6/10/10 - Bench Press + Rowing Metcon

245.6

Strength:
Bench Press wk 2
Set 1 3 X 125
Set 2 3 X 145
Set 3 11 X 160

Metcon:
Rowing
1 X 1000m (moderate)
8 X 200 sprints with 45 secs between sets

In seconds: 46, 50, 49, 48, 48, 46, 48, 44

I wasn't real precise on the rest so in reality it was closer to 50 seconds rest on many of the sets. The thing to do with this one and the 250's is to shrink the rest periods by a few seconds each week. I also need to get benchmark 500m, 1000m, and 2000m times.

This is supposed to be a rest day so depending on how I feel this afternoon, I'll either do this workout or skip it and call it good. I can make up the Bench Press either tomorrow or over the weekend at LAF. The other option is to just do the Bench Press and skip the metcon, which will make this something like an active rest day. We'll see.

Update: I did both the rowing and the Bench Press. Results are up above. It will be interesting to see how these times improve over the next few months. I need to find time to do a running sprint workout and I'm contemplating the idea of hitting up a spinning class and adding that to the mix every couple of weeks. No, that isn't CrossFit methodology, but oh well. Spinning is still pretty hardcore.

Food:
Yogurt Mix
Salad Bar
Steak Nachos
1 Beer