WOD: 6/7/13

Strength:  3 x ME UB Pullups
Notes:  For your first set you may do any style, including kipping, butterfly, or strict.  Your second and third set must be strict, dead hang pullups.  Please pay attention to your hands and protect them as necessary.  Nobody is allowed to tear hands.

–  then  –

For time:

100 Double-Unders

50 Ab-Mat Sit-ups

40 (steps) Walking Lunges (back or front rack) 135/85

30 Push Jerks 135/85

20 Handstand Pushups

*Post times.  Strict 25 Minute time cap.

If you found a way to drink 2 gallons of water yesterday, put a feather in your cap, but I think some of us missed the point, so I must apologize.  Though I was speaking in hyperbole, It seems that the “2 Gallon Challenge” was taken much too literal by way too many athletes.   2 gallons of water per day is not necessary.  The point was to encourage you to make a conscious effort to hydrate yourselves well.  

As a general rule of thumb, you should drink enough water so that you do not become thirsty.

I also found this as a recommendation: (Active) Athletes should be drinking half their bodyweight in ounces per day + ~16 ounces of water per hour of exercise (at 75 degree heat – increase the per hour of exercise amount for increased temperatures).

For me, (210 lbs) that’d be 105 ounces + 32 ounces (heat adjusted hour of exercise) = 135-140 ounces/day (or just over a gallon).   I generally drink much more than that, but it seems like a good baseline.
  Try it (if you’re into counting).

For those of you (like me) still trying to pound 2 gallons, good luck keeping your sheets dry tonight.

9 thoughts on “WOD: 6/7/13

  1. Pat- 27- 19:00 (115/ Box)
    Harley- 15- 14:20 (Box)
    Pete W- 47-24:00 (95/Box)
    Jeff C- 20- 16:00 (105)
    Mel- 12- 15:30 (65/Box)
    Cindy- 20 (R)
    Mike B- 12 (Blue)- 20:38 (65/Box)
    Andrew- C-7- 18:36 (45/95/Box)
    Lili- 11 (Green)- 15:45 (45/Box)
    Cristina- 10 Blue- 17:41 (55/Box)
    Venessa L- 15- 12:43 (65/Box)
    Kelli May- 5(Blue)- 20:32 (Burp/35/Box)
    Rosa- 8 (Green)- 24:34 (45/Box)
    Jannita- 10 (Blue)- 16:23 (35/Box)
    Cuttone- 6- 15:09 (95/Box)
    Faust- 8- 25:00 (Burps)
    Gus-23- 22:19 Rx
    Chris P- 16- 13:57 (Burp/65/Box)
    Jalen- 42- 10 HSPU left

    Morgan- 38- 14:21 (Burp)
    Yoshimi- 20- 16:21 (95/Box)
    Tony S- 38- 20:54 (95)
    Krista- 17 (Red)- 17:32 (65/Box)
    Luciana- 15:41 (Burps)

    Godwin-26- 24:09 (Box)
    Jen DJ- 22- 12:40 (65/Box)
    Desree- 15- 14:09 (65/Box)
    Demaris- 20-15:05 (Box)
    Merci- 20- 13:36 (65/Box)
    Lynae-7- 14:29 (55/Box)
    Jay S- 25- 16:36 (Box)
    Heather S- 10 (Red)- 18:14 (45/Box)
    Art DJ- 8- 17:34 (115/Box)
    Bondi- 22- 14:26 (Box/S)

    Scott- 20- 15:14 Rx
    Jason A- 29-16:20 Rx
    Alex A- 29- 14:50 (95/Box)
    Erin F- 7- 13:13 (65/Box)
    Amy P- 17- 12:45 (55/Box)
    Alexa- 25 – 14:15 Rx
    Camllo- 17- 15:05 (75/Box)
    Mike- 30- 18:56 (95/Box)
    Chou- 32- 19:13 Rx
    Michelle G- 24- 15:50 Rx
    Steph S- Hands- 16:00 (65/ Box)

