Burpee Challenge Day 36
Warmup
3 Rounds of:
Run 400meters
Rest 30sec
WOD
1st
Squat 5-5-5
2nd
AMRAP in 15min of:
5 Thrusters, 115/75lb
7 Power Cleans, 115/75lb
9 Box Jumps, 24/20
September 4, 2010
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WOD Tuesday 070610
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
Anyone interested in competing in the Metrodash Boston race on 8/7/10?
http://www.metrodash.com/boston/
AS RX’D
WILL 6+7PC
JOSE 5
STEVE 3+6PC
JOSH 8+2THR
JOSE Y. 4+3PC
HANI 7
BALAZS 4
ADV
ASHLEY 6
ALLISON 6+5THR
BEG
MICHELLE 5
MIKE M. 6+2THR
LAURA 7
BILL R. 4+5PC
RAJANI 6
ADITYA 5
HENRY 4
HEATHER 8
Whats better than a crossfit WOD when the gym temp is 95 degrees?
JUST A HEADS UP!!!!!!!!!
We have had some amazing hot weather this week so far. In saying that, you need to make sure that you stay hydrated to prevent heat exhaustion.
Follow these helpful tips:
1. Drink Plenty of Liquids: Although keeping hydrated is important regardless of the temperature, it’s even more crucial in the hot summer months. Besides drinking a basic requirement (at least six eight-ounce glasses) of water daily, include drinks to increase your electrolytes both before and after a workout. Staying hydrated is especially critical if you plan to exercise for an extended period or intense workouts.
2. After your workout be sure to have some carbohydrates handy to eat because carbs are quickly metabolized in the heat.
3. Summer Workout Clothing: wear light fabrics such synthetics and silks that don’t retain heat, as well as release moisture from your body for good airflow. As for colors, select clothes with light colors, avoiding darks. Select fabrics that “breathe”, allowing moisture to be released from your body.
4. Pre/Post workout hydration:
Drink about 16 ounces (500 mL) of cool or cold water 1 to 2 hours before you exercise.
Drink about 16 ounces (500 mL) of cool water 15 minutes before you exercise.
Drink about 5 ounces (150 mL) of cool water every 10 minutes during exercise.
Have about 34 ounces (1 L) of cool water on hand per hour.
Drink about 16 ounces (500 mL) of cool or cold water just after exercise.
Our body is made up of 60 to 90% water; 10% of the water is in the bloodstream. The water in the bloodstream can be lost by sweating. With a super intense workout in the heat and humidity you can lose up to about 3 litres of water… That is a lot of water! To replace the water in the bloodstream, the body will steal water from the tissues.
Get drinking! Water that is…
Thanks Ryan for the heads up
are there any electrolytes in beer?
if so, im so ready for tomorrows wod
Does crossfit Cape Cod have air conditioning? Rich, have some for all of us.