Workout of the DaySix sets of: Deadlift Set 1 – 6 reps Set 2 – 4 reps Set 3 – 2 reps Set 4 – 6 reps Set 5 – 4 reps Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….; and then, Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg)


It's kind of a no-brainer - we all know we need to drink more water. You may not feel like you have lost a ton, because it is so dry here and sweat transpires so quickly. But you are losing a TON of water. As a baseline, I would advise a minimum of 64 ounces a day. If your hit the gym, double that, which is a gallon. Only water counts for this - not coffee, not gatorade (Which you shouldnt be drinking anyways because it's full of corn syrup), definitely not beer and ideally not juice. Drink water!

Here is an interesting article on the effects of simple dehydration on VO2 max, which is the basic measure of "cardio" type fitness.

"A study investigated the capacity of eight subjects to perform treadmill walking (at 25% .VO2max with a target time of 140 minutes) in very hot, dry conditions (49° C [120° F], 20% relative humidity) when they were euhydrated and when they were dehydrated by a 3%, 5%, or 7% loss of body mass (Sawka, Young, Francescone, et al. 1985). All eight subjects were able to complete 140 minutes walking when euhydrated and 3% dehydrated. Seven subjects completed the walk when 5% dehydrated, but when dehydrated by 7%, six subjects stopped walking after an average of only 64 minutes."

The takeaway here is that people managed to make it through this simple treadmill walking test when hydrated and when only 3% hydrated. But when that dropped to 7% hydrated, 6 out of 8 people failed at 64 minutes, less than half of the test.  Granted, they are not CrossFitters and therefore are weak and have no endurance.  But still, a decrease in hydration from 3% to 7% led to a decrease in performance of more than 50%!!

Not only does it directly impact your performance negatively, dehydration, even slight, makes you more sore post workout and decreases liver function, which can retard fat loss.

Lots of reasons out there - drink more water. There are some rehydration products that are better than others. The sugar part you don't need - so skip the Gatorade and similar stuff.

I love these : Which you can get at Vitamin Cottage, Whole Foods, etc.

If i see you in the gym without your water bottle I am going to kick you squarely in the ass. There is always water available in the big orange cooler, just like at soccer practice.