Coach Noah demonstrating excellent landing mechanics on the box jump. Notice his upright posture and slightly bent knees. Even with a 20# weight vest, his box jumps were quiet.
Hydration is a lifestyle and performance practice to which you always want to pay attention. But, now that summer is almost upon us, you will want to pay careful attention to how much water you drink daily.
For those of us doing the Whole Life Challenge, we are challenged with drinking 1/3 of our body weight in ounces of water daily. For a 140lb CrossFit athlete, this is 46 ounces of water a day. This is the minimum recommendation without regard to working out, temperature, etc. If you go for a long hike, bike ride, do a CrossFit workout, or spend any time outside, your hydration needs will be higher.
Some sports exercise guidelines recommend 1/2 your body weight in ounces daily. This increased water consumption helps lubricate joints, ensures our muscles cells are adequately hydrated, and helps with recovery. Muscle cells contain 75% water! If you are dehydrated, even a little bit, the biochemical reactions in your cells can be compromised.
Water is an important solvent in our cell, transporting dissolved chemicals into our our of our cells as needed. Water dissolves nutrients we need for growth, maintenance and repair. Water is the medium in which most of our intracellular reactions occur. Water not only lubricates our joints, but acts as a shock absorber for our eyes, and spinal cord. Drinking water is an important source of minerals.
Often, people who are stuck at a weight loss plateau can bust through the plateau by increasing their water intake. Try it. Increase your daily water intake to 1/2 your body weight in ounces and see what happens. You will probably feel better in addition to looking better.
Drink up! Here's to your health.
Week 2 Wendler Back Squat
As many rounds and reps as possible 10 min of:
10 Box Jumps 24/20"
15 Wall Balls 20/14#
5 Good Mornings 45/35#
Thanks to everyone who participated in The Murph Challenge. Hope you all slept well.
We are half-way through our 8 week Spring Whole Life Challenge. At this half-way point all of us are starting to notice positive changes. We are feeling better and more energetic, looking better, performing better. This week's challenge is for us to sleep better.
We are challenged to get 7 hours of sleep in a 24 hour day. If we don't get 7 hours through the night, then we are encouraged to nap to make up the difference. In our busy, go, go, go, world, a nap can feel like an indulgence. But, it's not.
Sleep is the MOST IMPORTANT recovery tool we have. It is only when we're sleeping that our bodies produce human growth hormone (HGH). This hormone is critical to repair our muscle tissues from cycling, hiking, running, CrossFit, life. Without your nightly dose of HGH you could not live for very long. Without your nightly dose of HGH you could not get leaner, stronger, faster, fitter.
Here some sleep resources to help you improve your sleep.
Whole Life Challenge Sleep Podcast
Sleep as an Ergogenic Aid
F.Lux - Free software to remove the blue light from your computer.
Gymnastics progression and skill work
then, for time:
50 Power kettlebell swings 1.5/1 pood
25 Toes to Bar
40 Power KBS 1.5/1 pood
20 KB Seated Twists
30 Power KBS 1.5/1 pood
15 KB weighted Sit-ups
20 Power KBS 1.5/1 pood
10 Power KBS 1.5/1 pood
What is a Power kettlebell swing? Watch this video.
How are you feeling after Murph? Congratulations to everyone who finished yesterday. It was great to see all of you. Thanks to you, we raised over $600 for the Lt. Michael Murphy Memorial Scholarship Foundation. We are so humbled by how generous and incredible you all are.
Today we will be spending quite a bit of time on mobility. We programed three Hero Workouts in the past 4 days. Spend the time today taking care of the issues in your tissues.
As many rounds as possible in 12 min of:
25 Double Unders
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". On August 18, 2005, CrossFit HQ created the Murph Hero WOD in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Murph is the third Hero WOD CrossFit HQ created.
Partition the pull-ups, push-ups, and squats as needed. We recommend 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
Mystery Ranch has lent us body armor for our Murph Challenge today. Lt. Murphy did this workout with a 20b flak jacket, you can, too.
We are having a BBQ after we finish Murph. Feel free to bring something to share. We are also planning to watch Lone Survivor after the BBQ.
Join Coach Leslie at 9am today for Warrior Yoga. It will be a great warm-up for Murph.
The Murph Challenge is our May SEVA WOD. You can choose to officially participate in the Murph Challenge by registering here. You are also welcome to bring a cash donation to the Lt. Michael Murphy Foundation on Monday.
Read a letter from Murph's dad about the important of The Murph Challenge.
March into a Healthy Spring- March 2 - April 1
Obstacle Course Race Prep Course - March 22 - May 29
Festivus Games - April 18
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
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