Honoring achievements

Things are heating up out there!

The sun is out later, sweat is pouring, and Jose has another reason to take his shirt off.

It can only mean one thing…it’s time to talk about hydration!

With temperatures scorching, proper hydration is more important now than ever.  At HV we often emphasize proper recovery in post-WOD mobility, nutrition, rest days and sleep…but what about that agua?

We all know that the earth and our bodies are mostly water.  We may live in the desert, but it doesn’t mean that our insides need be a cracked, scorched wasteland.

Let’s have a look at some numbers:

  • Humans are 50-70% water at any given time, but our muscle tissue is 75% water.
  • We can survive 4X as long without food than we can without water.

This means that maintaining proper hydration is imperative in not just athletic performance, but just living.  How important?  Let’s look at some more numbers.

  • 1% body weight loss of water can hinder athletic performance up to 10%.
  • 3% body weight loss of water means you’re at a significantly impaired performance.
  • 5% begins major cardiovascular strain, and by 7% you lose your ability to regulate your heat, which means…
  • 10% you can expect heat stroke and unconsciousness!

A 2-6% fluid loss is common during high intensity training like CrossFit, and even at 2 % there is a drop in blood volume, which means that your heart is working harder to move that blood.  For athletes not acclimatized to strenuous activity (particularly in hot climates) you’re looking at dizziness, fatigue, and muscle cramps.

All that sweating doesn’t just mean water loss; it also means losing important salt ions (Potassium, Sodium, Chloride, and Magnesium) which impair our electrical function.  Since our nervous system is essentially a giant electrical system, you can see how this could be a problem!

Good news is these are easily replaced by electrolyte dense substances and appropriate carbohydrates (coconut water and a banana anyone?)

Let me stress that everyone is different, so you need to find what works best for you.  I can offer some helpful tips and basic guidelines though:

  • The most basic rule is to drink half of your body weight per day, in ounces.
  • For every hour of strenuous exercise, add an additional 16 ounces.
  • If you want to be even more specific, you can weigh yourself before and after your WOD.  Any weight loss is likely due to water loss, so you can drink 20-24 ounces of water per pound of weight lost.
  • Yet another technique is to drink 16-20 ounces, 2 hours before your WOD, and then 8-10 ounces about 15 minutes before.

Cold water is best as it empties the stomach faster, and thus can be utilized and absorbed into the small intestine quicker.

I should mention that you can definitely drink too much water, even to the point of poisoning yourself.  If you’re following a very clean diet, such as Paleo, drinking too much water can also wash away many of those salts I mentioned above.

In general though, most Americans are chronically dehydrated and our thirst mechanisms have become so weak that it is often mistaken for hunger.  In addition to the mistaken hunger, dehydration also slows our metabolism, causes daytime fatigue, and joint pain.

If you just skipped the whole blog, read this part: Ignore everything I just mentioned above and just take a look at your “built in hydration meter” every day to tell you if you’re where you need to be.

That’s right, keep an eye on that tinkle!  If your urine is nice light colored lemonade, you’re probably aces.  However, if it’s looking more like apple juice or Coca-Cola with a hearty stank, you’re probably dehydrated.

So drink up!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; x 3 Sets

D: E90SEC – for 12 MINUTES. Do UB PUSH BB Progression. Add weight each set / as able.

SET 1: 3 Shoulder Press + 3 Push Press + 3 Split Jerk
SET 2: 2 Shoulder Press + 2 Push Press + 2 Split Jerk
SET 3: 3 Push Press + 1 Split Jerk
SET 4: 2 Push Press + 1 Split Jerk
SET 5: 1 Push Press + 1 Split Jerk
SET 6: 3 Split Jerks – Singles (re-rack between)
SET 7: 2 Split Jerks – Singles (re-rack between)
SET 8: 1 Split Jerk – Heavy single

WOD: PULLING ENDURANCE

2 ROUNDS (24 MIN WOD):

3 MIN ROW
2 MIN DOUBLE UNDERS
1 MIN BURPEES
+
3 MIN MUSCLE UPS / PULL UPS
2 MIN HSPU / PUSH UPS
1 MIN SIT UPS

Fusion:

