WOD:
“Blink 182″
2 Rounds for Time:
15 Box Jumps (24″/20″)
15 Kettlebell Swings (1.5/1.0 Pood)
15 Pull-ups
15 Toes-2-bar
15 Clapping Push-ups
15 Power Snatch (95#/65#)
1 Muscle-up or Rope Climb
Post time and your favorite Blink 182 song to comments.
The KCF Parade Crew impressing the crowd at the Bainbridge Island 4th of July Parade.
Hot Hot Heat
Sorry, but just have to throw out another temperature related quote, “It’s gettin’ hot in here!”. As if you haven’t noticed the temperature is rising inside and outside the box. Let’s talk about a couple of things you need to do to make sure you perform well in this weather. First and foremost, “Drink water, drink water, drink water.” I can still hear my drill sergeants yelling that back when I was in boot camp more than 20 years ago. When should you drink? During the WOD is TOO LATE! Our WODs typically last 10-15 minutes. You should not be in jeopardy of dehydrating in that amount of time. The critical times are the hours leading up to the WOD. You need to come into the WOD fully hydrated. If you come in just 3% dehydrated you can negatively impact your performance. After the WOD you should be cranking in the fluids also. Drinking during the WODs really amounts to just wanting a quick break.
The other consideration is food intake. Your body will digest and process foods at a slower rate during this hot weather. You’re going to need to take that into consideration before coming to the box. Give yourself a little extra time to digest, or maybe consider waiting until immediately after the WOD to pack in some quality post-WOD nutrition (topic of another post coming soon).
**Note: while we’re on the topic of water consumption, it helps if you actually bring a water bottle to the gym. We do have some cups, but please don’t rely on that as your go to hydration chalice. We have quite a collection of cups laying around with no names on them. Unclaimed cups will soon be disposed of.
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Thanks Brandi!! And thanks for your help, I had been doing so good RX-ing almost everything until that point! Too painful. Great workout X – loved it otherwise.
Good chipper WOD this morning! Way to finish strong Mindi…bummer about the hand:(
Ellen – you are correct, electrolyte replenishment is important. If you spend a significant amount of time outdoors working or playing during this weather, it is important to replenish electrolytes. Most of us work indoors, so we are not likely losing tons of electrolytes during the day, so sipping a sports drink throughout the day would probably not be all that helpful. Also, all of the electrolytes we need can also be had through food. Drinks are nice and easy, but they are also easy to over do, so I don’t recommend them as a go to. Training for or running an endurance event? Then, yes you need the electrolyte replenishment via a sports drink. Work indoors and then hitting the WOD in the evening, sports drink is probably not critical.
Have fun with the 10am crew. Glad to hear your son is feeling better.
Dan, sorry if I am stepping on your toes here. My PT experience needs to kick in and add a few cents worth of comment. Water is so very important any time of the year! However, when the mercury rises so does sweat. Water is only 80% of the important nutrients you loose when sweating. Adding electrolytes back into your system is also necessary. Have you ever had your eyes sting while the sweat is pouring down your face? That is the salt in your system being released. I am a heavy salt sweater and man do my eyes sting when I wipe them. Along with salt being released comes another host of important nutrients that are vital to your electrical and neurological systems. Find a product that will get these back into your body.
Gatorade is NOT your friend. Powerade is NOT your friend. They only exist in my fridge because DH is a nonconformist (They are always on sale and he is a born bargain hunter)!
The best products I have come across that can be found at Maxx Nutrition (I haven’t found them at Walmart – yet), Ultima Replenisher (great for kids and the Grape is so yummy) and Cytomaxx. I use another product that cannot be found at stores that I get online from Melaleuca.
“Drinking during the WODs really amounts to just wanting a quick break.” Couldn’t have said it better. Now see how many water breaks I take!
See you in the box at 10!
Celebrating 22 years of marriage today!!
@Caroline- My little guy is much better. Thanks!
look at you guys….awesome!