Laces Out

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

  1. Gymnastic Capacity NFT:
    10 Minutes cycling through:
    50’ Handstand Walk
    5-10 Dead stop strict HSPU
  2. “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

  1. Deadlift
    5×5 DL @65%
    Alt with 7 strict pull ups
  2. “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…

  1. Option 1:
    4-3-2-1
    Minute bike or Row
    1 Round of:
    5 Push-ups
    10 Air Squats
    15 AbMat Sit-ups
  2. 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
  3. 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

  1. 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
  2. 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!