Tuesday 10/29/13

Barbell Work
Each Minute on the Minute for 12 Minutes:
1 Snatch @ 65-75%

The focus here is on building consistency. Try to make every rep exactly the same. From set up to finish try to be perfect with your technique every time.

WOD
Each minute on the Minute for 8 Minutes:
10 Burpees
Max Effort Double Unders

At the top of each minute complete 10 Burpees with the remaining time on the minute complete max effort double Unders. If you are unable to complete 10 Burpees in a minute drop the number to one that allows you at least 20 seconds of jump rope.

Basics
Each minute on the Minute for 8 Minutes:
8 Burpees
Max Effort Single Unders

At the top of each minute complete 8 Burpees with the remaining time on the minute complete max effort double Unders. If you are unable to complete 8 Burpees in a minute drop the number to one that allows you at least 20 seconds of jump rope.

H2O

Step 7 in our series, 10 Steps to Eating Better, drink more water.  I know what you’re thinking, what a novel idea.  But it’s true.  We don’t drink enough water.  I’ve talked to many athletes about this and get the same response, “Oh, I drink enough.  I drink 8 glasses a day for sure.”  Now that we are in the midst of the challenge, many of you are tracking your water intake.  If you are not in the challenge, try tracking it for a week.  When we collect data, sometimes the results may surprise us.  Use an app, your WOD journal, a sticky note, whatever.  But see how much you are drinking, and if it’s not 64oz, drink more.

Our standard is the same as the Dr. ordered, 8, 8oz glasses of the clear stuff a day.  There are many reasons to drink more water?

1. Battle weight loss, insulin dumps: Water is the healthiest liquid you can drink, and if you are replacing soda, juice, alcohol, etc… with water, then this is an easy way to replace the bad stuff with good stuff.  Plus, water helps your body function properly, such as burning fat.

2. More energy: When you are dehydrated you feel tired, zapped of energy, and can suffer from dizziness and muscle soreness.  When hydrated, your body functions properly and that includes managing energy systems.

3. Battle Headaches: One of the main causes of headaches is dehydration.  Sipping 8 glasses a day of the good stuff, especially after a WOD (if you are really anal, try weighing yourself just prior to the WOD, and then after, replace any lost H2o immediately after the WOD).

4. Healthier skin: The most common molecule in your skin is water.  So, it doesn’t take a rocket scientist to understand more of it = healthier skin.

5. Healthier gut: Water is required by all systems of your body, including the digestive system.  If you don’t drink enough water, your body…well…won’t function properly.

6. Cleansing: Water is used to cleanse the body as well, of toxins, and other waste products.

7. WODs: Being hydrated helps your performances in the  gym.  Muscles fire correctly, your head feels clear, and your energy levels are higher.  Why else do you grab water during sets?  Because your body aches for it!

If you struggle (like me) to drink enough water each day, try a few tricks I use to get the 8 glasses a day Rx.

1. Drink 8 oz when you get up and before bed (yes you may have to pee in the middle of the night you old foggies, but at least you know that’s a sign of hydration!).

2. Carry a water bottle with you throughout the day.  Careful not to buy one with a screw top, you’ll spend too much time unscrewing and screwing and it may deter you from having a sip.  Bottles with markings on it can help you track how  much you eat as well.

3. Have a glass or two with each meal.  If water is your #1 choice for a drink during meals, that’s an easy way to get 3 cups.

4. Check the clock, if it’s noon/ 1pm and you haven’t had 4 glasses yet, you are already behind and probably dehydrated.

There are many signs of dehydration.  Every time you pee, it should be clearish.  If it’s bright yellow, you are definitely dehydrated.  Touch your lips, are they dry?  Then you are dehydrated.  Are you parched?  If so, dehydrated again.  Using these quick checks can help you stay hydrated throughout the day and ready for the WOD.

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