{"id":11103,"date":"2012-07-09T04:00:50","date_gmt":"2012-07-09T04:00:50","guid":{"rendered":"http:\/\/naturemoms.com\/blog\/?p=11103"},"modified":"2023-02-19T17:13:13","modified_gmt":"2023-02-19T17:13:13","slug":"go-green-get-fit-week-four","status":"publish","type":"post","link":"https:\/\/naturemoms.com\/blog\/2012\/07\/09\/go-green-get-fit-week-four\/","title":{"rendered":"Go Green Get Fit \u2013 Week Four"},"content":{"rendered":"<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" style=\"margin: 8px;\" title=\"Black iron kettlebells\" src=\"https:\/\/naturemoms.com\/blog\/wp-content\/uploads\/2012\/04\/kettlebells-300x277.jpg\" alt=\"\" width=\"300\" height=\"277\" \/>I\u2019m one of 30 bloggers participating in the 12-week\u00a0Go Green, Get Fit Challenge\u00a0as part of the\u00a0EcoMom Alliance Sustain YourSelf\u2122 Program\u00a0presented by\u00a0PlanetShoes.com. This is my week four update, you can read about\u00a0<a href=\"https:\/\/naturemoms.com\/blog\/2012\/07\/02\/go-green-get-fit-week-three\/\">week three<\/a>\u00a0here.<\/p>\n<p>The temperature outside reached scorching last week and that impacted my workouts. I also took time off for the 4th and don&#8217;t regret a minute of it. In fact, I had so much fun I am repeating it this week. Also a factor is the fact that my local CrossFit box has fewer available classes because we have a member who qualified to compete in the 2012 CrossFit Games. Woot! Many of the coaches and members are traveling with him to LA to cheer him on and that will effect this week&#8217;s schedule and some of next week. I plan to kick back and watch the games on TV.<\/p>\n<p>On <strong>Monday<\/strong> the\u00a0warm up was 2 rounds down and back for each with 5 pushups and ten situps between each exercise&#8230; Samson lunges, bear crawl, spidey lunges, plank walks. Skill was 3&#215;3 dips on the bar. Strength was 5 rounds tempo dips and 6 DB bent over row (40 lbs). WOD was 21-15-9 dips, air squats, and DB bent over row.<\/p>\n<p>On Tuesday my hubby went golfing so no gym time for me.<\/p>\n<p>On Wednesday we all drove up to my parent&#8217;s house for the holiday. I also had no desire to do any of the insane &#8220;Freedom&#8221; workouts that many boxes were hosting. I actually saw one that lasted 4 hours! I like exercise but I have no desire to fry myself.<\/p>\n<p>Thursday and Friday were spent sleeping in, taking my son fishing, going out to eat, seeing movies with my folks (Spiderman, Magic Mike), and going to garage sales.<\/p>\n<p><strong>Saturday<\/strong> I returned home but not in time for the Olympic Lifting class so I did a workout at home using\u00a0<a href=\"https:\/\/www.amazon.com\/gp\/product\/B001GIJRP4\/ref=as_li_ss_tl?ie=UTF8&amp;tag=natureblog-20\" target=\"_blank\" rel=\"noopener\">Power Body: Kettlebell Bootcamp with Angie Miller<\/a>. This time I used the 15 pound Kettlebell that the DVD recommends. I sweat up a storm even though I was in the A\/C.<\/p>\n<p><object width=\"510\" height=\"383\" classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\" codebase=\"https:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\"><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowscriptaccess\" value=\"always\" \/><param name=\"src\" value=\"https:\/\/www.youtube.com\/v\/rJqPgV681Hg?version=3&amp;hl=en_US&amp;rel=0\" \/><param name=\"allowfullscreen\" value=\"true\" \/><embed width=\"510\" height=\"383\" type=\"application\/x-shockwave-flash\" src=\"https:\/\/www.youtube.com\/v\/rJqPgV681Hg?version=3&amp;hl=en_US&amp;rel=0\" allowFullScreen=\"true\" allowscriptaccess=\"always\" allowfullscreen=\"true\" \/><\/object><\/p>\n<p>Sunday I did a\u00a0Kettlebell workout using the Body Sculpting with Kettlebells for Women book. I have <a href=\"https:\/\/naturemoms.com\/blog\/2012\/04\/06\/tgif-kettlebells-natural-parks-and-the-ethics-of-meat\/\">mentioned before<\/a> how much I love this book so I think it is time to stop borrowing it from the library and actually buy it. I did two sets of the Gold Program, Week 1, Day 1. Warmup, rack squats, Push Press, Double Arm Overhead Swings, Backward Lunges w\/Pass, Bent Over Row, Pushups, and Russian Twists.