We all know it is important to drink water, it’s a given that if you stop you will die. Proper hydration is about more than just surviving or getting by. It’s about making sure your body has enough fluids to function at its maximum potential. Your body uses water for numerous essential functions including regulating its temperature through sweat, lubricating joints, facilitating digestion, flushing out waste and carrying nutrients and minerals.

There is a difference between merely drinking water when you are thirsty and staying properly hydrated. Just like food is the fuel for our bodies, fluids are the oil that keep everything lubed and running smoothly.

First, let’s keep things simple. There are numerous signs of dehydration. But I want to focus on the two that are the easiest to observe and the most obvious. The first sign of dehydration is thirst. That’s pretty simple, when you get thirsty your body wants water. But, take it a step further, if you are getting thirsty regularly you are hydrating on a reactionary basis, and therefore you will be perpetually dehydrated. The second easy and obvious sign of dehydration is the color of your urine. Urine should be almost clear every time you urinate. Use this chart as a reference. Unless you are taking vitamin B or another vitamin or mineral that changes the color of you urine, if your pee is yellow you are dehydrated. Observing dark or yellow pee means you are even further behind on hydration then being thirsty and your body is seriously lacking fluids. The reason I only list these two symptoms is that you should never get past these points of dehydration. The moment you realize you are either thirsty or your urine is not clear, you need to hydrate right away to catch up, and get extra fluids to prolong and maintain hydration. Drinking enough fluids to catch up is not enough, plan ahead to stay hydrated.

So what is the big deal anyways? Why does being hydrated matter when we live in a society where water is only a short walk down the hall or a trip to the refrigerator away? Two things. First, its low hanging fruit as far as healthy habits go. Drinking water is easy and cheap, so why wouldn’t you if it is good for you? Once you make it a habit there is literally no downside risk other than maybe peeing more frequently. Think of healthy living as layering good habits on top of each other, proper hydration is just another one of those layers that is essential to a healthy body. Second, it will help your workouts. If you are dehydrated going in to a workout you are handicapping yourself, lower fluids levels lead to less blood volume and make the heart work harder to transport oxygen throughout the body. Exercise performance is impaired when the body experiences as little as a 2% drop in body weight from loss of fluids. In high intensity exercise the performance drop off can be as much as 45% when the body experiences a 2.5% drop in body weight due to dehydration. We workout for many reason, but mostly because the stimulus we apply to the body during exercise leads to a favorable adaptation by the body. Being dehydrated can lead to a drop off in performance that will keep you from realizing the full benefits of the workout. If you regularly workout without being properly hydrated you could be hindering your long term progress.

There are three main ways your body loses fluids. Sweat, respiration, and peeing. Sweat is the most obvious loss of fluids, but what is not obvious is that we sweat all the time, even while just sitting or sleeping, so keep in mind no matter what you are doing you are constantly losing fluids. I point this out to emphasize that if you are not proactive at staying hydrated you will eventually fall behind and become dehydrated. During sleep your body can lose as much as 2lbs of water from perspiration and respiration. Your lungs use water to function properly so on dry days you can lose as much a 3-4 cups of water just through breathing.

In addition to regular fluid consumption throughout the day it is important to hydrate before, during and after periods of elevated fluids loss. Especially sleeping and exercise. Drink a glass of water before bed and when you wake up in the morning. If you wake up during the night have a glass of water ready to drink then too. Drink at least 16oz of water an hour before a workout. Drink plenty while you are exercising and drink another 16oz over the next hour after as you cool down. If you are interested in learning your sweat rate while exercising to know exactly how many fluids you need to replace afterwards, use this formula.

Below are some recommendations on daily fluid intake, this is a good starting point but base your own consumption on the color of your pee and how frequently you feel thirsty.

Daily intake: ½ your body weight in ounces. I weight 185 so I should aim for 62.5 ounces or about half a gallon.

One hour of exercise: Consume an extra 20 ounces. On a workout day I should consume 82.5 ounces, a little less than ¾ of a gallon.

