Tuesday, November 3, 2020
A. Max cals in 90s – choose erg.
B. Max broad jump for distance (3 consecutive)
C. Max Ball Slams in 3:00 – choose weight
D. 30 Hip and Back Extensions (controlled)
E. 2:00 Cumulative L-sit hold
A. Max cals in 90s – choose erg.
B. Max broad jump for distance (3 consecutive)
C. Max Ball Slams in 3:00 – choose weight
D. 30 Hip and Back Extensions (controlled)
E. 2:00 Cumulative L-sit hold
C: 55 @ 20#. Perfect way to release some aggression. 😈
B: 18.5’
D: 15. I’m finally getting these. And so will my ass and hammies tomorrow…..
E: on the floor with feet up, knees slightly bent. Around 4 minutes. Thought it was 3 minutes until Adele kindly pointed out it was 2 when I was almost done. 🤦🏻♀️
A: 24 on the bike. Full plaid.
D: went back to finish these. Big mistake after the bike. Managed 10 more before my knees had enough.
Thanks Ragnar. Guess you and I are the only geeks…..
A. 37 cals
B. 28’ was my max. Hit that a couple of times.
C. 25# ball. Don’t remember the number. Took a few breaks, so not enough.
D. Done
E. Pike raises. Total time to accumulate was about 3:30.
Thanks Derek!
A. Max cals in 90s – Rower
30 Cals – Getting better at these, but have much to learn. Looking forward to my next row using Derek + Derek’s coaching today.
B. Max broad jump for distance (3 consecutive)
Derek P, thank you so much for your coaching today. I did the best jump I’ve ever done (15ft+80in) and I know I have more. Been working on jumps since I started.
C. Max Ball Slams in 3:00 – 50lb ball – 52 slams
Surprised myself today. I can do 60 with slightly less rest but my 3 min was up. I rested when I lost my form. Very difficult right after the hip-back extensions
D. 30 Hip and Back Extensions (controlled)
I’m a total control freak so I love these. Broke them into 3 sets. 15/10/5.
E. 2:00 Cumulative L-sit hold
First minute I used parallel bars.
15/10/10/10/15 with 45sec rest between. So hard.
Really focused on using shoulders and triceps for stability and getting my heals higher off the floor.
Second minute I did from floor, hands in front, keeping my heals 6-8 in. Above floor. 25/35 sec sets. Great!
I workout with amazing people. Congrats Nick on the great row!
E. 4:10 – L-support on the rings. Curse you Ragnar for that suggestion 😉! These definitely got a bit saggy towards the end.
B. Feeling bouncy tonight, hit 24’6”
C. 66 with 20# These started to get into my back by end, glad I didn’t try and go heavier
D. Done. Took way too much time and a couple of position changes. Also really lit up my back.
A. 30 calories. Wasn’t sure if I was going to be able to do this with a sore back, turns out it was good and helped loosen it up this time (go figure🤷🏼) Thanks everyone for the push at the end!
Thanks Ragnar!!
C – 50 with 20# ball
D – broke these up into several sets between other movements. No idea how many in total as I can never seem to keep count of these. At least 30
B – 16’ + 3” was my max of 5 attempts
A – bike 17 cals
E – no idea! did many short sets (very short) on the paralettes and then 2 30s pike raises
Thanks, Colin!
A : Did this twice (both on rower) at 25 and 21 cals
B : 10 feet, really gotta work on these. As a dancer I did lots of vertical jumping. As for horizontal… needs some work
C : ~62 slam balls w/20 lb ball, give or take
D : Found a good form, broke into sets of 10 with 5 bonus ones(these were painful but fun)
E : Attempted with parallel bars, lasted 5 seconds and moved onto a tight v position for the rest of my time.
Great class, thanks Derek!