WED 7.24.13 Stay Hydrated!


By Justin Redd
Here at CFM, we talk a lot about food. We strive to maintain a good balance of healthy fats, proteins, and carbohydrates, because no matter how hard you work in the gym, you can’t out train a bad diet. While it’s true that food is an integral part of your athletic performance, there are four macronutrients required for the body to maintain function: protein, carbohydrates, fats and water.
Water is by far the most critical and resourceful macronutrient. Because our blood plasma is comprised of about 90% water, dehydration reduces the amount of blood in the body making our veins work harder to pump red blood cells and deliver the oxygen needed to sustain workouts. Dehydration also leads to a diminished amount of electrolytes, which can lead to a reduced work capacity and slower recovery time. Nobody wants that! Make sure you’re giving your body optimal conditions for performance during the workouts by staying hydrated.
So how do you make sure you’re getting enough water? Well, you CANNOT rely on thirst as an indicator. By the time you have become thirsty, you’ve lost anywhere from 2-5 cups of water and your body is already suffering from dehydration.
Try switching things up and drinking a big glass of water first thing in the morning before that daily cup of coffee. You’d be surprised how it “wakes up” your body and changes the way you feel throughout the day. You can also add water-dense foods to your diet such as celery, bell pepper, cucumbers and lettuces. Approximately 20-25% of our water consumption comes from food intake. And don’t forget about those combatting those cocktails! Keep in mind that alcohol dehydrates the body. Drinking water before, during and after alcohol consumption is key to making sure we can enjoy ourselves without affecting our performance.
So forget the Dos Equis guy, and stay hydrated, my friends.
IMG_7388Justin R did a great job with full range of motion during kettlebell swings in the Helen challenge prelims!

Workout of the Day (WOD)

A. Weighted pull up: Find 1 rep max
B. For time:
250m row
15 kettlebell swings 2/1.5pd
25 burpees
15 kettlebell swings 2/1.5pd
250m row

And coming tomorrow…

As many rounds and reps as possible (AMRAP) in 20mins:
20 thrusters 135/95
20 pull ups
20 burpees

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