Wednesday, 3/4
Tuesday, 3/3
March 3, 2015Thursday, 3/5
March 5, 2015
Warm-Up
3 Rounds of
10 Alt Samson Lunges
20 Jumping Jacks
10 Supine Scorpion
20 Mountain Climbers
Team Met-Con (Groups of 4)
3 Rounds of
Row 40/30/20 Cals*
10 Alt DB Lunges
15 Ball slams
20 KB swings
30 Double Unders
– Follow the Leader style
– First Person Rests after DU until last teammate finished DU.
*Row should be under 2 minutes, so for 40 cals need to Avg 1200 per hour, Avg 900 for 30, Avg 600 for 20 cals.
Mobility
-1 Min standing calf stretch/side
-1 Min Band Hip/Hamstring stretch/side (3rd position in band hamstring series)
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I’m going to blame lack of sleep and terrible diet while on the road the past 3 days for how terrible this workout felt but it’s just as likely that I made a very bad decision on the first round hitting 40 cals much faster than necessary. From there pretty much everything felt awful to the point I wasn’t really sure I was going to get through this. Thanks to 5:30’s Team 3 for the motivation, though – slowed down a lot but finished!
Dray, congrats on finishing! I can’t imagine how difficult it must be to travel so much and keep coming back to the gym – count me impressed by you and all others who manage this.
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This was tough. Best quote of the night was from Coach Kate when she was encouraging us to sprint through each round: “It’s going to be crappy coming off the rower, but I don’t care.” 🙂 We all cracked up at that. She fits right in as a CFDC coach! And she was correct, it was certainly crappy going into those lunges when your legs were already destroyed from the row.
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I stuck to 20 calories, 10# DB (my hip flexors were unhappy tonight), subbed goblet squats for ball slams, and band pull-throughs. I had a great DU breakthrough! I did single-double x4, which is the most I’ve ever strung together, so that was exciting! Maybe DUs are starting to click?? I feel like Coach Kate’s tip a few weeks ago about slowing down the single before the double has made all the difference.