And now for something completely different!

Saturday's workout shall be known as "WTF" on the insistence of Justin, one of the victims of the workout.

• 1 hour of alternating kettlebell swings with a 16kg bell

With an estimated pace of 700 swings/20 minutes with a total estimated swings of 2100 and 73,500 pounds moved, but I think it is a low estimate.

Holiday catch up...

The weekly group class was held on Tuesday night due to the Christmas schedule. I came up with a special workout for the holiday festivities.

• 1 minute alternating kettlebell swings

1 minute rest

• 2 minutes kettlebell military press, switching hands when needed

1 minute rest

• 3 minutes 2 hand-bottoms up-kettlebell squat

1 minute rest

• 4 minutes kettlebell snatch, switching hands when needed

1 minute rest

• 5 minutes TGU switching hands when needed

1 minute rest

• 6 minutes 1 hand kettlebell swing, switching hands every minute

1 minute rest

• 7 minutes rack kettlebell 30 seconds/military press 30 seconds, switching hands every minute

1 minute rest

• 8 minutes kettlebell jerk, switching hands when needed

1 minute rest

• 9 minutes kettlebell clean, switching hands when needed

The Saturday Grind

Aaaah! I love timed sets!

20 minute set

• Alternating kettlebell swings/1 minute
• Kettlebell cleans switching hands when needed/1 minute

5 minute rest

20 minute set

• Kettlebell snatch switching hands at 30 seconds/1minute
• Kettlebell military press switching hands at 30 seconds/1 minute

5 minute rest

10 minute set

• Kettlebell jerk switching hands when needed

Thursday evening workout

Thursday was not a high energy day by any means. I was still recovering from lack of sleep due to the Trans Siberian Orchestra show the prior night.

10 sets of:

• 20/2 hand kettlebell swings-40kg
• 1 minute or so rest
• 10 jerks right hand-40kg
• 1 minute or so rest
• 10 jerks left hand-40kg
• 1 minute or so rest

35,200 total pounds moved during the workout.

Catching up...

Tuesday's workout was a gem.

• 20 minutes LCCJ with a 32kg kettlebell/97 total reps/ first time with this weight

5 to 7 minute rest

• 20 minutes alternating swings with a 12kg kettlebell/745 total reps

26,160 total pounds was moved in 40 minutes of work.

The infamous "Sissy Test"

Why do some people thrive on putting their bodies through such pain and agony? I don't know but I'm one of those masochistic people. Most normal folks will stop and take a breather and even sit down if they feel faint or nauseous during a workout. Not me, my brain tells me good job and to push a little harder. Fortunately I have found a select few to join me in my torturous training endeavors. Whoever created the "Sissy Test" is one sick son of a bitch and my personal hero!

The Sissy Test

• 25/2 handed kettlebell swings-1 burpee
• 24/2 handed kettlebell swings-2 burpees
• 23/2 handed kettlebell swings-3 burpees

Continue the ladder until you reach

• 1/2 handed kettlebell swing-25 burpees

At 6ft. tall and 218lbs., I used a 32kg kettlebell. I finished in 51 minutes 44 seconds. That was 34 seconds longer than my last "Sissy Test" this past summer.

Music by Tiesto(Techno/Dance)

WOD

Warm up with some light kettlebell swings and snatching.

• 10 minute set of kettlebell snatching, switching hands every 10 reps with 16kg

Progressing straight into:

• 10 minute set of kettlebell long cycle clean and jerk, switching hands every 10 reps with 16kg

Totals

• Snatch 220 reps
• LCCJ 147
• Combined total 367 reps

3 minute rest

• 20 minute set of kettlebell alternating swings, switching hands every rep with 12kg, nice relaxed pace until the last 2 minutes then sprint to the end

Total swings 760

Total amount of weight moved in 40 minutes of work 32, 605 pounds!

Inspirational music by Demon Hunter, Fear Factory, Hatebreed, Testament, Shinedown, The Agony Scene.

Wednesday night group workout at MASC

I was stoked when I came up with this grueling, self hating, muscle grinding routine! As the day grew longer I realized that I would not have the energy to participate in the festivities with my loyal Wednesday night victims. It was fun watching them enjoy the pain!
Enjoy!

PEDRO

10/3minute rounds with 1 minute rest

1. Single kettlebell alternating swings
2. Medicine ball slams
3. Single kettlebell snatch L&R
4. 24 inch box hops
5. Single kettlebell cleans L&R
6. Deck squats
7. Single kettlebell jerks L&R
8. TGU
9. Medicine ball wall ball
10. Battling ropes

A good time was had by all!

Music provided by Vision Quest Soundtrack, yes the 80's wrestling movie with Matthew Modine, not my choice by any means.

Post migraine workout

Today is the first day since Sunday that my brain feels kind of normal. On Sunday I had all the symptoms of a true migraine such as visual disturbance, hyper sensitivity to light, brain fog and the protruding vein on my temple, but no pain. The pain hit me Monday and luckily only lasted one full day. Today is my usual day off from work. It's a beautiful day in comparison to the last few.

Today's workout:

• 10 am 4 mile run in the graveyard. I like the graveyard. The dead don't bother me. The route is a 1/2 mile oval with a large portion being a long uphill stretch. It took me 30 minutes to finish.

• 4 pm workout at the Martial Arts and Sports Complex.
• Medicine ball warm up: 50 standing twists-25 diagonal chops L&R-10 overhead to floor circles L&R-25 reverse diagonal chops L&R

• 12 minute timed kettlebell snatch set, 5 reps per minute, switching hands every 2 minutes

3 minute rest

• 12 minute timed kettlebell jerk set, 5 reps per minute, switching hands every 2 minutes

3 minute rest

• 12 timed kettlebell clean set switching hands at 6 minutes

Cool down and stretch

Music provided by Bob FM, not very motivational.

Welcome fellow fitness fanatics to my new blog spot!

Today's visit to the gym was earlier than usual for me. I hit it at noon for my dose of punishment for the day. Justin, a friend of mine, joined me for the festivities. This is what I threw together.

• Warmed up with a few minutes of light alternating kettlebell swings

3 sets of 3 minute rounds with 1 minute rest in between for a total of 9 rounds

• 3 minutes of ball slams/12lbs medball
• 3 minutes of fast jump roping
• 3 minutes of double long cycle clean and jerk/2-16kg kettlebells

3 more rounds of 3 minutes with 1 minute rest in between

• 3 minutes of fast kettlebell snatches/one hand switch/12kg
• 3 minutes of alternating kettlebell swings/16kg
• 3 minutes of double kettlebell cleans/2-16kg kettlebells

A total of 12-3 minute rounds

Workout music was provided by Dragonforce. Cool down music was provided by Buckethead.