Did the Craig Ballantyne Crazy 8 Bodyweight 300 circuit (as in, this). Hadn’t done this workout in awhile
(since late April). Time was 19:36.

Just did the C8B300 in 18:32. Marks the first time I’ve done this workout in over two months! The last time I did it was on February 19, when I did it in 16:30.

It was rough, which means that I really needed to do it.

Note: was about 19 hours fasted.

Warm-up was one round of C8B300 (Get heart rate up, took about 5 minutes).

Workout:

5x5 Single-arm push press, 70 lb. kettlebell
Rest 2 minutes between each set

5x5 Single-arm row, 70 lb. kettlebell
Rest 2 minutes between each set

5x10 press (on the floor), 2x53 lb. kettlebell
Rest 2 minutes between each set

5x5 single-leg dead-lift, 2x53 lb. kettlebell
Rest 2 minutes between each set

I had no idea how much harder the dead-lifts would be using two 53 lb. kettlebells as compared to last Friday when I used one 70 lb. kettlebell. Major difference in exertion and balancing.

Did a repeat of a workout I did two weeks ago:

Did the C8B300 in 16:48. Rested two minutes. Then did 100 70 lb. (2 pood) kettlebell swings. Total time was 26:29 (So the 100 kb swings took a shade under 8 minutes).

All rest periods the same (i.e. two minutes between the cardio circuit and the kettlebell swings).

This week’s times:

C8B300 in 16:29
KB Swings in 7:53
Total time: 26:22

So 19 seconds faster on the circuit and 12 seconds slower on the swings.

You win some, you lose some. Hey, I was 20 hours fasted this time around.

Did the C8B300 in 16:48. Rested two minutes. Then did 100 70 lb. (2 pood) kettlebell swings. Total time was 26:29 (So the 100 kb swings took a shade under 8 minutes).

Did a modified C8B300 subbing decline push-ups for spider-man push-ups (feet raised on a stability ball - a bit tricky), split-leg squats for walking lunges, and stability ball planks for the regular variety. 18:15 (lost a bit of time falling off the stability ball on the first set of push-ups).

Jogged a mile on a treadmill (12 minutes - slow, but I’m a] not a runner b] running in my five fingers, which takes some practice).

Cycled on a stationary bike while watching a South Park episode (21 minutes - avg. heart rate of 125, L6).

Similar to yesterday, I did a cardio circuit – this time the standard C8B300. Took me a whopping 18 minutes to complete … I’m guessing b/c I had pigged out about 30 minutes prior to working out.

Rested about an hour.

Then, I made up my own cardio circuit – one that requires kettlebells. Here’s what I did:

Jog in place for 60 reps whereby both knees go up per rep
20 alternating kettlebell swings, flipping at each switch, 35 lb. kettlebell
20 split squats (10 per leg whereby one leg is bent back, resting on the bed while the other leg handles the squat)
10 ATB uppercuts (w/a flip) – 35 lb. kettlebell
60 second plank
20 air squats
10 35 lb. kettlebell swing/flip/press/flip/swing
10 70 lb. kettlebell swings
Rest 1 minute

Repeat for three total iterations.

Time: 18:01. Sweating hard. Good cardio circuit (And a nice change/use of existing equipment).

About 27 hours fasted, did the C8B300 in 16:39. Rested maybe four minutes or so and did about 23 minutes of “interval” stationary bike cardio, Level 10. This amounted to putting my heart rate around 140 bpm on average (I think peak was upper 150s). Total workout time was approximately 45 minutes.

Did the Crazy 8 (C8B300) today – only difference is that instead of the regular three rounds, I tacked on one more round at the end. For comparative purposes, the first three rounds were done in 17:18. Four rounds were finished in 23:49. For the record, I think I probably should strive to do four rounds if I’m really striving to get that high intensity pump – the regular three is still good, but not quite the wind-knocking that I got when I first tried this workout out. That’s a good sign, I think – training is actually showing results!

Today’s workout:

8 Tabata intervals (20 seconds work / 10 seconds rest) of alternating 35 lb. kettlebell swings (alternating at the flip). Every set was 12 reps.

3x5 70 lb. kettlebell cleans. I need to work on my technique on these when using such a heavy weight as it really pounds my wrist when I don’t “catch” it on the flip right.

10x10 on the minute 70 lb. kettlebell high-pulls (5 per arm per set)

All of the above was done fasted.

Later (After eating) …

I got antsy and felt the need to do something. Weird right?

So I did the C8B300 – a bit modified (for example, I did extremely slow high knees and did 3 squats rather than jumping for each burpee). Time was a hair over 20 minutes. Feel better!