It seems like it’s been forever since we’ve had a workout that took less than 10 minutes to complete. 20 minutes? 30? 45? Sure. 5-10? Um, no.
Today we remedied that. 🙂
Plus it’s the only day this week that I got to work out with my wife, but we had quite a cast of characters today for Coach Bill. Sarah, Nichole, Melissa, Jenny, Nicole, and her friend Chris – a drop-in who’s at a conference in town this week. We had fun. 🙂
Started with a lot of groaning during the stretching warm-up. Plenty of hamstring, knee, ankle, and front rack work. I’m really digging these Nicole-created warm-ups — they seem to not kill me like a lot of the older warm-ups we’ve done.
In fact, some of us (Bill, Jenny, myself) have talked about trying to do them at home more often. I sit in an office chair all day, so even if I get up and do the basic routine:
- 5 inchworms
- 10 windmills per side
- 6 out/middle/out/back double-taps
- 10 squat to stands (the new one)
- 1 minute active hip flexor stretch (in a knee-down lunge position)
That covers a majority of my issues right there. I need to find some better ways to work on ankles and knees as well, but if I do 5 minutes of stretching every hour or two, that would certainly help me down the line.
Once we were done with the stretching, we did a traditional front squat warm-up with a PVC pipe and an empty bar before loading it up for the actual workout.
- 21-15-9 reps for time of:
- front squats, 185/125#
- GHD sit-ups with a 14/10# medicine ball
- Level II – 135/95#, GHD sit-ups (no med ball)
- Level I – 75/45#, abmat sit-ups with med ball (10/8#)
My back and hamstrings were a bit sore after yesterday’s strength workout, so I did a variation:
- 115# front squats
- abmat sit-ups with 14# med ball
And I tried not to break the front squats into more than 2 sets per round, but that didn’t quite happen:
- 11 + 10 front squats, 21 sit-ups
- 8 + 3 + 4 front squats, 15 sit-ups
- 9 front squats (brief pause after 5, but didn’t set down), 9 sit-ups
- Time: 7:04
- 75# front squats and a 10# med ball
I think I was among the slower folks, but I felt like I pushed pretty well. I paused a bit more than I wanted to in the set of 15 front squats, but other than that I pushed a pretty good pace.
Great class. Nice, short workout. What is there to complain about?
Great work folks and thanks for a fun class, Bill!