Today marks the 4th workout of the week for me… Tues, Weds, Thurs, and now Friday. And yes, even I was surprised I was in for a 4th day this week, though I’m still planning on going to a 5th day tomorrow for the team workout — so apparently I’m a bit crazy while on vacation.
Today we had a TON of people in the 8:30 class. It was awesome. Almost felt a bit like a team WOD because we had such a crowd. Drea and Jimmy had to deal with the whole Fitzy clan, plus Jonathan, Jordan, Austen, Todd & Melissa, Greg and his wife, Brian & Reagan, and Connie. I feel like I’ve missed a few people, but the place was hopping!
We did a modified warm-up (200m run instead of jump rope) but did all the rest, and then talked about and warmed up the various movements of the workout:
- Metcon – score total time for 3 rounds
- 100-ft. walking lunge
- 50 squats
- 30 hip extensions
- 60-ft. walking lunge
- 30 squats
- 15 hip extensions
We spent a good amount of time talking about air squats and did a number of reps holding a 10# weight plate in front of us as a counterbalance. Considering that the workout called for 150 air squats, getting the mechanics right was a good place to start. And I have to say my hamstrings are a wee bit tight after all the KBS on Weds night, but we made it work.
After that we did a few good mornings with a PVC pipe and chatted about variations. The hip extensions could be done on the GHD or we could do Good Mornings with a band or an unloaded barbell. With as tight as I was, I decided that a PVC pipe was more my speed today, so I stayed there. Other than that, the movements were going to be ok, or so I hoped.
And normally when I see the words “walking lunge” in a workout, I cringe. (Who am I kidding, I did actually cringe when I saw it last night.) But I was encouraged by the fact that it didn’t say “overhead” on it. 🙂
Drea said the fastest time was 9 minutes, so in my head (like always) I doubled it and set a maximum time for myself of 18 minutes. I thought that was reasonable.
So when we got going… I plainly stated “and now going for the world’s slowest walking lunges… ME!” I wasn’t lying. 🙂
Walking lunges were slow, but I usually managed 50ft relatively unbroken before staggering back in sets of 3-5 steps. Squats I broke up into 10s and 15s at first and then did 10s, 8s, and 7s. And I think I did all the good mornings unbroken all three sets.
Took me 14:58 to finish everything. I am happy with that — a full three minutes under my max time I set for myself. Definitely not the fastest out of the gate, but I’ll take it.
How’d the rest of the Fitzy clan do?
- AJ did it in 12:31 with GHD hip extensions
- Mickey did it in 13:45 with 35# Good Mornings
- Ev did it in 13:57 with 35# good mornings
So I was definitely slower than the rest of the clan, but happy nonetheless. I’m never competing with anybody but myself. 🙂
Great work 8:30 class! And it looked like 9:30 had a big bunch of folks as well! I like weeks where folks have vacation time. 🙂
And I’ve typed this whole thing up while standing at my new standing desk because I am afraid if I sit down, I might not get up again!!