Yes it’s hot. Even this morning for the Poker WOD it was in the 70s already. The article below is a quick read but insightful for monitoring your rehydration levels. Give it a read and have a plan to protect yourself through the hotter parts of summer that we have coming at us. The afternoon classes this week will be scaled as necessary for the 95+ days but the gym will be open each day. Monitor your condition on each workout, light-headed, clammy skin and general lethargy are signs to look for and make smart decisions on your work level and intensity.
We will continue to work on box jumps and lunges through July. Test yourself on what you can manage on box jumps, actually testing what level you can “jump” up on. If you are below the 12″ box you can use bumper plates to measure your jump height. On lunges, keep working toward getting the knee to just “kiss” the ground and step out far enough with the front leg to be able to keep your shin vertical. If the knee is out past your toes you are putting added stress on your knee. Use PVC to support you if necessary and Abmats to cushion your knee as necessary. Expect to see more of these in the warm ups and challenge yourself with them in the Cash Out.
The CrossFit Total will be this Friday to find your 1 rep max weight on Back Squats, Deadlift and Shoulder Press. Add all three for your CrossFit Total score.
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3 Hydration Tips to Help You Train Safely in the Heat
The sweltering sun can only mean one thing…summer training is upon us.
As a brutal heat wave hits various regions across the globe, it’s a good opportunity to share some hydration tips for athletes competing in summer events or just regularly training in the heat over the next couple of months.
Chris Hinshaw, the founder of Aerobic Capacity and an endurance coach to elite CrossFit athletes, shared his insights on hydrating before, during, and after a competition.
Many of us may be used to training in air-conditioned gyms or cooler weather, but rising temperatures can lead to heat exhaustion if you’re not drinking enough fluids.
- “The usual advice is to ‘drink when thirsty,’ but that might not be enough for those participating in lengthy or intense competitions. Thirst could be a red flag that dehydration has already started,” Hinshaw told Morning Chalk Up in an interview.
Hinshaw finds that a proactive approach works best.
Most hydration plans are tailored to each athlete’s needs and are based on past assessments of sweat loss.
- “A few weeks before their events, I encourage athletes to conduct a personalized hydration test. This test involves performing a sweat test in conditions that closely simulate their competition environment,” Hinshaw continued.
Athletes should weigh themselves before and after exercise to gauge fluid loss. Understanding their unique sweat rates and electrolyte needs is key — it can dramatically refine their hydration strategy for competition day, he added.
(Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.)
Hinshaw’s 3 Hydration Tips for All Athletes
1. Start Hydrated
Begin your competition or hot training day with a plan. Drink 12-20 ounces of water a couple of hours before competing/training. This gives your body enough time to hydrate properly and expel any excess.
- In addition, include an additional eight ounces of water during your warm-up.
According to the United States Centers for Disease Control and Prevention, people working outside in the heat should aim to drink 24-32 ounces of water every hour they are outside. DO NOT, however, drink more than 48 ounces of water in an hour, as that could potentially cause the amount of salt in your blood to become too low.
2. Monitor and Adapt
Keep an eye on your urine color; it’s a quick hydration check.
- You’re aiming for a pale yellow shade.
Adjust your fluid intake depending on what you observe and your sweat output, which can change with the day’s temperature and the intensity of your event or training session.
3. Electrolyte Balance
Ensure your drinks include a balanced mix of electrolytes, especially sodium and potassium.
- This helps maintain fluid balance and prevent cramping, which is crucial during extended competitions or high-intensity efforts.
The Bottom Line
Be smart in the heat and have a hydration plan, whether you’re going out to train or out doing a single-day competition. It doesn’t matter what the scenario is. The sun and the heat will take their toll no matter who you are.
Featured image: Jonathan Ortega, @j_tega_ / Instagram
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SCHEDULE THIS WEEK- MONDAY-FRIDAY 5AM 6AM, 4:30 PM AND 5:30 PM
SATURDAY- HERO WORKOUT STARTS RIGHT AT 7 AM, POKER WOD AT 8 AM
WORKOUTS THIS WEEK- CROSSFIT TOTAL ON FRIDAY, HERO AND POKER WODS ON SATURDAY, FIGHT GONE BAD, RUN 1 MILE, ROW/BENCH PRESS, , PULLUP/RINGDIP/BURPEES/RUN
SEE YOU AT THE GYM
3,2,1 GO!
DEAN