What Are the Benefits of Running for CrossFit Athletes?

You are a CrossFitter and hate running? You are not alone, but you should not run away when you see the next WOD involves… well… running. To inject some courage into your spirit, continue reading to find out what are the benefits of running for CrossFit athletes.

You started CrossFit because you wanted to become healthier, fitter, and a good athlete in functional fitness. Walking, or running for that matter, is right at the top of functional movements. It is okay to be fearful for a second. I mean, even Mathew Fraser is a bit afraid of cardio during workouts now and then.

To put it bluntly, running will turn you into a better CrossFit athlete in every possible way, even if you have just begun your life as a CrossFitter or you are an advanced athlete who is dreaming of becoming the Fittest on Earth. Here are some benefits of running for CrossFit athletes:

  • Improve oxygen usage in the muscles
  • Increase heart’s mass and volume
  • Improve ventilation in the lungs
  • Reduce systolic and diastolic blood pressure

The benefits cited above are for athletes that use running as an aerobic activity, meaning a steady mid-level pace run, and not a burst of high-intensity level or sprinting.

Let’s see what these benefits mean for a CrossFitter.

It Builds Up Your Engine

Quick question, who usually dominates a long workout in the CrossFit season? Is it the strongest? Is it the best gymnast? Of course being strong and having elasticity helps a lot, but greater lungs will help you finish nearly every WOD faster.

The people who have trained their cardio capacity are the athletes that need less time to recover between one round and another. As you read before, running will improve your muscles’ oxygen usage, meaning the oxygen you breathe in will be used more efficiently in the mitochondria of your muscles.

By running you will improve your endurance and thus increasing your VO2 max, which is the maximum rate of oxygen measured during the exercise of increasing intensity. In competitions, those who need less time to catch a breath in between rounds are the ones who finish faster.

It Will Help With Nearly Any WOD

“Cindy” is a benchmark girl WOD that comprises of 5 pull-ups, 10 push-ups and 15 air squats – this is an AMRAP in 20 minutes. On the surface it seems like a classic body strength workout, but any athlete without good cardio endurance will get a low score.  CrossFit has published a study in which it compared the heart rate (bpm) of athletes performing the Cindy WOD and athletes on a rowing machine for 20 minutes. Those doing Cindy had a higher heart rate than the rowing athlete, which proved that Cindy, a workout seen as a resistance and strength exercise, actually demands a big engine from the athlete.  Source: CrossFit

In simpler terms, running will improve your heart’s mass and volume and, therefore, improve your score in many WODs, such as Cindy. Perhaps also help you achieve your PR in the fearful Murph?

It Helps With Recovery

Yesterday you had a WOD that focused on squats and lower body strength in general, and today you woke up with pain in your muscles. Everything is sore. How do you recover from it? Run.That’s right, running can help you recover from soreness, even if your legs are what hurts the most.

This happens because running facilitates better blood flow and brings lactate to your muscle tissues. Lactate, or acid lactic, is a metabolic by-product produced by muscle cells and other tissues when there is insufficient oxygen in that cell. In other words, when you work out excessively.And running can help as an active recovery.

FOR CROSSFITTERS, THAT MEANS THAT RUNNING AT A LOW TO MID-INTENSITY LEVEL DURING REST DAYS IS RECOMMENDED TO RECOVER FASTER FROM THE PREVIOUS WOD.

Source: https://www.boxrox.com/what-are-the-benefits-of-running-for-crossfit-athletes/

 

CrossFit Training AND Learning

At CrossFit Timpanogos every class is coach-led.  Every movement in that day’s Wod is demonstrated for proper movement and Points of Performance (POP). Each movement is warmed-up in stages. Each movement is practiced before the Wod starts.  Why do we do this?  So that each athlete can safely demonstrate the movement before the Wod, to help each Athlete build proper mechanics, and to build muscle memory for future workouts.  We also do this so we can learn and become better Athletes (yes, we are ALL Athletes).    Every coach (not just here at CrossFit Timpanogos) teaches slightly differently; with their own nuances, flair, and experience level.  This doesn’t mean the movements or expectations are different, rather it means there might just be a little nugget of information or an “ah-ha” moment where you learn how to move better by experiencing a different coach.  Learning to be a better Athlete inside the gym will help all of us to be better, healthier, and happier outside of the gym.

