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Old 11-11-2007, 09:34 AM   #1
Kelly Moore
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Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

My training the final months of 2007 is going to be a bit spotty due to recovering from illness and an upcoming trip to Costa Rica. I will be easing back into things and taking more days off as needed until I'm up to speed again.

I've just been hanging out since Miami and I needed to move around before working an overtime shift this morning. I chose Crossfit's benchmark "Mary" WOD.

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (nose to carpet, full elbow extension)
10 One legged squats, alternating (bodyweight pistols)
15 Pull-ups (kipping)

Very much to my surprise I did 14 rounds + 5 HSPUs and 10 pistols! I believe this is a PR. No breaks on anything. The pistols were relatively slow and provided the needed breather. I wasn't struggling or rushing...just moved along maintaining a consistent pace. My hands didn't fatigue or tear on the pullups either; those points have always been a problem when doing this workout in the past.

I feel my results from this benchmark WOD speak well about the kettlebell training the AKC promotes. This Mary was the least stressful I've ever done (possible PR) plus my hands remained in great condition despite 210 kipping pullups. Not only do I have a better sense of pacing, but I also gained some ability to relax/breathe under pressure. I also acquired an increased sense of "hand awareness" that has allowed me to do more kipping pullups without ripping callouses and with less hand fatigue. I've been noticing this about my hands for the past several months. It's outstanding to be able to do both kipping pullups and high rep kb snatches and not tear up my hands.

I'm impressed....AKC kb training works well in combination with Crossfit.

Kelly
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Old 11-17-2007, 01:54 AM   #2
Tom Corrigan
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

Kelly,

you are just amazing! The numbers you continue to put up in spite of the hours you work and the sickness you've been fighting off and the competition numbers you've put up... wow!

Take care and I'll send you some pics from the Miami Comp soon!

Tom
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Old 11-17-2007, 04:50 AM   #3
Kelly Moore
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

Thanks Tom...While I haven't been drinking raw cabbage juice, I have been dosing myself with huge amounts of pre and probiotics. Lots of fermented drinks like homemade coconut water kefir, rejuvelac, raw mik kefir and one of Body Ecology's fermented drinks when my other stuff isn't ready to go. It's definitely helping.
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Old 11-21-2007, 10:52 AM   #4
Kelly Moore
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

Three rounds for time:
400 meter run
24k Kettlebell x 21 double hand swings (above head height but not directly overhead)
12 kipping pull-ups

9:33

***

Just as a test....5 min 24k snatches. 25L/25R. 10 rpm. I wasn't completely tapped out - I may have had another minute remaining. Grip, lungs and posterior chain still operational; it was my shoulders that fatigued. Since I only "rest" in the overhead position I spent a lot of time there.

My previous best with the 24 and one hand switch was 45 total at a CrossWorld meet held in St Louis several years ago. I trained for that meet using ladders (the only thing I knew to do) and those 45 reps wiped me out. My legs were shaking, my lungs were gone, my grip was shot. It is good to feel the positive carryover from all the timed 16k work.

10 min jerk set.
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Old 11-22-2007, 08:48 PM   #5
Kelly Moore
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

52# Kb snatch practice

30 ring MUs - 6:18. I need to work ring dips if I want to better my MUs.
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Old 11-24-2007, 10:18 AM   #6
Kelly Moore
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

6 minute kb snatch practice.

Rest 5 minutes

Five rounds for time of:
400 meter rows
65 pound Overhead squat, 15 reps

15:09 - 27 seconds better than the last time I rowed this WOD. (Snow and mud outside...don't want to have to clean the apartment's carpet after the WOD).
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Old 11-24-2007, 10:48 PM   #7
Tom Corrigan
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

Kelly,

I assume you keep very accurate records of all your WODs-times-loads, etc.

It would be very informative to show how you have been able to maintain and even improve many of your performance measures since starting the GS focused training. These stats would open some eyes, and could get some more CFers to give GS training a try. Not that it would be as focused as your level, but they could add some longer sets and build up to doing some competitions in the future.

As always, keep up the great work and hope you had a great Thanksgiving,

Tom
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Old 11-25-2007, 12:01 PM   #8
Kelly Moore
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

Good idea Tom! Hope your Thanksgiving was a good one.


6 min kb snatch practice

5 min break

21-15-9 reps of:
Ironwoody bag squat clean 70#
Ring dips

7:53 - Used end handles for the pull (creating close to a bb snatch grip), released and caught on upper chest in the crooks of arms. Butt to ankles depth and full hip extension. Dips with rings turned out and away from body, no using straps. The Ironwoody bag was a better choice than a sandbag - the soft handles prevented any hand problems.
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Old 11-26-2007, 05:07 AM   #9
Kelly Moore
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

6 min kb snatch practice

7x1x1 75# strict TSC pullups
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Old 11-27-2007, 03:47 AM   #10
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Re: Kelly's Nov/Dec 2007 Crossfit/Kettlebell Sport training log

4 minute double 16k jerks: 16 reps. 4 rpm.

2 minute break.

6 minute double 12k jerks: 42 reps. 7 rpm.
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