Friday 140606



Mmmmmm, water. . . .

It’s getting to be that time of year again. You know that time when you’ve sweat so much it looks like you took a shower. . . and it’s only the warm up. The temperatures are rising and the sweat pools are growing. We are not just sweating more during the WODs, we are sweating more throughout the day. The more we sweat, the more we need to focus on replacing those lost fluids. We NEED to hydrate. Have you started noticing a difference in the way you feel during the WODs lately? I know I have. From feeling tired more quickly, to getting a little light headed when standing up quickly, to just feeling light headed/ dizzy in general. These can all be signs of dehydration. Start getting ahead of the eight ball now.

Did you know that the minimum amount of water in ounces we should be drinking daily is equal to half our body weight in pounds? That amount of water is separate from coffee, sodas, any caffeinated and sugared drinks, or alcohol. These products can actually cause a deficit and increase dehydration. This of course is just the amount we should be drinking daily in general, during the summer time I would increase this amount with a goal to be peeing pale yellow to clear in color. Yep, I did it, I addressed pee color. When I was working as a paramedic and was called out to someone feeling light headed/ dizzy, one of the first questions I asked was what color their pee was. The darker the hue of yellow the less hydrated you are, use it as a guide. 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.

Water is great and all but when we sweat we don’t just lose water, we lose electrolytes. If we are working out hard, we should probably be replacing some lost electrolytes in our system such as sodium, potassium, calcium, and magnesium. For those of us eating a clean, paleo/ zone diet, this type of diet is usually lacking in sodium. NUUN tablets our my personal favorite. They contain the necessary electrolytes without adding any sugar to your water. I like to drink a water bottle full of water, followed by a water bottle with NUUN in it. I constantly alternate throughout the day. Coconut water is another great option, it also contains electrolytes. Mix your post WOD protein shake with some coco water, it’s cool, refreshing, and replenishing. 

Sweating ourselves through a workout is okay, but needs to be replaced in order for our body to keep up the good work. We need to be mindful to take care of our bodies and keep hydrating safely to avoid headaches, muscle cramps, and keep our body ready for whatever life may throw at it each day. 
~ Compliments from CrossFit Verve


Dynamic Warm-Up-Mobility
Prepare for…

Strength: Front Squat  *Partner up 2-3- Go heavier than last week 5-10lbs or more on %
5 reps @ 70%
3 reps @ Go heavier than last week by 2.5-5.0-10lbs
3 reps @ 85-90%
1 rep   @ 100% New PR
4 reps @ 85-90%
8 reps @ 75%

WOD: “Date with Hellari & Mary”
7 Min AMRAP of:”Hellari”
15x walking lunges with 20/14 Med Ball Overhead
10x Wall Balls 20/14

5x Med Ball Cleans

3 Minute Rest

7 Min AMRAP of:”Mary”
10x Alt Pistols
15 Pull ups
* Scale as needed all lbs & movements.

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then:

Rest recover 7 min then:
12 min of Every 90: sec On the 90: sec
3 Bench Press @75-85% 1 RM


6×3 Snatch Pulls @ 95-115%
Rest 1:1

For Time
1 – Mile run
50 – Thrusters 95/63 85/55
10 – Muscle Ups
50 – Front squats 
1 – Mile run

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

ME- Deadlift

4 Rounds of:
25x Burpee’s
25x Pull ups


Perform 20-45min of skill/drills of:


3-5 hours later or before

Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates

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