If we move well inside the gym; building strength and good habits, then think of how well we can move outside of the gym and in our daily lives!  Learning to properly deadlift in the gym teaches us how to properly pick up our kids, or grandkids, or fur babies without hurting ourselves.  Learning to properly strict press or push press teaches us how to properly put away dishes or groceries or those tub of Christmas decorations where we have to lift those things overhead.  Learning to properly squat will allow us to get up from a chair when sitting at our desk all day, to get on and off the toilet easily (although the day after heavy squats may not feel easy), and to strengthen our core for everything else we do in life.

These are just some examples of things we learning inside the gym, but there are ways to learn outside of the gym that could benefit you just as much.  CrossFit publishes YouTube videos for nearly every movement for free.  Our programming that is delivered to us via Beyond The Whiteboard (if you haven’t signed up – it’s free for CFTimp members so no excuses) has Vimeo demonstrations for most movements in that day’s Wod.  CrossFit also has in-person, online, and specialty courses for a myriad of subjects (www.crossfit.com then click on Education).

It shouldn’t matter if today is your first day or if you been CrossFitting for 10+ years, we should all be learning how to move better – E V E R Y D A Y.  When we ask “what are you training for” – that answer should always be “I’m training for life!”.  Moving well inside the gym will allow you to move well outside the gym in order to live a long, healthy, and injury free life; and shouldn’t that be the goal?!

 

 

Let’s get hydrated!

Proper hydration is important ALL the time, but especially as the weather heats up we wanted to help you guys out with some tips to make sure you’re getting enough water to fuel you through your workouts.

It’s important to realize that being dehydrated not only affects performance in the gym but ALL of the regular functions of your body. Your body NEEDS water, lots of it, to regulate body temperature and provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. Being chronically dehydrated, even at mild levels, can have negative impacts on your appearance, energy, and cognition – not to mention your performance in the gym.

Okay, you get it, it’s important. So how much do we need to drink? The general rule is to drink about half your body weight (in pounds) in ounces of water or other hydrating fluids (read: not coffee) per day. For example, a 180 lb. male would  want to aim for at least 90 ounces per day of fluids.

This is kind of the bare minimum. You also need to take into account whether you have fluids you need to replenish (activity/sweat level). A good estimate is to add an additional 12-20 ounces of water (based on sweat level) for every hour of exercise you do. So, if the 180 lb. male example above is one of our athletes, we’d want him drinking upwards of 110 ounces on a hot workout day.

GOOD HABITS & TIPS:

  • Try to start every morning, within 15 minutes of waking up, with a large glass of water. You can drink it plain or add a little salt and/or lemon juice. With all of the work our body does overnight, we wake up every day in a dehydrated state so this practice will help combat that right away and get your day off to a good start. If you’re a morning WOD person, this is even more important as your workout will further dehydrate you.
  • Get a leak-proof water bottle that you love and carry it with you, whether you are working, traveling, or exercising.
  • Sip water whenever you’re thirsty throughout the day (if you have a water bottle with you per above, this should be easy!). There is no need to force yourself to drink when you’re not thirsty (there IS actually such a thing as being overly hydrated), but drinking throughout the day will prevent you from having to chug a bunch before/during your workout (nothing worse than that sloshing feeling while jumping around) or before bed (you’ll get better sleep if you’re not getting up multiple times in the night to use the bathroom).
  • Experiment with adding lemon, cucumber, mint, or other natural flavors to your water if you get bored with just regular water.
  • Attention frequent work travelers or those going on vacation: the low humidity on an airplane can lead to further dehydration. Pay extra attention to replenishing fluids during and after travel, especially if you’ll be working out soon after traveling.

RECOVERY DRINKS

There are lots of recovery drinks and supplements in the market.  We encourage you to do some research and determine if any would work for you.

