Torn Hands?
Amy overhead squats during yesterday's workout. The workout I gave was the following:
3 Rounds for time of:
400 Meter run
30 Overhead squats
15 Pull-ups
It turned out that almost everyone's hands were shredded whether it was from the Games last weekend or Angie on Tuesday, so some people substituted 3 rope climbs while other people subbed 20 ring rows each round for the pull-ups.
Kristy gives her hands a rest and ring rows instead.
Matt rope climbs instead of pull-ups.
For those of you who often workout by yourselves, it is important to be able to think up alternative exercises that have similar functions if you are injured, do not have the prescribed equipment, or simply need an easier modification. What other pulling exercises would have been suitable substitutions for pull-ups in this workout? Be creative!
Look for Zone Competition Results on Monday and the announcing of a new Challenge! This one is 100 days long and has nothing to do with food!
Have a great weekend!
Can the 100 day challenge be done out on trail? If so... I'm in... as soon as I know what it is... which might be a while since I'll be out of touch.
I'll see y'all in August. I promise to overhead squat some rocks... and maybe even my backpacking buddy. She only weighs 120lbs.
Posted by: Heather | July 11, 2008 at 10:03 AM
Yeah! A new challenge! I'm gonna try to be more available for this one! I was barely there for the Zone challenge and I STILL had fab results. How much more effective would it have been to fully participate? The anticipation is killing me! I'm off hiking too but only for the weekend. I'll check in on Tuesday night!
Posted by: Gloria Jean | July 11, 2008 at 10:23 AM
hey gang! i tell you what, this whole being my own coach thing is not favorite. i really, really, REALLY miss my coaches. i miss everyone, but the coaches for sure. it's good for me though to learn how to make my own programing and really feel when i'm doing things wrong or right. today i think i'm going to do some version of "helen" since i have a track, a kettlebell, and a pull-up bar available. i may sub chest to bar jumping pull-ups for kipping ones since i tore out a little on yesterday's workout. yesterday i did "angel just moved back to altitude and has limited equipment". it was 3 rounds of 30 squat snatches with a 20lb dumbell (15 on each arm) and 15 pull-ups. it certainly was challenging. i need to get a stop watch. what brand kind should i get? anyway, i miss you all like crazy and i hope everyone is well. stay strong, CFSC!
Posted by: angel s. | July 11, 2008 at 12:15 PM
Angel, good to hear from you! A version of Helen that I like is "Split Helen." Do one round of the run, KBS and pull-ups, then take a 2 minute rest. Then, complete round 2, followed by a 2 minute rest, and then round 3. Try to get no more than 15 seconds slower each round.
The Seiko Interval Timer is the best stop watch I know of, but it is spendy. You can find it on-line.
I'll post some workouts for you that are good with limited equipment.
Take Care, and keep posting your workouts for us!
Posted by: Mallee | July 11, 2008 at 12:46 PM
Hi Angel! Geez, you're a champ. I can only wish that I had the determination to workout like that even when no one else is around. You're the real thing!
Posted by: Gloria Jean | July 11, 2008 at 01:23 PM