Today was a really tough, but fun, workout. Again it was a strength workout combined with interval training. Loved it. I don’t envy the coaches, as organizationally, they seem a bit hard to coach in the span of an hour – but Jarrod did a great job today.
Push Press 4-6 reps x5
3 sec hold at the top
Rep Ranges: Moving forward when you see a rep range like above (4-6) it means that every set the min number you can do is 4, max 6. If you achieve 6 you increase the weight for the next set
10 min partner row for max meters – partners switch every minute so it’s basically 1min on 1min off for 10min
Jarrod paired me with my pal Nicole and wanted met to keep in the same weight range and didn’t push too heavy, given my shoulder issues. I need to just keep on doing the bullet proof shoulders and gradually go up in weight. She’s pregnant and wasn’t going to go all beast mode on the weight. We ended up building to 75# and did three sets at that weight. My shoulder didn’t give me any pain and I did 6 reps for each set. Felt good and comforting that there was no pain.
Then we went onto the row. I love interval training. Nicole hates rowing (even though she is pretty good at it!) and is super pregnant, so my goal was to get us over 2000 meters together. I went out pretty hard in the first interval – at about a 1:40 / 500m pace. I can’t wait to do a 500m time trial. Hoping to get sub 1:50. Anyway, the transition part (as Jarrod told us) was the most time consuming part, but we got through it. The last 1:00 was BRUTAL – but left the rower feeling like I got a really good workout in. Our final time was 2167m. Here’s a pic of our final scores (aren’t we adorable!)
Here’s a panoramic shot of the Craic O’Dawn crew doing the same workout. It’s an action shot, which is why all the people rowing look all distorted and/or are missing.
I’m feeling pretty sore (in a good way) from the last week’s worth of workouts. I’m going to go in tomorrow, as Jarrod let us know he programmed tomorrow. I don’t know if this is a mistake, because one time he programmed a workout in celebration of his son (Leif’s) 2nd birthday called “The Terrible Twos” and it was very, very terrible indeed. So terrible that the name and the WoD is forever etched into my brain. I paired with Jamie and during the wall ball portion, I believe that I had a full fledged temper tantrum and threw the medicine ball down and kicked it repeatedly.