5 Rounds for Time:

Run 400m

5 KB Swings

3 Muscle-ups

*Scaled Muscle-up progressions or 12 Pull-ups/12 Ring Dips

HAPPY BIRTHDAY MARINE CORPS

We celebrate 235 years with our Marine Corps today!  Thank you to Major Byron Lawson, GySgt Nicholas Imperial, and SSgt Andy Hurt for your service and more importantly for the examples you are for us each day in the box.  Your character, discipline, and passion for our country inspire us all.  The WOD replicates the required skills needed to successfully evade and escape a pursuing enemy.  Show these guys your support by leaving it all out there today.

5 Muscle-Ups (or progressions)

50 Squats

MOBILITY WOD

THE CREW AT THE WHOLE 9 NUTRITION WORKSHOP THIS WEEKEND

A BIG THANKS to Melissa and Dallas for coming in and giving us some great info to take with us for the rest of our lives! We appreciated the easy to understand, researched based material that was presented to us on Saturday.  Most of all thanks for providing us with the tools to help us along our journey, whether it is a complete turn around from old habits or maybe just a tweak here and there in our daily patterns.

Remember to set up an appointment with me this week if you would like to be counseled on nutrition before we jump into our next “EAT YOUR BEST”challenge, starting NEXT WEEK!  Sign-ups are on the whiteboard in the gym.  $20 gets you a spot and chance to win big money and a massage.  Most importantly, as crazy as it may sound, that $20 will be a motivating factor to keep you on track for the 8 weeks.

Just how are you going to stay on track may you ask?  Well, I have just the solution!  Besides the KICKOFF COOKOUT (this Thurs at 6:30pm) to get you excited and ramped up for the challenge and the weekly challenges, emails, and food logs to hold you accountable throughout the 8 weeks, we are taking it a step further this time.

Mishaps happen in a quick second, don’t they?  Here is an example that has happened to me maybe a couple times before! There is that chocolate bar hidden in the top of the pantry, ya know, the one that you thought you had the discipline to stay away from because you are well, soooo disciplined., It is screaming at you, “COME EAT ME and I will make you feel like a million bucks!”  And somehow that silly little chocolate bar takes control of your brain and makes your muscles start working to move you off of the couch to go the cabinet.  You think to yourself, am I going to let this chocolate bar beat me once again?  And in a split second that chocolate bar has won the battle!  The wrapper is empty and the chocolate is no more.

Your story might not be quite as intense as mine, but let’s face it, we need DAY TO DAY accountability.  So, get with me, another coach, a friend and ask them if you can send pictures of your meals to them each day.  Everyone has a camera phone, so this should be simple and easy.  Take a snapshot of your meals, snacks, whatever you put in your mouth throughout the day and send it to your accountability partner.  Now, you must have a good accountability partner.  Don’t pick someone who isn’t going to look at their message for a couple days or who will say, “Man, I bet that was good!” in a response to the Coke you had at lunch.  If in doubt of a buddy, pick me!  I will hold you accountable.  On a side note, you might want to turn your phone on vibrate when you are going to bed just so you don’t get woken up by your friend’s late night snack.  One more week until we get rolling so find your meal picture texting/email sending buddy!

If anyone knows of an App that does this post to comments!

Back Squat 5-5-5

AMRAP in 15 minutes:

5 Snatches, 95 lbs.

3 Muscle-ups

HAPPY BIRTHDAY CHAD JACOBS!

Water, what is it good for?
Written by George Economou, from the Crossfit Inviticus blog

Grass fed beef – check.
Free range chicken – check.
Fish oil – check.
Organic veggies – check.
Water – …

When was the last time you thought about the water that goes in your body?  You’ve probably been concerned about the quality of your meats, and made sure to sign up for that CSA (see 16 Nov 2009 – An almost paleo week).  Now it’s time to focus on one of the most important components of healthy living…water.

