Posts tagged KettleBells

December 5, 2011

Rowing is…


… one of my new favorite things to do.

Today I rowed 5000m in 19:38 and felt like a BOSS.

I had no idea I would like rowing this much but it’s a lot like swimming: you find your rhythm, focus on your breath and push yourself as close to the edge as you can for as long as you can. I found it painful and quite enjoyable.

And the shorter workout was nice. Last Friday Adam took me through the gauntlet. But to be fair he went through it, too. This was our workout:

1500m warmup row

10 minute Airdyne warm up  

10 minute weighted ball throws 

Warm up air squats and pushups 

30/30 interval goblet squats (5 minutes) 

30/30 interval kettlebell swings (5 minutes) 

Bucket pull (260 lbs.) – partner planks while you pull and then you switch 

One-footed kettlebell presses (20 reps) – partner walls sits while you press and then switch

Tabata thrusters for a finisher 

I didn’t feel like vomiting afterwards but I will admit that I slept like a baby that night.

 

By Dominick - Comments (1)
Category: The Knife - Tags: , , ,
November 29, 2011

Clawing Back

“Seems like once you start getting back into shape, you realize how out of shape you is.” – Me. To myself. In my head. After today’s workout.

Today I struggled, grunted and sweat profusely through two sets of a tabata circuit and finished with a hardcore row. Then I nearly blew chunks all over the place.

Here’s a list of what I did. I couldn’t keep track of how many reps but in this high intensity workout that’s not the point – you do 30 seconds of each kettlebell exercise and then rest for 15 seconds before moving on to the next. First though I warmed up with a 1500m row.

Kettlebell Halos (left and right) – with 35lbs. 

Kettlebell Swings – with 35lbs.

Bent Over Kettlebell Row (left and right) – with 25lbs.

Goblet Squats – with 45lbs. 

Crush Curls – with 35lbs. 

Box Steps

1 Arm Kettlebell Press – with 35lbs.

Headcutters – with 45lbs. 

Push Ups

After two rounds of that I was dying. And I was supposed to do three sets.

But Cathy seemed to realize I might kill myself on the last round so I caught my breath a little bit and then hit the rowing machine again. This time for 5 tabata 30/30 splits – meaning I rowed as hard as I could for 30 seconds and then rested for 30.

Then I puked in my mouth a little bit and walked circles in the parking lot until my stomach stopped revoting.

You may notice I keep using the word: “tabata” and I’ll write about it more in the future but here’s a link to find out more about that crazy style of working out.

Afterward I came home, stuck my foot in a bucket of ice and played some XBox.

 PAIN!!!

 

By Dominick - Comments (1)
Category: The Knife - Tags: , , , , , ,
November 22, 2011

Kettlebells

My first two personal training session were with Cathy and provided me a great way to jump start the ‘ole metabolism and get back to a regular fitness routine. Since the beginning of this project I’ve been working out at least five days a week.

In sessions three and four sessions I’ve been working with Adam. And that means concentration on Kettlebells.

Kettlebells are Russian in origin and like most things Russian, Vodka and caviar being great examples, they lead me to believe Russia is a nation of machinists. These simple looking things can be used in a myriad of simple or complicated ways to combine cardiovascular, strength and flexibility training. (According to wikipedia, from which I just copied and pasted that information.)

But I can say firsthand that they do just what Wikipedia says. And all kidding aside I do actually prefer these to dumbbells. They provide a full body workout and work your core great when doing things like goblet squats. And the center of gravity in Kettlebells requires that you stabilize the weight when lifting so that more of your muscles are required in the process.

Some of the Kettlebell exercises I’ve been working on so far are the one-arm Kettlebells swing, goblet squats, kettlebell rows and a bunch of others that I can’t remember the names too right now. But I promise to post tomorrow’s workout in it’s entirety so you can see exactly what I’m doing.

 

 

By Dominick - Comments (4)
Category: The Knife - Tags: