So good news: my back appears to be getting better. Even with rowing and lots of kb swings this week, I’m feeling ok. It seems that really focusing on warming up and especially stretching out my hammies (and foam rolling) before the WODs makes quite a difference (who would have guessed?!). That, and working on my rowing technique seem to be doing me good (more on that later).
20100112
PCF WOD
5 Rounds for time:
1 min KB Swing, 1.5/1 pood
1 min Weighted Burpees, 25/15 lbs
Rest 2 minutes
As rx’d: 214. Not as good as I would have liked, but burpees (weighted burpees suck even more than regular burpees) remain a weakness. The good news is that I managed to go the whole minute without stopping, the bad news is that I moved very slow. All kb swings unbroken til the last round. Mainly it was my grip that was hard there.
20100113
PCF WOD
Bench Press
3-3-3-3-3
3 Rounds
Row 500m
Rest 2 Minutes
Bench: 95-105-115(2)-110-110. Should have gotten the last rep at 115, I just lost focus and got stuck at the bottom. The two sets at 110 felt pretty good, so I definitely think I can get the 115 next time.
Row: 1:54/1:55/1:59. Fell off the cliff a little on that last one. The first two felt much better, and I didn’t experience any back pain. Felt more powerful, too, now that I’ve adjusted my stroke. 2 cues really helped me: during the last row (the 1k the other day) Kate held her hand up to show me how far to bring my knees. Shooting for that spot, and remembering Doug’s tip about trying to bring my shins perpendicular to the ground really helped. Need to get more comfortable with this when tired (thus the reason that third row went to hell), but all in all, I feel much better about my form. Yay for that.
And, in other important news: Project Double Under is starting to pay off. Most days I can now do 20-30 DU unbroken (versus single/double like before). Once, I even got up to 39. I’m going to keep after it, but am pretty pleased with this progress.
