June 20, 2016


This isn’t news to anyone: it’s freaking HOT lately! With temperatures in

the 90s and humidity levels through the roof, it’s extremely important to

be hydrated for our workouts.

Not only will proper hydration keep you comfortable, but also safe. It is suggested that the average inactive person requires a minimum of 8-to-12 cups of water per day. However, active people need much more to replace the fluid lost during exercise. Depending on your perspiration rate, you lose about four cups of water per hour of exercise. Working out in our humid climate, you are probably losing 1/2 gallon or more of water through perspiration (have you seen the

ski ergs following a workout lately?!).

The easiest way to stay hydrated is to drink at least eight ounces each hour you’re awake. Always have something to drink with you – when driving, at work, watching TV,

eating, etc. Also, drink at least 16 ounces of water when you awake. Sleep—especially in a dry and hot room—can rob your body of needed water. You can easily wake up in a dehydrated state after a long sleep.

Drink water before, during and immediately following exercise. No, you don’t necessarily need to stop during a 10-minute metcon, but make sure to drink before and after. If you don’t replenish your fluid loss during exercise, you will tire and possible cramp. Performance will not be at your best.

Alcoholic and caffeinated beverages, such as coffee, teas, and colas, are

not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration, so they don’t count towards your daily fluid intake goals.

Signs of dehydration include:

  • fatigue
  • loss of appetite
  • flushed skin
  • heat intolerance
  • light-headedness
  • dark-colored urine
  • dry cough

If you experience any of the above symptoms, stop what you’re doing, grab

some fluids and sit down.

Let’s stay safe and hydrated!

bryan burpee

Workout of the Day
2 sets of:
10 foam roll up wall (palms face each other) 
10 Prone PVC lift offs (face down, jerk grip)

Barbell warm-up/drills

Every 2 minutes for 12 minutes: (6 sets)
1 power clean + 1 hang squat clean + 1 front squat + 1 push jerk

3 sets of:
14 steps kettlebell front rack lunges
50m suitcase carry (focus on level shoulders, oblique activation) 

3 sets – NOT FOR TIME – of:
8 strict pull ups with 5-second pause at the top
8 man makers – description and video below (focus on level shoulders and good body mechanics through entire movement)

Post your scores to the Whiteboard.


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