WOD Type: “Crossfit Open 13-2”
WOD Warm-Up:
30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Complete AMRAP in 10 Minutes of:
- 5 Shoulder to Overhead @ 115#
- 10 Deadlifts @ 115#
- 15 24″ Box Jumps
Today’s WOD was completed in the 10 minute time with 172 Reps! Today SUCKED big ones. I’m still hacking up a lung from this Flu I picked up last week. I felt so weak by the 3rd round, I wasn’t sure how much more I could do. I completed 5 full rounds +5 shoulder to Overheads + 10 Deadlifts and finally 7 24″ Box Jumps. If I was completely healthy right now, I just know I could have gotten 8 rounds and that would have placed me up in the top 20 in the NW 45-49 age group! Oh well…
Here is the video link:
Skill Work: I was actually pretty upset with my performance that I decided I was going to do it again! Here I am all sick and thinking I could actually do 13.2 all over again in less than 2 hours after completing it the first time. What an idiot! I didn’t complete the workout due to running completely out of steam. I did manage to complete another 119 reps which was about 4 rounds with about 4 minutes remaining.
Overall, I have to settle with the score of 172 reps!
Teachable Moment:
WOD Moment… Drink more water to perform a better wod!
Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us are not drinking enough water, so over half the population isn’t running on all eight cylinders to begin with – before things like bad air, bad food and stress take their toll.
It’s not really a difficult thing to remedy. Just drink one glass of water every half hour or so or 10-12 glasses of water per day and you’ll notice a huge jump in your energy levels and better WOD times.