Monday, July 6th, 2020
Happy Birthday Coach Whit!
Workout of the Day
I. SKILL/SWOD
Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
II. METCON
“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Press (135/95)
15 Deadlift (135/95)
21 WB (20/14)
THIS WEEK AT A GLANCE
TUESDAY
- Gymnastic Capacity NFT:
10 Minutes cycling through:
50’ Handstand Walk
5-10 Dead stop strict HSPU - “Underground”
For Time:
100 DU, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 DU, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 DU, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 DU, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 DU, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Cap=30 min
WEDNESDAY
- Deadlift
5×5 DL @65%
Alt with 7 strict pull ups - “Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50/35)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses
THURSDAY
A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.
OPEN GYM OR…
- Option 1:
4-3-2-1
Minute bike or Row
1 Round of:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups - Option 2:
Back Squat “3-6-12”
3 Reps @ 103% of 10RM Back Squat
6 Reps @ 96% of 10RM Back Squat
12 Reps @ 88% of 10RM Back Squat - Option 3:
Body Armor
3 Giant Sets:
20 BB Good Mornings
10 Pausing Weighted Glute Bridges
10 GHD Sit up
20 KB Russian twists
FRIDAY
- Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Set 1: 63% of 1RM Snatch
Set 2: 66% of 1RM Snatch
Sets 3-5: 69% of 1RM Snatch - 3 RFT
12 HPC & J (115/75)
9 Thrusters
6 PSN
Cap=15-20 minute
FIRST OF THE MONTH: MEMBERSHIP DUES ARE DUE!
Athletes! This is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!
Please don’t make us chase you or there will be a burpee penalty! 😉
No, seriously, if you are not on a recurring credit card, please see a coach and pay this month’s dues…if it’s past the 5th they’re technically”late” 😬.
CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY
Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.
-Many thanks from the CrossFit Kids Classes!
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: I’ve only found one supplement that delivers what we’re looking for, especially in the hot, humid Florida climate. It’s called LMNT.
It’s a little pricey, but effective.
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!