Sounds like you had fun Crankin, and it sounds like your instructor is a good fit for you. That is so very important!

I did my first timed kettlebell sport lifting set (10 minutes of the Long Cycle) this morning in class since straining my bicep tendon a month or so back. I don't appear to have lost much - and I did complete all 10 minutes properly, and made the minimum number of reps required for my rank (100 reps in my weight class). This Thursday evening we are going to have a "fake" competition to see what we can do

Tomorrow I will either go to the gym and do sets of single leg work mixed with SHORT rowing intervals, or I will do a kettlebell swing workout at home with intervals of single-leg work. My coach screened me Friday (FMS) and we realized that one of my hips needs...attention. We are also starting to think that my glutes do no work at all and force my hamstrings to do all of the work. Selfish glutes...