Smoke’s KB 556 Challenge Results

Smoke’s KB 556 Challenge Results

Posted on 12. Jul, 2009 by in Exercise, Motivation

When I woke up this morning, I instantly knew that this is not going to be one of my usual lazy Sundays. After all, I have agreed to do Smoke’s KB 556 Challenge. At first glance, this challenge did not look bad at all. In fact, I thought I was going to smoke it (no pun intended). But, after I did my first round, I started writing this on my workout journal: “what did I get myself into?” I guess I agreed to this challenge because I wanted a little push today. This is also a great way to keep up your motivation when you don’t feel like working out.

So, here is how my challenge went down:

KB555v2.0 (fasted i.e. before eating breakfast)

*100 One hand KB Swings with 12 kg Kettlebell
*50 Prisoner Squats
*25 Stability Ball Rollouts
*50 Bodyweight squats
*35 Pushups (it’s not a typo, 35 pushups was my max this time)

….faints and falls on the living room floor

Total time: 8 minutes, 47 seconds

I was so “smoked” that I was not able to do a second round of this.

Run 2 miles non-stop on the treadmill –> total time: 22:08

I’ve got to be honest that I’ve been so focused on my Kettlebell training for the RKC that I haven’t been doing much body weight exercises unless I have to teach it to my boot campers.

The same thing goes for running. Since KB swings and snatches can be considered “cardio,” I decided that I didn’t want to potentially overtrain so I had to forgo running altogether. But, I realized that it won’t be too bad if I did intervals twice a week for conditioning. I was just glad that I foam rolled my calves and TFL before I ran because I probably would’ve experienced some cramping while running if I didn’t.

Lessons Learned

Having realized that I’ve neglected to perform some of the most basic exercises, my plan is to put them back into my routine even if I have to do them on my off days. Basically, I would perform push ups whenever I have some down time or want to take a break from anything that I’m doing.

Another thing that I started doing yesterday is putting up my Iron Gym at the top of the bathroom door. In this way, every time I pass by it, I would perform a chin up or two. I want to continue doing this until I can bust out several chin ups in succession.

My Reward

Since I did this challenge in the fasted state, I was so looking forward to my breakfast (or brunch at this point)

  • One Eggland’s Best Omega-3 Egg
  • One Protein Pancake
  • 3 slices Hormel Natural Choice Ham

Overall, it was a great start to a day. Now, I’m off to the dog beach in Berkeley to spoil my dog for a few hours.

I hope everyone is having a great weekend!

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  • Anna, thanks for giving this a shot! CB comes up with some pretty great workouts every now and then. This was easily my favorite.

    8:47!!!! Sweet! Even with just the 35 pushups. Next time keep going until you finish all of them. When I do the full set of 105 pushups, I break it down into more doable sets of 25 with short rests.

    The challenge for next weekend involves Burpees mixed into the 555…the plan is to make it a 700 rep challenge.

    ps. not too shabby on your 2 mile run either!!!

  • admin

    Hey Mike, you’re more than welcome. In fact, I should thank you because you convinced me to do an extra workout this weekend 🙂 Next week, I’ll try to finish the whole thing. As if this workout is not hard enough, you have to add the burpees – are you some type of torture machine?…lol

    Anna