"Row and Burpees Skill Set"(7.8.2010)

I. Vagabond Relay Race Team Update!!
I have everyone’s signature and money, and will be sending in the forms and registration for the 24 Hour Relay Race on Monday. I am truly excited about this event and should be a great time for all the Vagabonds who signed up. I appreciate your support for Vagabond CrossFit, and hopefully we will put out a great effort to represent our gym with hard work and desire to finish our goals. The race will start Friday July 30th, 2010 at 7:00 pm. I figure we will meet at Vagabond around 3:30 pm to give us enough time to setup and pick up our race packets. For anyone who is meeting us at the race, please get directions from me to properly be on time and get ready for the event. Everyone should bring some type of food and liquids to replenish during their rest time. I encourage to bring some type of fruit, mainly berries and some type of protein bar. I have noticed Builder Protein Bars have been a great choice for me during longer runs to replenish protein break down and glycogen stores. We should be taking in four times more carbohydrates during our runs. Also liquid intake should be about 16-24 ounces every hour, but we must be careful of hyponatremia, which is overhydration, which could lead to dreaded conditions. Some longer events like we will be partaking in, sports drinks are okay to drink, such as gatorade or powerade to replenish sodium loss during sweating. Remember, it is essential to take a 4 to 1 ratio of carbs to protein during our runs. I will post more about proper preparation for the run event over the coming weeks!!
II. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Butt Kicks
Lunge Complex
High Knees
Pigeon Stretch
Jumping Jacks
Frog Stretch

III. Skill Development Warm-Up: Handstand Push-Ups
A. 3 sets of 5 of Handstand Push-Ups
*These will be performed as negatives, you will take 3 to 4 seconds to lower yourself to bottom position… then you will press back up*

*Scaling will be Box Handstand Push-Ups, performed with the same concentric movement of negatives or Negative Handstand Push-Ups*

IV. Metabolic Conditioning Workout of the Day:
A. Tabata Row x 20 seconds on x 10 seconds off x 8 rounds
Rest 5:00 Minutes
B. Take your Total Distance from the Tabata Row, and Row that Distance as fast as humanely possible
Rest 5:00 Minutes
C. AMRAP Burpees x 60 seconds x 4 sets, rest 120 seconds between each set

Post Row and Burpee Results to comments.