So yesterday I couldn’t get out of my own way and suspect I was a bit in shock over some changes at work. Today started like any other day and I didn’t have any of the same stunned feeling I had all of yesterday. I guess that’s good. 🙂
Had breakfast about 6:45 this morning, worked for a bit, and got in for the 8:30 class at Continuum with Coach Lara. Dave, KB, Todd & Melissa, Katie, and Valerie.
We started with a bit of a mixed bag of warm-up…
- 2 rounds
- 1 minute of single-unders (and double-under practice in second round)
- 10 alternating lunges with PVC pipe overhead
- 100m walk (not lunge) with weight (two 5# plates)
- 45 second squat hold
- 10 split squats off a bench, 5 each side
And then… double-under practice. This has been a goat of mine for a long time. I’ve purchased different ropes, tried different techniques, and still they have eluded me. In the last year, I’ve had suggested a few times that I get a slightly longer rope — and I heard that again from Lara today. I put away my rope and grabbed one off the rack that’s a bit longer — and lo and behold I managed to get 2 doubles in practice.
From there we practiced doing some overhead walking lunges. Two dumbbells, one arm up, big step out, step back, step forward — repeat. You can alternate arms, but only one has to be up at a time. The other one you can hold at your side or rest the dumbbell on your shoulder, whatever works.
I practiced with 20# dumbbells and then shifted to 35# dumbbells, which seemed doable though really heavy. I knew it was going to be a challenge, so I kept both sets of dumbbells in case I needed to scale.
The workout? 2018 Team Series Event 4:
- Score: Total Time
- 5 rounds for time of:
- 50 double-unders
- 50-ft. single-arm overhead lunge
- Rx – 50/35# dumbbell
- Scaled – Single-unders and 35/20# dumbbell
- 5 rounds for time
- 50 singles, 5 double attempts (managed 3 doubles total across the 5 rounds)
- 50 foot single-arm overhead lunge
- started with 35# and made it about 20 feet before ditching those and shifting back to 20#
- Total time: 14:48
Let me just say that I have improved with my lunges, but overhead lunges even with one arm are a huge challenge. Most of it was done with my right arm up, but I did alternate a few times to the left side. I had one moment where I fell to my knees and couldn’t step out of my lunge – but it was like a slow-mo fall and I was laughing about it.
Yes, what a difference a day makes. Not my best workout, but I finished, worked hard, and had some success. Funny that.
Great work 8:30 class! Thanks Lara for the tips and encouragement!