EODChick 
"I'M PREGNANT!!! Now the goal is to stay in great shape as to not become a big lump of crap after this pregnancy is over!!! Get stronger; stay healthy; compete in figure someday; be the best RKC (Kettlebell) Instructor I can be...
For more Kettlebe"
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28 Oct 09
JM
25 Snatch R/L
12kgDoubles-2*12kg...
Swing to clean to press to squat to renegade row to push up*10
Single KB 12kg...
Swing to clean to press to squat to lunge R/L*5
SS
3x5 Straight Leg DL (2) 12kg
3x4 FS (2) 12kg
25 Snatch R/L 12kg
26 Oct 09
JM
25 Snatch R/L 12kg
5x5 MP (2) 12kg
5x5 One Leg DL (2) 12kg
5x5 Upright Row R/L 12kg
5x5 FS (2) 12kg
Swing to clean to press to squat to renegade row to push up*5
25 Snatch R/L 12kg
9 Jul 09
Doubles-2*12kg...
Swing to clean to press to squat to renegade row to push up, repeat, repeat, repeat
8 Jul 09
5x5 Latter-Clean and Press 12kg
6 Min Swings and Snatches
7 Jul 09
JM
Weighted JM:
10 Slingshot R/L 16kg
4 Halo R/L 16kg
5 Bootstrapper 16kg
4x2 MP R/L 16kg
4x5 Suitcase DL 2*16kg
4x4 Row R/L 12kg
4x3 FS R/L 16kg
Swing variation 16kg, 2 rounds:
10 Swing
10 One hand swing R
10 One hand swing L
10 Side Step Swing
10 Swing
21 Apr 09
Weighted JM:
4 Halo R/L 12kg
5 Figure 8 R/L 12kg
10 Slingshot R/L 16kg
5 Good Morning 16kg
3 Circle Sit Ups R/L 12kg
2x4 Bootstrapper 16kg
2x3 MP R/L 16kg
2x5 Uneven Suit case DL 20kg/16kg
2x7 Hardstyle Push Up
2x5 Front squat R/L 16kg
2x10 Lunge 16kg
2x20 Swings 1-Uneven 12kg/16kg, 1-16kg
3 Circle Sit Ups R/L 12kg
14 Apr 09
16kg kettlebell for everything except the 4th set of exercises, I used a 12kg:
20 swings left
20 swings right
40 alternating swings
2 min rest
4 rounds SS
10 swings left
10 swings right
2 min rest
60 alternating swings
2 min rest
swing, clean, press*10 right/left
2 min rest
20 alternating swings
2 min rest
Swing, Snatch*10 right/left
24 Mar 095x3 FS R/L 24kg5x3 Uneven suitcase DL R/L 20/24kg5x1 MP R/L 20kg5x3 Pull Ups5x10 Snatch R/L 4rds w/ 16kg 1rd w/ 20kg21 Mar 09KBs on the beach w/ RKC II Glen Cruz. Had another PR today! Snatched the 24kg!!!A bad ass/kick your ass circuit. Too much stuff for me to remember. I just know I left there happy20 Mar 095x3 FS R/L 24kg5x5 One leg Straight Leg DL R/L 20kg5x1 MP R/L 20kg5x3 Pull Ups10 Min TGU 16kgHaven't been keeping track of my WOs!17 Mar 095x3 MP Latter5x3 Pull Ups4 Rounds Swings SS:10 R hand10 L Hand20 Alternating20 Swings16 Mar 094x4 MP 16kg4x4 FS R/L 16kg4x3 Pull Up4x40 Swings(40 regular, 40 Alternating, 20 Swing-Snatch, 40 Snatch) 16kg10 Mar 09Weighted Joint Mobility 16kg5 halo R/L10 slingshot R/L10 figure 8 R/L10 good morning3x5 Windmill R/L 16kg3x5 Suitcase DL Double 16kg3x5 MP R/L 16kg3x5 FS R/L 16kg3x20 One arm swing R/L 16kg9 Mar 09Been sick for quite some time now. Don't know what's wrong...5 Mile Hill run of death. 