As you know, Murph is just two weeks away, and nothing is more critical to success for that particular WOD than good hydration (both before AND after the workout). That doesn’t mean chugging a gallon of water the hour before you start the first run and cracking a Miller Lite when it’s over! It means hydrating your body over time leading up to AND AFTER the workout with WATER. Without proper hydration, injury risk skyrockets for everything from cramping and strained muscles all the way to Rhabdo (more to come on this over the coming days).
For the next two weeks we are asking EVERYONE to drink half of their body weight in ounces of water each day! That includes the 11 days leading up to Murph and the three days after. To determine your hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. For example, a 200 pound man should drink 100 ounces of quality water each day! We will be doing bathroom checks on the morning of Murph to ensure your pee is clear before you do the workout. Kidding on that one, but we are serious — you MUST hydrate.
We all know water and proper hydration is ‘good for you’, but for all of us at the Cove, it is ESSENTIAL. We move more, sweat more and lift more than the average bloke and our bodies need more than, well, the average. Plus, all of that hard work in the box will be diminished if we don’t get enough — simply put it means greater muscle breakdown and less new muscle growth.
And don’t forget all the other great stuff it does for us! It aids in good digestion, getting waste and toxins from your body, increases energy and can ward off disease.
Just ask any of the participants from the last two nutrition challenges — we’ve all done it. It is hard at first but it quickly becomes your new normal. You’ll find a groove and see it’s totally doable once you learn how to spread out your consumption and even get creative with flavoring (think cucumber, lemon, strawberry infused!).
3-2-1 GO H2O!
6 x 3 Back Squat
*same weight across, go heavier than last week
Every 2 minutes for 12 minutes
200 M Run
Max Unbroken Thrusters (One set per round – if you drop the bar that set is over)
Coach’s Tip: This is the 6th week of our back squat cycle. Lets dial it in when the weight is heavy. Good form and technique. For the metcon you should have about 30 seconds of thrusters. It is one set of max unbroken so you should focus on holding onto the bar and doing bigger sets.
Ethan looking strong and focused overhead…