CrossFit Tri-Cities

HYDRATION and MORE HYDRATION!

Continue to drink water as this hot week passes!  Hydrate well the day/night before your workout, and all the way through your workout, and well beyond after you’re done.

Check out Curt’s post on Hydration, along with your mineral needs:  CrossFit LGN – Tuesday

I also might add, that this is a great time to feel the effects of implementing a pre/post workout nutrition strategy.  This heat will suck the life out of you.  To feel a little/lot bit better during and after your workouts try a few of these things that are working very well for some of our students (especially the 11am crew who is enduring some longer duration stuff).

Below is exactly what’s been working best for myself, and allowing me to feel normal again within a relatively quick window of time (after sweating profusely for an hour).  Recovery has also been great!

-Pre-Workout Snack: 7-15 grams of Protein + 35-50 grams of fat + 8 oz of WATER.

-Post-Workout Snack: 30-40 grams of Protein + 50 Grams of Carbs (high GI) + 8-16 oz of WATER (depending on environment)

-Post/Post Workout Meal: (1.5 to 2 hours after the workout):  30-40 grams of Protein + 20 grams of high GI carbs (apple) + 10 grams low GI Carb (veggie of choice) + 35 to 50 grams of fat + 8 oz of WATER.

-In keeping with the nutrient/mineral needs of your body with loss of fluids/sweating (Above link), keep the the nutrient rich foods in mind when getting your post workout nutrition in!

Stay cool, hydrate, and train hard!

-Mark

MOBILITY/RECOVERY

3 Rounds:

-Band Shoulder Stretch (30 Seconds per side)

-Foam Roll IT Band (30 Seconds per side)

-3 Ride-it-down Squat

CONDITIONING

7 Rounds:

-20 weighted Step Ups (35/25 kettlebell)

-15 Kettlebell Swings

-5 Chin Ups (deadhang or negative)

-200m Run

-30 to 60 Seconds of Rest

Click here to sign up for any of our Classes!  This is now a Requirement!

11am “Audible Workouts” Return today!

-However, starting next week, Monday July 18, 2011, 11am workouts will be both onsite and offsite.

-The offsite locations will be posted the night before.

-These workouts will be anywhere from 45 minutes to 120 minutes.

-11am Class size limited to 5 students, and you must register the night before.

-An 8 week training cycle will start during next week’s 11am classes with an emphasis on:

• Establishing gym-based work capacity, and endurance.
• Mobility and Recovery
• Building durability over longer distances, and longer duration events
• Testing and retesting of repeatable workouts/events throughout the 8 weeks

-Wednesday and Saturday’s 11am classes will perform the posted workout on the website.

STRENGTH/SKILL

Deadlift:

5-3-1+

-Or establish a new 1RM

CONDITIONING

A:  4 Rounds:

-200m Run

-6 Deadhang Chin Ups

-20 Kettlebell Swings (Russian) 55/35

B:  3 Rounds:

-6 Toes to Bar (no swing)

-50m Overhead Walk (45/25 plate)

-3x Single Leg Deadlift 35/20

Click here to sign up for any of our Classes!  This is now a Requirement!

Olympic Weightlifting Class tonight at 6pm!

STRENGTH/SKILL

A:  Chin-ups:

-3x Max reps.

-Rest 3 minutes between attempts.

B:  Make-up Back Squat or Press:

-5-5-5+

CONDITIONING

20-15-10 Reps:

-Squat Thruster 95/65

-Burpee Pullups

-200m Run between rounds

Click here to reserve your spot in any of our classes!