2.5 miles uphill, 2.5 back down. Not so good on a shin splint prone person...me!For some reason I'm having a hard time remembering to update this! Ugh. So frustrating6 Mar 09Was DEATHLY ill this morning/today. Didn't do anything close to a work out. Gotta make up for it tomorrow.5 Mar 0910 min Turkish Get Ups (TGUs) 16kg switching after ea rep5 min swings 16kgGood cardio smoker today25 Feb 09-Current updateSo I've been pretty horrible about putting my WOs up along w/ being inconsistent w/ my PT schedule. So even though I've been behind on my updates, I've set 2 PRs in the last two days.Number 1: Pressing the 20kg Kettlebell with both my right and left arm. 24 Feb was the first time I had ever done a straight military press with the 20 w/ my left arm.Not only did I press it, but I did it a couple times. Made me all giddy inside. :)Number 2: Double 16kg military press today, 25 Feb.Next stop...Pressin the 24kg25 Nov 083x4 Bootstrapper 16kg3x3 MP 16kg3x5 Suit case DL 20kg*23x7 Hardstyle Push Up3x5 Front squat 1-16kg, 2-20kg3x10 Lunge R/L 16kg3x20 Swings 20kg24 Nov 08First day at shop PT today...Calisthenics first including some body weight squats, pull ups, push ups, crunches, etc.2.5 mile run23 Nov 08Went hiking today...great WO! 2.5 hrs w/ the dogs was awesome, they definitely made my pace a quick one.20 Nov 0820 Min Run about 8 min mile pace15 Min walk about 3.5 mph18 Nov 083x3 MP 16kg3x5 One leg DL R/L 16kg3x4 Row R/L 16kg3x5 Lunge R/L 16kg3x20 Swings3x5 Pullups17 Nov 08So, I've been doing little things here and there, but I never logged it so...30 Min Run about 8 Min mile pace15 Min walk about 3.5 mph23 Oct 08Enter the Kettlebell (ETK) work out today. Light day5x2 MP Latter 16kg8 Min Snatch (60% effort) 16kg4x4 MP 16kg4x5 Uneven Suitcase DL R/L 16/20kg4x7 Pull Ups4x3 FS R/L 16kg21 Oct 08Only did half my ETK WO...Enter the Kettlebell (ETK) work out today. Heavy day5x4 Latter MP 16kgSupposed to do 9 min Swings (100% effort) 16kg will add it to my WO tomorrow19 Oct 0815 min Manmaker (Swings/Jog)18 Oct 08Enter the Kettlebell (ETK) work out today. Medium day5x3 Latter MP 16kgPull Ups between each set as follows: 10, 7, 8, 8, 87 Min Swings (80% effort) 16kg17 Oct 0827 Min Interval Run35 Min Hill Interval Bike16 Oct 08Enter the Kettlebell (ETK) work out today. Light day5x2 MP Latter 16kg5x7 Pull Ups10 Min Snatch (60% effort) 16kg13 Oct 0820 Min Interval Run21 Min Hill Interval Bike12 Oct 08Enter the Kettlebell (ETK) work out today. Heavy day5x4 Latter MP 16kg3 min Swings (100% effort) 16kg3x10 Pull Ups11 Oct 0810 min Turkish Get-Ups (TGUs) 16kg [Switch after each rep]8x20 sec on 10 sec off Tabata Swings 16kg10 Oct 08Enter the Kettlebell (ETK) work out today. Medium day5x3 Latter MP 16kg5x6 Pull Ups4 Min Swings (80% effort) 16kg9 Oct 08100 BW Squats100 Sit Ups100 Push Ups1x8 Pull Ups8 Oct 08Been sick for a couple days...jacked w/ my training.Enter the Kettlebell (ETK) work out today. Light day5x2 MP Latter 16kg5x5 Pull Ups8 Min Snatch (60% effort) 16kg5 Oct 0830 min Interval Run4 Oct 085x6 Pull Ups1x10 Pull Ups3x5 MP 16kg3x4 Over Head Squat 16kg3x10 Snatch R/L 16kg3x5 One Leg Dead Lift R/L 20kg3x4 Bent Over Row R/L 