The most common are:

  • Progenex
  • Kill Cliff
  • FitAid
  • O2 Brand
  • NOOMA

In summary, don’t let dehydration have a negative impact on your workout or your health! Try to integrate these good practices into your daily routine so it becomes habit to stay well-hydrated. Your body will thank you!

What’s that equipment in our gym and why should I use them?

You’ve probably seen some equipment in our gym and wondered to yourself, “what is that and what is it for?”

Trap Bar

The deadlift is an all-time great exercise and one every regular gym-goer absolutely must include in their training programme. However, it is also an exercise that people get wrong with alarming frequency – and when performed incorrectly it can put you at risk of injury, with the lower back being particularly vulnerable.  If you’ve found that your back is unduly sore after knocking out a few deadlift sets, consider sharpening up your deadlift form. In the meantime, try using a trap bar to perform the exercise.  The trap bar was invented by powerlifter Al Gerard as a way to reduce the strain on his back during deadlifts. The hexagonal or diamond shape of the bar allows you to stand inside it and grip the bar with your hands by your sides, rather than having to pick up a straight bar from the floor in front of your feet, which shifts your centre of balance forwards and can lead to back pain as a result. That makes it a particularly good variation for beginners, because most people don’t stroll into a gym ready to nail the deadlift with perfect form, so it’s a smart move to build strength with this variation first and familiarise yourself with the basic motions.

workout

Squat Safety Bar

Rotator cuff injury? Elbow tendonitis? Can’t get into the proper low bar squat position? Try the safety squat bar. First and foremost, this bar allows lifters with rotator cuff issues, severe elbow tendonitis, or those recovering from arm injuries to squat with a bar on their back, without having to put their hands in a conventional low bar or high bar squat position.  Place the pad on your back as close as possible to the low bar position, which is just below the spine of the scapula. Hold the handles horizontal to the ground throughout the movement and try to maintain the angle on your forearm for the duration of each rep. It is more difficult to maintain thoracic extension with the SSB, so focus on not allowing your upper back to round. Pushing up on the handles helps a lot with this, to keep the bar from rolling up your neck during the ascent.  Your torso will be more vertical using this bar, compared to the low bar squat, so there is less involvement of the posterior chain muscles. Focus on your bracing!

5 Awesome Benefits of the Safety Squat Bar | Garage Gym Lab

If any of these apply to you, please let your Coach know and let’s substitute these out to keep you moving well, healthy, and strong.

Hero WODs. What they are and why we do them?

Lest We Forget

To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.

For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.

 

Here at CrossFit Timpanogos, you will begin to see more and more Hero and Girl Wods over the summer as we challenge ourselves and each other.

Let’s have a safe, fun, and action packed Summer!

What’s the Intended Stimulus for this WOD?

What is the intended stimulus for this Wod?  It’s not always easy to explain, but the truth is it’s really not all that complicated either.

CrossFit itself is defined as a strength and conditioning program consisting of constantly varied functional movements executed at high intensity across broad time and modal domains.  But what does that exactly mean, and how is it related to intended stimulus in a workout? More importantly, what does that mean to me as an individual?

The intended stimulus of a workout is different from day to day. The reason for this is that it’s constantly varied. It’s designed to stress our bodies in varied ways for varied amounts of time–so they adapt to the stress and become stronger. That’s how we increase our fitness. It’s an incredibly effective process that touches on pretty much every aspect of strength and conditioning.

For today’s workout, the stimulus might be to get it done within a specified period of time. Or, maybe it’s to accomplish a specific number of reps as fast as you can. It could be to do lighter reps fast (high volume), or heavy reps more slowly (low volume), or maybe it’s a long chipper that you have to push through mental walls and figure out how to pace yourself in order to get the work done. And other days, it’ll be a short duration sprint to see how fast you can go. It all depends on what the workout is designed to help your body achieve. We stress your body in different ways–it’s systems get stronger, and you become more fit. Next time, you’ll be able to achieve more in the same or a similar workout. This is increased work capacity, which is also how CrossFit defines fitness.