<\/p>\n<p><object width=\"510\" height=\"383\" classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\" codebase=\"https:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\"><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowscriptaccess\" value=\"always\" \/><param name=\"src\" value=\"https:\/\/www.youtube.com\/v\/f5Na8FwI7PU?version=3&amp;hl=en_US&amp;rel=0\" \/><param name=\"allowfullscreen\" value=\"true\" \/><embed width=\"510\" height=\"383\" type=\"application\/x-shockwave-flash\" src=\"https:\/\/www.youtube.com\/v\/f5Na8FwI7PU?version=3&amp;hl=en_US&amp;rel=0\" allowFullScreen=\"true\" allowscriptaccess=\"always\" allowfullscreen=\"true\" \/><\/object><\/p>\n<p>I had a question from a Facebook friend when I posted one of my workouts via Daily Mile. She asked what weight kettlebells I use when I workout. Well, it\u00a0depends on the moves and reps actually. If I am doing two handed exercises with few reps I go for a 25-35 pounder. Two handed with lots of reps I go for a 20 pounder. So if the workout calls for 50 reps then I will go heavy. If I will end up doing 100 reps or more then I go lighter.\u00a0For workouts where the moves are kind of complex (aka one legged poses and figure eights) and for those that focus on one arm, I will go lighter&#8230; say 15-20 pounds and I may have one in each hand.<\/p>\n<p>How did your workouts go this week?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I\u2019m one of 30 bloggers participating in the 12-week\u00a0Go Green, Get Fit Challenge\u00a0as part of the\u00a0EcoMom Alliance Sustain YourSelf\u2122 Program\u00a0presented by\u00a0PlanetShoes.com. This is my week four update, you can read&hellip;<\/p>\n","protected":false},"author":1,"featured_media":10176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[11743,530,588,11649,11740,1556,11751,11650,6193,2801,3359,988,11570,11739,3845,6448,985,11752,11421,11746,11748,895,11750,9797,11749,11753,11741,10601,11578,10602,11745,11744,11742,4710,6377],"class_list":["post-11103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-healing","tag-11743","tag-amazon","tag-amp","tag-angie-miller","tag-as2","tag-bloggers","tag-body-sculpting","tag-bootcamp","tag-boxes","tag-desire","tag-dips","tag-exercise","tag-exercises","tag-figure-eights","tag-fishing","tag-freedom","tag-garage-sales","tag-gogreemgetfit","tag-gogreengetfit","tag-gp","tag-gym-time","tag-hubby","tag-kettlebell-workout","tag-kettlebells","tag-magic-mike","tag-olympic-lifting","tag-pounder","tag-pushups","tag-situps","tag-squats","tag-ss","tag-tl","tag-utf8","tag-workout","tag-workouts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Go Green Get Fit \u2013 Week Four - Nature Moms<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturemoms.com\/blog\/2012\/07\/09\/go-green-get-fit-week-four\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Go Green Get Fit \u2013 Week Four - Nature Moms\" \/>\n<meta property=\"og:description\" content=\"I\u2019m one of 30 bloggers participating in the 12-week\u00a0Go Green, Get Fit Challenge\u00a0as part of the\u00a0EcoMom Alliance Sustain YourSelf\u2122 Program\u00a0presented by\u00a0PlanetShoes.com. 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