KB Pyramids (rowed)

For time:

200m row
35 KB swings 25/35
400m row
35 KB swings 25/35
800m row
35 KB swings 25/35
800m row
35 KB swings 25/35
400m row
35 KB swings 25/35
200m row
35 KB swings 25/35

Post time to comments.


Daily Extras - "1/2 Hells Bells"

For time:

100 KB swings 25/35
interrupt KB swings every minute, on the minute to complete 8 burpees.  

Instructions:
-Starting with "GO," then every minute after that you must complete burpees.  
-Continue completing burpees on the minute and performing kettlebell swings until you have accumulated 100 KB swings.   


Workout Notes:

  • No rower? Standard alts. are:

ski squats M/H (1r = 10m)
KB high sumo 35/54 (1r = 10m)

Neither of these are rep-for-rep equivalents, but they're close. 

  • If you find yourself standing around waiting for a rower for more than a 10-15 sec - you're doing it wrong. Go ahead and hit those alts.
     
  • If you really want to see to it that you'll get some rowing time during this workout, try to avoid our HO classes, if you can. The 0545, 0630, 0845 and 5pm workouts are usually slammed. Bottlenecks at the rowers are not uncommon during these times on workouts like this.
     
  • Why Russian Style KB Swings? 
     
  • Harder is Better? 

My New Year's Nutritional Plan - Just puttin it out there. 

I think 10 additional healthy meals per month will do it. 

Last month Rocky and I talked Jake (Z Brothers Pizza guy - best pizza in town srsly!) into making us some healthy meals. They are delicious. It has become one of the best things I do for my health. 

Sure, it would be better to eat perfectly all the time, but I don't. Because ... LIFE. I mean, I like to live mine. And I have discovered that getting caught up in the relatively meaningless pursuit of "perfect nutrition" is full of more pitfalls than benefits - for me. Been there. Done that. 

That being said, I need to do better. Even if marginally so. Therefore, I talked Jake into helping me. 

I already eat fairly well. By that I mean, "healthy-ish." I watch my calories - for the most part. I balance my macros - I was saying it before it became trendy. I eat natural foods - whenever I can. :) 

The plan going forward into next year is to keep eating the same way I always do (and, kind of, always have) while adding the extra benefits of eating 10 perfectly healthy meals per month. My hope is that an additional 10 perfect meals of extra healthy eating per month will eventually rub off and inspire me to do even better. Like, maybe 10 perfect meals in January will become 12 in February. Don't laugh. It could happen. In any case I couldn't hurt. 

I'm not sure Jake is set up for it, but if you shoot me your info, I'll bet I could talk him into doing a few more. Not sure of the price. The deal I wrangled out of him was damn fair. Wouldn't surprise me if he'd do close to the same for you, especially if there was a bunch of us doing it. LMK if you are interested and I'll ask him about it and get back to you on the price ASAP. 

I think it's going to be a good year - nutritionally!  


I got my first order in today! Pumped! Also, that steak was to-die-for! HOLY CRAP! I'm THAT guy now. I'm taking pictures of my food. #lordhelpusall