WOOHOO! Tomorrow kicks off the 2016 CrossFit Games week! You will be able to watch the masters and teens compete during the week (Tues – Thurs) on the games website HERE. Starting on Friday you can watch the individuals and teams compete on ESPN 3 located HERE. Keep up with the entire Games schedule this week by clicking HERE.

Monday 7/18

A) EMOM x 15 min (5 sets):

1: Box squat x 3 reps @ 21X1 (build heavier than 7/11)

2: 3-5 Muscle Up turnovers on low ring

*Use leg of band assistance as needed.

3: rest and build on box squat if able

B) For time:

– 600m run

– 15 CTB pull-ups

– 21 front squats (135/95, 115/75, 95/65, 75/45)

– 400m run

– 12 CTB pull-ups

– 15 front squats

– 200m run

– 9 CTB pull-ups

– 9 front squats

Tuesday 7/19

A) Build quickly to 75% bench press

B) EMOM x 15 min

1: Bench press 5@80% – 3@85% – 2@90-95% – 1@95+% – 1@ 95+%

2: Bent over DB row x 6-8/side AHAP

3: rest and build on BP

*Heavier than 7/5

C) Every 4 minutes x 16-20 (4-5 sets) @ 90%

– 250/200m row

– 6-10 Toes to bar

– 10 Push press (115/75)

– 30 Double unders (90 singles)

D) Optional: 3 sets not for time

–  L-sit single leg lifts x 20/leg

– 15 DB tricep rollback extensions

Wednesday 7/20

A) EMOM x 10 min

– 1 power clean (build from 65% to a new 1RM if able)

Rest 2 min…

B) AMRAP in 8 min:

– power clean at 90% of A

C)AMRAP in 6 min:

– 7 burpee box jump overs (24/20)

– 14 wallballs (20/14)

– 14 KB swings (70/53)

Thursday 7/21

A) EMOM x 8 min

– 1 power snatch + 1 overhead squat

*Build to a heavy but technically sound weight.

B) 3 sets:

– 2 squat snatch at 90% of A

C) Tester:

– 2000m row for time

D) 4 sets not for time:

– 3 deadlifts to knee cap + 1 deadlift @ 70%

*Pause 2 sec at knee and 2 sec on ground.

– Isometric to of pull-up hold for max time

Friday 7/22

A) EMOM x 5 min – Front squat

Min 1: 2 @ 60%

2: 2 @ 65%

3: 2 @ 70%

4: 1 @ 75%

5: 1 @ 80%

R60S then…

B) E2MOM x 10 min – Front squat

Min 6: 1 @ 85%

8: 85-90%

10: 90%

12: 90+%

14: 90+%

*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.

C) Every 5 minutes, for 15-20 minutes (3-4 sets):

– 30/24 cal row

– 16 double KB front rack walking lunges

– 5-8 strict handstand push-ups

*Use a deficit of 4-6” on HSPU if able.

*Scale with kipping, banded, or L-seated DB presses.

Saturday 7/23

8am Masters

9am CrossFit

10am Barbell

Sunday 7/24

8am Endurance

The Body Fat Testing truck is going to be at the gym tomorrow evening. If you are wanting to test your body composition (both fat and lean mass percentage) then go ahead and sign up for a time or find out more information by clicking HERE. If you are retesting then use the promo code “RETEST” for a discount.

Check out this video on box squatting technique breakdown by clicking HERE.

Don’t have double unders yet? The first step is to get your own rope. The best rope that I have used has been the RPM Speed Rope which can be ordered HERE. You can also start in on these other tips listed HERE. You will have to practice before and/or after class daily. Trying them once a week during a WOD won’t cut it!

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Monday 7/11

A) EMOM x 12 min

1: Box squat x 4 reps @ 21X1 (build heavier than 6/27)

2: bent over fly x 10-15 @ 20X0

3: rest and increase load on BS if able

B) EMOM x 15-18 min

1: 10 DB/KB weighted walking lunges (70/44, 53/35, 35/25 each hand)

2: 4-6 strict handstand push-ups

3: 30 double unders + 5 burpees

*HSPU scaling options: kipping w/ 3-5 sec negative > banded w/3-5 sec negative > L-seated DB press x 10 reps