30 MIN PROGRAM:

8 MIN AMRAP:

10 WB SHOTS
10 BURPEES

1 MIN FRONT PLANK HOLD
1 MIN REST

8 MIN AMRAP:
10 KB SWINGS
10 PULL UPS / RING ROWS

1 MIN FRONT PLANK HOLD
1 MIN REST

8 MIN AMRAP:
200 M ROW
20 SIT UPS

1 MIN FRONT PLANK HOLD
1 MIN REST

momWOD:

Body Composition

3 SETS:

A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 SEC MAX COMPRESSION HOLD / 30 SEC REST

WOD:

2 ROUNDS (24 MIN)

3 MIN BIKE or ROW
2 MIN WALL BALL SHOTS
1 MIN BURPEES
+
3 MIN BIKE or ROW
2 MIN BOX JUMP / STEP UPS
1 MIN SIT UPS


Tuesday’s Training:

CrossFit:

Strength, Technique & Development: TEST 1RM DEADLIFT

WARMUP SETS: 2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

Non-testers: 5 SETS OF 5 Deadlifts.

12 MIN EMOM (4 TOTAL SETS):

STATION 1: 8-10 CAL AIR ASSAULT
STATION 2: 10 UB WALL BALL SHOTS
STATION 3: 8-10 BURPEE BOX JUMPS/ STEP UPS

Fitness:

Strength, Technique, & Development:

4 SETS:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 30 sec
A2: Perfect Push Ups / Roll Ups; 8-10 Reps; rest 30 sec
A3: 20 M SINGLE ARM KB WAITER’S CARRY (each arm); rest 30 sec

WOD: 3 ROUNDS FOR TIME:

500 M ROW
30 KB SWINGS
Things are heating up out there!

The sun is out later, sweat is pouring, and Jose has another reason to take his shirt off.

It can only mean one thing…it’s time to talk about hydration!

With temperatures scorching, proper hydration is more important now than ever.  At HV we often emphasize proper recovery in post-WOD mobility, nutrition, rest days and sleep…but what about that agua?

We all know that the earth and our bodies are mostly water.  We may live in the desert, but it doesn’t mean that our insides need be a cracked, scorched wasteland.

Let’s have a look at some numbers:

  • Humans are 50-70% water at any given time, but our muscle tissue is 75% water.
  • We can survive 4X as long without food than we can without water.

This means that maintaining proper hydration is imperative in not just athletic performance, but just living.  How important?  Let’s look at some more numbers.

  • 1% body weight loss of water can hinder athletic performance up to 10%.
  • 3% body weight loss of water means you’re at a significantly impaired performance.
  • 5% begins major cardiovascular strain, and by 7% you lose your ability to regulate your heat, which means…
  • 10% you can expect heat stroke and unconsciousness!

A 2-6% fluid loss is common during high intensity training like CrossFit, and even at 2 % there is a drop in blood volume, which means that your heart is working harder to move that blood.  For athletes not acclimatized to strenuous activity (particularly in hot climates) you’re looking at dizziness, fatigue, and muscle cramps.

All that sweating doesn’t just mean water loss; it also means losing important salt ions (Potassium, Sodium, Chloride, and Magnesium) which impair our electrical function.  Since our nervous system is essentially a giant electrical system, you can see how this could be a problem!

Good news is these are easily replaced by electrolyte dense substances and appropriate carbohydrates (coconut water and a banana anyone?)

Let me stress that everyone is different, so you need to find what works best for you.  I can offer some helpful tips and basic guidelines though:

  • The most basic rule is to drink half of your body weight per day, in ounces.
  • For every hour of strenuous exercise, add an additional 16 ounces.
  • If you want to be even more specific, you can weigh yourself before and after your WOD.  Any weight loss is likely due to water loss, so you can drink 20-24 ounces of water per pound of weight lost.
  • Yet another technique is to drink 16-20 ounces, 2 hours before your WOD, and then 8-10 ounces about 15 minutes before.

Cold water is best as it empties the stomach faster, and thus can be utilized and absorbed into the small intestine quicker.

I should mention that you can definitely drink too much water, even to the point of poisoning yourself.  If you’re following a very clean diet, such as Paleo, drinking too much water can also wash away many of those salts I mentioned above.

In general though, most Americans are chronically dehydrated and our thirst mechanisms have become so weak that it is often mistaken for hunger.  In addition to the mistaken hunger, dehydration also slows our metabolism, causes daytime fatigue, and joint pain.

If you just skipped the whole blog, read this part: Ignore everything I just mentioned above and just take a look at your “built in hydration meter” every day to tell you if you’re where you need to be.

That’s right, keep an eye on that tinkle!  If your urine is nice light colored lemonade, you’re probably aces.  However, if it’s looking more like apple juice or Coca-Cola with a hearty stank, you’re probably dehydrated.

So drink up!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; x 3 Sets

D: E90SEC – for 12 MINUTES. Do UB PUSH BB Progression. Add weight each set / as able.

SET 1: 3 Shoulder Press + 3 Push Press + 3 Split Jerk
SET 2: 2 Shoulder Press + 2 Push Press + 2 Split Jerk
SET 3: 3 Push Press + 1 Split Jerk
SET 4: 2 Push Press + 1 Split Jerk
SET 5: 1 Push Press + 1 Split Jerk
SET 6: 3 Split Jerks – Singles (re-rack between)
SET 7: 2 Split Jerks – Singles (re-rack between)
SET 8: 1 Split Jerk – Heavy single

WOD: PULLING ENDURANCE

2 ROUNDS (24 MIN WOD):

3 MIN ROW
2 MIN DOUBLE UNDERS
1 MIN BURPEES
+
3 MIN MUSCLE UPS / PULL UPS
2 MIN HSPU / PUSH UPS
1 MIN SIT UPS

Fusion:

30 MIN PROGRAM:

8 MIN AMRAP:

10 WB SHOTS
10 BURPEES

1 MIN FRONT PLANK HOLD
1 MIN REST

8 MIN AMRAP:
10 KB SWINGS
10 PULL UPS / RING ROWS

1 MIN FRONT PLANK HOLD
1 MIN REST

8 MIN AMRAP:
200 M ROW
20 SIT UPS

1 MIN FRONT PLANK HOLD
1 MIN REST

momWOD:

Body Composition

3 SETS:

A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
A2: 30 SEC MAX COMPRESSION HOLD / 30 SEC REST

WOD:

2 ROUNDS (24 MIN)

3 MIN BIKE or ROW
2 MIN WALL BALL SHOTS
1 MIN BURPEES
+
3 MIN BIKE or ROW
2 MIN BOX JUMP / STEP UPS
1 MIN SIT UPS


Tuesday’s Training:

CrossFit:

Strength, Technique & Development: TEST 1RM DEADLIFT

WARMUP SETS: 2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

Non-testers: 5 SETS OF 5 Deadlifts.

12 MIN EMOM (4 TOTAL SETS):

STATION 1: 8-10 CAL AIR ASSAULT
STATION 2: 10 UB WALL BALL SHOTS
STATION 3: 8-10 BURPEE BOX JUMPS/ STEP UPS

Fitness:

Strength, Technique, & Development:

4 SETS:
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 30 sec
A2: Perfect Push Ups / Roll Ups; 8-10 Reps; rest 30 sec
A3: 20 M SINGLE ARM KB WAITER’S CARRY (each arm); rest 30 sec

WOD: 3 ROUNDS FOR TIME:

500 M ROW
30 KB SWINGS
Today I have another guest blog!  This one is really important to me.  This one is special!

These people worked REALLY hard and their story deserves to be shared.  Please take a few minutes to read their stories!

…and now, here’s Arielle Zieja to fill you in:

About 30 days before Murph, we started something a little crazy at the gym, and something changed. The bread in people’s kitchens went stale, the cereal went uneaten, and the oatmeal was sad and lonely.

People started dropping scale weight and adding barbell weight.

All the while you may have heard whispers of some sort of “Nutrition Challenge” going on. You may have been invited to participate, and I’m guessing you thought something like, “Yeah, right…”, or “No way, Jose”, or “Well, I don’t know what this is all about…”.

And I’m so sorry you missed out.

22 gym members decided to give it a go, and the changes we saw in their lives were absolutely phenomenal!