The important thing to know about the intended stimulus for any workout, is that it can be adjusted to every level. We can take any workout and scale the number of reps, the amount of time, the weight, the distance–any aspect of the workout at all–to fit the individual athlete. This helps to ensure every person can do the same workout and finish in roughly the same amount of time–it preserves the intended stimulus. This is another reason why trying to RX a workout every time is a mistake–trust the process and stay within the time prescribed framework so you can realize your potential, and get the best possible results from your workouts.

If we take the benchmark workout, Fran, as an example: it’s a workout designed to make you push yourself to your limits within a short period of time. Everyone in the class from elite to intermediate to beginner athlete should be able to finish in 7 minutes or less.

Fran consists of 21-15-9 thrusters and pull-ups as fast as possible. It has made me want to cry (probably because I didn’t scale enough though). To preserve the intention: high intensity, fast pace, finish within prescribed time, we make the movements accessible for everyone in the class. That means scale the thrusters weight, and/or possibly modify pull-ups to banded, jumping, or ring-rows).

If I know I can do 95/65# thrusters, that doesn’t mean I should for this workout. Why? Because I know I won’t finish in under 7 minutes if I do. I need to scale the weight in order to make sure I can meet the time requirement, and thus preserve the intended stimulus.

The benchmark workout, Cindy, is different. It’s a long, low intensity workout with the intention of testing skill and stamina. It consists of as many rounds as possible (AMRAP) in 20 minutes of 5 pull-ups, 10 push-ups, and 15 air squats. I would only need to scale for skill (possibly banded or jumping pull-ups (or ring-rows), push-ups from knees, off a box or wall, and/or possibly air squats to a target for example). The number of rounds and reps I’m able to accomplish will be determined by the timecap. The next time I do this workout, I can try to beat my own time.

The next time you see a workout on the whiteboard, try to see if you can figure out what the intention behind is; you can ask coach if you’re not sure. Stay within the prescribed limits of the workout so you can scale properly. This will allow you to adjust the workout for where you are today, knowing it will increase your fitness effectively–and much more safely than attempting to do more than your body is adapted for yet. At the same time, it will empower you because you’ll know you’ve made the changes necessary to preserve the intention behind the workout.

Sleeping for Performance

Think back for a moment to what your life was like before you were introduced to CrossFit.

What did you eat? How did you work out? How did you measure your fitness from one week to the next?

If you’re like most of us, you probably thought about what you ate a bit. Maybe your diet was based loosely on some nutritional tips you’d picked up along the way, but it probably wasn’t based on sound science. The same probably can be said for how you worked out. You used the machines that were available and probably picked up workout tips from friends, coaches, magazines, etc. Chances are you never did a squat snatch before CrossFit, nor did you stay away from bread and grains in favor of lean meat, nuts, seeds and veggies. Now compare your level of fitness and health now to then. Big difference, right?

CrossFit’s workout methodology is based on science. Like science, it is continually evolving. Workout methodology and nutrition are two essential elements of fitness and general well-being. When you follow scientifically sound principles that are consistently tested, proven and refined within a large community of experimenters, you are going to see strong results. For many of us, the results have been quite amazing.

Sleep: Another Key to Fitness

How much do you think about how well you sleep? How important do you think sleep is to your CrossFit performance? What about your general health?

If you’re like most, you probably don’t think much about how well you sleep. All know they feel better when they sleep more, so you probably want to sleep well and are upset when you don’t sleep as much as you want.

But getting good sleep is more than just sleeping more, and it does a whole lot more for you than make you feel a little better during the day. Good sleep is one of the most important elements of health maintenance, as well as athletic performance and improvement.

Like the science of nutrition and exercise, sleep science has been undergoing a revolution over the last few decades. Researchers are beginning to understand how sleep impacts our performance over the short term and long term.