*DU scaling option: 30 seconds of continuous singles

Masters

A) EMOM x 12 min

1: Box squat x 5 reps @ 21X1 (build heavier than 6/27)

2: bent over fly x 10-15 @ 20X0

3: DB L-seated press x 10 reps

B) EMOM x 15 min

1: 10 DB/KB weighted walking lunges/step-ups

2: 6-10 push-ups (use box to get full ROM)

3: 30 sec of single unders + 5 NPU burpees

Tuesday 7/12

A) EMOM x 15 min (5 sets)

1: Push press x 3 reps (build from 75% to at or near a 3RM)

2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps

OR Negative supinated pull-ups (heavier than 6/29)

3: 10-12 DB anchored sit-ups (no arms, add weight to chest if able)

B) Four rounds for time of:

– Run 400 Meters

– 15 Push Presses (115/75, 96/65, 75/45)

Masters

A) EMOM x 15 min (5 sets)

1: Push press x 5 reps (build to heavy set of 5)

2: 3-5 Negative supinated pull-ups (3-5 seconds down)

3: 10-12 DB anchored sit-ups

B) Four rounds for time of:

– Run 200m

– 10 DB push presses

– 10 ring rows

Wednesday 7/13

A) Every 8 minutes, for 32 minutes (4 sets) of:

– Row 750/600 meters

– 15 deadlifts (185/125, 155/105, 135/95, 115/75)

– 12 push-ups (chest to floor)

– 9 box jump overs (24/20”)

*Note times for each set, and add them for total working time.

*Increase interval times to 10 or 12 minutes if needed.

*Deadlifts should never get ugly and should stay UB for first 2 sets at least.

B) Foam roll 1 min each part:

– quads/IT band

– glutes

– lower back

– lats

– scapulas/t-spine

Masters

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Row 500/400 or 750/625 meters

– 15 tough Russian KB swings

– 12 goblet squats

– 9 push ups (full ROM)

B) Foam roll 1 min each part:

– quads/IT band

– glutes

– lower back

– lats

– scapulas/t-spine

Thursday 7/14

A) Every 90 sec x 15 min (10 sets):

– 1-2 front squats @ 90% (or 3-5% more than 7/7)

B) Every 4 minutes x 16-20 min (4-5 sets):

– 200m run

– 10 thrusters (115/75, 95/65)

– 6-10 CTB pull-ups

*RX+ perform 1-3 muscle ups instead.

Masters

A) Every 90 sec x 15 min (10 sets):

– 1-2 back squats (heavier than 7/7)

B) Every 4 or 5 minutes x 16 or 20 min (4 sets):

– 200m run

– 10 DB thrusters

– 6-10 scaled pull-ups

Friday 7/15

A) Quickly build to an 90% power clean

B) Every 30 sec x 10 min (20 reps)

– 1 power clean @ 90%

C) 3 rounds not for time:

– 15 BB hip extensions @ 20X1

– Double DB overhead walk AHAP x 1 lap

– Box push x 1 lap

– 20 banded woodchoppers/ side

*don’t rest more than 1-2 minutes between movements

Saturday 7/16

8am Masters CrossFit

9am CrossFit

10am Barbell

11am FREE Intro to CrossFit

Sunday 7/17

8am Endurance

Since I don’t believe in cluttering up our Facebook group or gym page with a bunch of article links, I am going to start posting 1-2 relevant articles/videos to these weekly programming overview blog posts. Check out this video on proper mechanics of the bench press since we are building heavy on it today!

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Monday 7/4

“Badger”

3 rounds for time:

– 30 squat cleans (95/65)

– 30 pull-ups

– 800m run

Tuesday 7/5

A) Build quickly to 75% bench press

B) EMOM x 15 min

1: Bench press 5@80% – 3@85% – 2@90% – 1@95% – 1@ 95+%

2: Bent over DB row x 6-8 AHAP (R)

3: Bent over DB row x 6-8 AHAP (L)

C) 4 rounds for time:

– 5 shoulder to overhead (185/125, 155/105, 135/95, 115/75)

– 10 box jump overs (24/20”)

– 40 double unders (100 singles)

*S2O should be heavy but UB.

