{"id":1328,"date":"2011-01-28T16:05:40","date_gmt":"2011-01-28T16:05:40","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1328"},"modified":"2011-01-28T16:07:31","modified_gmt":"2011-01-28T16:07:31","slug":"kettle-bell-fun","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1328","title":{"rendered":"Kettle Bell Fun"},"content":{"rendered":"<p>Wednesday night&#8230; oh, Wednesday night (1\/26\/2011)&#8230; <\/p>\n<p>I looked forward to the WOD all day because I generally like kettle bell workouts and this one had some movements that we don&#8217;t normally get to do. <\/p>\n<p>I feel the need to list out the warm up as it was pretty damn significant. <\/p>\n<ul>\n<li>5 minutes of jump rope<\/li>\n<li>2 minutes of double unders (I did 38 in a row which is a new record!)<\/li>\n<li>Stretches<\/li>\n<li>50 GHD sit ups<\/li>\n<li>50 GHD back extensions<\/li>\n<li>25 snatch balance (started with 45#, then went to #75, then #95)<\/li>\n<li>Group warm up<\/li>\n<\/ul>\n<p>After all of that, the WOD was 4 rounds of: <\/p>\n<ul>\n<li>3 Turkish get-ups (R)<\/li>\n<li>3 Turkish get-ups (L)<\/li>\n<li>3 Clean &amp; Jerk (R)<\/li>\n<li>3 Clean &amp; Jerk (L)<\/li>\n<li>3 Snatch (R)<\/li>\n<li>3 Snatch (L)<\/li>\n<\/ul>\n<p>The prescribed weight for this was 1.5 pood or ~55#. It took me 16:16 to get it done. To be honest, the clean &amp; jerk and the snatches weren&#8217;t that bad. The Turkish get-ups were really difficult skill-wise and I failed on a few of them simply because I couldn&#8217;t keep my arm locked out through getting all of the way up and down. I am thankful for Fio&#8217;s encouragement to stick with it because I really wanted to drop the weight just to finish the WOD. <\/p>\n<p>In case you don&#8217;t know what a Turkish get-up is, check this video out (but imagine a kettle bell in place of the wife): <\/p>\n<div style=\"padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px\" id=\"scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:51ab2c31-3b99-4b97-84cd-2777ac279ec4\" class=\"wlWriterEditableSmartContent\">\n<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http:\/\/www.youtube.com\/v\/cysILCryUi0?hl=en&amp;hd=1\"><\/param><\/object><\/div>\n<\/div>\n<p>Last night (1\/27\/2011), Dave sent me a WOD to do at home. It was 100 sit-ups and 100 reverse sit-ups. Not for time, but more so to try and work in unbroken sets. I was able to do the sit-ups in sets of 25, but the reverse sit-ups were a whole other story. I could only do those in about sets of 10-15. When I do a lot of ab work, I get really bad cramps. It&#8217;s really irritating. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wednesday night&#8230; oh, Wednesday night (1\/26\/2011)&#8230; I looked forward to the WOD all day because I generally like kettle bell workouts and this one had some movements that we don&#8217;t normally get to do. I feel the need to list out the warm up as it was pretty damn significant. 5 minutes of jump rope [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[40,52,159,158,145],"class_list":["post-1328","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-double-unders","tag-kettle-bell","tag-turkish-get-ups","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1328","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1328"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1328\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}