Monday. Ugh. Monday after pretty much being useless for three days with a cold. Double ugh. But it was time to get my butt in gear. Got the girls to school, checked in at work, and got ready for today’s workout.
Really I was hoping we didn’t have to run today and when I saw how slushy the parking lot was, it was pretty much guaranteed I was just going to row. 🙂 But I was not alone for Coach Drea in the 8:30 class. Melissa & Todd and Matt & Abigail were there (though their little one wasn’t cooperating with Matt getting a workout in). And we had a new warm-up from Nicole today with many new movements after a 2 minute row or bike.
- hip presses and hip circles
- cat/cows on forearms
- trunk rotations
- shoulder weaves
- holds in three different positions
- active and passive hangs
Mostly we hung out on the floor talking about how tight our hips and shoulders were. 🙂
From there, we grabbed an empty barbell and did some clean & jerk warm-up as well as working through some variations on a kipping L-pull-up. Jumping. Knee tucks. All sorts of interesting things. I quickly decided to go with a kipping knee tuck where you use the kip on the way up to tuck your knees to your chest and hold them there all the way back down. Not pretty, but effective.
Drea mentioned that we could do a 500m row or a 1:45 stint on the assault bike instead of the 400m run, but that she might recommend the bike over the rower since we have a long row tomorrow. Guess we’ll see how that goes tomorrow, but I decided to save my knees and row today.
The workout was:
- Metcon, for total time
- 5 rounds
- 400m run (performance), 200m run (fitness)
- 7 kipping L pull-ups (performance) or jumping, hanging knee raises (fitness)
- 4 clean & jerks (135/95# performance, 75/55# fitness)
In my case, it became:
- 5 rounds for time
- 500m row
- 7 kipping knee tuck pull-ups
- 4 clean & jerks @ 115#
I think I could have done the 135#, but decided to try and keep my time closer to the 20 minute goal. Turned out to be a wise choice.
Took me 22:54 to complete it. Rows were all in the 1:55 to 2:30 range. Pull-ups took the longest. And the C&Js were consistent. I was definitely last, but I finished even if it was a little slower than I’d like. I felt like I was fast in that first round, but consistent after that.
Not bad for my first workout in a few days. Hacking up a few things now, but that’s good. 🙂 Great work everybody!!