Fun of a different kind!

[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

[Catrin]

We didn't do the Hell Mile last week - which is a good thing since I had that really long drive right after. I am considering doing a more shoulder-friendly version of it this Saturday, we will see.

This morning was a great workout as always, and we did an EMOM (every minute on the minute) for 15 minutes. The idea is very simple, the first minute you do 1 of each (2) exercises. Rest for the remainder of the minute. Second minute complete 2 of each and continue that way until the 15 minutes are up. The goal is to complete all reps of both exercises within each minute. If you fail to complete all reps of both exercises within the minute time frame then you cut the reps for both in half and just complete that number for the rest of the time.

So, for example, if you make it to the 8th minute and complete all 8 reps of the first exercise but not the second, for the remainder of the 15 minutes you complete 4 of each during each minute.

Our two exercises today were kettlebell goblet squats and pushups. He actually had me do something else for the second exercise as pressing is a problem for me right now. I got all the way to the 15th minute I did not, however, complete, I failed on the 15th round. I am pleased with that however, it is the closest I've ever gotten to completing this particular EMOM workout. The only thing better than goblet squats for this are deadlifts

[Crankin]

I felt like I was dying in boot camp today. It was the evil one, but while it wasn't tough cardio wise, almost none, she had us doing planks with sliders. I hate those things. I can do the standing stuff with them, no issue, but today was misery. I always use smaller weights in her class, and even those were hurting me. But... I felt better afterwards, and then I went to PT, where I got a very good massage.

[Catrin]

I hear you Crankin, planks and sliders can be...interesting for me as well because of my bad shoulder. Things seem to be improving though - slowly - but improving.

[Catrin]

Today I met with a training partner and we did the Partner 100's workout. The actual exercises can differ, but this is what we chose to do:

100 Chin-ups (her) or TRX Rows (me)
100 back squats (her) or goblet squats (me)
(I am not allowed to do overhead work or pullups right now and while back squats aren't "over head", one must go there to get the bar in position and, of course, remove it!)
100 Abmat situps
100 95-pound deadlifts
100 TRX hip extensions

How this works is one partner runs a set distance while the other partner starts the exercise. At the end of that distance the partners switch and partner 2 starts up with the number where partner 1 stopped. We normally do 4 exercises in this workout, but we seemed to have some fuel left in the tank so decided to do a "bonus" round. I've no idea how far we actually ran, and it took us 54:12 to complete this workout. We were focusing more on form than time, and now my hammies are sore. This is a GOOD thing as I hardly ever get sore...tomorrow all I will do is mobility work and, possibly, some rowing. We will see.

[Catrin]

Our coach gives us a "weekly challenge" every week to do on our own, and this week the challenge had a Christmas connection - it was the "12 Days of Christmas" workout. It is pretty simple, with each round add the next exercise, just like the song. I had to change the overhead work since I can't do that, so this version has my modifications.

1 Burpee Pullup
2 Deadlifts (body weight)
3 Medball Cleans (originally Medball Clean & OH Toss)
4 Tire Flips (originally handstand pushups or pike pushups)
5 Box Jumps
6 Pushups
7 TRX racked rows
8 Split Jumps
9 Kettlebell Swings
10 TRX Crunches
11 Medball Forward toss (replacing Medball OH Slams)
12 BB Front Squats (originally BB squat and press)

It was a lot of fun and took me 44:06 (not counting warming up). My goal was to finish the workout + warmup in an hour and I succeeded. This was the most equipment heavy workout I've ever done on my own! I know I've team-mates who would have done it faster, but my goal was to FINISH it, and to focus on proper form. I will do it again in a couple of months and see if I can improve my time

[ridebikeme]

Sounds like a great workout Catrin! Glad to hear that you are having fun and being challenged

[Catrin]

I needed a good conditioning workout this morning since I missed our Funday workout yesterday, so I took this one on again. Even managed to shave a couple minutes off my origional time! Would love to do this in sub-30 minutes, but that isn't going to happen anytime soon. It is a lot of fun though!

Our coach gives us a "weekly challenge" every week to do on our own, and this week the challenge had a Christmas connection - it was the "12 Days of Christmas" workout. It is pretty simple, with each round add the next exercise, just like the song. I had to change the overhead work since I can't do that, so this version has my modifications.

1 Burpee Pullup
2 Deadlifts (body weight)
3 Medball Cleans (originally Medball Clean & OH Toss)
4 Tire Flips (originally handstand pushups or pike pushups)
5 Box Jumps
6 Pushups
7 TRX racked rows
8 Split Jumps
9 Kettlebell Swings
10 TRX Crunches
11 Medball Slams (actually did the slams the second time)
12 BB Front Squats (originally BB squat and press)