“Sing to God, sing praise to his name, extol him who rides on the clouds — his name is the LORD— and rejoice before him. A father to the fatherless, a defender of widows, is God in his holy dwelling.”- Psalm 68:4-5
Coach Roberts 3 PR’S yesterday thanks to the Zone! Overhead Squat 135lb, front squat 145lb, and back squat 185lb!!!
WOD
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
The dull pounding of a head ach yesterday reminded me that I need to drink more water as the heat kicks up and the summer weather arrives.
About 60-70% of our body weight is made up of water. Among other reasons, drinking plenty of water is essential in flushing toxins out of our vital organs and for keeping our energy levels high. It is important to replenish all of the water we loose during the day through sweating, breathing, and other bodily functions. While the food we eat can account for roughly 20% of our water intake, there is no better way to hydrate than to drink water. Don’t wait to get thirsty to drink water, as it’s too late if you are feeling parched; you are already dehydrated. There are many theories on how much water we need to drink, but the bottom line is that it varies daily and per person depending on weather, exercise, food we eat, other liquids we drink (coffee no cream sugar) and our overall health. As a general rule, drink enough water so that your pee is clear! I aim to drink a gallon of water a day. In the winter it’s a little lower and in the summer, it’s more. You will notice that drinking enough water will help maintain energy levels, keep away the headaches, keep your skin smooth and soft, and your body functioning properly.
CROSSFIT Endurance
Your choice on before or after CF Main Site WOD:
All sports: 20:10 x 8 nothing else! Post distances covered for each round.
Swim: Use a pool or open water
Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more. FYI, the 200 watts gets easier the faster you pedal!
Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don’t lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.
If you can’t use these tools, do your best.
