Yet another Gaff
If you follow my twitter stream you would know i was going to try to attend a spinning class today. I got to the gym a bit late, the door was closed and a sign in front. So i didn't want to be "That guy" and walk in late so i did other things. Seeing more work people there of late, not a bad thing but its funny how maybe i just didn't notice them before.One more in the litany of silly things i have done. Walking on the treadmill while warming up i didn't have my iPod with me because i was supposed to be in the class. I zoned out while warming up and actually lengthened my stride to stretch my legs out, and walked right off the back of the treadmill... I recovered before i actually fell off but i looked a might bit silly again. And this time the gym was full so i had more witnesses.
Warm up 10 minute walk, giving the humidity and the heat today it was more like a swim.
- 15 minutes on treadmill. 4 min @ 3.5 mph warm up. 2 min at 6 mph 2 min @ 3.5, 2 min @ 7.5 6 min at 3.5
- 10 minutes of Stretching quads, hamstrings, arms, groin, achilies & back
- 3 sets of 15 crunches, done slower than before. 3 count
- 3 sets of 12 hanging back extensions *
I noticed my form was pretty sloppy in the back extensions this time i actually ended up pulling a muscle in the small of my back just a little. Need to pay more attention to form and doing the exercises slowly. I speed things up and get hurt too much.
I also woke up this mornings with a really tight right shoulder, started hurting while i was running? So i slowed down. I think i either slept on it funny or i was painting too much yesterday. Tell my wife that :-D
And the great thing. After talking to my wife who was in the spinning class i need to read the directions more often. I wasn't late they moved the room the session was in. I complain all the time about people not reading posters, and now i'm guilty. Until next time
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~ Paul Rj Muller ~
