Friday 10 Feb 12

Balance Gym

CFWU: Complete 3 rounds, not for time, of:

Couch stretch
10 overhead squats (PVC)
10 pull-ups
10 dips
10 GHD back extensions
10 GHD sit-ups

Row 7 x 750 meters (rest 2 minutes between intervals)

1. 2.48.1 (22) (2.48.2)
2. 2.49.6 (21) (2.48.0)
3. 2.48.7 (21) (2.50.0)
4. 2.51.8 (20) (2.51.6)
5. 2.52.8 (19) (2.54.9)
6. 2.49.1 (22) (2.54.7)
7. 2.48.4 (24) (2.52.3)

Post-workout: 25 push-ups

Notes: I was better today on 5 of the 7 intervals than compared to this same workout 9 Jan 12. Overall, my performance was much better, particularly in the later intervals. I really started to find my rhythm on the last two intervals by increasing the stroke right slightly. I found that working in the 22-24 domain is a much better fit for me. I've been trying to emphasize strong pulls over stroke rate. However, I think its now time to bump up the stroke rate slightly. Drag factor was 131 (7) and feet were at 3.

I also made the decision to perform the CFWU before the workout in an effort to increase exposure to some movements, particularly dips and GHD work. My hope is that, by including these movements in my warm-up, I'll begin to slowly improve as the volume increases. I also threw in a set of push-ups at the end for good measure.