Tried the Gotham workout from yesterday, with one sub: 30 regular sit-ups (like abmat sit-ups but without the abmat) for the 20 GHD sit-ups. So this is what I did:
2000m row
20 press, 45# bar
20 lunges, 25# plate
30 sit-ups
20 burpees
TIME: 12:35
My row time was 7:40, not so bad, 5 seconds off my PR from two days ago -- I finished the row thinking about transitioning rather than finishing. Oh well. I think I need a day off, and that's what tomorrow will be.
Amy took some video to show me some things in my row, like how I dip my hands as if I need to keep an oar out of the water. Good habit for rowing a boat, energy waster on the erg. Another time waster in the workout: I REALLY needed to blow my nose after the row; that probably killed 5 seconds.
First 500:
Around 1000m mark:
And lunges. I need to step my foot out further:
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