For time:
Row 1K
40 pound DB/KB snatch, 50 reps
Row 750m
40 pound DB/KB snatch, 35 reps
Row 500m
40 pound DB/KB snatch, 20 reps
These are one-arm squat snatches, alternating arms.
We have Paleo Kits.
Medium: $4.50
Large:$5.00
Checks made payable to The Garage4150, Ltd.
Better Performance Step 1: Hydrate
This week we focus on performance factors that are often overlooked. Sure, more strength would increase you deadlift, but what other factors play a KEY role in the number that goes up on the board? We start with hydration.
Studies have shown that dehydration can impair performance by as much as 20%! Let’s play that out in two extremes of CrossFit workouts. Let’s also be conservative in our example and say that dehydration impacts performance by a mere 3%.
Example 1 – Fran
Hydrated: 5:00
Dehydrated: 5:09
Example 2 – 1 rep max deadlift
Hydrated: 350
Dehydrated: 340
I would MUCH RATHER pull 350 than 340 any day of the week. Many of you love coffee but remember to balance it with water! A good rule of thumb is to drink half your bodyweight – in OUNCES – in water each day. For example, a 150 lb. person should drink 75 ounces of water each day. That comes out to 2.3 Nalgenes per day.
GO HYDRATE.
Is it bad if I measure my fluid intake based on how many times per month I squat-clean the 5-gallon Eldorado water bottle to re-load the water cooler at work?
While on bike rides I typically try to drink 20-24 ounces per hour. A couple years ago, I did my first two rides around the Boulder-Lyons-Estes Park-Ward-Boulder loop. The first time, I drank 1.5 bottles between Boulder and Estes Park; finishing time: about 6.25 hours. The 2nd time, only one week later, I drank 3 bottles between Boulder and Estes Park; finishing time: about 5.25 hours. Ever since then, I have been far more mindful about making sure that I eat and drink enough while on the bike or doing any other kind of exercise.