235.2
Metcon:
6K Row (team of 3 - each of us rowed 4 X 500m)
Can't say what my results were exactly but I think I averaged about a 1:50 - 1:55 pace, which is great for me. The first 500 I think came in right around 1:50. After the first 500, I had real trouble maintaining a strong pace for more than 250m. My technique in rowing is actually quite good. What's happening is that right now I just don't have the endurance to maintain a sub-2:00 pace for very long. The number one factor, I believe, that will help me with this is increased back strength, i.e. deadlifts, pullups, bent over rows, etc. Even though rowing isn't very body-weight dependent, dropping more weight will help as well, simply by helping my body move more efficiently. Also, it will help with all my other metcons, which will improve my overall work capacity.
Food:
3 eggs
Tall glass of milk
5 slices of bacon
Double Americano with 1/2 and splenda
Blackberries, Almonds, and Macadamia Nuts
stir fry - chicken breast, zuchini, yellow squash, green curry
Double Decaf Americano with 1/2 and splenda
cheese and sausage
chocolate (too much)
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