30 JUNE 2017 ADRENALINE
Box Front Squat (4-4-4-4-4)
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.
It’s summertime in the South. You know what that means… Temperatures above 90 degrees and humidity greater than 90%. This combination does not bode well for staying hydrated as it increases your sweat production, thereby decreasing your water and electrolyte levels.
Mosts ‘go-to’ rehydration drink is an unmentionable sports drink (or two) that rhymes with masquerade. These drinks contain electrolytes. That is true. But they also contain high amounts of sugar (~23g in a 12oz bottle) and artificial ingredients.
It’s a shame that we have been fed the lie that we need a particular drink to supplement our electrolyte intake.
The truth is that you can replenish your reserves in a much more nutritious, and much less damaging way. Here’s how:
- Drink enough water. The general rule is to drink at least 8 cups (as in a measuring cup – 8oz) per day. We like to keep it simple — drink water when you’re thirsty. That should do the trick.
- Eat whole foods high in electrolytes. This part is not difficult with a primarily plant-based diet (which Paleo is). Some foods high in potassium include bananas, dates, raisins, coconut, avocado, and spinach.
- Do not restrict salt intake. Salt (sodium + chloride) helps to retain fluid to keep us hydrated and is the one most depleted from sweating (and why your dog likes to lick your skin after a WOD…Salty!)
With knowledge comes power. In this case, it’s the power to decide against a sugar-laden beverage and opt for life-giving resources, instead.
Cheers to making better choices!
21 JUNE 2017 STORM RIDER
All sets of Close Grip bench press should be efficient. There should be no stopping between reps. Sets should take between 5-6 seconds to complete.
The intent of performing Bench Press for maximal speed is developing force by utilizing high-threshold motor units.
Weights must be light to do this. If there is any hesitation in performing sets then you need to go lighter.
Pacing and managing shoulder/tricep fatigue is key with this workout.
Also, cycling T2B is important so break up into smaller sets if needed so you can be efficient.
Come up with a strategy before starting and don’t allow yourself to come close to failure with any of the pressing movements especially considering this piece gets harder towards the end.
Close Grip Bench Press (5-5-5-5-5)
Grip should be just inside of shoulders and elbows should stay tight to the body.
50 Wallballs (20, 14)
25 Shoulder to 0H (135, 95)
50 Box Jumps Overs (24, 20)
25 Ring Dips
Masters & Teens: 115/75, Bar Dips
25 minute time cap
20 JUNE 2017 DOM DELOUISE
AMRAP – Reps
5 Rounds of :
40s Work/20s Rest:
Single-arm Russian KB Swing (53,35)
SDHP*** (53, 35)
*Score = total reps
**scale GHD’s with Hollow Rocks or candlesticks
***standard for SDHP for today is between the solar plexus and chin.
(don’t hit yourself)
Focus is on keeping that chest up proud, staying way back ,driving the shoulders up and back, and pushing the elbows high and outside ,NOT pulling with the hands and dropping the elbow.
Masters/Teens: (44, 35) (DU Attempts)
Metcon (3 Rounds for reps)