What's Your Workout Today VSGers? - TGIF!

I've heard a lot of excuses in the past 24 hours, so today's theme is there are no excuses!

Let's Hear It! or Let's Hear Your Excuse! I am collecting them today!

Kettlebells!  One last workout before family photos tomorrow morning.  Maybe I'll have the photog take some pics of my guns :)  I'm inordinately proud of the definition I'm getting in my arms. 

Congrats! Them kettlebells are no joke! Out of all the workouts that I do, those that involve KBs are the most intense and painful. LOL!

Yeah, but you're insane doing snatches that are basically my body weight :)  I double hand swing a 24kg, and I'm super proud of that.  LOL

Today is my running day!  Plus, I want to work on my arms too.  I bought a band, 5-lb weights, and a 15-pound kettlebell yesterday.  Any kettlebell exercises for me (hint hint RavenBrown)?

Do you want kettlebell exercises that work your arms?  Cleans, clean & press, jerks, snatches (I would be careful with those), bicep curls, tricep extensions overhead.  Please make sure you watch YouTube videos at the very least before attempting some of the more "kettlebell-y" type moves so you don't hurt yourself. Also, look into figure 8s with hold.  I love that one.  A 15 pound kettlebell is pretty small for the typical kettlebell swing.  It's actually easier to maintain good form with a heavier weight so you're using your core and not your arms to swing it.  Maybe one handed swings?

I will definitely watch the videos - don't wanna lose control and smash my TV or lamps!  Thanks!

Today is my rest day. I did manage to get my 10 flights of stairs in today!

Thanks for the kind words on my recent post Keith. It was greatly appreciated. 

My workout this morning was:

CROSSFIT: 10 Rounds of "Cindy" + 200m Run after each Round for Time

1 Round = 5 Pull Ups, 10 Push Ups, 15 Air Squats then 200m Run

I was able to complete it in 25:07.

Nice! I am not quite there with the pull ups just yet but I could do the rest of it!