Ben, Kate and I were led by Coach Arik for the last workout
of Fundamentals. My abs were a little
sore and I had a bit of a left knee thing from a run the previous night, but
was otherwise in good shape. We warmed
up with a 500m row, shoulder sequence, walking lunges with twist towards
forward foot and high skips. Coach Arik
was kind enough to quickly review the moves that I missed from Sessions 9 and
10 which were Turkish get-ups and squat presses.
Squat presses start with the PVC pipe overhead and the
elbows pointed towards the floor in a wide grip. Descend into the squat position and lower the
bar behind you, keeping the elbows pointed down. This is part of a progression to get to
cleans, etc.
Turkish get-ups are very meticulous. Start laying on your back, roll to the side
and grab the kettle bell with both hands.
Extend the kettle bell with 1 hand and keep an eye on it the whole
time. Extend the opposite hand and then
raise the adjacent knee at a right angle.
Sweep the opposite leg through the “plank” and get into a lunge
position. From here, complete the lunge
with the kettle bell and reverse the motion to the floor for 1 repetition.
Our WOD would be a repeat of session 1. This consisted of a 12 minute AMRAP of 100m
row, 8 goblet squats (25# kb), 8 ring rows and 8 push-ups. Last time I did 4 + 17. This time in 12 minutes, I was able to get 6
+ 12. I was really proud of the progress
I made over the past 4 weeks and look forward to starting a membership to
attend 3X/week.
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