Just how much can sleep impact you as an athlete? Consider the following:

  • Researchers conducted a study of over 30 years of National Football League game data and demon- strated that teams that traveled three time zones to play night games experienced disrupted sleep and exercise schedules and were 67 percent more likely to lose even when the point spread was factored in (1).
  • Studies have shown that athletes who consistently get around 10 hours of sleep per night show marked improvement in strength, speed, agility and reaction time (2).
  • Athletes who get around 10 hours of sleep demonstrate significantly better muscle memory for movements learned the day before (3).
  • People who don’t get enough sleep are more prone to diabetes, obesity, hypertension and other various cardiometabolic and endocrine disorders (4).
  • Researchers have shown that just a few days of little to no sleep impact the body’s insulin sensitivity by more than 25 percent in normal, healthy people. This essentially brings them to a pre-diabetic state—the equivalent of gaining 18 to 30 lb. (4).
  • Military research shows that sleep-deprived soldiers demonstrate decreased ability in marksmanship, judgment and overall performance in mental and physical tasks (5).
  • People who don’t sleep enough are often more irritable because the brain works differently when we are sleep deprived (3). An irritable athlete usually is not a positive athlete. Thus, sleep deprivation can rob you of the mental edge necessary for success.

To see significant improvements in performance, we have to train right and eat right. But without enough sleep, that work is wasted and could even be harmful for a body so sleep deprived it can’t heal itself. Exercise, nutrition and sleep make a virtuous circle comprising the three essential elements of fitness. You can’t achieve your body’s maximum potential in athletic performance or be at peak levels of health unless you pay attention and work hard at all elements.

 

What does RX mean?

What is RX?

Well, literally, the letters mean “as prescribed”. Yes, I know, that’s cryptic too, so let’s break it down. At its core, we define “Rx” as doing the workout (1) at the prescribed weight/height, (2) for the prescribed number of reps, (3) to the full standards of each movement, (4) and in the expected time domain.

To perform a workout as “Rx” means that you completed the workout as written (prescribed) without anymodifications to the weight or movements. When we set this standard, we are not stating that this should be every athlete’s goal or even that it is recommended. Instead, it is a benchmark (often a difficult one) that is meant to be something that athletes can compare themselves against and, if appropriate, perhaps strive for.

Sadly, this is often where shaving reps and embellishing scores can be seen (i.e. cheating)… the focus has shifted from bettering one’s life through fitness and goal setting, to “winning” and this comes at the actual expense of your fitness, your fun, your friends and your integrity.  This “cheating phenomenon” is contagious. Athletes who realize that people are cheating to “score better” will start to do the same and soon it is a snowball of inauthentic behavior.

Please realize: cheating is noticed both by your coaches and by other athletes. If you are an Rx athlete, your coaches look to you to set a standard for the other members – with your skill level, your attitude, and your integrity. Be the person you want to be in the gym!!

When you think you are typically an Rx athlete, it can feel bad when you don’t get the Rx next to your name. But you are likely going to have been given plenty of opportunities to make a change mid-WOD. You might have heard cues like, “get deeper” or “stand up your rep”. This means that you were not doing these things and therefore those reps didn’t count as Rx. If this changes, a coach may choose to Rx you. If you do not make that change, then work needs to be done to achieve that status.

As coaches, we do this to HELP YOU IMPROVE & BE BETTER HUMANS!! As adult humans, it is important to continue to have accountability in our lives and to have coaches and other athletes who wish to see us improve. Regardless, arguing with your coach only demonstrates that you care about what people think of you, not about getting better at CrossFit.

So now, what is not Rx?

Missing the intended Stimulus

Just because you have the weight on your bar and chose to do the hardest available movement, doesn’t mean you are owed an Rx. Similarly, just because you usually do Rx doesn’t mean that you always will, always can or always have to. Are you just in a habit of logging your score under a certain category? As coaches, we’ve all seen this and had moments of looking at what our athletes logged for their score, thinking, “I didn’t Rx them!?!?”

When you complain that Rx is unreasonable or unattainable

It’s not. But, as noted above, when we deem something as Rx, we are not stating that this should be every athlete’s goal or even that it is recommended. Rx does not make one athlete better than another. Remember that Rx is merely a measurement rating that we can use to fairly judge one athlete against another and for an athlete to see where they stand against a standard. If it seems too hard, it is … FOR YOU. And for MOST people

When you lose your sh*t because the WOD isn’t going well for you.