  • One person shaved 2 minutes off their CrossFit Baseline workout time, and several more took off over a minute!
  • Many people lost between 10 and 15 pounds.
  • Others started getting good sleep for the first time in years.
  • Everyone reported more energy, better digestion, and feeling great in the gym.

I’m sure it’s easy to be skeptical about a nutrition challenge, especially those with the word “Paleo” in them. I know when I think of a typical nutrition challenge, three words come to mind: hungry, tired, and grumpy.

I think of fad diets and dropping a bunch of weight, only to gain more at the end.

That’s why I design my programs differently. It’s NOT about replacing your meals with fad shakes, working out for crazy amounts of time, or skipping meals.

I don’t design my programs for weight loss; I design them for true health and something that is very rare these days: actually feeling satisfied with the way you eat, feel, and look.

In fact, most challengers tell me they feel LESS hungry than they did before the challenge, and for the first time ever, they don’t have overwhelming food cravings.

There are so many benefits to eating what I call Paleo(ish) that I could go on and on, but I’d like you to read what some of the challengers had to say.

These guys worked so hard, and they deserve to have that work honored. So please take a moment to read their stories, and congratulate all of the challengers you see on their hard work.

Anonymous

“I thought the 30 day Paleo challenge was quite amazing. I did not know what to expect. The reason I joined was the following thought: I have not been happy with my body for a long time, why not give this a chance. But I honestly did not expect quick results like this. I have eaten healthy in the past, worked out, dieted, I was never able to make a real impact. And some of these diets were tough to cope with. With Paleo I did crave certain things at first, and it still takes a bit of will power to not have that dessert, or not eat that pastry, but overall I feel like I eat when I like, I eat delicious meals that don’t restrict myself. Quite the opposite, I try new things, I cook more, I am enjoying it. I lost about 3-4 pounds in the first week. Sure it doesn’t just keep on dropping and I have not weighed myself recently, but I can tell I’ve become leaner and I have had people telling me, “dude you lost weight.” That has not happened in many years! I have not gone 100% Paleo, but I am pretty much eating Paleo Mon-Fri. I am looking forward to seeing the impact it will have on me in the future. Other than the physical impact, I have a lot of energy, I feel good, my body seems to appreciate the good stuff I am feeding it. Not sure if it’s also the result of Paleo, but I went to the doctor 2 days ago and my blood pressure was perfect, as opposed to being elevated a few weeks back. So definitely give this a shot! I am very happy that High Voltage and Arielle have introduced me to this. It’s really changed things up for me. Thank you!”

Ben Dukes

“I have to say, I enjoyed the challenge immensely. If nothing else, it got me out of some truly horrible health habits I was in. It had become so easy to just “eat quick” and forget about the effects of that type of food that I had allowed myself to slowly gain an unhealthy amount of weight. But, the simple act of reducing sugars and breads in my diet caused an immediate change. Even though I was injured throughout the challenge, and unable to work out at the pace I’d like, I saw my body react to the better nutrition. I had more energy because I no longer relied on sugar for ups during the day, and thus didn’t suffer the major evening crashes. As an added bonus, I love any excuse I can get to eat massive amounts of steak… which I did! All in all, it was a very positive shift for me, and I look forward to getting back into the gym and taking the process even further by coupling the new dietary process with the hard work to which I’ve become accustomed!”

Moe Salazar

“My journey started about 2.5 years ago When I discovered CF… Initially I was excited about the type of workouts I was getting into, but was misguided altogether when it came to diet. I ate anything I wanted; I was stuck in the mindset of “this is why I work out so hard for.” Never one to shy away from going the extra mile, I would sometimes spend 3 hours at the box. Again… Diet never changed… So body never changed. I was getting stronger and faster but aesthetically I looked the same. It wasn’t until a friend of mine said to me, “you spend all this money on CF and equipment and spend so much time at the gym, yet you still have a beer belly.” For some reason it took that incident to open my eyes. I was already dedicating so much of my time and effort, so why not go in 100%. I joined the paleo challenge at the gym and I learned so much, not only about the RIGHT foods but also the RIGHT portions. I started noticing change in my body right away. Not just in mass, but also body composition. People around me started noticing too. I’m not gonna lie… It felt good. Even though the challenge is over, I see this as a lifestyle and intend to continue this as my foundation. I lost 10 pounds but the challenge for me isn’t over. This is just the beginning ”

Anonymous

“The challenge was really a group effort. We struggled together, so we never had to feel alone. I loved all the support from Arielle. In addition to the challenge, I have started meeting with her for nutritional support. All the information in the emails was super helpful, so I didn’t feel like I was completely lost.” 

