Wednesday 110719

As many rounds as possible in 10:00 minutes of:

10 Power snatch, 75#/55#
15 AbMat sit-ups, feet anchored 

Post rounds and reps to comments.

Soaking up some Vitamin D at the swimming WOD last week.

Well, it's that hot time of year.  The sun's out, days are long, and we are all out enjoying the most of every day that we can.  All that activity, paired with the high heat as of late can make you a sweaty mess by late afternoon (or early morning for some us–we know who we are).  

Did you know that the minimum amount of water in ounces you should be drinking daily is equal to half your body weight in pounds?  That amount of water is separate from coffee, sodas, any caffeinated and sugared drinks, or alcohol that actually cause a deficit.  And if you are working out hard, you should probably be replacing some lost electrolytes in your system such as sodium, potassium, calcium, and magnesium. This is especially important if you are eating a clean, paleo/zone diet that is usually lacking sodium.  Our logbooks not only help you keep track of your food daily, fish oil, energy, sleep, and workouts/mobility–but they are also a great spot to be logging your water intake daily at a minimum.  

You can also weigh yourself before and after workouts, and before bed/after waking to see if you are deficient.  Losing more than 1 pound overnight is unacceptable and going to negatively impact performance.  Sweating yourself through a workout is okay, but needs to be replaced in order for your body to keep up the good work.  

First though, stick to the basics and make sure you are keeping your diet clean and logging your food, water, sleep, and workouts–then we can see if electrolyte replacements may be helpful.  Be mindful to take care of your body and keep hydrating safely to keep headaches, muscle cramps, and your body ready for whatever life or we may throw at it each day.   

Reminder: tonight at 7:30pm is another installment of our Nutrition Workshop.  Have you wondered what you're missing in the CrossFit equation that leaves you mystified why you aren't seeing the results you'd expect?  Come find out why optimizing nutrition will lead you to better performance, improved health, and a damn attractive body.  If you are unwilling to address your nutrition, I'll always have one up on you… wink, wink.


  1. Jack Hechinger :

    Chan’s on mainsite!!!!!!!

  2. Leslie :

    Hey- is anyone interested in going in on a group gift for the Godinez’s baby? If so let me know!!

  3. James (O.G.) :

    Did you just wink at me?

  4. David S :

    8+4 RX

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