D) Optional: 3 sets not for time

–  L-sit flutter kicks x 20-30 seconds accumulated

– 15 DB tricep rollback extensions

Wednesday 7/6

A) EMOM x 10 min

– 1 Snatch (full)

*Starting at 65% and making 5-10lbs building to today’s “heavy”. This is not necessarily a 1RM. Build until you feel it start to get sloppy.

B) Every 8 min x 3 sets

– 500/400m row

– 10 power snatches @ 60% of A

– 15 burpees over the barbell

Thursday 7/7

A) Every 90 sec x 15 min (10 sets):

– 2 front squats @ 85+% (use 3-5% more than 6/23)

B) E3MOM x 15-18 min @ 90+%

– 200m run

– 12 wallballs

– 10 T2B

Friday 7/8

A) Build to a 90% power clean

B) Every 30 sec x 10 min (20 reps)

– 1 power clean @ 90%

C) 3 rounds not for time:

– 10-12 BB hip extensions @ 20X1

– bear hug bag carry x 1 lap (120+/90+)

– AMRAP strict supinated pull-ups in 60 sec

– AMRAP strict ring dips in 60 sec

*don’t rest more than 1-2 minutes between movements

Saturday 7/9

8am Masters CF

9am CrossFit

10am Barbell

Sunday 7/10

8am Endurance

Holiday Weekend Schedule:

Saturday –

8am – Masters CrossFit

9am – Regular CrossFit

10am – Barbell

11am – Free Intro to CrossFit

Sunday – 

8am Endurance

Monday –

9am Hero WOD (only class of the day)

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Monday 6/27

A) Box squat introduction

B) EMOM x 12 min

1: Box squat x 5 reps @ 21X1 (build to a tough but safe set of 5)

2: banded pull-aparts x 15-20

3: rest and increase load on BS if able

C) EMOM x 15 min

1: 10 front rack reverse lunges (115/75)

2: 6-12 toes to bar

3: 20-40 double unders

Tuesday 6/28

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Run 800 Meters

– 21 Kettlebell Swings (53/35)

– 12 Pull-Ups

*Note times for each set, and add them for total working time.

*Scale distance on run to keep from walking.

B) 2 sets:

– 12 Hawaiian squats (6/side)

– 1 min couch stretch/side

Rest as needed

Masters

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Run 400 or 600 Meters OR Row 500/400 or 750/625 Meters

– 21 Russian Kettlebell Swings

– 12 ring rows or pull-ups variation

Wednesday 6/29

A) EMOM x 15 min (5 sets)

1: Push press x 4 reps (all sets at or heavier than on 6/15)

2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps

OR Negative supinated pull-ups (heavier than 6/15)

3: 10-12 V-ups

B) 10 min AMRAP:

– 1000m row

– Max effort man makers in remaining time (35-40/20-25)

(Row + push-up + row + power clean + thruster)

Masters

A) E3MOM x 15 min (5 sets)

– Push press x 6 reps

– Bent over DB row x 8-10/side

– V-ups x 10-12

B) 10 min AMRAP:

– 1000m row

– In remaining time complete AMRAP of:

• 5 deadlifts (TnG with moderate weight)
• 7 push-ups (full depth)
• 9 box jumps/step-ups

Thursday 6/30

A) E2MOM x 10 min (5 sets)

– Power Clean Cluster 1.1.1

*Rest exactly 10 seconds between reps.

*Start at 70-75% and build if able.

B) Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 5-10 Burpee Box Jump-Overs (24″/20″)

Station 2 – 10 Hang Power Cleans (135/95, 115/75, 95/65)

Station 3 – 5-10 Strict Handstand Push-Ups

Station 4 – 200m run @ 90-95%

*Scale strict HSPUs with 3-5 negatives or 12 L-seated DB presses @ 2111.

Masters

A) Tabata x 4 min (8 sets):

– 20 sec hollow rock OR hollow hold OR abmat sit-ups

R2M, then…

Tabata x 4 min (8 sets):

– 20 sec super plank bows and toes OR hands and toes (push-up position)

B) Every 90 seconds, for 24-30 minutes (4-5 sets of each station):

Station 1 – 5-10 NPU burpee box step ups

Station 2 – 8 hang power cleans (BB or DB)

Station 3 – 1 lap farmers carry (70/53, 53/35, 44/25 wall to wall)

Station 4 – 200m run

*break up reps to achieve best form for each work period.

