Fun of a different kind!

[Crankin]

The thought of that hurts.

[Catrin]

The thought of that hurts.

It was far easier than I THOUGHT it would be, my jaw dropped when he told us what we were going to do. It worked like this:

Partner 1 has a harness on, Partner 2 has the other part of the harness around their body.
Partner 1 crawls (arms fully extended, not on elbows) 25 meters with Partner 2 pulling back on the harness to add resistance.
Partner 1 unhooks from the harness and does 10 deadball slams with a 20 pound ball.
Partner 2 climbs on Partner 1's back, go back to starting point and partners reverse position.

This was just the first part of our workout after we warmed up

One of my teammates refused to do it, she is pretty large and was afraid she would hurt someone, she did bear crawls and deadball slams instead.

[Catrin]

This morning was fun - but I could (literally) barely walk afterwards! It doesn't SOUND like all that much, but very quad intensive.

After our dynamic warmup the fun commenced

Single-leg planks but on the TRX, not the floor (4x20 seconds, 10 seconds off)
Dumbbell rotational side-planks
Kettlebell or barbell high pulls (for me it was kettlebells)

Superset of back-squats and pull-ups (PR on back-squats :-)
Superset of split squats on TRX and pushups (I did planks)

Metabolic finisher was a squat matrix:
24 prisoner squats
Lunges, 12 on each side
24 plyo-lunges
24 Frog jumps

The goal was to do the above in 2 minutes or under. It took me a little over that so all of us had to do it a second time, bad Catrin. I was faster the second time

My quads were seriously talking to me after the above workout - they recovered quickly of course but it was good to see my efforts got my body's attention! I actually had problems walking for the first few hundred feet after the finisher - it must have been just that combination AND this was the first group workout since Saturday - my body has had a couple days off from him!

[Catrin]

Sunday Funday workout today included the Partner 100's. This was during the last 30 minutes of class

Set a 30 minute timer for the following

100 Pullups (only modification allowed are band-assisted or an assisted pullup machine)
200 Pushups (elevated pushups only allowed modification - no knees)
300 Abmat situps
400 Air Squats (butt to dynamax ball for a valid rep)

The partnership is responsible for the reps, not each individual. So while my partner ran/jogged 200 meters I do the exercise. Upon her return I run 200 meters while she starts where I left off and so forth until we have either completed everything or the 30 minute timer goes off.

No partnership completed all of the reps in the 30 minute time period, though one partnership got more than halfway through the squats. We will re-do this soon and hope to beat our score from today. Fun - painful - but fun!

It is humbling for me to have to use the assisted pullup machine because of my shoulder, BUT I was able to do my fair share of the pushups even if they were elevated, I've not been able to do pushups without pain for some time so this was a good sign. I am unashamed to say that I am just a little sore this afternoon, and am enjoying a recovery beer

[Crankin]

Beer is a good recovery beverage .

[Catrin]

A short ride yesterday, a longer ride this morning before my Funday workout and it was a bit over the top

After warming up we did the following:

Round 1:
Beat up a really big tire with a sledge hammer 20 times
Run 400 meters
10 box jumps
Run 200 meters
50 monster rope slams
Run 100 meters
25 pushups
Run 200 meters
10 bouncing med-ball slams
Run 400 Meters

2 minute break

Round 2 = same as above but rowing rather than running

Round 3 = same as above but running AND rowing the full distance each round (so run 400 meters and row 400 meters).

I am feeling it this afternoon - I was certainly feeling it at the end but I am sure we all did. This was after a bike ride this morning...

ummmm, no more mixing riding AND Sunday Funday workouts in the future... I will have to choose from week to week but it WAS fun

[Catrin]

I thought my deep squat was pretty good... Well, it turns out it IS pretty good when I am back-squatting more than my body weight, pretty bad in some other situations. I think it is only good during back-squats because the weight is keeping my heels down. So, me and my body are going to be discussing this with each other - and with some rehab/pre-hab guidance from my trainer I AM going to get this down this summer. No more fun and games, and this will also help my riding with ankle/hip flexibility. Thankfully squats don't hurt my knees Also doing some balance work which is seriously needed...and can only help on the bike as well!