Hydration!

This week is your last chance to take advantage of our $100 Membership promo!

Buy a one month Unlimited gift membership for someone for $100, and when they redeem their gift, your membership ALSO becomes $100 for the month!

It’s that simple.  This offer has been super popular for the Summer, and we want as many of you to be able to take advantage of it as possible before time runs out!

ALSO, don’t forget we have just ONE CLASS on Monday, 4th of July at 10am.   Friends & family are invited and the WOD will be scalable for all levels.  We’ll be done early enough that you can go BBQ or hang out and attend other holiday festivities outside of the gym.

Finally, if you haven’t had a chance to check it out yet, we have ALL-NEW CHFV t-shirt in our lobby.  It’s the OG design, but this time the colors are flipped and it’s charcoal writing on a blue shirt!


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility

Pre-Wod Skill Work: EMOM 5 HSPU / INVERSION PROGRESSION

Strength, Technique & Development:

FRONT SQUATS: 10, 8, 6, 4, 2 + 20RM (Unbroken set of 20 as heavy as you can go)

WOD: ALT EMOM 15 MIN (5 ROUNDS):

MIN 1: ROW 15 CAL / 10 CAL
MIN 2: 8-10 BURPEE BOX JUMPS
MIN 3: 15-20 SIT UPS

Fusion:

COMPLETE 2 ROUNDS (40 MIN TOTAL)

10 MIN STATION ROTATION:
4 MIN – BIKE / ROW
3 MIN – KB SWINGS
2 MIN – BOX JUMP / STEP UPS
1 MIN – BURPEES
+
1 MIN REST
+
8 MIN ALT. TABATA – :20 ON / :10 OFF x 8 SETS
SLAM BALLS
JUMP ROPE
+
1 MIN REST

momWOD:

Barbell Strength – Complex

4 SETS:
A1: Barbell Back Squat x 6 Reps; rest 30 sec
A2: Barbell Alt. Reverse Lunges x 12 Reps (total); rest 30 sec

WOD: 2 ROUNDS:

IN 9 MINUTES:

400 M RUN
10 ALT. DB SNATCH (from floor) – EACH ARM
15 BOX JUMPS/ STEP UPS
20 KB SWINGS (Russian)
+
AMRAP DOUBLE UNDERS / SINGLES in time remaining (SCORE IS # jumps)

REST 2 MINUTES

x 2 SETS


Thursday’s Training:

CrossFit:

A: Locomotion

B: Skill: HSPU / INVERSION PROGRESSION Testing

C: Conditioning
Tabata Style: :20 ON / :10 OFF – Alternating Movements x 4 SETS

A1: Single Arm KB Reverse Lunge w/ OH Press (R)
A2: Single Arm KB Reverse Lunge w/ OH Press (L)
A3: KB Swing (Russian)
A4: KB Goblet Jump Squats
A5: Single Arm KB Swing or Snatch (R)
A6: Single Arm KB Swing or Snatch (L)
A7: Double KB Swing – Outside legs – to shoulder height
A8: 30 SEC REST

REST 1 MINUTE

20 MIN TOTAL PROGRAM

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: DB Push Press @ 40X2; 8 reps; rest 30 sec
A2: Small Plate Trap 3 Raises (“Y”); 8 reps; rest 30 sec
A3: Burpees x 8 Reps as fast as possible – rest 60 sec

WOD: ALT. STATION ROTATION 16 MIN (4 STATIONS, 4 SETS)

MIN 1: ROW 8-10 CAL
MIN 2: ALT. DB SNATCH x 8 EACH ARM
MIN 3: RING ROWS 8-10 REPS
MIN 4: SLAM BALLS x 8 REPS
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