No More Walking Lunges Please

So today’s word is “ow” after doing a mess of walking lunges at lunch time. 🙂

Being back to work this week, it meant I had to skip the morning class at the box and head to a mid-day one today. Noon saw me popping in with Brie for a class with Coach Drea. And Bill was doing some post-workout stretching when we arrived.

jumpropeTo warm up, we started with a 500m row and then did a little work with a med ball… 10 air squats, 15 front squats with the med ball, and 20 wall balls. When that was done, we did 3 minutes of jump rope practice — first singles and then some doubles. I’m still having issues with the double unders, but we may have accomplished one or two awkward ones.

From there we did a little rowing practice, adjusting how far forward and back we were in the seat. More upright, going from a clockwise 11am position (forward) to a 1pm (back) and watching when we straighten our legs. It was good info, which I started to use a little bit in the workout itself.

And what was the workout? 3 rounds for time of:

  • Row 50 calories
  • 150 double-unders
  • 50 walking lunges

So my row was between about 3:45 and 4:30 for all three rounds of 50 calories.

My double-unders were lots of practice. First with the whiffle ball trainers. Then with a rope and a combination of singles and doubles. And lastly just with doubles.

And the walking lunges… ugh. Even with knee sleeves, my left knee was ticked off every time it touched the floor.

rambo-400m

I finished in a bit over 35 minutes. Brie finished in a bit over 32. I’m tired now. 🙂

Tomorrow is rest day before the comp on Saturday with Jonathan. Should be an interesting time. Hopefully I’ll be conscious enough to write that up on Sunday. 🙂

Have a great day and stay warm in the snow today folks!

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