These people are my heroes! They made some life changes, worked through road-blocks, and saw the benefits. Even those who didn’t do it 100% saw the benefits.

Every small change is a step in the right direction, and they got that. 

So, again, if you see any of the nutrition challenge participants around, give them a high five or a pat on the back, or even a hug. They totally deserve it! 

And the next time the challenge comes up, it’s your turn to give it a shot! So, if you need to, cry into your oatmeal, and get ready to feel better than you ever have before!

There you have it folks!  Congratulations to all 22 of our participants!

I couldn’t be happier any time someone new unlocks that final important piece of the puzzle that is their nutrition.

It isn’t a diet.  It isn’t about 30 days of restriction.

It’s a 30 day education to set up mindful eating habits for the rest of your life…and it’s all done with the support & love of our amazing community!


Wednesday’s Training:

CrossFit:

Pre-Wod Skill Work : Dips Progression EMOM 5

Strength, Technique & Development: Single Leg Squats

A: Single Leg Squat (w/ balance DB) w / 3 count pause at bottom; 6-8 reps each leg.

REST 2 min

B: Single Leg Squat (w/ balance DB) w/ 30X1 Tempo (Slow down, fast explode up); 6-8 reps each leg.

REST 2 MIN

C: Single Leg Squat (w/ balance DB) 1.5 (down, up 1/4, down, all the way up); 6-8 Reps each leg.

WOD – DENSITY – ALT EMOM 10:

MIN 1: 10 UB WALL BALL SHOTS + AMRAP BURPEES IN TIME REMAIN
MIN 2: 10 UB DB PUSH PRESS + AMRAP BOX JUMP / STEP UPS IN TIME REMAIN

Fusion:

Tabata Stations – Alternate movements working :20 ON / :10 for a total of

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Slam Balls
:20 ON / :10 OFF – Burpees

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – KB Swings
:20 ON / :10 OFF – Sit Ups

REST 2 MINUTES

8 MINUTES (8 Sets)
:20 ON / :10 OFF – Wall Ball Shots
:20 ON / :10 OFF – Ring Rows

momWOD:

Barbell Strength – Complex

6 SETS:

6 x BB Front Squats
6 x BB Push Press
6 x BB Good Mornings
6 x BB Back Squats

REST 90 SEC BETWEEN SETS

WOD: 12 MIN AMRAP – PARTNER WOD:

YOU GO / I GO (Switch off every round, one partner works / one rests)

100 M RUN + 10 BURPEES


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: Gymnastics Progression: DIPS

C: KETTLE BELL CONDITIONING CIRCUIT – PARTNER WORK

ROUND 1: (6 MINUTES)

MIN 1: P1 does Double Arm KB Snatch* + P2 does Front Plank Hold (:30 ON / :30 REST)
MIN 2: Switch

MIN 3: P1 does Close Stance, Double Arm Swing Outside Legs (to shoulder height) + P2 does Front Plank Hold (:30 ON / :30 REST)
MIN 4: Switch

MIN 5: P1 does Alternating Reverse Lunges w/ Single Arm KB OH Press (same arm as leg) + P2 does Front Plank Hold(:30 ON / :30 REST)
MIN 6: Switch

REST 1 MINUTE

x 3 TOTAL SETS*

* Round 2 – Do :30 / :30 Max Compression Hold as supplementary movement
* Round 3 – Do :30/ :30 Max Rep Sit Ups as supplementary movement

Fitness:

Strength, Technique & Development: BARBELL COMPLEX

6 SETS:
6 x Barbell Back Squats
6 x Barbell Good Mornings
6 x Barbell Reverse Lunges (each leg, alternating)

REST 60 sec between sets. Complex should be done unbroken.

WOD: 3 ROUNDS FOR TIME:

400 M RUN
30 KB SWINGS
15 BOX JUMP / STEP UPS