Friday 7/1

A) E2MOM x 12 min (6 sets)

– 2 position snatch (hang + 2” below knee)

*start at 65% and work up to at least 85% with full squat snatches.

*goal is to build heavier than last week.

B) “Nancy”

5 rounds for time of:

– 400 meter run

– 15 overhead squats (95/65)

Saturday 7/2

8am Masters CF

9am CrossFit

10am Barbell

11am Intro to CrossFit (free)

Sunday 7/3

8am Endurance

Matt has recently stepped his game up at the gym and was a unanimous decision for Athlete Of The Month. While being a bodyweight movement ninja, he has really taken to the weightlifting side of CrossFit and strives to be better every day. He is part of the foundation of our 5:30am class and always has a positive attitude no matter how big the suckfest of a workout is that day. Keep on keepin’ on Kessler!

A few words from Matt in regards to his time here at EDCF:

NO SHOWER HAPPY HOUR: This Thursday (6/23) from 6:30-9:30pm at On Rotation! Join us after class or after work. No showers necessary so come stinky!

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Monday 6/20

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 2.2.2

*If you complete the set totally UB, add weight.

B) EMOM x 12-14 min:

E: Row 12/9 cal

O: 5 hang power cleans @ 80% of A

*Row 15/12 cal if able

Masters

A) EMOM x 12 min

1: 5 hang power cleans (light to moderate weight) BB

2: 10 cross body V-ups

3: 20-40 single unders or 20 jumping jacks

B) EMOM x 12-14 min:

E: Row 12/9 cal or 40 seconds tough pace

O: 6-8 DB hang power clean + push press

Tuesday 6/21

A) EMOM x 12 min

1: Tempo back squat 2-3 reps @ 32X1 (use 4-5% more than 6/13)

2: bent over rear delt flys x 10-15 w/ 2.5-5/hand

3: rest and increase load on BS if able

B) AMRAP in 8 min:

– 10 Russian Kettlebell Swings (70/53)

– 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

C) Not for time:

– 20 strict toes to bar @ 2111

Masters

A) EMOM x 12 min

1: Tempo back squat 5 reps @ 32X1 (heavier than last week)

2: 6-10 seated arnold presses @ 2111

3: rest and increase load on BS if able

B) AMRAP in 8 min:

– 10 russian kettlebell swings

– 10 alternating reverse lunges/step ups with goblet hold

C) 3 sets w/ a partner:

– 12 medball toss sit-ups

Wednesday 6/22

A) EMOM x 15 min

1: Bench press 5-4-3-2-2 (build to heavy double)

2: 4-8 strict ring pull-ups

3: rest and build on BP

B) 3 sets @ 90%:

– 500m row

– 400m run w/ sandbag (60/30)

R4-5M

Masters

A) EMOM x 15 min

1: 8-10 DB bench press

2: 8-10 bicep ring curls

3: 20 sec hollow rock or hold

B) 10 min AMRAP:

– 200 m run

– 8 deadlifts @ 50% max

– 6 NPU burpees

Thursday 6/23

A) Every 90 sec x 15 min (10 sets):

– 2 front squats @ 80-85%

B) For time:

– 50 cal row

– 40 wallballs (20/14#)

– 30 shoulder to overhead (115/75#)

– 20 burpee box jump overs (24/20”)

Masters

A) Every 90 sec x 15 min (10 sets):

– 7 heavy goblet squats

– 7 push-ups

B) For time:

– 750/600m row

– 40 wallballs

– 30 BB push press (75/45, 65/35, 45/25)

– 20 burpee box step ups

Friday 6/24

A) E2MOM x 12 min (6 sets)

– 3 position snatch (high hang, hang, 2” below knee

*start at 65% and work up with full squat snatches

B) 3 rounds not for time:

– 6-8 seated BB press @ 2111

– 8-10 bent over supinated DB row @20X0

– 1 lap single arm farmers carry

– 20 banded lat pulldowns