15 minutes to establish a 1RM Front Squat + Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
3 rounds for time of:
25 Jumping Squats 45# 25 Push Press 45# Run 400m
Some thoughts on Dehydration:
It's hot. And that means sweat, which means dehydration. It also means losing electrolytes.
And the cleaner your diet is, the more you're likely to have electrolyte problems. When we remove processed foods, which are generally full of salt (even the sweet stuff) we see some trouble with salts start to creep in.
Dehydration is one of the biggest undiagnosed health issues out there. We can define hydration as the level of water and electrolytes available for your body to sustain a particular level of performance.
We harp on you all the time about the importance of hydration - here's some science.
75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even a mild dehydration will slow the metabolism as much as 3%. Furthermore, lack of water is the number 1 trigger for daytime fatigue. Research also indicates that “8-10 glasses of water a day is capable of significantly easing back and joint pain for up to 80% of sufferers.”- (info from www.extrememnutrition.co.uk)
Even a 1% loss of water can hinder your athletic performance. This is just one reason it’s imperative to stay hydrated before, during, and after your CrossFit WOD. Here are a few facts:
Humans are 45-70% water. Muscle tissue is 75% water. A human can survive 4x longer without food than without water. Fluid loss as a % of bodyweight: 1% Elevation of core body temperature, 5-10% loss of cardiovascular performance 3% Significantly impaired performance 5% Cardiovascular Strain 7% Decreased ability to regulate heat 10% Heat Stroke, unconsciousness
During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.
Cold water is best. The body will better utilize water the faster it empties the stomach. Larger or colder volumes of fluid empty the stomach quicker and are more readily absorbed by the small intestine. So drink up!!!
And be leery of these signs of dehydration: Dark yellow, strong smelling urine Decreased urination frequency Rapid resting heart rate Muscle soreness and cramping WE SEE THIS THE MOST! Thirst (it's too late! you're dehydrated!) Headache and discomfort Lethargy and chills
The single biggest thing we can recommend is to get a gallon of water a day. Beyond that, we really recommend an electrolyte replacement product that is not full of sugar and artificial colors ( read: no gatorade/powerade/vitamin water). We like Nuun, SaltStick, Nathan, and PowerPak. Ask us.
Here's a good explanation from Dr. Kelly Starrett of mobilitywod.com: