Swinging it old school

After being forced to watch my kettlebell demonstration last Thursday for what she said was the third time, Ellen went home and made herself her own kettlebell, using a real live kettle and some weights. She's been swinging it ever since, and if she keeps it up is getting a real KB from Santa. Check it out!

Sam Monday

DL 225x5, 275x3, 325x3, 365x3, 392.5x3(2), 396.5x2(1)

      Just couldn't lock out that last one - spindly grip :(

TGU 62# KB 2 each side

Pause Chinups 2x5

BUP 35#KB 2x5 each side

Melanie: Monday

35#KB swings x 25
They've added a 35# KB to the collection at Health Plus. Still get odd looks when I'm swinging it.

Squats
45 x 5 x 2; 85 x 3; 90 x 3; 95 x 3; 100 x 3; 95 x 3; 105 x 2
The second set of 95 was a mistake - I forgot to put the weights on for 105 after taking the 2.5s off for 100! I got pinned at the bottom of the third rep on 105. PR.

Bench
45 x 5 x 2; 70 x 3; 75 x 3, 80 x 3
Needed spotter's help to get #3 on 80

Chins
4 displacing 68% bodyweight, 5 x 3 x 2 displacing 78% bodyweight

50 full sit ups

Chris Sunday/Monday

First of all, I'm sad to hear that Karen cannot make the First Annual Sore Corps Highland Games. On the bright side, note the word "annual." That means there will be another chance next year, not to mention the opportunity to join us in the next group event, whatever that may be.

Sunday - a few of the Sore Corps worked on throwing technique for the shot, Braemer stone, weight throw, and the hammer. A few of us ran 100m and then did farmer's walk to finish up.
In the PM, I did the Crossfit pull up WOD. After making it only to the end of the 11 min. mark (61 pull ups total), I realized there is a strategy for this type of WOD. Cullen was paying attention and while I was showering, managed to go 14 minutes. Hope he's sore as hell...

Today, I did "Michael" - Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

For the run, I subbed 4 minute on the elliptical trainer, as fast as I could go for 4 minutes.
The back ext./sit up part went a lot faster than the last time I did this WOD. Total time 22 minutes.

Karen Monday

Death by pull-ups:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

My modification was that I just did one, two or three pulls ups. So the 4th minute I did one pull up, the 5th I did two, the 6th three, the 7th one, the 8th two, etc.

This lasted for 21 minutes. (Although in the last five minutes, my third pull-up was imaginary.)

And alas, I won't be able to attend the highland games. I really really want to.

Melanie: Saturday

Set out to run three miles - Ran about a mile and a half, walked for a while and then ran about 3/4 of a mile home.

Sam Saturday

Bench
225x2, 255x2, 275x2, 300x2, 320x1, 335x1

Close-grip speed bench with a pause
2x10x185

Squat
225x5, 250x5, 275x5, 300x1, 325x1
Starting to feel normal again

Pullups 2x5