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You Can See The Online Version Here!
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It's Getting Hot in Here! |
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"The key thing is we’re all going to be
sweating more than we have been (especially the
folks who have joined since last fall) We haven’t
had a day crack the 80’s in 160 days…. True
statement! So we need to be prepared to start
losing more fluid and compensate by drinking more
water especially right before, during and after
WODs, but it’s still just as important to drink
constantly throughout the day." COACH KYLE
Click to Enlarge
What does that have to do with me and
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 blood 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.
Reference:
http://guerrillafitness.net/water |
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That is right! We are ready to kick this off! Everyone can participate and I expect everyone to participate. This is a great way to ramp up on your WallBalls and get really fit!
There is going to be a prize this time. Oh just wait, but first the rules:
Official Rules and Information can be found here(Will Be
Updated:
http://www.crossfitstrong.com/index.php?do=/public/wallball/
Their will be a Wall of Shame in the box.
We will have a dedicated page with the rules and spreadsheet of the contestants
and reps due.
For now, you can see the number here:
http://spreadsheets.google.com/ccc?key=0ApI11DOa_wUndHNWVG0wVHlhbXJxV216cW4yeVEzOVE&hl=en
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We have created our first draft of our athlete handbook.
It seems you are inundated with information when you
first start. We put it all in one location for you. How
to use the website, move to intermediate, track your
scores, warm-up, facilities, pride. We put it in there,
if you think it is missing something let me know. I will
send it out next week.
Pride - That means more than leaving
your ego at the door. That means respect this house and
clean up after yourselves. Please clean your equipment
and sweat areas with the disinfectant, clean up after
yourself in the bathrooms, and practice common personal
hygiene habits. Stack weights according to size and type
including your dumbbells. |
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Are the Shoes Really that Great? |
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I am huge proponent of the inov-8 shoes that
I have been wearing. Not only for running, but also for the
WODS. Come try a pair on, we are making our order next Wed. We
have most sizes. Get away from the shocks, the cushions, the
oh no I over-pronate shoes. Try'em on and tell me what you
think.
Estimated shoe delivery is April 9th, 2010. We have a list
of those that pre ordered. Please get with Ashley to pay &
pick up shoes. We do not accept credit/debit card. If you did
not pre order, we ordered some extra & you are more than
welcome to see if we have your size. If not, we will be
placing another bulk order. |
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