Monday, May 20, 2013

street run

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Back squat 5 x 3 (5-10 lbs heavier than the last time done)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than the last time done)

Complete the following for time:
50 Back squats
800 m run

Men: if your back squat is greater than or equal to 300 lbs, Rx weight  will be 155 lbs for the workout. If it is under 300 lbs, the Rx weight will be 135 lbs. Ladies: if your squat is greater than or equal to 200 lbs, the Rx weight will be 105 lbs. If it is under 200 lbs, Rx weight will be 95 lbs. The bar starts on the ground. Every time you drop the bar, complete 4 burpees.

It has been getting pretty toasty outside, so I’d like to remind everyone to hydrate, hydrate, hydrate. Drink at least 32 ounces of water an hour before coming to the gym, and be sure to drink even more while you’re at the gym, especially during the strength portion of the hour, to prepare yourself for the conditioning. And then drink even more post WOD. Being properly hydrated is key to performing well. Also, know your limits when you’re pushing yourselves during the workout. Don’t go overboard. Listen to your body, especially if you feel pain or lightheadedness, etc. Rhabdomyliosis is a real thing and, although it is not very common, it can occur, especially if you’re dehydrated or you don’t know your limits.  Remember, it is just exercise, so let’s not die doing it, for crying out loud ; )


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