Training Day 43

Countdown to Sectionals: 31 Days

Here is an great piece on Hydration!! A Must Watch!
"Hydration" with CrossFit Endurance, by CrossFit Again Faster - video (wmv)-(mov)

Today's WOD:

A1) Power Snatch @ 11X1 2.2.2reps x 5; rest 120 seconds
A2) Close Grip Bench Press @ 30X0 4.4reps x 5; rest 120 seconds
(2.2.2 means you do 2 reps at a weight, drop 10% of the weight do another 2 reps, drop 10% of the weight and do the last 2 reps only resting to change the weight. Each Set the starting weight is 10% less than the starting weight of the previous set! Same idea for the 4.4 bench press)

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5 Sets:
25 Unbroken Box Jumps - 20" box
Row Sprint 200 meters @ 100% effort
rest 2 minutes

Results:

A1) 135#-130#-125#/ 130#-125#-120#/ 125#-120#115#/ 120#-115#-110#/ 115#-110#-105#
- probably could have gone a bit heavier!

A2) 165#-155#/ 155#-150#/ 150#-145#/ 145#-140#/ 140#-145#
- it was probably more like 4 seconds down instead of 3!

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All my box jumps were fast.. no rests/ Unbroken!!
Row Times for each set:
(1.) 36 seconds (2.) 37 seconds (3.) 39 seconds (4). 38 seconds (5.) 37 seconds

Weather Update in Florida for all my PA friends and Family.. We are currently getting 25-30 inches of sunshine!! Have fun shoveling snow today!!