I can't stop doubling under

Perfect Practice day today, as I'm still pretty smoked from the weekend (and I have another busy one coming up). The concept of "perfect practice" was discussed at length at the KB cert. I also had an interesting conversation with the CF North Shore manager (Dan Vadala) about the concept of intensity, setting PRs and perfect practice. More on that later - it well deserves its own post.

Buy in:

• 50 double-unders, 26 (PR) / 6 / 18
• Row 500m (1:57)
• Dislocates, OHS warm-up

Skill work (The Three Goats)

21-15-9

• Row (calories)
• Ring dips (band-assist)
• KTEs

My rowing technique is better, I'm focusing on the tips that guy gave me a month or two ago. But make no mistake - I still suck at rowing. Dips are progressing nicely. KTEs, bleh. I will work them more often.

Played around with ring support position (looking good) and L-sits (meh, especially after dips/KTEs) for a while.

Cash out

• Max reps, double-unders 30 (PR)

That's THIRTY consecutive DUs. Which is more than halfway to 50, which is my next short-term goal. My form could use improvement - I'm still jumping higher than I need to be, but not much - nowhere near a tuck jump or anything. I mean, I'm doing these in PUBLIC now, and nobody is pointing and laughing, so they can't look too much like polio.

These are officially OFF my Goat List. One down, 87 to go.