Wednesday 14 Dec 11

Balance Gym

Barbell lunges 5 x 10

45kg, 50kg, 55kg, 60kg, 62.5kg

Row 3 x 500 meters at 90% effort (1 minute rest between pieces)

1.42, 1.45, 1.52

Band good mornings 3 x 15 (blue band)

Max set of toes-to-bar (16)

Row 1K

3.45

Notes: Lots of moving parts tonight. First time doing weighted lunges and I really liked them. Tom said to focus on driving off the front foot. I could definitely feel the urge on the latter sets to stand up with the back leg instead of driving off the front foot. Even though this movement is not really tested in CrossFit, I think it's beneficial in terms of building lower body strength. Things went well on the rowing machine. My conditioning isn't quite there, but my strokes have become more powerful. My stroke rate dropped from 29 to 28 to 27, and then to 23 on the 1K piece. I'm looking forward to spending some quality time on the rowing machine between now and Charlottesville.

Tom programmed 3 sets of 5-8 weighted GHD back extensions (with a 2-second pause at the top), but the machine was broken. I was really upset because I thought that movement would have been extremely beneficial in building the posterior chain. I subbed band good mornings, but I basically just went through the motions. Lastly, I'm happy with 16 straight toes-to-bar. Although it's not an emphasis of mine right now, this movement (along with knees-to-elbows) is definitely a weakness. Definitely accomplished some good things tonight.