Workout
20 min AMRAP
15/12 cal bike (scaled 12/9)
12 DB Push press (45/30)
9 Dips
6 Dball shoulder/total (100/60)
**Starting off the week with a nice sexy metcon (ANSM). Afterwards, you might not agree with me. But I define ANSM as a longer workout where we don’t have a strength component beforehand. You might not think bike sprints or dball shoulders are sexy – as I do – but beauty is in the eye of the beholder. *shrug*
With that said, and since there won’t be an IG live video – apologies to my fans *silence… crickets..:| ) – I’ll do by my best to break down a couple things in this post that I think you should focus on.
Bike sprints – Goal time is max of 1:15-1:30 to finish your respective calories. At minimum, aim to hold 300-250 watts (men) or 150-200 watts (women). How does one do this? Practice. You get in beforehand, and every day the rest of this week and next, and bike for 2 minutes at this pace. And once that because manageable, you hold a slightly faster pace for longer. And before you know it, the calories are ticking away.
*Side note – I’ve got some killer.. I mean, really good and fun bike and row workouts if anyone is interested in working on their anaerobic capacity. -Jen
For the dballs – work on your transitions. Your foot is a pivot, and every time you flip the ball over your shoulder, pivot around that foot until you’re facing the ball again. Right shoulder, left foot is the pivot; left shoulder, right foot is the pivot. It will help keep you closer to the ball instead of wandering. I found this worked for me, so give it a shot! Maybe same shoulder/same foot works for you.
Daily Read
Wrist Nerdery: Anterior Muscles
CrossFit