Daily RAW: 8/30/13 - FitRanx, Mile Time Trial, DDC Completed

Greetings RAW Warriors,

Today's Rats Alley Workouts are from FitRanX, and the completion of the DDC for the month of August. I also toss in a Mile Time Trial, just to see where I am at.

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FitRanX BW Workout of the Day:

Level 0-3

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

1. Body Weight Tricep Extensions x 8
2. Bowing Crunch x 8
3. Split Shuffle x 8
4. Reaching Lunge x 8
5. Plank x 8
6. Jumping Jacks x 8

Level 3-5

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

1. Decline Push-Up x 8
2. V-Abs x 8
3. Frog Leap x 8
4. Jump Squat w/Knee Tuck x 8
5. Plank to Tricep Extension x 8
6. Burpee x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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I didn't put up a blog post yesterday, things just got pretty busy for me and all-around, I just plain forgot about a post by the end of the day. 

I did complete the remaining 500 kettlebell cleans I had left so I could attain 6,000 total in the month of August.

Thursday's DDC workout was 300 reps, done completely straight, and it was the only workout of the day for me.  12 minutes was all it took, basically 4 minutes every 100.  I switched hands every 10 reps throughout the sequence.

Today's workout started with a 1-Mile Time Trial, using the race course I setup for the Finley Tag Team Relay.  I wanted to see two things:  what the measurement would be if I altered it slightly at the start/finish line, and also, to see where I am at, road-wise, for running shape.

The route is a series of small hills and some flat sections on an out & back loop from start to finish.  Even before the first quarter mile, you climb the one-block length hill that is most likely the steepest hill in town.  Its a great challenge to your fitness when you run this route, as you will get some downhill sections at first, then some flats, then some slight uphill slants, a deep descent, then a small climb to the finish.

My 1.00 mile time read-out on the GPS was 6:07.  The start/finish area that I chose was 1.03 on the read-out, getting 6:21 on this one.  Factoring in the challenging hills of the route, I was pretty close to what my track time would be (sub-6:00) on an all-flat time trial.  Overall it felt pretty good and I feel I left some in the tank a bit, since I felt pretty fresh afterwards.

After the Mile Time Trial, I walked it home just a couple blocks away, and completed my final 200 reps, all in succession, in about 8 minutes time.  It really felt great to finish this goal of 6,000 in a month.  Technically I still have one day left, but my body needs a rest from all the successive days of doing cleans.  I'm going to play it safe and stop at 6,000.

I know the total volume of reps isn't is high as a Kettlebell Swing Challenge of 10,000 reps, but 5-6,000 is probably a more realistic number to attain, especially if you still have other things to devote to your training.  For me, I wanted the challenge to be something extra I could focus on, but not take up my TOTAL focus as the KB Swing Challenge did for me in January & February. I wanted to still run with track workouts and easy runs, plus do my bike rides out in the country.  This was a great mix, since the KB Clean workouts took 10-15 minutes for getting 200 to 300 reps in each day.  I could do a shorter track workout, then add 200 cleans to end the daily workout session.  Time wise, it was like getting in another 1 & a 1/3 miles in without all the running.

Look for a new Kindle guide that covers this past month's journey of 6,000 kettlebell cleans and how to go about doing it yourself.

With the successful sales of "Just Swing It!" in recent months, I feel kettlebell challenge guides are going to be a good source of Kindle guides for me to create. I'm already planning what to do in September, fitting in something amongst my current training goals with running and recreational cycling.

Until then, you'll have to read "Just Swing It!" to get a glimpse into what it takes to complete a kettlebell challenge.

Grab your copy here: http://tinyurl.com/rkofp

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