Calm down. Don’t quit. It’s literally just working out. It is much more typical for an Rx athlete to behave this way than it is for a scaled athlete. And it is all in the perspective. A scaled athlete understands the trials and the work that must go in each day. Each day is challenging and possibly filled with dread of certain movements, defeat, no reps, not finishing in the time cap, etc. This is yet another example of ego coming into play. “It should not be this hard for me.” Well, it is … today. And that’s ok.

Not every day can be a PR or a whiteboard lead. Have FUN and get FIT.

Fitness in 100 Words

Fitness.  In 100 words.  You might have seen this before or this might be your first time seeing it.  Either way, the core of it hasn’t changed much over the years.  Follow these simple ideals to improve your health and fitness.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

– Greg Glassman

We at CrossFit Timpanogos believe in this; it’s how we program, how we coach, and how we behave.  Let’s refresh our culture & belief here at CFTimp so we ALL will improve this year.

Recovery! How, Why, and What?

Congrats on getting through the CrossFit Games Open 2022!! This week we will be focusing on a DELOAD week. Our goal here is to give you the opportunity to back off on intensity and overall volume to focus on recovery. We can also use this week to spend additional time taking care of any nagging things we have felt in the past to avoid them turning into an injury.

For you to get fitter and become a better CrossFit athlete, you must recover from training sessions.  The body doesn’t adapt to the stress of training while you train; it happens in the “off” hours between sessions.  The brain signals to the body during exercise that the stress level is high enough that it must make adjustments so that you’ll be better equipped next time.  Some of those “adjustments” include: a stronger heart, stronger lungs, increased mitochondria in the muscle cells, muscle hypertrophy, improved balance and coordination, and more.  Basically, everything you want to improve on as a CrossFit athlete.

This is why, when it comes to training, more is not always better. At a certain point, more training will become detrimental to your performance.  The window of time between training sessions is when you truly become better at your sport, whether you’re doing CrossFit or something else.

The Three Pillars of CrossFit Recovery

Pillar Number One: Sleep  

It’s free, it’s enjoyable, and honestly, it’s the most important thing in this whole discussion. You’ve likely heard this before, so beating a dead horse may not be necessary.

Here are some highlights of the benefits of sleep:

  • Muscle-building hormones like testosterone and HGH increase during sleep.
  • Good sleep helps fight off colds and infections that can keep you out of the gym.
  • Good sleep balances your brain chemistry and allows you to “reset” for the next day.

Some research-based keys for CrossFitters to get good sleep:

  • Go to sleep and wake up at the same time each day.
  • Sleep in a dark, cool room.
  • Create a 10-minute before bed routine for your mind to “wind down” before sleep.
  • Avoid screen time for an hour before bed.
  • Stop hitting snooze. Seriously.

The CrossFit Journal published an article in 2012 about Sleeping for Performance. The key takeaway? No matter how much you use a foam roller, no matter how consistently you train, it all comes down to getting some quality rest.

Pillar Number Two: Nutrition

Proper nutrition is essential for promoting muscle recovery after an intense WOD.

You know the deal. Eat lean protein, vegetables, fruits, nuts, and seeds. Don’t let the fad diets turn carbs into a villain; you need an adequate carbohydrate intake to fuel your tough workout while leaving enough in the tank to recover.

Wholesome ingredients give your body the raw materials it needs to repair tissues between training sessions. If you find yourself prone to injury, riddled with fatigue, and unable to give it your all during a workout, focus on getting in the basics of proper nutrition before moving onto supplements.

Pillar Number Three: Water and Hydration

What does a serious athlete gearing up for the CrossFit Open and a casual visitor at their local CrossFit gym have in common? Water.

As the human body is composed primarily of water, you want to stay hydrated at all times. Water creates an internal environment conducive to recovery and repair. If you’re thirsty when you start your WOD, you’re already dehydrated.

Even one hour of CrossFit training can severely dehydrate the body if not balanced out. Most people shoot for 40-70% of their bodyweight in ounces of water per day. If you have a headache or feel dizzy and nauseous after a tough workout, chances are it wasn’t the double unders that did it to you; it was a lack of proper hydration.

This information was compiled from several CrossFit journals.

If you have any questions, please discuss with you Coach during your next class.