Chris the Rower signing 2010 off!

In every life we have some trouble,
but when you worry, you make it double…

Don’t worry, be happy!

- Bob Marley.

Maybe not world class. But hey, improvements!

2pm WoD @ Cape CrossFit

A. Strength – Benchpress with banded KB’s:
61+48kg/5, 70+48/4, 75+48/2 (3rd fail).

B. 2 * ”Yogamans Ring Serie”:
L-MU > Forward Roll > 3 * L-Hang to Skin the cat to Inverted Hang to lowering Front Lever

C. Row Intervals a la OPT, 8 * 25s on/2 min off (5 min rest b/t 4 & 5):

1. 605w/150m
2. 581/148
3. 593/149
4. 581/148
   5 min rest
5. 605/150
6. 558/146
7. 569/147
8. 535/144

Av. w: 578 (+32w)/ Total m: 1182 (+22m).

Unstable Benchpress with KB’s is fun, nuff’said. Ring serie was actually looking way better than before. Still too stiff in my hamstrings to do a proper L-MU but my Front Lever was actually really nice and slow and the transition from there to L-hang as well. Goal is to get this ”perfect” and also I want the forward roll to end up in ring support, just don’t know how to do that yet..

OK, I’m not gonna go all crazy about some pretty average rowing numbers, but, the improvements I’m seing in my rowing makes me happy. Wonder if the 4 weeks of heavy deadlifting has helped me out here?

Anyway, no new PB’s on this years last day, I’ll save those for next year and truly wish that you all make 2011 your best one so far, I for one sure has planned mine to be!

Happy New Year!