We started with 2 rounds of a 250 m row, 20 air squats, 10 sit ups, and 5 pushups for a warmup.

We did an ab workout series. We did 10 GHD sit ups every minute on the minute for 5 minutes. I was working on technique. I’d been doing them wrong. Now I’m totally messed up!

Then we rested 2 minutes and went to 3 minutes maximum effort toes to bar. My max is zero which I think means that I should just get to watch but it doesn’t work that way. Two minutes of rest and then we did 3 minutes of 8 sit ups with a medicine ball and 8 plank knees to elbows. You start in plank and then jump your knees up to your left elbow, then back to plank, and then to your right elbow.

The workout was 4 rounds of:

  • 50 double unders or 150 single jump ropes – I did singles
  • 25 overhead squats. I did 33 lbs overhead while squatting.

I did it in 10:41.

Rest of the weekend

I woke up coughing on Thursday. You know what’s fun? Do an ab workout and then cough hard. I spent the next few days going, “Hack..hack…hack…..ow.” I didn’t do any swimming because no one wants germs in the pool and I visualized myself starting to cough and inhaling the pool which would not be fun either.


We worked on back squats. We had a substitute coach because ours was sick and this one is meaner. She made me focus more on getting more depth in the squats than on adding weight.

The workout was:

  • 12 stone to shoulder – I did 75 lbs. The rx weight for women was 95, which I can do, but I’m sooooo glad I scaled this down.
  • 24 burpees
  • 9 stone to shoulder and 18 burpees
  • 6 stone to shoulder and 12 burpees
  • 3 stone to shoulder and 6 burpees
  • 1 stone to shoulder and 2 burpees
  • I did it in 17:24. It was a killer. I think I lost feeling in my legs around the end of the first set of burpees. That was probably a good thing.