16kg1x30,40,50 Swing1x7 Pull UpsDidn't do much yesterday to warrant documentation, but I did do 5x5 Pull Ups1 Oct 082x7 Pull Ups3x5 Uneven Suitcase DL 20kg/16kg3x4 MP 16kg3x3 Double FS 2*16kg3x8 Pull Ups3x42 Swings3x100 Swings29 Sep 0830 min Interval Run28 Sep 081x10 Pull Up10x5 Double FS 2*12kg10x5 Double MP 2*12kg3x3 Renegade Row 16kg5x1,2,3 Pull Up LattersA little sore from yesterday's WO, today was a recovery day.27 Sep 08Haven't really actually done what I call PT these last few days. i've been doing pull ups throught the days, but nothing worth logging.4x5 Straight Leg DL 2*16kg4x4 Clean and Press 16kg4x3 Front Squat R/L 16kg4x8 Pull Ups4x1 min Swings2x 11 Snatch R/L, 6 Snatch R/L30 Min Interval Run22 Sep 08GOAL #2 REACHED!!! 10 pull ups. Now I'm gonna shoot for 12 by the time I leave here. New goal set...WO for today2x10 Pull Ups1x5 Pull UpsOmelet 16kg:10 Swings R10 Swings L10 Cleans R10 Cleans L10 Snatch R10 Snatch L1x1 Snatch 20kg (just to make sure I could do it)3x10 Swing, Catch, Squat 16kg3x4 Clean and Press R/L 16kg3x5 One Leg DL R/L 16kg1x30 Swing 16kg1x40 Swing 16kg1x50 Swing 16kg19 Sep 08I PRESSED THE 20kg!!! Met one of my goals for this deployment!!! next one is 10 pull ups...that's right around the corner.1x9 Pull Ups1x8 Pull Ups1x5 Pull Ups2x1 Push Press R/L 20kg2x4 MP 16kg3x15 Push Up4x5 Double FS 2*16kg5x20 Swings (3-16kg, 1-20kg, 1-2*16kg)6x3 No hands Get Up Sit Up R/L 12kg1x3 Push Press R/L 20kg1x1 MP R 20kg18 Sep 083x8 Pull Ups20 Min Interval Run17 Sep 08Lotsa missions...not so much PT1x9 Pull Ups1x7 Pull Ups1x6 8lb Weighted Pull Ups14 Sep 081x7 Pull Up20 Burpees20 Swings 16kg20 Snatch R/L20 Sumo DL 16kg30 Squats 16kg40 Swings50 Jump Rope60 sec Plank60 sec Plank R side60 sec Plank L side60 sec Plank4 min: 20 on 10 off Sit Ups20 Reverse Lunge R/L50 Swings13 Sep 086x7 Pull Up5x1 Push Press 20kg12 Sep 082x6 Pull Up3x5 Clean & Press 16kg3x5 Front Squat (FS) R/L 16kg3x10 Snatch R/L 16kg3x5 Deadlift (DL) 2*16kg3x1 min Swing (39, 40, 39) 16kg9 Sep 083x3 MP 16kg8 Sep 08Not much, but at least it was something...Omelet:10 Swings R10 Swings L10 Cleans R10 Cleans L10 Snatch R10 Snatch LChaining:5 Rounds R/LSnatchCleanPressWindmillOver Head (OH) SquatOH Lunge7 Sep 081 Min Cleans R 16kg1 Min Cleans L 16kg1 Min Rest1 Min MP R (10) 16kg1 Min MP L (7) 16kg1 Min Rest1 Min Snatch R (18) 16kg1 Min Snatch L (18) 16kg1 Min Rest1 Min Snatch R (16) 16kg1 Min Snatch L (16) 16kg1 Min Rest2 Min Swings R 16kg1 Min Rest2 Min Swings L 16kg1 Min Rest2 Min Swings (67) 16kg6 Sep 08Tired and lazy3x3 Military Press (MP) 16kg5 Sep 08Had an early mission today and didn't sleep for **** last night. Needless to say, I ended up coming back and slept till 1530. I woke up, drank a couple bottles of water and decided to do the ass kicker workout that I attemptedon the 1st. Success!!!One handed swings (12kg kettlebell)20 swings left20 swings right40 alternating swings2 min rest4 rounds SS one handed swings (12kg kettlebell)10 swings left10 swings right2 min rest60 alternating