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Hydrate for Better Performance

Hey Vic City,

Although we are still officially over a month away from summer, we have been experiencing some high temperatures off and on. Make sure you are making an effort to stay hydrated throughout the day leading up to your workout, and following the WOD. When we sweat in a workout we need to replace those liquids. Even when it's not super hot out, working hard will still get you sweaty.

Muscles are around 79% water, therefore dehydration will drastically effect performance in the gym. Aim to drink at least a litre of water about 90 minutes before your workout. Potentially check out adding a Jaktrx BCAA hydrate drink to your routine, especially if you crave a different flavour to ensure you are getting an adequate amount of fluids.

Don't forget about our Murph event this Saturday. I've seen some great preparation in classes, after classes, and on Hero Saturdays to get ready for the WOD. Check the Facebook event page for more details.

Will Ganong getting in some weighted running on Saturday for some prep - take notes for the class warm-up!

See you this week in class, and don't forget to check in on the tablet at the back, even for open gym times!





Training Monday - Tuesday

Warm-up: In teams of 3, 2 rounds 400m jog with 1 medball, switching every 50m, 12 over-under medball passes, 24 medball chest passes

WOD: "May Long"

In teams of 3, relay style. Each person does their interval as fast as possible, tags the next person.

Rx: For time, 5 rounds each:

Assault bike 10/15 cal, 5 power cleans (75/115), 5 thrusters (75/115), 7 pullups

FG: 65/95, banded or jumping pull-ups

TG: Scale as needed

CP: 105/155, CTB

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