Hope everybody is having a great Monday after the time change!
Apparently I’m in a weird mood today… With apologies to the Drifters…
“(Under the Time Cap) we’re rowing now…
(Under the Time Cap) wall balls are fun…
(Under the Time Cap) people blasting through box jumps…
(Under the Time Cap) go and do it again…
Under the Time Cap, time cap!”
Made it in for an 8:30 class today after getting some work done this morning. We actually had a pretty big class for Coach Bill. Larry was there doing his own thing, plus we had Jordan, Sarah, Anne, John, Jenny, Jake, Lisa, and Nick. Good group of folks as always. 🙂
We started with a bit of foam rolling and then did a small warm-up. 3 rounds of:
- 35 single unders
- 10 air squats
- 10 pushups
- 10 situps
Then we talked about the workout, which involved rowing, wall balls, and box jumps.
For time, we were supposed to do the following under a 35 minute time cap:
- 1,000m row (800m run)
- 50 wall-ball shots (20/14# ball)
- 50 box jumps (24/20″ box)
- 750m row (600m run)
- 35 wall-ball shots
- 35 box jumps
- 500m row (400m run)
- 25 wall-ball shots
- 25 box jumps
I scaled a bit and did 20″ step-ups instead of 24″ box jumps, but kept moving.
Because of the class size, we mixed rowing and running as rowers became available when we needed them. I started with a 1000m row, did a 600m run (which was a walk), and a 500m row.
Finished in 31:20.
Jordan was the fastest in our group and did it in 22-ish minutes. I was the slowest at 31:20.
But here’s the thing. I was under the time cap. And it was a motivator, not an insanity creator. It was reasonable. I doubted that I was going to make it, but once I got through the first big round it was downhill – slow, steady, and a rep at a time.
My wall balls were ok too – I did one set of 15, but mostly broke it into sets of 10 and a few 5’s. Step-ups moved pretty smoothly. 5 on the left, 5 on the right, repeat…
That said, my knees are on fire right now, so I’m going to go get some ice.
Great work everybody! And I hope the 9:30 class kicked some butt too!