Fitness - L-sit & Hamstring/Glute work - 3x500m Row - 12/29

We started out the morning with some glute and hamstring work. Mixing in a little l-sit action as well.

Se started with hip bridges with our feet on the ground then moved to one legged, elevated hip bridges with one heel on a box, and the other leg pointed straight out, following the body line. Raise your hips off the ground, as high as they can go, lower back down, switch legs and repeat

This got the glutes and hammy's pretty fired up. For the first couple reps on each leg it felt like I was going to cramp up hard. But after I got warm and eased into it, it felt a lot better.

We then mixed in some l-sit reps. Just swinging the legs up into as tight a pike as possible, holing it for just a second then releasing. We did sets of ten just to try to fatigue the hamstrings a little more.

WOD: 3 rounds of
500m row
full recovery (4-5 minutes)

Score/Time(s): row #1 - 1:28.2, row #2 - 1:30.5, row #3 - 1:37.2
Calories burned (focus & WOD): 486

Felt good about my rowing for the first time in a long time. Both row #1 and row #2 are PR's for me, which was weird. I was stoked when I finished at 1:28 and thought I had given it my all and that my next row would be way slower, but it too broke my previous PR. Still got work to do but I'm finally moving in the right direction on the C2.

I think a lot of it was mental, I went in with a different mindset and look what happened, a PR. Huge mental gain in being able to push through the pain on the second row, but I hit a frickin' wall on the third row with about 150m to go. It felt like I was cranking it twice as hard, but my pace was half as fast.

I'm actually excited to get back on the row machine and keep getting better. I'll look for another PR next time we do a 500m row, I'd like to get this down to 1:24 at least. I've got the strength, I just need to get my form dialed in, and get my threshold up a bit.

Tomorrow's another two-a-day, sick.