Some days you dominate the workout. Sometimes it dominates you. And then there are those days when you come out wondering what the heck just happened.
My body is telling me that today was one of the third type. 🙂
I thought I was a little smarter this week. Last week I did Nicole’s gymnastics class and stayed for the team workout. That pretty much wiped me out for the rest of the day. Today I decided I would just do the gymnastics class. And that seems like a very wise decision after looking at the team workout and with how I feel after all the holds and skill work today.
Wasn’t sure I’d get in at all today, since we finally got AJ to the doc yesterday and they were pretty clear that it was a concussion she suffered a week ago at the water park. She’s been taking it easy, avoiding too much stressful physical activity (i.e. no strenuous crossfit workouts since last Saturday and the headaches began, no soccer, no volleyball). And this weekend will be her first screen-less weekend in a long while, so we’re making the best of it.
Our friend who is a neurological/psychological specialist and has also dealt with concussions with her kids through sports recommended that AJ add some movement to her rest period, so she went with me this morning to crossfit to do some moving. While we did the gymnastics class, she pedaled on the assault bike for a good hour and made it about 8 miles we think.
But anyway… let’s talk about that class. Unlike the last couple of times, this one was much more skills-focused. We still did a lot of stretching and holds, but we added in a whole mess of new movements.
Thankfully I was far from alone. We had maybe 20 people in attendance… Nicole taught and we had Jimmy & Drea, Marino & Deana, Monica, Caleb, Alex & Patty, Megan, Logan, Clare, Clara, Vanessa and her daughter, Steve, Lisa, Elyse, Shaun, and Lara. I think I got everybody!
So let’s start with the stretching, which actually figured into the workout itself.
Here’s the list:
It was an impressive array of top to bottom, hips, back, hamstrings, shoulders, wrists… pretty much everything.
From there, we worked on the movements for the day. The idea was we would go through numerous rounds (possibly as many as 10), dong the movements and then a minute of each of the stretches. So the first round, do the movements and then puppy dog. Second round, movements then diamond frog. Etc.
In reality we only got through maybe 6-8 rounds because we had so many people, but it was a great series that kept people moving right along.
The movements were:
- Single leg toes to bar
- Strict pull-up
- Side plank, right side – 20 seconds
- Side plank, left side – 20 seconds
- Arch body hold (Superman) – 20 seconds
Yeah, so we’ll go through these a bit.
Single leg toes to bar was interesting. Nicole went through many variations, from doing it on the floor to a kettlebell to numerous styles on the rig. I stuck to the floor for this one.
Essentially you lie flat on your back, with arms overhead touching a kettlebell, then try to bring your legs, as straight as you can keep them overhead to touch the kettlebell one at a time. (Watch this video to see someone do it hanging on a bar – https://youtu.be/vjzadvDAPF8.) It took me a while to warm up on this one, but by the third or fourth round I felt like I could move more independently leg to leg.
The pullover. Ah yes, my least favorite of these movements. Reminds me a bit of the “skin the cat” on the rings from a couple of years ago. I think eventually if I figure it out, it’ll be fun. Here’s a great video of Doug Larson from Barbell Shrugged going through the progression… https://youtu.be/RT6qXjey3wA
But let me tell you, this was not my cup of tea today. We had barbells anchored on freestanding squat racks so we could try this from the floor and get a bit of a running start. And I was not the only one who had issues, but I saw quite a few folks get it right from the start.
The only time I got all the way around the bar was when I had Nicole help me up and over. My legs would shoot out diagonally, not straight up, and I would usually just bang my thighs — hard — on the bar. And on the taller of the two squat racks, I’m pretty sure I rocked the thing hard enough it felt like it was going to fall over a couple of times.
However… I did make it around maybe twice, and I got stuck a couple of times. Mostly I just bashed myself on the bar. It was entertaining. I won’t say it was fun, but it was entertaining. And I have to give Nicole a lot of credit for helping me on the couple of “successes” I had. 🙂
It was NOT pretty. 🙂
Then there was a strict pull-up on the rig. These I was able to do every time and felt pretty good.
And the side planks (on elbow, not fully extended) weren’t bad. Nor was the Superman hold. AJ gave me some grief for not quite counting to 20 a couple of times, but I held parts of it (usually the Superman) for 30 seconds, so I think it balanced out.
I believe I only got through around 6 rounds. Some people may have made it to 8. We were very full and there were folks everywhere, so I often had to find open space to do a hold or wait for equipment to do a pullover. It was awesome to have that number of folks however, so I’m not really complaining.
So with that all done, we headed home. Next up we’ll head to watch Mickey’s soccer game and then drive to Denver to support AJ’s team, though she isn’t playing because of the concussion. We’re hopeful that in another day or two of screen rest and brain recovery, she’ll be in a better place.
Thank you Nicole for your patience with our huge, ungainly mass of folks. 🙂
And great work everybody!!