Fun Facts:
-Over 2/3 of the world is covered with water, and only about 3% of that is fresh water.  Of that 3%, only 1% is drinkable.
-In the U.S., 80% of residential water goes to landscaping.
-Right now, you can go to Amazon and buy 3 gallons of Fiji water for 39.95.  Or 3 gallons of gas will cost you around $9.50.
-Under OPTIMAL conditions, you can survive for up to 30 days without food, but only 4-10 days without water.

Water and Health

Your body is composed of 60-75% water, by far a greater percentage of your body than any of the macronutrients.  Heart, lungs, kidneys and blood are all about 80% water; muscles, intestine and brain are about 75% water.  In order for these parts of the body to work optimally, they need their share of the water.  Considering how much blood is comprised of water, a major concern for dehydration is a reduced blood volume and, therefore, a reduced ability to:
-Transport oxygen-rich red blood cells to muscle and tissues, and remove CO₂ and other waste products.
-Transport nutrients to cells: glucose, fats and amino acids…those veggies, fish oil and grass fed beef you’ve been so diligent on ingesting.
-Transport and regulate hormones.

Paul Chek makes a pretty good analogy:
“Imagine your intestines being like a riverbed. When there’s a lot of water flowing through them, the fish are happy. They swim better, and the whole system works as it should. In the human body, the fish are like the digestive enzymes, which need enough water to swim about and make the whole process of digestion works as it should. If there’s not enough water, the enzymes have a hard time getting around, and that means poorer absorption of muscle-building nutrients. Keep your fish swimming effectively and drink water with every meal.”

Water and Fitness

We’ve probably all felt the effects of poor hydration while on a run or a conditioning workout, but did you know there’s a significant link between dehydration and strength loss?

Legendary strength coach Charles Poliquin has this to say about water:

“Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps = greater changes.”

Another consideration for dehydration is the role water plays as your body’s coolant.  Without proper hydration, our body cannot regulate its core temperature, which can lead to some disastrous consequences: fatigue, heat exhaustion, heatstroke and possibly death.  Our men and women in uniform are very familiar with the military’s recommendation for water consumption in a hot environment: one liter of water per hour while training.

But let’s assume you are not in the military or in the desert…how much water should you drink?  Dr. F. Batmanghelidj (Your Body’s Many Cries for Water) recommends the following: Bodyweight(lbs)/2 = how many ounces a day.  So if I weigh 160lbs, that’s 80 ounces a day, or about 10 glasses of water, or 2 ½ Nalgene Bottles, or 2 Super Big Gulps.  Poliquin recommends 0.6 – 0.7 ounces per pound of bodyweight.

Relative to WHEN you exercise, here’s my (and the NSCA) recommendation:
-Prior to training – drink at least 16 ounces a couple hours before exercise.
-During training – keep water handy and drink 6-8 ounces every 15 minutes. *I would recommend holding off on taking a water break during a conditioning workout, especially if it’s less than 15 minutes.
-After training – try to replace the fluids you lost within an hour of finishing.

Helpful Drinking Tips

-Don’t wait until you’re thirsty to drink.  If you wait that long, you’re already slightly dehydrated.
-Have a bottle of water around you all the time.  Keep one at work, in your car, wherever you spend significant amounts of time during your day.  Get used to drinking water throughout the day.
-Get used to drinking water before and after exercising.
-Avoid chlorinated and fluoridated water.  More on this later.
-Learn to read your urine.  Your pee should be relatively clear.  The darker the pee, the more water you need to drink.  Your pee should be it’s darkest the first evacuation of the day, aka, morning pee.
-Another great Chek quote:
“There’s an old Tibetan saying, “Drink your food and chew your water.” That means you should chew your food until it’s a liquid, and when you drink a liquid you shouldn’t just slam it. You should move it around your mouth as though it was food because that mixes saliva with the water.”

3 Rounds for time:

50 Squats

7 Muscle-ups

10 Hang Power Cleans