swings (12kg kettlebell)2 min restSwing, clean, press*10 right/left (6-R/L w/ the 16kg, 4-R/L w/ the 12kg) The 16 got too heavy, had to switch to the 12.2 min rest20 alternating swings (16kg kettlebell)2 min restSwing, Snatch*10 right/left (4-R/L w/ the 16kg, 6-R/L w/ the 12kg) 16 was rippin on my blister, had to switch to the 12.20 alternating swings (12kg kettlebell)I felt good afterwards but I was STARVING. Felt a little weak till I got to chow, then I ate myself stupid. :)3 Sep 08Today I did an interval running program for 20 minutes on the treadmill. Came back to the CHU and did a mild Kettlebell workout. 3x3 Military Press w/ the 16kg, 1x3 Push Press w/ the 20kg and then 1x10 Snatches R/L. I ripped the blister open on my hand that I developed the other day w/ my mass quantities of swings, so I quit. I was going to do a 5x10 Snatch Superset. Not a great WO, but it was something. My goal is to be able to do a regular Military Press w/ the 20kg kettlebell by the time I leave Iraq. I can press a 40lb no problem...just gotta get that 4 extra pounds! Push Presses w/ the 20kg and Pause Presses (pause half way through the press for 3 seconds on the way up and on the way back down) w/ the 16kg are going to get me to that goal faster.1 Sep 08I started the day w/ the intentions of doing 5x5 pullups throught the day. I got two rounds done but it was late in the day and I was worried I wasn't going to get the other three in. I finally got to meet up and WO w/ one of the guys here who also does kettlebells at around 1900 and it was an asskicker. I told him it was gonna be a doozie and holy crap! I hadn't done mass quantities of kettlbells swings in a while...hmm...yeah. the WO was as follows w/ a 16kg kettlebell:One handed swings20 swings left20 swings right40 alternating swings2 min rest4 rounds SS one handed swings10 swings left10 swings right2 min rest60 alternating swings2 min restAT THIS POINT I DEVELOPED A HORRIBLE BLISTER ON MY LEFT PALM...BUT I CONTINUED...swing, clean, press*10 right/left2 min restI quit after 4 reps (2 right/left) i didn't want to destroy my hands so bad i put myself out too long. The rest of my workout should have looked like this:20 alternating swings2 min restSwing, Snatch*10 right/left20 alternating swingsHopefully my blister doesn't hinder my swings/snatches for too long.Since I cut my WO short, I decided to do a 3x3 latter with pullups. I did 1, then 2, then 3, then I started over...hence the "latter" part. I didn't TECHNICALLY get the 5x5 in, but I figured I did 6 for my last three so that would be ok. :)31 Aug 08Well, I was gonna start doing 5x4 pullups throught the day. My goal is to be able to do 10 in a row before I leave the FOB in November. My first set was 4, 2nd-5, 3rd-6, 4th and 5th-5.30 Aug 085x5 One leg deadlift (DL) (2) 16kg kettlebells4x4 Front Squat (FS) (2) 16kg3x3 Military Press (MP) 16kg2x20 Swings 16kg1x10 Snatch R/L 16kg1 Push press 20kg r/l |
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