Workout specific strength:
A1. Dead lift, x5 (245/185)
A2, Hollow rocks, x10
A3. Hamstring mobility, :45 each leg
Every 3:00 (x4)
5-4-3-2-1 reps of:
Dead lift (225/155)
10-8-6-4-2 rep of:
Pull ups, CTB
Why is it important to be properly hydrated? Good question.
Our body is around 72% water. Our brain (the most vital organ) is 90% water, blood is 83% water, muscles are 75% water, bones are 22% water, and so on and so on. As you can see we are mostly made of water from a molecular level to a grand scale. Simply put; think of our body as a car and water as the engine oil, transmission fluid, windshield wiper fluid, power steering fluid, fuel, and everything in between. Without water our body shuts down and can not function.
Water includes but is not limited to helping our bodies regulate temperature, aiding our organs in absorbing nutrients, protecting joints and muscles, detoxifies, and transporting nutrients and oxygen to cells.
Max Wunderle, of Crossfit Endurance, speaks about the importance of proper hydration.
You may be saying to yourself… yea I know I am suppose to drink water duh! But do you know that when you become thirsty that you are already dehydrated? Making sure our athletes are recovering properly I’ll ask around and get the response, “Yea I have been drinking plenty of water today (which is usually 2-3 water bottles). That is insufficient, but part of it is because some people just don’t know how much to drink. Right now ask yourself, “How much water do I drink in a single day?”
The answer should be: One-half your bodyweight (in ounces) is how much you should drink on a daily basis. Again, one-half your bodyweight (in ounces) is how much you should drink on a daily basis. So, for a 150 lb individual that would mean they would need to drink 75 ounces everyday. This does not factor in if you are active or what type of climate you live in. What does that mean for you? Well first off, it probably means your dehydrated. But don’t worry because you’re not the only one. And the best news is, its a simple and easy fix. Just drink more water!!
For our Free Range athletes you need to drink one-half of your bodyweight (in ounces) plus an additional 20 ounces of water per hour of exercise. And considering that you will be exercising in 100 + degree heat for the next 4-5 months an additional amount of water would not be a bad idea. So, for that 150 lb athlete they should be consuming at least 95 ounces of water a day.
If the taste of cold, soothing, refreshing water gets boring for you then try adding some electrolytes to your water for added flavor. They will also help replenish vitamins and minerals that you lose during the day, and especially during an intense WOD.
Keep this as a closing thought, ” 1% of a state of dehydration can negatively impact performance by as much to 10-12%”. Those are some drastic results so make sure you stay hydrated from the time you wake up, through lunch, during the afternoon, before/during/after your WOD, and before you go to bed.
Feel free to let us know if you have been sufficiently hydrating yourself, or if you will have to consume more water now that you have the knowledge! Now, how many ounces of water should you be drinking??
–”Stay thirsty my Friends (for water haha)”
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