Daily RAW: 8/11/13 - FR WOD, DDC Update

Greetings RAW Warriors,

Here's another daily WOD from FitRanX HQ for you:

ALL Levels...

 30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Jumping Lunges or Alternating x8
2. Plank - Reach & Touch x8
3. Side Step Duck Under x8
4. Wall Sit x8
5. Kneeling Heel Touches x8
6. Seal Jacks x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Dog Days Challenge:

The DDC continues with kettlebell cleans, as I stepped up to the 40# kettlebell and ratcheted out 400 total in 20 minutes, following the 20/10 pattern, getting 10 reps per arm each 20/10 set.

I really like the beauty of the 20/10 format, as I keep on saying on this blog, because it is very time-efficient and in a challenge like this, its easy enough to calculate how long workouts will take.

100 cleans? 5 minutes of time.
200 cleans? 10 minutes.
300 cleans? 15 minutes.
400 cleans? 20 minutes.
500 cleans (my attainable goal very soon)? 25 minutes.

I've had 2100 cleans in 11 days so far, not every day has been a workout day with the cleans. I'm on a good pace to get 5,000 pretty easily. 200 was okay to start with, now I feel I can handle 300-400 per workout. 

I did pick up a new pair of gloves, which worked pretty good today.

I know some kettlebell enthusiasts are not keen on using gloves, rather using bare hands and chalk.  To me, the gloves work just fine and I prefer gloves to take off, rather than chalk over my hands and everything else.  I don't compete in KB competitions (maybe I will one day, but for now, I'll stick with 5K's), so doing it as a sport isn't my main reason for using them.  I am intrigued by it but for now, I would rather worry about my running. 

After using KB's since 2005, I am a firm believer in kettlebells helping out runners greatly.  When I have been out of action or applied KB's in the off-season of winter, KB's have been the next best thing to do out of everything I've done.  KB folks call it the "What The Heck?" Effect, when kettlebell training makes your everyday passion (in my case, running, in others, it may be cycling, competing in masters track & field events, etc) that much better. 

My guide, "Just The Workouts", has "KettleBolics" in it, which covers the WTH Effect and gives you great kettlebell workouts to try.  Many of it is with the 20/10 Tabata pattern used for the various workouts.

Grab this classic OFP best seller here: http://tinyurl.com/asapjtw

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak