“7-Wonders”

Tuesday, July 28th, 2020

Happy Birthday Jenn Blu., Sean (AKA “Murph” AKA “SMurph”)!

Work Out of the Day

SKILL/SWOD

1. 3-5 Giant Sets NFT: (goal 3 rds)
(10 minutes NOT with RX+)
50’ HSW (or 1:00 practice)
10 pistol (ea side)
5-10 Strict HSPU

 

METCON

2. “7 Wonders”
(20 minutes with Rx+)
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700*/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700*/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

RX+ has row priority. Sub movements if needed:

40/30 cal bike or 400m run

*700/500 row if this pace can be held:
Men 1:45-1:50
Women 2:00-2:05
Scale if pace is greater.

THERE IS NO CF KIDS CLASS TODAY. 

We hope to resume on Thursday…keep in touch with Coach Nic for details.

NEWS & UPDATES

HYDRATE WHEN YOU TRAINING IN THIS HEAT

This is hanging in the entryway to the box, but in case you missed it:

The number one thing people mess up if they CrossFit or even RUN in Florida, in the summer, is re-hydration. Water is not enough!

Just chugging water can lead to hyponatremia, a serious condition that CrossFit HQ has been battling with many of leaders in sports science to help athletes at large understand!   And buying “common electrolyte supplements” is almost throwing away money.  Your goal in “rehydrating” is to replenish what you’ve lost, not dilute things with simple water. Yes, water is important but your sweat is more than just water!

The makeup of your sweat is described above and is predominantly sodium and chloride…which is salt. PREDOMINANTLY. So why is it that all of the “electrolyte” supplements you can purchase have very little to no sodium chloride? SEARCH ME!

 

I searched “electrolyte replacement” and some of the top brands that came up were truly disappointing:

So what should you do?

DIY or buy it.

DIY: Add some salt to your water. I know – it’s not very tasty…or is it? If you carry a large water vessel around, it takes on about 1/2 of a teaspoon of salt to give you a little over 1,200 milligrams of sodium. (1 teaspoon of salt is 2,300 mg of sodium chloride). Add a squeeze of lemon and maybe some lemon zest and you’re just contributing to the nourishment. Or soak some watermelon chunks in your water – you choose – you can’t go wrong. Just don’t forget the salt! This is the most cost-effective way to rehydrate.

BUY IT: WE ARE NOW SELLING LMNT: $2.00/STICK OR $3.00/2 STICKS.

Regardless of your choice, be smart. What you see on commercials and the internet isn’t always right. You have the facts now as to what’s in your sweat – replace what you lose, Rebels!

 


ICY SPONGES TO THE RESCUE!

We currently have icy sponges in a central cooler available during training. The heat and heat index has us very concerned about your safety.

We will continue to have fans on, garage doors and windows open. We’ll continue to encourage you to wear lightweight clothing, train early or late if possible, and hydrate appropriately.

New to this list of precautionary measures:

WE ARE NOT REPLACING THE WATER DURING THE DAY. Rather, once a day.

SO PLEASE DON’T REDIP!

Use your sponge, and when you’re done, throw it in the labeled trash can (for sponges) so we can wash and reuse.  If you need to refresh your sponge…just get a new one. Let’s don’t double dip to keep the water clean.

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