S: bench press – 60lbs. WOD: Tabata Wall ball, sit ups, jump lunges.

Not discussing feels much from yesterday. But briefly: I kind of sabotaged myself. And of course, I felt bad for being so bad. Whatever.

Warm up, I don’t quite remember… Was there a group warm up? Yes! There was. We used the light rubber bands to work our rotator cuffs. So, I used the yellow band. We did 20 movements with our arms in each direction two times. Then we moved to bench presses.

My trio of chicks started slow, and the goal (for us) was to get to a heavy 4 sets of 10 reps. He allowed for forced presses, which means that we are assisted some in order to get the bar up when needed. I ended with doing 1 unassisted set of 10 at 60 lbs (35lb bar, 2x 10s, and 2x 2.5s), 1 almost unassisted set (helped with last one), 1 assisted set of 10 at 55 lbs (helped for 2), and 1 assisted set of 10 at 55lbs (helped for 3). In between these sets we were doing tricep dips. Was supposed to be 10-12 reps, but I never ever hit that. I did 8, 7, 5. Yes, that’s cheating, but when I can’t even lift myself up, there wasn’t much I could do. I should have gone back to do more, and that’s where I slacked. Fk me.

WOD: Tabata Wall ball, sit ups, jump lunges.

So, I found the most amazing description of “tabata” ever: Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

I used a 14lb ball, no ab mat, did reverse lunges. The lunges were the only thing I scaled. I SHOULD have scaled the ball, bc FK ME ALL THE SABOTAGE. Just the extra 4 lbs made the wall balls murder. With the tabata version of these, we reported our worst round as our score. I’m trying to remember from last night, and didn’t write rounds down, but I think they were something like this:

• Wall balls: 10 – 10 – 8 – 8 – 7 – 6 – 5 – 4
• Sit ups: 12 – 11 – 10 – 9 – 7 – 4 – 3 – 2
• Reverse lunges: 12 – 12 – 10 – 10 – 10 – 8 – 7 – 7

Making my score: 4 + 2 + 7 = 13.

Matt had pity on me after reporting my 4. He didn’t call me out to report the last two; he walked over to me and asked. I’m grateful for that, bc reporting “2” would have broken me. Though, I will say that while I didn’t jump for the lunges (I was the only one to scale that back), I stayed low for the almost all of them, and all but two times kept going through to zero, whereas everyone else stopped with like 5 or 6 seconds left. So, either they hit their number, or I was counting time wrong. And, I don’t think I was, bc I rested a full 10 sec after each set. Weird. But, that’s a small victory. Yes, I’d do a few, and shake my legs out, but I kept at it. I surprised myself. Especially with the sit ups. I know I ended with terrible numbers, but, I fought through it. There were plenty of false sit ups, but I took some deeps breaths and tried again. So, go me?

WOD: Tabata Wall ball, sit ups, jump lunges.

Goal: as many reps as possible, keep lowest score per action.

Actual: Wall ball- 4, Sit ups- 2, Reverse Lunges- 7.