“Stub Hub”

Monday, July 13th, 2020

Happy Bday Wife (aka Steph) YESTERDAY 7/12!!!

Pictured above: Leigh Lilla Circa 2011

Work Out of the Day

1. SKILL/SWOD

Front Squat [10-8-6-4-2]
(15:00 Minutes)
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

2. METCON

Stub Hub
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Bike/Row/Shuttle
Overhead Squats (95/65)
Cap=15 minutes

THIS WEEK AT A GLANCE

TUESDAY

1. 15 Mins (3 Rounds)
3/5/7 Strict HSPU (Rx+ deficit)
5/7/10 Kip HSPU (No deficit)
7-9-12 Strict Pullup

2. Deadbolt
AMRAP 15:

60 Double Unders
18/12 Calorie Row (or bike or 150m run)
15 Deadlifts (185/135) (RX+ load=225/155)

WEDNESDAY

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

2. Slumber Party
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy*”
400 meter run (RX+ 800m run)

Cap 20 Mins
*Cindy=
5 pull ups
10 pushups
15 squats

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: Not For Time:
150 Calorie Assault Bike
5 Minute Front Plank

Option 2: Capacity Builder
[On the 0]: 21 PC (115/85)
[On the 2]: 21 BJO (24/20)
[On the 4]: 21 FS
[On the 6]: 21 PC
[On the 8]: 21 BJO
[On the 10]: 21 FS 
[On the 12]: 21 PC
[On the 14]: 21 BJO
[On the 16]: 21 FS

Option 3: Back Squat “3-6-12”
3 Reps @ 106% of 10RM BS
6 Reps @ 99% of 10RM BS
12 Reps @ 91% of 10RM BS

FRIDAY

  1. Clean and Jerk Complex
    On the 2:00 x 5 Sets:

    1 Low-Hang Power Clean
    1 Push Jerk
    1 Low-Hang Squat Clean
    1 Split Jerk
  2. “Dirt Nap”
    3 Rounds For Time:
    15 Hang Sq Cleans (115/85)
    15 Lateral Barbell Burpees
    Cap=15 minutes
  3. Optional Cash out:
    Midline
    3 Giant Sets:
    10 Weighted AbMat SitUps
    21 AbMat Situps (Unweighted)
    30 Second Hollow Hold
    1:00 Plank
    :15 L-Sit

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

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! AND PLEASE DON’T THROW YOUR USED SPONGES BACK IN THE WATER.

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.


Join us this Saturday in saying goodbye (for now) to Coach Paul. 

This Saturday at 8:00 am, Coach Paul and Coach Jaida are ready to coach you on your skills during open gym! Then, at 9:00 am, join Coach Paul in throwing down for a team (or individual) WOD in his last Saturday WOD. Don’t worry he will be back, but for now we are wishing him well as he begins training at the Hillsborough Country Sheriffs Office.

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!