Workout of the Day (WOD)

Wednesday 5/01/13

We do not need Seattle Summer to start (AKA July 4th) before we start worrying about proper hydration. we need to remember to stay properly hydrated all the time. I find that even on a moderately warm day, an intense workout will leave me rather parched. Some common symptoms of dehydration include cramping, headaches, general sluggishness, fatigue, lack of drive and sometimes even hunger. While sweating during a workout is one of the most obvious ways we lose water, it is not the only way so it is important to stay hydrated throughout the day. I typically keep a glass of ice water at my desk and fill it up at least a couple times throughout the day. I don’t grab the super-size variety cup because a smaller glass ensures I always have ice-cold water to drink and that I get up from my desk more often to walk around and stretch when I need a refill.

Most Americans walk around in a dehydrated state. Athletes are no different and are also dehydrated most of the day. Your performance, health and energy are directly affected by your hydration level. Prior to exercise it is essential to enter into a competition or WOD hydrated. During one hour of exercise, the body can lose more than a quart of water. The key to having a healthy body and having a successful workout begins with what you eat and drink. Water must consumed before, be replaced during and consumed after exercise.

Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

So how much should you drink? The Quick and Easy answer. One-half your body weight in ounces per day. Any water consumed immediately before, during and immediately after a game/practice/lifting session, is NOT factored into this amount. If you are involved in an athletic activity, you need to drink One-half your body weight in ounces per day. PLUS 16-20 more ounces for every hour of activity. So a 170 lb male should be drinking 85 ounces per day + 16-20 oz for every one hour he works out (so 101 oz to 105 oz).

I know from my own experience the feelings when not being properly hydrated(not dehydrated but not properly hydrated) is 100% true. I can see it in myself on the days that I am hydrated properly and the days I am not. By the time you are thirsty, and especially if you are working out, it’s too late. Don’t let hydration have a negative impact on your workout. It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. Stay hydrated!

hydration picture.jpg

Strength:  Deadlift 5x5 (67-75% 1RM)

8 Minute Max Reps
100m Run at the top of each minute
Max Shoulder to OH with remaining time of the minute (135/95)
*Score is your grand total of Shoulder to Overhead reps

Aprils coaches challenge is over with and we had two people beat DK in the handstand walk.  Mays coaches challenge is tough, Max strict Pull-Ups.