Thursday 26 Jan 12

CFDC

Complete as many HSPUs as possible in 12 minutes:

19

Metcon: "Annie"

Complete 50-40-30-20-10 reps of:

Double-unders
Sit-ups

6.58(pr)

Post-metcon: Single-leg dumbbell RDLs 8-8-8

Notes: For HSPUs, I attempted to hit 5 x 5 with three minutes of rest between sets. Unfortunately, I ended up with sets of 5, 4, 3, 4, and 3, for a total of 19 reps. I placed my hands on 25# bumper plates and used an Ab-mat under my head. This movement continues to be a major weakness. Unless addressed, I will struggle with pressing strength and endurance movements in any event. On a more positive note, I was able to establish a personal record on "Annie." I improved from 7.57 when I did this workout a few months ago. Biggest difference was grinding through the pain on sit-ups and transitioning as fast as possible between movements. I think sub-6.30 is possible next time with a little dedicated abdominal work on the GHD and maybe a few tabata sit-up post-class pieces. Single-leg RDLs were done with a 40# dumbbell, but I really struggled with balance. Ended up not getting much out of that segment. Don't really have an excuse for that. Poor effort.