    Hilary- 10 (Purple)- 18:36 (Burp/35/Box)
    Jim B- 39- 24:47 (Blocks)
    Luis S- 37- 18:15 (95)
    Juan- 37- 15:35 Rx
    Cameron- 27- 16:26 Rx
    Emily- 3- 16:33 (65/Box)
    Tom B- 6- 17:48 (95/Box)
    Steve H- 10- 17:30 (Burps/95/Box)
    Franky- 16- 20:30 (75/Box)
    Jordan F- 12 (Blue)- 20:43 (s/45/Box)
    Holly A- 5 – 16:55 (65/Box)
    Vaidez- 18- 16:13 (95/Box)

    Jason D-28- 21:26 Rx
    Andrea-9 (Green)- 15:13 (45/Box)
    John V- 10- 22:39 (burp/95/Box)
    Marcos-7- 22:57 (75/Box)

  2. Pat- 27- 19:00 (115/ Box)
    Harley- 15- 14:20 (Box)
    Pete W- 47-24:00 (95/Box)
    Jeff C- 20- 16:00 (105)
    Mel- 12- 15:30 (65/Box)
    Cindy- 20 (R)
    Mike B- 12 (Blue)- 20:38 (65/Box)
    Andrew- C-7- 18:36 (45/95/Box)
    Lili- 11 (Green)- 15:45 (45/Box)
    Cristina- 10 Blue- 17:41 (55/Box)
    Venessa L- 15- 12:43 (65/Box)
    Kelli May- 5(Blue)- 20:32 (Burp/35/Box)
    Rosa- 8 (Green)- 24:34 (45/Box)
    Jannita- 10 (Blue)- 16:23 (35/Box)
    Cuttone- 6- 15:09 (95/Box)
    Faust- 8- 25:00 (Burps)
    Gus-23- 22:19 Rx
    Chris P- 16- 13:57 (Burp/65/Box)
    Jalen- 42- 10 HSPU left

    Morgan- 38- 14:21 (Burp)
    Yoshimi- 20- 16:21 (95/Box)
    Tony S- 38- 20:54 (95)
    Krista- 17 (Red)- 17:32 (65/Box)
    Luciana- 15:41 (Burps)

    Godwin-26- 24:09 (Box)
    Jen DJ- 22- 12:40 (65/Box)
    Desree- 15- 14:09 (65/Box)
    Demaris- 20-15:05 (Box)
    Merci- 20- 13:36 (65/Box)
    Lynae-7- 14:29 (55/Box)
    Jay S- 25- 16:36 (Box)
    Heather S- 10 (Red)- 18:14 (45/Box)
    Art DJ- 8- 17:34 (115/Box)
    Bondi- 22- 14:26 (Box/S)

    Scott- 20- 15:14 Rx
    Jason A- 29-16:20 Rx
    Alex A- 29- 14:50 (95/Box)
    Erin F- 7- 13:13 (65/Box)
    Amy P- 17- 12:45 (55/Box)
    Alexa- 25 – 14:15 Rx
    Camllo- 17- 15:05 (75/Box)
    Mike- 30- 18:56 (95/Box)
    Chou- 32- 19:13 Rx
    Michelle G- 24- 15:50 Rx
    Steph S- Hands- 16:00 (65/ Box)

    Hilary- 10 (Purple)- 18:36 (Burp/35/Box)
    Jim B- 39- 24:47 (Blocks)
    Luis S- 37- 18:15 (95)
    Juan- 37- 15:35 Rx
    Cameron- 27- 16:26 Rx
    Emily- 3- 16:33 (65/Box)
    Tom B- 6- 17:48 (95/Box)
    Steve H- 10- 17:30 (Burps/95/Box)
    Franky- 16- 20:30 (75/Box)
    Jordan F- 12 (Blue)- 20:43 (s/45/Box)
    Holly A- 5 – 16:55 (65/Box)
    Vaidez- 18- 16:13 (95/Box)

    Jason D-28- 21:26 Rx
    Andrea-9 (Green)- 15:13 (45/Box)
    John V- 10- 22:39 (burp/95/Box)
    Marcos-7- 22:57 (75/Box)

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