”In about the same degree that you are helpful,
you will be happy.”
– Karl Reiland –
11.45 am WoD
A. Strength: 3 * 3 Deadlifts on double mats:
166kg/3, 175/3 PB!, 184/1
B. Metcon, ”Sub 10 mins”, 3 Rounds:
- 25 Burpees
- 500m Row
Time: 12’28 min
C. 3 * 20 alternating:
- GHD-Sit Ups @ 2111-tempo
- Reverse Hyperextensions @ 1X11
Started another hot Cape Town morning with some yoga on my balcony, almost got sunburned at 9.30 am, awsome! Had no breakkie at home so picked up a smoothie at Kauai on my walking way to the gym. Managed to get my scooter locked in on the parking outside the gym yesterday, seems like I will be walking for the reminder of 2010…
Was a bit worried about my lower back, but after a lot of foamrolling, trigger point pancaking and row technique warm ups, I felt ready to at least try some deadlifts. Went ok as you can see. Didn’t wanna lift too ugly considering my back, think it was smart to not go for more reps at 184.
Metcon was something Jobst did yesterday and even though my rowing times actually was faster than his, (1’44/1’48/1’51), I still got punished by almost two minutes. Walking around like a lost chicken, drinking water and just taking way to long between excercises is something I really need to get out of my system, now. However, don’t think I could have done this that much faster. Even though I don’t think I suck at neither rowing or burpees, my recovery from both sure do..
If 2011 is gonna be the year of the Yogi, I really have to keep on focusing on almost only my weaknesses. Re-planning and finetuning the programming is what I’m up to right now.