Coach Nick wanted to join the 6am athletes, so we traded sessions. I haven’t worked out with the 7am athletes in quite some time, and it was nice to do so today.
Push Challenge (AMRAP – Reps)
3-min AMRAP
– HSPUs (level III)
– Hand-release pushups (level II)
– Knee hand-release pushups (level I)
I forgot to wear my wrist wraps and thus really struggled with HSPUs. I spend much of my time on my head, literally, as I shook out my wrists. I shall attempt 3 minutes of HSPUs again this weekend.
1: Metcon (AMRAP – Reps)
Run 1 mile (note time)
2 minutes to complete max rep jumping weighted air squats (45/33)
2: Metcon (AMRAP – Reps)
Run 1 mile (note time)
2 minutes to complete max rep knees to elbows
3: Metcon (AMRAP – Reps)
Run 1 mile (note time)
2 minutes to complete max rep walking overhead lunges (45/35)
It was cold this morning, and I wore a sweatshirt and gloves whilst running.
There was no rest allowed between rounds. I have had this workout programmed for quite some time and hadn’t programmed running for the past two weeks. I get so very, very tired of folks saying “I hate running.” Running is functional movements at its finest. I won’t rant about cherry picking.
Karina, Denise, and Kristin attended the 7am session. I am exceedingly proud of Karina, as she kept me in her sights throughout the workout.
I ran the mile in an rather slow 6:42. What slowed me down? The Nike Metcons. I like the shoes for everything. Except running. The shoes felt clunky, and have too much heel for my liking.
I completed 51 jumping air squats in sets of 10, 10, 10, 5, 5, 5, 5, & 6 reps. Forty-five pounds felt heavy.
I really slowed down the second mile, taking 7:48 to run the distance. It’s always difficult to run after squatting. I completed 38 knees to elbows, completing 15 unbroken reps out of the gate. I did miss 2 reps (and didn’t count). My hands were so cold that I could barely feel the bar.
I ran the last mile in 7:15 and then completed 42 OH walking lunges. I completed 20 unbroken reps before placing the plate on the floor. My finishing time was 27:45. Minus 6 minutes that’d be 21:45, and that’d be a very slow 5K.
I liked the workout so much that I completed it again with the 11:45 am athletes, although I modified somewhat. Coach Jen led the session. I heart Coach Jen!
I once again completed the push challenge but completed hand release pushups instead, completing 84 reps. I began with 25 unbroken and completed no less than 3 unbroken during the workout. ‘Twas tough.
1: Metcon (AMRAP – Reps)
Run 1 mile (note time)
2 minutes to complete max rep jumping weighted air squats (45/33) back squats (65)
2: Metcon (AMRAP – Reps)
Run 1 mile (note time)
2 minutes to complete max rep knees to elbows GHD sit-ups
3: Metcon (AMRAP – Reps)
Run 1 mile (note time)
2 minutes to complete max rep walking overhead forward lunges (65)
This was just as challenging! It had only been about 3 hours since I had worked out.
Coach Jen counted down to the start, and Luke decided that he would join us for the run. And he didn’t want to listen to me when I told him to stay. I escorted him back to the box, asked Jen to hold his collar, and I began at the 1-minute mark.
I love running in my Chucks. Nonetheless my first mile was a slow 6:55. I then completed 48 back squats, resting on just a few occasions.
My second mile was a still slow 7:08. I was starting to get hot, so I removed arm sleeves and hat. Ah, much better. I completed 37 GHD sit-ups, the first 15 in unbroken reps.
I ran the last mile 7:05 and completed 39 forward lunges (with barbell on back). I almost had an even split. My total time was 27:17, faster than earlier in the day but nonetheless a slow 5K.
It was fun (for lack of a better word) starting a minute behind the other athletes, as it kept me focused. But not all of the time…
Brad, Jennifer, Deirdre, and Susie attended the session, and Susie led the charge. I had to systematically pass Jennifer, Deirdre, Brad, and finally Susie, and I wasn’t able to catch Susie until 800m into 2nd round. I caught her at the entrance to the box, walked in, and began to meander to the GHD machine. Jen looked at me and said, “You ran a mile?” I replied, “Yes. Oh, shit! No, I didn’t run a mile!” I then had to catch Susie again. Dammit. Susie later told me that she enjoyed trying to then keep up with me.
If you want to run faster, run with people who run faster than you do. And don’t wear Nike Metcons.
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