Fun of a different kind!

[Catrin]

Your post made me smile Crankin! I can see how the combination of riding + Boot Camp when he isn't used to the latter can hit the knees - glad to hear that he is wise enough to not fear modifications. I've a bit of a problem with not wanting to do that but my coach no longer gives me the choice, he plans my modifications into his program

Yesterday I was the only one to show for the 8am group training and he knows me so he KNEW I needed an azz-kicking/stress busting workout. He was all ready for me. The last ~18 minutes of the workout looked like this:

Kettlebell ladder the 1st (this took me 9:38 to complete)
44 lb kettlebell goblet squats: 20 down to one by twos (so 20, 18, 16, etc)
TRX Rows: 1-10 by ones

Kettlebell Ladder the 2nd: (8:17 to complete)
62 pound kettlebell swings: 10 down to 1 by ones
TRX Chest Presses: 1-20 by twos

I seriously needed this workout - and it has entered my list of favorites!

[Irulan]

I would think the instructor would be supervising first timers.... "If you are new to this, you might do only XX stair repeats..."?

[Crankin]

He said several of the participants were sitting down on the ground. He has the cardio capacity and the legs to do the running. His body is just not used to it. The instructor didn't make anyone do stuff when they couldn't. I showed him how to modify the side slides/touch the ground.

[Catrin]

This is "Warrior Cardio" week for my group training, and while our coach's warmups are always intense, for the last week of the month they progress in intensity so we are ready for the main event. This morning part of our second warmup included mountain climbers on sliders. Sounds simple, but we had one foot in the air - the only foot on the ground is the one attempting to do the mountain climber. I did it - it was just a few inches for each one but I DID it The main event that we were warming up for was intense, but fun! I think that I am a sick woman....

[Catrin]

"Warrior Cardio" week has rolled around again - it is always the last week of the month. My butt was thoroughly kicked this morning! Our "finisher" was the following:

Prowler sled push for 200 meters
100 monster rope over-head slams
50 wall balls (in my case it was 42 wall balls and 25 goblet squats)
25 Head Cutters (burpees with a kettlebell)

All of this followed a 10 minute body weight pyramid and a 6 minute KB clean and mountain climber combination.

I was the second slowest, so far, in completing this work in 15:24. I am NOT ashamed of that time, it was a royal butt-kicking - which is a good thing for a holiday week! Back tomorrow morning for another one before heading out of town for the rest of the week. BTW, the fastest time so far was 8:45 THAT was awesome, and from a man in my age group.

[Irulan]

We did dumbbell 100's today. That is 100 of each exercise before you move on to the next one. 10% of body weight in each hand, for me that's a 12 on each hand. I had to downgrade when I got to the curls.
bench press
squats
rows
lunges
curls
catch and release
horizontal pull ups
side lunges.

.If you hit failure before 100 you have to (pick one) row 500m, jump-rope 100, jumping jacks 100, quadmill, run of set of soccer field lines, and then between each dumbbell set you had to do some core in this order, choose one, going down the list.
10 log rolls
20 pikes
30 alternate pikes
40 sky divers
50 hip dips
and I forget what was after that as I only made it to the horizontal pull ups.

"fun", right?

[Catrin]

Irulan, your coach and mine are related!

I've heard through the grapevine that our coach has the Hell Mill planned for us tomorrow morning. Basically it is an assortment of exercises done around a 200 meter track, a single exercise for each 200 meter lap (8 total laps). So lap one (or one of them), will be bear crawls for 200 meters. He has different versions of this particular workout so we will see in the morning what is in store for us. We don't do this often, it isn't a common workout. He does usually pull the stops out around holiday time. It should be a lot of 'fun', and an interesting way to prepare for a 7.5 hour drive directly afterwards