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You Can See The Online Version Here!
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I think it is safe to say that it is SUMMERTIME! The tempatures are getting higher and it is only
going to get hotter! So, when it gets hotter, we sweat, sweat, & sweat some more! It is very important
to stay hydrated before, during, & after the WODs.
What does hydration have to do with me & performance
Hydration is usually
maintained during sedentary conditions. The consumption of fluid normally compensates for
fluid losses through urine, feces, respiration, skin, and sweat. However, during exercise,
water and electrolyte losses (especially sodium and chloride) from sweat can exceed intake.
Even minor losses can negatively affect athletic performance. For instance, just a 2% decrease
in body weight from fluid loss can decrease performance (1) and as low as a 1% decrease (only
a 1.5 lb. loss for a 150 lb. athlete) can impair attentiveness (2), which may indirectly have
a negative effect on performance. Benefits of adequate hydration during exercise include the
following (3):
- Lower heart rate
- Higher stroke volume
- Higher cardiac output
- Higher skin blook flow
-Lower core temperature
-Lower perceived exertion
-Better performance
Maintaining adequate hydration, however, does not only involve the time period
during exercise. It begins before exercise, continues during(depending on length of WOD
-gy), and extends well after.
Dehydration can negatively affect physical performance and health. Therefore, it is
absolutely necessary for fluids and electrolytes to be replaced. To ensure this, enough
fluid and sodium should be consumed before, during, and after exercise. Day-to-day observations
of weight, urine color, and thirst are practical assessment tools of hydration.
Click to Enlarge
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Many of you have heard or been participating in our our Get Some or Skerd program that was designed to help take you
to the next level in your training. Through the feedback that we have received and with the CF Games closing in, we have
decided to change up the program a bit. We will be focusing on strength
and advanced movements. The program will be call
SKERD!
We will have 2-3 extra strength workouts throughout the week.
The WODs will be shared & updates will be sent weekly. You will be able to do these extra WODs during the regular class times. You can choose to do the regular WOD,
SKERD WOD, or both - we are leaving that up to you! However, they will only be done during class times, we will not allow you to
come up early before classes or stay late. The WODs will consist of mini WODs with advanced movements and strength WODs - we
will try to cover everything.
In order to be in this program, you MUST be checked off on ALL your intermediate skills - no
exceptions! The reason is that you will be doing the extra WODs on your own and we need to know that you are able
to do them. Click
HERE to see the
list of Intermediate Skills.
The program is going to cost $15/month. We will start July 1st. Unlike the programs before, this will NOT give
you discounts on other programs like Olympic Lifting, Mortal Kombat, or Endurance. If you would like to sign
up, click
HERE
. If you are currently enrolled in the SKERD/GET SOME program,
you will not have to sign up again, but you will all be in the
SKERD. Trade in your bands for grey ones.
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How's that 400 meter run during your WOD? Form breaking down? Out of breath and can't sustain
the intensity? Or worse, are you skipping the WOD completely when you see running in the mix?
Here's your next opportunity to get a sneak-peak into efficient and injury-free running!
Crossfit Strong Endurance is hosting a Running Skills Session to evaluate form, teach drills
and offer tips to help you improve your running.
Here's the Scoop!
- Saturday, July 9 @ 8:30am. We'll wrap it up in time for the 10am WOD so stick around
- $10 if you are not currently participating in Endurance
- Adaance RSVP is required - we will cap the attendance so RSVP ASAP! Email us at
run@crossfitstrong.com
- Meet at The Box and be ready for some footwork at 8:30am
Don't get left in teh dust - it's time to start running STRONG Additional questions? Catch Coach Cat or Coach
Marla at the gym or email us at run@crossfitstrong.com
If you still need convincing about our Endurance Program - check out Danika's Story:
When I moved to Texas in January, my very first outing was a Saturday morning run with Crossfit
Strong Endurance. I was welcomed completely, and I made friends with the team instantly. I had
been running a few days a week, generally about 3-5 miles at a time, but I didn't have any specific
goals or a plan of any kind. I joined Crossfit Strong Endurance just hoping to get in to a better
routine and maybe learn a bit about running more efficiently. I would not have ever guessed that
just a few months later on May 1st I ran a half marathon and crushed it by running it in 2:03:16!
The weather on race day was dreadful, there was a horrible thunderstorm with high winds, but I was
totally prepared for it. The beauty of Crossfit Strong Endurance is that you train through all of
the elements, as you never know what race day will bring. Crossfit Strong Endurance has taken my
running to another level, and I have learned a lot about the sport of running overall, but I have
also learned what I'm capable of. I know I am capable of even more going forward, and the coaches
and my Endurance teammates will make sure that I get there, and I will have a great time along the
way! Coach Cat and Coach Marla are amazing coaches and really dedicated to making us STRONG runners
with a goal in mind, and they will hold you accountable! I would recommend Crossfit Strong Endurance
to anyone who wants to improve their running and meet a wonderful group of people along the way!
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Due to Regionals this year being in Houston, we have to modify our schedule some for that week. It will
be posted on our website but wanted to give everyone a future heads up!
Classes will run normal Monday-Wednesday, June 13-15. Then:
-Thursday, June 16:
>5:30am, 6:30am, noon, evening classes closed
-Friday, June 17:
>5:30am only, 5:30pm only
-Saturday, June 18
>CLOSED
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Vol. 4, Issue 6, 06.10.11 |
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JUNE Featured
Athlete
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Her Story! |
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Newsletter Events |
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Subscribe to
Nutrition Newsletter |
JUNE RECIPE
Edamame Salsa by Coach Cat
1 can black beans - drained & rinsed
1 can white corn - drained & rinsed
1 bag edamame - cook per directions on bag, rinse & cool
1 bunch of green onions - chopped
1 large red bell pepper - chopped
1 bunch of cilantro
Dressing:
1/2 cup to 3/4 canola or vegetable oil (I start with 1/2 cup, mix everything in a blender and then add a little more, if needed, to get the right consistency)
1 tablespoon chili powder
2 teaspoons minced garlic
2 tablespoons of red wine vinegar
Juice of 1 large lemon
Dash of Tabasco
Salt & Pepper
Toss everything in a blender and mix it up. Coat the salad with the dressing, refrigerate and serve with Fritos (or keep it low call and just serve as a side-dish with some grilled meat).
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