12/8/2009

Started the morning at 4:45am with more OLY lifting practice. Today was a BIG breakthrough for Garth and Dave. We both did a much better job of getting ourselves under that bar (as opposed to trying to catch the bar standing straight up and barely bending the legs). We both got 60kg today. The goal for the OLY meet in four days is for Dave to get 65kg, and Garth to get 70kg. Dave still is struggling with using his hips to get the bar up there, but is doing much better on shooting his body under the bar. Garth has the opposite problem: He gets that weight plenty high with his explosive hip pop, but isn’t quite getting himself under the bar low enough and fast enough. But we’re getting better!

Today’s metcon was “Helen in a Boat”:

3 rounds for time of:
500m row
21 kettlebell swings (24kg)
12 pullups

Coach Zach gave us the option to scale UP in today’s workout, an opportunity we rarely get. We were given these three options:

• Go RX’d


• “Fat Helen”: 5 rounds instead of 3


• “Big Balls Helen”: 32kg kettlebell swings, chest to bar pull-ups
  

Garth and Tom both went RX’d, with Garth finishing at 11:52, and Tom just 20 seconds behind him. Audra and Season both used the 12kg kettlebell, with Season using blue bands, Audra using green bands for pull-ups. Dave decided to redeem himself for the Tabata Front Squat workout from last week, and chose the “Big Balls Helen” option. Dave finished in 16:14. Audra was at 16:18, just a few seconds behind.

4:45am OLY lifting practice again tomorrow (Wednesday)!