Though I really wanted to get in to try yesterday’s workout (looked like a good shoulder killer), my day was nuts so I couldn’t make it in. So I was glad that today worked out.
Usually it’s a day I get to work out with my wife, but she was asked to speak to the preschool class of another member, Connie, about being a veterinarian. Both of them are very brave to be surrounded by so many wee ones. 🙂 So we missed her today, but marshaled on. (She’s hoping to get into one of the afternoon classes.)
Coach Drea had a good sized class today. Matt & Abigail, Sarah, Logan, Todd & Melissa, plus yours truly. We started with this week’s warm-up where one minute of jump rope and one minute of jumping jacks is STILL a challenge. Go figure.
When we were good and warm we worked on some GHD sit-up practice, first on the floor, then on the GHD machines themselves. And after that we went through a bit of rowing practice. Both were definitely useful, though I have to admit to not liking doing GHDs in the middle of a workout because getting in and out of the apparatus is less than graceful for me, so I didn’t want to hold anyone up.
There was some debate over who would row vs. who would use the assault bikes and Todd was kind enough to volunteer to bike so I could row. Thanks Todd. My knees appreciated it. 🙂
Today’s workout was…
- 4 rounds for time of:
- 30/20-cal. row
- 30 GHD sit-ups to parallel
- 4 rounds for time of:
- 20/15-cal. row
- 30 AbMat sit-ups
The goal was to stay consistent on the row times and really focus on that GHD movement of bending the knees on the way back and pushing them down for a little momentum (and to engage the glutes) on the way back up .
Well, I wasn’t very consistent on my rows. My times went from around 1:25 for my fastest to about 2 minutes for my slowest (last round). I think the middle two rounds were around 1:45.
But those GHD sit-ups on the floor were a challenge. First round I did big sets of 10. That fell apart from the second round on and I can feel my abs now. Definitely a bit more challenging than typical butterfly sit-ups.
Drea said the times in earlier classes were around 11-14 minutes. I finished in 14:46 and I’m pleased with that. Though I wasn’t competing with anybody else, I was pleased to see that I wasn’t the last one done today. I was pushing the whole way through and I will definitely feel that push for the rest of today and the next day or two.
Woot! Thanks for the encouragement Caleb — hope the 9:30 class went well!