Open Gym or Lifting

Thursday, July 23rd, 2020

Happy Birthday Bibi and Ryan N!

TODAY IS COACH PAUL’S OFFICIAL LAST DAY COACHING. IF YOU WANT TO SEE HIM ONE MORE TIME BEFORE HE LEAVES FOR THE ACADEMY, HE WORKS UNTIL 2PM TODAY!

TODAY IS OPEN GYM OR…

Group Stretching and then…

Option 1: Snatch Complex
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat
Set 1: 65% of 1RM Snatch
Set 2: 68% of 1RM Snatch
Sets 3-7: 71-80% of 1RM Snatch

Option 2: Back Squat “3-6-12”
2 Rounds
3 Reps @ 109% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat

Option 3: Midline 3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

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!

NEWS & UPDATES

VISITORS ARE STILL RESTRICTED DUE TO COVID CASES RISING

Unfortunately, we are still on hold for accepting visitors to the box. We have health care workers and athletes who are caring for older parents and the safety of our community is important.

As soon as local cases subside and the concern of the spread has subsided we will revisit the visitors’ policy.


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!

Rebel Leaderboard