Wednesdays used to be my rest days, but now I’ve decided to try and work out in the evenings if at all possible. I may have meetings in the morning that prevent me from getting into the box, but by the end of the day I’m ready to get a workout in, even if it leaves me a little broken at the end. 🙂
Tonight, I ended up in the 4:45 class with Coach Nicole along with Steve, Lisa, Katie, Marino & Deana.
We started with a variation on one of the warm-ups from earlier in the week:
- 2 rounds
- 1 minute of single-unders
- 10 slow PVC pass-thrus (we did these laying on the floor in the second round)
- 10 reverse grip pvc pipe strict presses (we did something slightly different in the second round but I don’t recall now what it was)
- 5 reps of squat therapy, but a little different – had a PVC pipe straight out from us and then slowly tried to raise it at an angle (not straight up and down, but forward) as we squatted slowly
Nicole always does a good job of keeping things fresh and interesting during these warm-ups. 🙂
Then we did some skill work with the PVC and some sumo deadlift high pulls before grabbing an empty barbell and doing more work. And before we moved on, we added some weight and worked up to our working weight. I started with 75#, moved to 95#, and then shifted to 115#. More on this choice later. 🙂
From there we migrated around the gym to explore the different scaling options we had available. We had quite a few. I chose to work on my chest to bars tonight because they definitely need a little work. Plus, I discovered tonight that C2B will be part of the BoxLife Games I’m doing with Nic in a couple of weeks, so we’ll see how that goes (though it looks like we can maybe do pull-ups instead of C2B).
My C2B during the warm-up actually felt pretty good. I thudded the rig pretty solidly for a few reps, so that was nice. And Nicole gave me some compliments later about how much I’d improved, which was awesome.
With all that said and done, it was time to actually do this workout, which we should supposedly finish in 6-8 minutes. HA!
The workout was for time:
- 15-12-9 reps
- Sumo deadlift high pulls (115/75# performance, 65/45# fitness)
- Chest-to-bar/Chin-over-bar pull-ups or jumping pull-ups (fitness)
So how’d it go? Well, I started out ok and fell apart pretty quickly. 🙂
- 15 SDHPs I broke into sets of 5-5-5
- 15 C2B took a while – a few at a time. turned out my body was stressed by the SDHPs already, so I was doing a max of 3 reps and fell to singles pretty fast
- 12 SDHPs – my body wasn’t happy, so I did 4-6 at a pop and worked my way through them as singles or doubles afterwards
- 12 C2Bs – ugh. this was bad – I did singles for the most part, but I was lucky on a few that my chin got over the bar at all — my C2Bs fell to regular pull-ups quickly
- 9 SDHPs – I think these were mostly singles
- 9 C2Bs – these were in singles or doubles and most of them were just pull-ups with my chin over the bar
- Time: 9:50
Yeah, this was not my best performance. I was lucky the words “chin-over-bar pull-ups” were in the Performance category. 🙂 When we were done, I sat on the wall for what seemed like an eternity, just trying to recover enough energy to go clean up my equipment.
When that was done, we did an ab-workout that Nicole came up with — and I have to say it may have destroyed me more than the programmed workout. 🙂
- 50 ankle touches where you are on your back, your knees up and feet close to your butt, reaching right to your right ankle and left to your left ankle, back and forth
- 40 kick flutters – again on your back, kick your feet in the air – right and left counts as one rep
- 30 grasshoppers – flip over on your hands and knees and go side to opposite side (see this video – https://youtu.be/3j4EKfpajYU) — I have to admit I only got through 10 and was losing steam by this point
- 20 figure eights with your feet off the ground — left to right and right to left counts as one rep and you’re not supposed to touch your feet to the ground
- and then we did 10 of something, but I’m struggling to remember what it was
To say the least, I suspect my midsection is going to feel this by Friday, if not tomorrow. My back definitely did – holding my back on the ground and my feet in the air while trying to do some of these movements really fired it up.
At any rate… It was a good class. I’m still alive to talk about it, so I think that means I survived. 🙂 Thank you Nicole and great work everybody!