As usual, the class typically begins with "active stretch" to get the blood pumping and the muscles limber followed by a "skills workout" to build competency in a particular movement. Today's skill workout was doing handstands. It's weird to think about how I've never actually done a handstand in my life, even as a kid in gymnastics class or horsing around with friends. I think I started to get the hang of it toward the end of the workout session, holding a handstand for a few seconds at a time. I want to revisit that soon since...well, it's awesome to be able to do handstand!
WOD:
2-person team
3 RFT:
Overhead squat AMRAP (Rx 95 lbs, I did 65 lbs)
400m run
13:32, 132 reps (70 of which were mine).
Today, I didn't feel nearly as sucky today. Obviously, doing OH squats 30 lbs below Rx was a tremendous crutch, but it was still a tough workout. When doing a lot of OH squats, it becomes extremely important to maintain a shoulder shrug as instructed in the Essentials class. As fatigue sets on, the bar can get pretty wobbly unless you keep your lats locked and stabilized. Squatting of course challenges the glutes, back, and abs, but holding a weight above my head gave me a hell of a burn in my trapezius.
The running also went better. I paced myself in the first two with the intention of having some gas in the tank for the final bout. Fortunately, the strategy worked and I was able to push the last 200m to finish the workout. My partner only got 12 reps while I was running, so I like to think that my pace cut her short from finishing a few more.
Today I wore bandages over each blister and wore lifting gloves over that. That was definitely a good idea. The skin is still healing but at least it's no longer cracking open and feeling raw anymore.
I really don't get this then... if you finish the 3 repetitions before your partner, then she has to stop? So lets say she does 98 OH squats and is still going when you have already finished your 3 reps. She just stops without doing the run? I guess this means you need to pair up with someone near the same fitness level as you?
ReplyDeleteSorry for being confusing.
ReplyDeletePerson A does OHSs while Person B runs a 400. When Person B returns from her 400m run, she switches places with Person A. Person A runs off to do a 400 and Person B picks up the bar to do OHSs.
So yes, you need to pair up with someone near the same fitness level as you. To me, the idea is to instill some motivation and drive in each person since the person running should be hurrying up so you don't let your partner suffer underneath those OHSs for too long.