The weather forecast says it is suppose to be 90+ every day this week. Here’s a few things to remember for this week:
-Make sure you are staying hydrated… if you are thirsty, it’s already too late. Feel free to stick your water bottle in the freezer at the beginning of class if you would like. (Crossfit Endurance’s short vid on hyrdation)
-We will have a few cold packs in the freezer as well. If you use one, please disinfect it with the sani-wipes before you put it back into the freezer… please don’t return a sweaty cold pack back for the next person to use… that would be gross!
-Make sure your are replacing electrolytes as well as fluids. If the weather forecast is accurate, most of us will probably lose between 1-2 pounds of sweat during the class sessions. Make sure you are replacing sodium, potassium, calcium & magnesium.
-The programming may move at a slower pace this week. We will try to force rest into workouts to prevent people from overexertion.
Here is a list of good food sources rich in potassium, from highest amount in mg to lowest:
sweet potatoes
beet greens
halibut
tuna
cod
bananas
spinach
peaches
prunes
milk
apricot
rainbow trout
pork loin
cantaloupe
honeydew melon
orange juice
Strength
Back Squat
Great job by Katie last night, PR’d her overhead press! Great work!
Workout of the Day
With a partner, complete the following in “Tabata” format. You will have 4 work cycles per movement, and your partner will have 4 work cycles per movement, alternating each work cycle.
-Hose Pushes
-Burpee Pull-Ups
-Hose Pushes
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