Fell Off A Box

If you were at Pura Vida Club yesterday about 12:15pm then you likely saw me fall off a 2 foot box/stand when I did a squat jump. It was one of those slow-mo falls. I landed on top of the box but shifted weight back just enough that I looked like I was one of those Nestea plunge commercials from the 80s...except there was no pool or water to fall backward into.

I was really tired yesterday and completely brain-fried that I forgot my camera for workout.  If I would have remember it, Cristina would have totally caught that fall on video.  Good thing for me I guess.  Bad for you since you miss out on a seriously good laugh at me.

Once making sure I was okay, trainer Cristina said, "Well, at least you know what it feels like to fall."  Yes I do and then what it feels like to laugh at yourself then get right back up and try again.  I had no problem jumping high enough to easily clear the box but for some reason my brain didn't want to trust I could do it. Determined, I jumped again and again. That first fall was the only one in high intensity intervals session.

I warmed up with a few minutes of walking but instead of doing sprints, since my right hamstring is super tight and bothering me, Cristina had me go to the rowing machine for row sprints of 30 seconds on, 30 seconds off. I did these for 8 minutes staying under 2:12 for 500 meters pace.  The last one I went under 2:00 pace for part of it.

I stretched out my hamstring on the foam roller for a few minutes.

Then it was over to the 2 foot box/stand.  First exercise was stand on top of box, lunge, step hop on top of box, then lunge with other leg and repeating as fast as you can for 30 seconds. Then repeating two more times.

Next the the box squats. After the fall I did one set of 10 then a set of 6.

The weighted ViPR was next.  Cristina pulled out one of the biggest (i.e. heaviest) ones. She had do a side lunge leaning the ViPR over to the side, then up and quick switch to lunge other side.  I did three rounds of 30 seconds going as fast as I could with 30 second rest in between.

She dropped the ViPR weight for me to do lunge presses. As soon as I tried, my hamstring said no.  So she switched me to fast squat presses - squatting with ViPR at chest level then pressing it overhead as I stood up.  Being bull-headed I tried lunges with press for the second round and powered through but for third round of 30 second interval I went back to the squats.

I wrapped up the 30 minutes high intensity intervals with more rolling of the hamstring on the foam roller. Guess I need to use mine at home more!