Monthly Archives: May 2009
Drinking
It’s time for the obligatory “stay hydrated” post.
I got seriously dehydrated this weekend and paid for it all day on Sunday. Don’t let that happen to you. Coming to CrossFit without proper hydration is at best going to suck and at worst can be dangerous.
Remember. Proper hydration doesn’t mean a big chug of water before you come over for the workout, it starts right now. Yes now. Go get a glass of water and take a drink. In the hot weather you need to drink throughout the day not just before your WOD. Also, stay away from the sports drinks. If you are eating according to a paleo/primal/real foods plan you get all the nutrients you need from your meals without the extra load of sugar. Summer brings plenty of opportunities to enjoy a “naughty” beverage so leave it for happy hour with your friends, not before the gym (or especially at the gym).
As always, if you forget your water the fridge is full of water bottles which are available to you whenever you need.
Friday afternoon we had watermelon after the WOD. That was nice, I was so hot.
Clean & Jerk Ladder!
Clean & Jerk ladder
With a running clock, complete one Clean & Jerk in the first minute, 2 reps in the second minute.
Continue until you are unable to complete the minute.
Do you know what the Lipid Hypothesis is? You know, eating high fat foods leads to high cholesterol leads to heart disease? I’ve been reading up on Ancel Keys and his science. I encourage you to do the same and see what you think of this well known and respected scientist after you understand how he treated his data and how he “interpreted” them. I have a history in analytics and would have been summarily dismissed if I pulled the crap Keys did. But judge for yourself.
May 26, 2009
21-15-9
Run 200m
Front Squat, 95/65
Knees to Elbows
Blast through it! This is a fast, intense one!
Memorial Day – TEAM WOD
Row 500m
15 Deadlifts (275/155)
15 Clean & Jerks (155/75)
25 Kettlebell Swings (70/53)
50 Box Jumps (24”/20”)
100 AbMat Sit-ups
Multiplied by 9 for the number of athletes. We had a few scaling options but they were few.
- Rep Counting Sheets
Thanks for working out at CFR today. If you can, stop and think about those that we honor today. We honor several fallen CrossFitters with WODs but every fallen service member deserves our thanks and remembrance.
American Revolution
4,435 battle deaths
War of 1812
2,260 battle deaths
Indian Wars
1,000 battle deaths
Mexican War
1,733 battle deaths
Civil War
140,414 Union battle deaths
74,524 Confederate battle deaths
Spanish-American War
385 battle deaths
World War I
53,402 battle deaths
World War II
291,557 battle deaths
Korean War
33,741 battle deaths
Vietnam War
47,424 battle deaths
Desert Shield/Desert Storm
147 battle deaths
Afghanistan
463 battle deaths to present
Iraq War
3,760 battle deaths to present
Source: US Dept. of Veteran Affairs
(h/t RedState)
