7:00am – Yoga at Yogis Anonymous, with Virginia
Yay! Back to yoga this morning after a couple super busy weeks. It felt both horrible and good. We had a total of 4 people in class, as well, which was cool. Since it’s so new we’ve only had 1-2 person classes up to this point.
We did a lot of planks and side planks. I have a feeling I’ll be experiencing some pretty sore obliques! It was fun, though. We did a few things I’d never tried before. Also did a lot of hip stretching of course, which always just leaves me achy.
12:00pm – CrossFit, Advanced
I was excited for this one today! I’d never done Quarter Gone Bad before, and despite the presence of thrusters, it looked like a fun one. Something different!
For anyone not familiar with the story, John Welbourn and Greg Glassman came up with this one while talking about the metabolic demands of football. In the spirit of Fight Gone Bad replicating the demands of an MMA fight, they wanted to create something that replicated football’s demands. And here’s what they came up with…
“Quarter Gone Bad”
5 rounds for total reps of:
15 sec – Thrusters (95#)
45 sec rest
15 sec – Weighted Pull-ups (14# – weight vest)
15 sec – Burpees
45 sec rest
Round 1 – 4/5/6
Round 2 – 3/4/6
Round 3 – 4/5/6
Round 4 – 4/5/6
Round 5 – 4/5/7
Thrusters were the worst part of this, by far. Bringing that weight down onto my body between reps was rough. I finally started, after a couple rounds, just going right down into the next squat as the weight came down. It meant I had to move faster (which was both good and bad), but I didn’t have to take the impact.
On pull ups I used my weight vest with 14# of plates in it. The first couple rounds I was super strict about not kipping. About half way through round 3 I started doing some kipping. So, on rounds 3, 4, 5 it was a mixture of half dead hang and half kipping.
Burpees! I really don’t mind burpees so much anymore. Which is saying something, because I used to be SO SLOW at them and I really hated them! Today I consistently got 6 on the first 4 rounds. I tried a couple times to do more and got a half rep. I was beginning to think it was physically impossible to cycle fast enough to get 7. Then on the final round I just went crazy and managed to get 7 and then slam into the ground on what would have been the 8th when the buzzer went off.
I don’t know why, but this workout was FUN.