna,
Hot shoes! Whoot!
Matt, you look good rolling around with a pink ball under you!

Donna said...

Thanks, I love my new shoes! I had to warm up with a few snatches just to get a feel for them.

Matt said...

No more Pink Swiss Balls, I ordered my lifting shoes this morning :-)

Matt said...

OK so I did that same Thruster/HPC/SDLHP workout tonight. That is one nasty beast.