Here I go again on my own…
Hey friends! Since you so rarely vote for my 80s list I couldn’t help myself. 🙂 But I digress. Today’s WOD from home is on the longer side, so be sure you pace right out of the gate. Like we always say, slow and steady is better than fast and broken!
As always, take time to do your mobility, holding each stretch from 30 – 60 seconds on each side. Today the first will be the lying shoulder stretch, which you all know is one of my favorites, followed by the World’s Greatest Stretch (Which incorporates three stretches per leg) and finally you select a last stretch that works best for you!
Once you complete your mobility, the WOD is an AMRAP 20 with a triplet of movements. In twenty minutes how may rounds and reps can you complete of 10 Pike Push-Ups, 20 Lunge Steps, and 30 Jumping Jacks?
This one is a burner due to the long time domain, so get ready to break it down early if needed, especially the push-ups. Scales would be Pike with feet high on the couch or a chair (Make sure it doesn’t slide away), Pike from the floor with feet on floor and hips high, Regular push-ups. For lunge steps, alternate each step and get your knee to the floor keeping your shins as vertical as possible. No pushing off from your toes! Jumping Jacks, be light and springy; land softly. Your downstairs neighbors are locked in too.
WOD
AMRAP 20
10 Pike Push-Ups
20 Lunge Steps
30 Jumping Jacks
WOD: 7 + 14
I was as light and springy as it’s possible for me to be but definitely woke up my downstairs neighbors with my jumping jacks.
Whew, this was an effective one! I may just be adjusting to the AM workout feels (benefits of working from home!) but this really got the engine going!
I started with some inch worms and squats before diving into the mobility work. I spent some time in Pigeon Pose as my third “MOB of choice”.
For the WOD I subbed in regular push-ups to a 16″ bench for the pike push-ups.
Score: 9+7 with plenty of breaks to catch my breath. Miss you all!
REMINDER: you can also join our Facebook group “CFSV Shenanigans” to post nonsense and have a little fun during our “social distancing”. Here’s the link: https://www.facebook.com/groups/834990357012573/
There’s also a few cool workout vids of people you know doing this workout posted there… check them out!
Also, if you are curious about the “World’s Greatest Stretch”… it’s a 3 parter, shown in pics here. You know this one from class:
WOD: 15 + 17.
Absolute burner.
WoD: 13 + 12 Rx+Dog
Set up a workout space in a bedroom. Gave dog a chew stick (that should last 20 minutes) to distract her while I workout.
Minute by minute recap.
0:00 to 3:00 – pace is too fast!
3:00 to 7:00 – finding rhythm.
7:00 to 10:00 – feeling good.
10:00 to 11:00 – dog finishes chewy stick.
11:00 to 13:00 – dog decides to lick face during pike push ups; roll on feet during lunges.
13:00 to 17:00 – dog chases tail under and near lunges and jumping jacks.
17:00 to 20:00 – dog subdued by occasional petting/removal from the mat.
I’ll try get a short video to someone to post on facebook.
9+30. That got tiring. But the pike push-ups were actually doable. The advantages of not having a coach tell me I’m doing them wrong.
Eirik: Well done!
Heather J: Miss you! Keep up the great work!
Dan S: Yes, I need that video.
Jack O: It’s not ‘wrong’, it’s just inefficient. 😉
5k run followed by AMRAP 10 of above, 6 rounds completed.
13+10 Rx
Definitely the lunges moderating the pace.
10 rounds completed!
12 + 57 but I feel that my pike push ups were not properly done.
10+7 and thanks for the worlds greatest reminder … I was only doing 1/3!
8+8 with lots of interruptions/distractions
“Mommy are you extra-cizing?”
Felt good to knock the rust off, but working out by yourself sucks. Miss you, CFSV friends!
Hit this again today. Strong improvement: 18 + 10. Still a burner…