Wednesday 140611

Three rounds of 1:30 to complete as many burpees as possible:
10 Push jerks, 155# (105#)
Max burpees over bar
Rest 1:00 between rounds

Rest 5:00

Three rounds of 1:30 to complete as many box jump-overs as possible:
15 Push press, 135# (95#)
Max box jump-overs, 24″ (20″)
Rest 1:00 between rounds

Rest 5:00

Three rounds of 2:00 to complete as many calories as possible:
20 Thrusters, 75# (55#)
Max cal on rower
Rest 1:00 between rounds

Post reps to comments and BTW.

Leaving some hard work out on the floor.

Leaving some hard work out on the floor.

Do you know your sweat rate?  You should.  

The average person will lose 1.5 quarts of water in an hour while exercising.  Studies have shown that a loss of as little as 2% body mass will result in dehydration and therefore effect your performance.  We lose fluids in our body by working hard and sweating, increased respirations, and through urination.  So now you need to know you sweat rate to keep your body performing at an optimal level.  Lets do the math.  Make sure that you are well hydrated before you do this test.

  • Weigh yourself without any clothes on and before you workout.  This will be your “pre-WOD” weight
  • Perform a WOD at a high intensity 
  • Keep track of water consumed during the WOD if any
  • After the WOD, strip down and wipe off any sweat and weigh yourself again.  This will by your “post-WOD” weight
  • Subtract the post-WOD weight from the pre-WOD weight
  • Multiply the sum by 16 
  • If you drank any water during the WOD, add those ounces

Here is an example: 

Pre-WOD: 170lbs
Post-WOD: 167lbs
Lbs. lost: 3lbs
Water consumed: 8oz
(170-167)x16= 48
48+8oz= 56

Total fluids lost during a WOD would be 56oz.  

So now you are equipped with another tool to keep your performance up.  Temperature will greatly affect your sweat rate, so be sure to calculate your rate periodically during season changes.  

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