Hey Vic City,
July and August are the hottest months of the year, and with the excess heat we need to be extra mindful of our hydration. As a rough guideline, it is recommended to drink 500ml of water 2 hours prior to working out, and another 250ml during the warm-up. This will help to reduce any muscle cramping from dehydration during exercise.
In the summer heat, occasionally sweating in the absence of exercise occurs, so during a tough WOD when sweating is inevitable, ample hydration is necessary. The human body is roughly 60% water, with muscles being comprised of just under 80% water. If you are looking for your best performances, make sure that hydration is a priority.
To help battle the heat in the gym, we have an AC unit, but for it to work, the doors need to be closed. It is up to the coach to operate that at their discretion, so please keep the doors shut if the unit is active.
Additionally, I recently scanned through a study on the difference between consuming room temperature fluid (19 degrees) versus a cold drink (4 degrees) during exercise. In short, the colder beverage helped to lower core body temperature, allowing for increased exercise duration.
Beach WOD 2018
In summary, if that was too much reading, drink water throughout the day, especially 2 hours prior to exercise and during your workout. Keep your core temperature down by keeping the doors closed when the AC unit is on, and by consuming cold drinks.
If you need a cold drink post workout, grab a chilled Zevia from the fridge. They are only $2 a can or $3 for 2.
TRAINING WEDNESDAY - THURSDAY
WARM UP / Barbell Tech:
This is a slightly different warm up in that you will work from an empty bar (first round) up to a moderate weight by the last round. Not that this is "moderate" not "max" - the emphasis is on proper movement patterns and technique.
E2M for 8 rounds, starting with an empty bar:
- 6 hang power cleans, 4 front squats, 2 shoulder to overhead
WOD: PARTNER NURWOR
A challenging partner aerobic blast! Work with someone that will be moving at around your pace so that you get a reasonably continuous effort.
Rx: Each person completes 5 rounds of: 500m row, 400m run. When one person is rowing, the other is running. When both are done, switch over!
FG: Row 300, run 200 OR 3 rounds
TG: Scale rounds and distances as needed