It’s Monday and nobody really wanted to get moving this morning. But we did. The new 2 year old Blue Healer puppy running around our house made sure of that.
Once everybody was off to school and I got a little started for work, it was time to head into the box for the first workout of the week. Coach Drea had a good group of folks today – we had Clare, Todd & Melissa, Lara, and Logan.
We started with a new warm-up that involved stretching, lunges, and torturous lacrosse balls — but it was still better than a minute of single-unders followed by a minute of jumping jacks, so I think I’ll survive. 🙂
The workout involved Turkish get-ups, so we did some refresher with those, a bit more with ring dip variations, and a quick discussion of rowing and assault bikes. Todd was nice enough last week to give up a rower, so I took one for the team and used an assault bike today. Probably a really poor decision made for a really good reason. 🙂
- Metcon – rounds and reps
- 20 minute AMRAP
- 20/15 calorie row
- 15 ring dips (performance) or 10 band- or foot-assisted ring dips (fitness)
- 10 Turkish get-ups (40/25# dumbbell) (performance) or 5 Turkish get-ups (20/15# dumbbell) (fitness)
I varied it a little bit (shocking):
- Tried for 25 calories on the assault bike
- 10 ring dips
- 5 Turkish get-ups with a 15# dumbbell
I’m honestly not sure which was the worst part of this one for me — the get-ups or the assault bike. But I’m leaning towards the bike. That damn Devil’s Tricycle.
So how’d it go?
- 25 calories, 10 ring dips, 5 get-ups (knee pop)
- 21 calories, 10 ring dips, 5 get-ups
- 19 calories, 10 ring dips, 5 get-ups
- 13 calories
- (average: 21.5 calories or so)
The Devil’s Tricycle is not a good piece of equipment for me. It makes my knees and shoulders hurt like no other equipment at the box. So it’s likely something I need to do more often (a mental struggle at best, a physical one at worst). I literally pushed to 9 or 10 calories and had to stop dead because either my knees were burning or my shoulders were.
Ring dips actually went ok today. Mostly I did sets of 3 or 2, which took a while, but I didn’t require a band or jump to finish them off. My last couple were really rough singles, but I did ’em. It’s amazing how much better they were than a couple of weeks ago when we did 40 push-ups before we attempted ring dips and I couldn’t do more than a couple really ragged ones. 🙂
Turkish Get-ups are one of those independent movements (i.e. single arm, not two arms) that have always given me issues. I have pulled a groin doing them in the past (day after a sprinting WOD). And the mobility in my shoulders and hips has usually been a limiting factor.
Today I was very very tentative with them. I started out with a 15# dumbbell and actually dropped it while we were warming up. Simply trying to get the movement down with a arm straightened overhead was challenging by itself. The only bad part was a pop in my left knee during the 1st set of 5. I’ve gone ahead and iced it and it doesn’t seem to be much worse for the wear, but I’ll keep an eye on it.
But during the workout, I did three sets of 5 alternating Turkish get-ups today and did ok with them. Definitely not pretty, but more consistent every time than ever before. So I’ll count that as solid progress.
So I made it through 3 full rounds + 13 calories. It was a struggle and I’ll take it.
Now I should get some work done. 🙂
Great work 8:30 class! And next time I’m claiming a rower. 😀