Throwing medicine balls is one of my favorite warm ups. It’s functional, fun and requires you to pay attention to the task; nothing says “good morning” like a 20 lb. med ball in the nose.
Workout of the Day
3 Rounds for time:
150 Jump Rope Singles
30 Press (45/33 lb.)
1 Mile Run
Cardio day! Nothing better for tightening and toning than a bit of cardio respiratory endurance work!
Ok, I kid I kid. But really, today’s session was a bit longer and lighter which is fairly unusual for us. Working that aerobic system is just as important as the short/intense and heavy. For most of us, the longer stuff is more destructive though, and can only be touched on infrequently so as to avoid overtraining. Today’s workout was about as long as we’ll be able to fit in to a class here at the gym, but I’d encourage you to occasionally get out in the park or at the beach and just get the body moving and keep it in motion for an hour or more. This work is important and should be part of everyone’s program.
Group Run with Lindsay Schuill – Sunday 9am
Lindsay will be assembling a group at 9am on Sunday at the gym. After carpooling down to the peninsula you’ll head out for a 4 mile run down the boardwalk with a possible breakfast stop at the end of the run.
I don’t know if I should be happy or livid. Today Jason and I jumped into the group workout shortly after the 11am group wrapped up. Eyeing the board I knew immediately that the run was going to be hard on me (admittedly not a strong runner). But I felt solid today, sure of my abilities to push hard. So I tee’d up on this thing and set a goal of 12 minutes per round, knowing that propelling my 230 lb. frame through single mile efforts at 7:30 would be difficult.
26 36 Minutes for this workout was lofty for me, but attainable with the right attention paid.
But guess what? I did it… Almost. I took off out the door for my last run knowing exactly how much time I had to finish, and as I rounded the half way point I was about 7 seconds off pace. I cranked the heat up a bit. Zap! Side ache. Whatever, I blew it off, legged it out and came through the door gasping. I was grinning. Sure I’d done it. Sure I’d met a goal.
Twenty six o’ threeee people… Three seconds off my goal. You think I’d be satisfied with a near-hit on a tough target. But I’m not. Finishing three seconds short to me feels like I didn’t pay enough attention. Feels like I wasted
2636 minutes of my life.
Don’t be surprised if you see me running down Placentia this time tomorrow trying to correct this lack of focus.
An impromptu double under clinic broke out today out of no where. Had I known Abraham “Buddy Lee JR” Wilhelms was going to make it in today I would have put a notice out to the group and charged a mint.
Looking lean Pascal!
He may not be happy with it, but I’ll tell you that Alec put in a solid performance on the 11.4 Games WOD today. 94 Reps in total.