What if You Never PR Again?Today we are repeating a classic CrossFit workout. For many of us this could be our 4th, 7th or 10th time doing it. Some of us will be faster and some of us won't. Is there value in doing the workout even if you don't think you'll be faster? ABSOLUTELY! Remember, we are TRAINING when we attend classes, not COMPETING. If you're only chasing PRs when you repeat workouts, you could missing the stimulus of the training program. Many of our workouts, like today's classic, has multiple training stimuli. Sure, one stimulus is speed. Other stimuli could be unbroken reps, a faster run, a heavier weight. There are many ways to approach each workout to ensure it provides the stimulus you need to improve your fitness today. When you repeat this workout again you might need a different stimulus for your fitness. Listen to this podcast from BTWB on how to continue training even if you never PR again.
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If You're Going to be a Bear, Be a GrizzlyToday is our 10th anniversary! I am so inspired by all of our amazing athletes and so grateful to our fantastic coaches for making this place so fabulous. To celebrate our anniversary we are doing the Bear Complex. This is the VERY FIRST workout James and I did the day we picked up our keys to the gym. We recently had a CrossFitter from Los Angeles visit us for a week and he gave us the best Anniversary gift ever. He gave us an incredible Google review. Check it out: I am thrilled to have the opportunity to share my experience with Coach Leslie, a truly remarkable individual who has made a significant impact on my CrossFit journey. Her coaching abilities, attention to detail, and dedication to fostering a warm and supportive community have exceeded all expectations. Would you like to give us an Anniversary gift? We'd love the gift of your kind words in a Google Review. Just click the button below to make it happen today!
This week temperatures are predicted to soar into the high 80s and low 90s. Being active in that kind of heat demands attention and discipline to stay hydrated. We've all heard the statistics that our bodies are 60% of water. The truth is that we are made of slightly salty water. That's why drinking electrolytes when we exercise or when it's really hot out is so important. We recommend adding LMNT to your daily water bottle. It can be a bit too salty for some folks and you can easily make a dilute solution to sip on throughout the day. One of the reasons we recommend a dilute electrolyte solution is that can be absorbed more easily into your system. Have you ever drunk a bunch of water and felt it just sit there and slosh around in your gut? It sloshes there as you hike or run because it's not at the right salinity to be absorbed. Our blood has a specific osmolality (concentration of certain electrolytes and chemicals) and just plain water will not pass through the gut. If you're already dehydrated, drinking plain water can actually make it worse by pulling salts OUT of your blood into your gut so that the water can be absorbed. That's why a dilute electrolyte solution is more readily absorbed into your blood, and is important when you're super active in the heat. Read this blog from Whoop if you want to really dive into the benefits of hydration. TIPS FROM WHOOP TO STAY HYDRATEDThe following hydration tips can help make it easier for you to reach your daily goal of water consumption:
WAKE-UP WATER Have a glass of water as the first thing you do when you get up each day. Make it part of your morning routine. SET A REMINDER Maybe it’s an app to track your fluid intake, or just an alarm on your phone that goes off once an hour (if you’re up and about for around 16 hours a day, that could be 16 glasses). Either way a regular reminder to drink water will go a long way towards keeping you hydrated. ALWAYS BRING A WATER BOTTLE Beyond when you’re exercising or working out, whether it’s a walk around the neighborhood, a drive to the store, or even just sitting at your desk, if you have water with you at all times you’re naturally going to drink more of it. INCORPORATE WATER INTO YOUR BREAKS Whenever you stop what you’re doing to stretch your legs, use the bathroom, clear your head, or rest from physical activity, drink some water too. CHOOSE WATER FIRST Whether it’s coffee at breakfast, other beverages at lunch and dinner, or maybe something recreational to drink with friends or at any social gathering, have some water before anything else you drink. DRINK WATER WHEN YOU’RE HUNGRY Oftentimes we feel as though we are hungry when in fact we are actually dehydrated. Rather than having a snack right away, drink water first before you eat. ADD FLAVOR Many people don’t drink as much water as they should for no other reason than they aren’t excited by the taste (or lack thereof). A slice of fruit, splash of juice, flavor tablets, or even frozen berries instead of ice cubes may do the trick. HYDRATE WITH FOOD Lots of fruits (like melons, peaches, strawberries, oranges and grapefruits) and vegetables (examples include cucumber, zucchini, lettuce, cauliflower and bell peppers) have a very high water content, as do cottage cheese and oatmeal as well. WATER WHEN AIR IS DRY In places where humidity levels are very low, the dry air dehydrates you. This includes airplanes, high altitude in general, and anywhere with air conditioning running regularly. If you feel that AC blasting, have a glass of water. And lastly, it’s worth adding that alcohol is a major contributor to dehydration. Per the data analysis discussed above, it’s no coincidence that alcohol consumption is the behavior most associated with a decrease in WHOOP recovery (-8% on average). Click on the audio link below to listen to Whoop's podcast on the importance of hydration and its importance in recovery. Fitness in 100 WordsEat 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, clean and jerk, 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. Those 100 words are the original CrossFit charter. They serve as guidelines for how to eat, train and PLAY! Playing is an important part of mental and physical health. Playing, whether it's a new sport, or just having fun moving your body is something we all used to do regularly as kids. Yet, as adults we have limited opportunities to move our bodies just for the pure joy of movement. We don't give ourselves time to explore what our amazing bodies can do. USE YOUR FITNESS and express yourself by trying a new way to move this week. Dance, do yoga, play golf, throw an axe, go for a bike ride, bear crawl across the lawn, whatever. Give yourself freedom and permission to have fun and move your body. It can do so much. Let's play! |
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