I’ll get back to the subject of this post shortly, but want to cover the day’s workout first.
Usually I take Wednesday as a rest day. Last week I didn’t do that. And for some weird reason, I didn’t do that today either, though I couldn’t get in until the Noon class with Drea. When I arrived, Bill was just finishing up the workout and getting ready to head out, so I had a one-on-two session with Drea and little Noah today. 🙂
Started with the warm-up and added a bit more to the air squat portion with a bit of a PVC pass-thru. And once we got through the couch stretches, it was time to talk about today’s movements a bit.
- Complete as many rounds as possible in 20 minutes of:
- 10 box jumps
- 15 single-arm overhead squats (dumbbell)
- 20 sit-ups
- Performance: 36/30/24″ box, 30/20# dumbbell, GHD sit-ups to parallel
- Fitness: 16/12″ box, (10) single-arm OHS with 25/15# dumbbell, abmat sit-ups
By the time we were done tweaking, my workout looked like:
- 20-minute AMRAP
- 10 box jumps, 24″
- 15 single-arm dumbbell OHS with 20# dumbbell (had a 10# dumbbell just in case)
- 5 full-range GHD sit-ups (try to touch floor behind me each time)
- 15 abmat GHD sit-ups (kick-out and try to push knees to floor on the way up each time)
I made it through 6 rounds plus 15 reps. And it looks like I was right in line with most folks, who were between 5 and 7 rounds. I’ll take it.
The OHS were a challenge and I alternated a few reps on each arm. Drea also had me . Box jumps got sketchy towards the end, but so long as I could get going I managed to do ok. And I touched the floor on a good majority of the GHD sit-ups, plus that’s probably the most GHD sit-ups I’ve done in a very long time.
Drea was happy. I was happy. All is good with the world.
What about “Fitness or Performance”?
Just like when we had Rx and scaled, I’m hitting that weird place with Performance & Fitness levels where I’m not quite matching up with the movements. Rarely I’ll hit exactly what’s on the board for a particular level.
Today I did the rep scheme for performance, but managed to hit weights and combinations of movements between the two levels. I initially logged it as Performance, but then changed it to Fitness since that’s what the majority of folks on the leaderboard seemed to do.
Is there a good rule of thumb for this? I’m very rarely in “Competitor” territory, but want to log my workouts correctly for either Performance or Fitness.
Anybody have a clue? Thanks. 🙂