Tuesday 17 Jul 12

Afternoon:  Arlington

Row 8 x 500 meters (rest 2 minutes between intervals)

1.  1.48.1 (25)
2.  1.50.2 (24)
3.  1.50.5 (25)
4.  1.51.6 (25)
5.  1.52.0 (26)
6.  1.53.2 (24)
7.  1.52.9 (27)
8.  1.52.6 (28)

Notes:  First session on my new C2.  My cardio is nowhere close to where it used to be, but I still managed decent times on each interval.  Goal for this year is to keep the stroke rate slightly higher, probably in the mid-20s.  I focused last year on driving/pulling mechanics and kept the stroke rate in the low-20s, but I feel as though I'm better off with a slightly higher cadence.  Set drag factor at 140 (6.5) and my feet at 3.  Goal for next time will be all intervals under 1.50.

Evening:  CFDC

Pull-ups:  complete 6-8 sets over the course of 20 minutes, without reaching failure

Metcon:  For time, complete 5 rounds of:

3 handstand push-ups
15 plate goblet squats (45#)
Russian twists, 15 reps/side (25#)

11.30

Notes:  Today was a great illustration of just how far my conditioning has fallen.  On paper, 3 handstand push-ups, 15 goblet squats, and 15 russian twists, do not appear difficult.  However, I found myself gasping for air on the last three rounds, particularly during goblet squats and russian twists.  Russian twists are particularly difficult because they make it difficult to get air.  The only positive from the workout was my ability to perform all handstand push-ups unbroken.  I utilized a kip for the first time during a workout, and it shows that my skill work has paid off.  Getting back in shape is going to be a long, grueling process.