sandy soreness

While waking up and waiting for my 7:00am TRX class folks to get here, I just had to share this awesome workout. Last night, my very good friend Eric and I did a circuit down on Baker Beach, near the Sand Ladder. For those of you that don’t know about the Sand Ladders…these are not for the faint of heart. One set will get your heart rate way up! Although our set didn’t involve any stairs, I knew it would be a toughy. Eric plays rugby for the Olympic Club, and he and his friends do crazy workouts like this a lot. I was lucky enough to get to experience it myself! The incredible backdrop we had was well worth the physical kick in the rear…I didn’t have my camera (it would have gotten way too sandy), but I had to share what we got to work out to…

san-francisco-28

(can you see how hard these look?)

OK, on to the set! My warm up was just jogging down the sand ladders to the beach, and a few dynamic stretches

Round 1:

1 Minute: Core (forearm – to hand – to forearm, 20 each side)

2 Minutes: one person sprints a sand hill; one person does 3 sets of jumps up a sand hill

1 Minute: Core (plank)

2 Minutes: Alternate exercises

Round 2: 

1 Minute: Core (in plank, opposite arm-leg step outs, switch, repeat)

2 Minutes: one person does 10 KB swings (we used a 30 lb), run to beach, 10 burpees, run back; one person does army crawl up a sand hill (this is where i got REALLY sandy)

1 Minute: Core (side plank swing-thru, 20 each side x2)

2 Minutes: Alternate exercises

Round 3:

1 Minute: Core (lie on back, leg/arm raises, 10 each side x2)

2 Minutes: one person does reverse squats, 8 each side, up sand hill x2; one person does back peddling up a sand hill

1 Minute: Core (lie on back, criss-cross extended legs)

2 Minutes: Alternate exercises

Round 4:

1 Minute: Core (hip bridges, 2 on each side)

2 Minutes: one person does sand hill sprints, one person does bear crawl up a sand hill

(no core the last round)

2 Minutes: Alternate exercises

PHEW. My quads were burning with onset soreness about an hour or so afterward. Eric, like a crazy person, jumped in the water afterward, while I played with Lucy and admired a view that seriously looked JUST like:

4779651608_42fafccfe8_z

This is from our exact vantage point, at the end of the set. We then had to climb the lovely sand ladders back up to the car, but what a great set for the books!

Lastly, a huge shout out to my beautiful, amazing mom, Kelley… HAPPY HAPPY BIRTHDAY! I love you!

mom ldp

(how cute is she?)

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