Fun of a different kind!

[Catrin]

That sounds challenging, Catrin.
I've had a little break from training. Last Thursday, the instructor was on her honeymoon and they couldn't find a sub. Today, I have a cold, and it's also a holiday here, so not even sure there was a class. Plus, I wanted to be here when Oakleaf left for the marathon, so here I am. I'll do some weights at home, but I am really not feeling that well. I guess riding yesterday didn't help.

It was, but I feel pretty good today outside of sore glutes/hamstring. I was the only one who showed at my 6am group training this morning and he took some time to make certain we I warmed up/stretched my sore bits properly.

Glad you were able to host Oakleaf - really hoping her day goes very well today

[Crankin]

Today's boot camp kicked my zzz.
And, it was mostly cardio. One minute intervals of everything, with the usual weights/core stuff in between some of the intervals. Others were cardio intervals of different things in a row.
It was warmer this morning (54) and very humid. When I got to the gym, the heat was on . I think the AC finally went on, and all but one of the fans were on, but this got to me. I was sweating buckets and feeling it a lot more.
The only time I ever feel like this is always related to heat. I don't do well with sudden changes to warm; I really need to acclimate slowly.

[Catrin]

In my 30 minute session today, my trainer kicked my butt with something he calls "Crazy 8's". Appropriate name! I am going to miss our solo sessions, but I still have the benefit of his training 2-3 hours a week with the small group training sessions!

3 sets of the following 5 exercises for time - 8 reps for each and 16 total for the lunges (after warming up of course):

• Zurcher Front Squats
• Racked TRX Rows
• Deadlifts (personal record today - even if it was only for 4 reps)
• Dips (table dip, no rings...AS IF I could actually do that one)
• Kettlebell Lunges

2 minute break between sets, and the weight went up significantly for the Zurcher squats and deadlifts.

After THAT was over, we had 5 minutes left in my session so we headed back to the squat rack. I did back squats for 5 minutes but there was a twist Every 30 seconds I racked the bar and did 5 air squats.

When those 5 minutes were over my time was done....and I was done

First time I've done the Zurcher front squats, that totally gets around my shoulder/elbow flexibilty problem and I could do them properly

Hopefully I will get to ride tomorrow, planning on an easy ride - it is supposed to be in the 60's and not windy!!!!!!

[Catrin]

This was an excellent metabolic conditioning workout. I was the only one who showed up for group training this morning. By the time the 28.27 minutes it took me to perform the following, I was DONE. There was an appropriate warm-up prior to this. I didn't have anything left afterwards, but before long as I was charged up and ready for whatever this day might bring. Nothing in the following requires special equipment so it is easily modified, outside of (perhaps) the TRX rows.

100 air squats
30 second high plank
90 pushups
30 second high plank
80 TRX rows
30 second high plank
70 knees to chest sit-ups
30 second high plank
60 burpees
30 second high plank
50 modified deck squats
30 second high plank