James can be reached at TwinFreaks CrossFit, where he is an owner and trainer. James coaches barbell lifting classes and CrossFit classes. Contact him by email at james@twinfreakscrossfit.com or by phone at 720-204-2631.

Wednesday, December 8, 2010

12-8 Bench

Bench Press
45 x 15
135 x 5
155 x 5
175 x 5

pull ups 4 x 5
ring dips 3 x 5

GHR
Day two of the three day blitz. Day one was 1 x 16, 1 x 15, 1 x 12, so today I did 1 x 11, 1 x 10, 1 x 8. These seem to improve very rapidly.

Row 30 minutes: 6,747 meters. I wasn't in any hurry today. I watched the power output and was unconcerned about my distance. Yesterday I clocked my peak power at 420 watts, and today over 30 minutes I averaged 143 watts. I need to hold just over 300 for 7 minutes.
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