Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
Post time to comments.
Need help with your L-Pull-ups? Check out this video.
Jim, Rudy and John getting their squats done!
And now, a word about why we time our workouts and eat healthy food...
I programmed yesterday's workout (4 rounds: 400m run, 50 squats) several weeks ago, on January 6th. We were just on day 3 of the Paleo Diet Challenge that's coming to a close in two weeks. On that day, Rudy posted a time of 26:08 rx'd, and Jim posted a time of 21:50 for 3 rounds.
Now, two things have happened since we did that workout. 1) We have worked out 17 times. 2) We changed our eating habits from "God only knows what we put in our face" to "meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." The results?
Rudy posted a time of 19:15 rx'd, Jim posted a time of 16:32 for 3 rounds, and John (absent on Jan 6th) posted a time of 17:28 rx'd. For those less inclined with math, here's what this means...
By taking each athlete's new time, and dividing it by the previous time, one gets a percentage. That percentage reveals the amount of improvement the athlete has shown in this particular workout. Rudy improved by 26%, Jim improved by 23%. I'm sure John would have seen similar results.
Now, if we didn't time the WOD, and just went by "feeling" we'd probably never sense improvement, because the harder we are able to push ourselves, the worse we feel after the workout. Think of how bad a 9 minute "Fran" feels. Do you think that someone who does "Fran" in 3 minutes doesn't feel as horrible afterwards? By timing the WOD's we do, we can gain ACTUAL MEASUREMENTS OF IMPROVEMENT IN OUR LEVEL OF FITNESS!
I won't get into the diet aspect too much, except to say that "diet has everything to do with this improvement, period." I mean, it's not like we all really practiced running or squatting 50 times, right? Did we do these exercises? Yes. But enough to elicit a 25% improvement in just 4 weeks? I think not.
I tip my hat (the one I'm not even wearing) off to the guys for eating right, and training hard! Keep it up!