Row 5 x 3 minutes (actively recover 2 minutes between intervals) (am)
1. 753 meters; 1.59.5 (26) (150)
2. 756 meters; 1.59.0 (26) (160)
3. 759 meters; 1.58.5 (26) (162)
4. 756 meters; 1.59.0 (26) (164)
5. 767 meters; 1.57.3 (26) (167)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
10 dips
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
160; 170; 185; 200
50 burpees
Actively recover 4 minutes
40 burpees
Actively recover 3 minutes
30 burpees
Actively recover 2 minutes
20 burpees
Actively recover 1 minute
10 burpees
Notes: Morning row was good. If you compare to August 12th, it's clear that I'm producing more power while maintaining a lower heart rate. Used a damper setting of 130, which sped up my strokes per minute a bit.
C2B were horrific tonight. I'm done with regular kipping pull-ups for a while. Only C2B, strict, and weighted pull-ups now. Regular kipping pull-ups require a different rhythm and are unlikely to appear in the Open. Legs were a bit toasted for front squats after this morning's row, but I made it through. Special thanks to Paul for coaching me through so-called "burpee carnage." It turned out to be a great training piece and I handled it well with Paul's help. Rounds went 3.17, 2.36, 1.58, 1.16, and .27. Stayed very consistent throughout and never crossed the threshold (except for maybe on the last few reps in the round of 40). Used the stationary bike for active recovery. Good stuff.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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