Kettlebells

July 24, 2012

Because I can’t remember:

8KG/18lb Pink

12KG/26lb Light Blue

16KG/35 lb  Yellow

20KG/44lb Purple

24KG/53lb Green

28KG/62lb Orange

32KG/70lb Red

36KG/80lb Grey

40KG/88lb White

44KG/97lb  Silver

48KG/106LB  Gold

 

http://www.roguefitness.com/ader-pro-grade-kettlebells.php

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6.23.12 – BJJ

July 24, 2012

First practice back after knee surgery.  So good to be back on the mats.

Begining of no-gi season.  Who knew?

Techniques:  Arm drag, butterfly sweep, butterfly sweep to x-guard

For all three – on ass, feet butterflied in front, elbows to knees to defend space.  Head forward, facing up – keep weight forward.

Arm drag – Reaching across with opposite arm.  Grab bicep/above elbow.  Key is to rotate shoulders/entire torso into the drag.  Post with outside arm, shoot inside leg in for a hook.  Establish seatbelt, took for backmount from there.

Key point of performance – really rotate the torso, scoot the ass in to get that hook established.

Butterfly sweep.  Establish underhook with one arm, top of head under opponent’s chin – straighten him up.  Control arm on non underhook side.  Roll to that shoulder, push laterally with that leg, lift hooked leg (underhook side) straight up.

Key point of performance:  the entry.  Elbows tight, underhook established, head in right spot before you start messing around.

Butterfly sweep to X-guard – if they tripod/post when you try the butterfly sweep, maintain the hook with the top leg.  Shoot the other leg through the legs, simultaneously hook the free leg with inside arm.  Bring free leg back through to trap far leg at the hip.  Stretch out legs, post up on free arm, dump, roll into knee on belly.

Key point of performance:  The rotation – need to lift up torso to be able to rotate into the x-guard position, hold tight to the leg with the arm – else they’ll just pop out.

Didn’t spar – will hold off on that for a few weeks.  Knee felt pretty good.  Was a little sore/achy after, but was fine this morning.

7.19.12 – Crossfit

July 24, 2012

Lift:
Push Press – 2x 125, 135, 145

Pullups – 5, 4(1), 4(1), 3(2), 3(2)
 
Sweat:
Chipper Thursday
 
2 Sets – 24kg kettlebell, 35 lb dumbells:
10 Dumbbell Front Squats
15 Kettlebell Swings
10 Dumbbell Push Press
15 Kettlebell Swings
10 Dumbbell Cleans
15 Kettlebell Swings

 

Would have been better off with 30s.  Took me forever.

6.17.12 – Crossfit

July 17, 2012

Lift

5×2 front press @155

3×2 deadlift @245

Grip is an issue on the deadlifts.  Even with hook grip hands start slipping.

WOD

Helen

Three rounds of 400m run, 21 kb swings (24kg), 12 pullups

Slow as ass on the runs, and 36 pullups is a lot of pullups.  Was using quite a lot of band by the end.  No idea what my time was – not worth recording.

6.14.2012 – Crossfit

July 14, 2012

Lift:
Cleans –

Supposed to be 3×5.  Instead, good coaching from Josh today.

Key points of performance:

  • Hook grip.
  • Hips swing back – when in doubt, free the hips.
  • Bar hovers fractionally off the legs.  Not on as in deadlift.
  • Bent knees when receiving bar.

Heavy kbell swing – with red kettlebell

Sweat:
5 Sets, for load
5 Front Squats
5 Push Press

Rest 2 minutes

1x115lbs, 1x105lbs, 3x95lbs.

Push press was the limiting factor.  Could do quite a bit more on front squats.

6.7.2012 – 6.14.2012

July 14, 2012

Zoe’s nationals trip to long beach.

Summary:

3x four mile runs

1 x good lift – focus on strict press.  Used a “heavy rope” jump rope.  Interesting.

Various pushups and situps.

Religious dosing of 800mg of motrin every 6-8 hours is doing nothing to improve shoulder.  Still not a problem, just annoying.