6:00 am workout. Randy, the coach at CrossFitAsheville, made this up. Officially this was a CrossFit “rest day,” but Randy knew he had a few people in their late 30’s and early 40’s who needed a good, aptly named workout. The workout space is cool. Randy likes good dance and alt-rock music, and I find that the padded floor of the gymnasium helps a lot. Besides that, a kettle ball and a medicine ball are the only special equipment needed.
Warm-up: first stage slow: vigorous marching in place, 10 push ups, 10 sit ups, 10 air-squats, vigorous dancing cross-steps, hip flexor stretches, then, second stage quickly: 2 sets of: 10 pushups, 10 pull ups, 10 sit ups, 10 air-squats, followed by hip-flexor stretches (Sampsons, etc.) About 10 minutes. The warm-up left me feeling winded and sweaty. Time for a warm down? No.
The Workout: do this for time: 3 sets of 30 reps each of (a) pushups, (b) kettlebell swings, (c) wall-throw medicine ball sit-ups, and (4) air-squats. It took me 15:55 to do all three sets and I used a 15 lb (very light!) kettle ball; we all used 10 lb medicine ball. I did not come in last. My heart rate AVERAGED 165 during this period, and maxed out at 172. Intense.
Stretching: we do a yoga and tai-chi inspired routine that hits shoulders, hamstrings, back, and hip flexors. About 15 more minutes.
Participants: Shanna, Corey, Alaska Mike, Tom, Matt, and Rustan. Coach: Randy.