"Big Al"(5.24.2011)

Big Al representing Vagabond CrossFit at the Harpoon 5 Miler this weekend!

I. Coconut Water is Now For Sale at Vagabond CrossFit:
Vagabond CrossFit now will be selling VitaCoCo at our gym. The benefits of Coconut Water are endless, and are a much healthier choice than your average sports drink due to the reduce amount of sugar and the natural intake of coconut. We will be selling the bottles for 3$, which is a great price compared to what you would pay in the store. Here are some good facts on Coconut Water and the benefits of your increased intake of this liquid.

Coconut water as an isotonic drink

There are a number of health benefits to coconut water. It is a liquid that is 99% fat free. It is low in carbohydrates and it is low in sugars. However, coconut water is high in electrolytes and minerals that help to re-hydrate the body. Coconut water contains about 290 mg of potassium, 110 mg of chloride and contains only small amounts of sodium (per 100 ml). This makes coconut water a better isotonic drink than any sports beverage on the market. Sports drinks tend to contain much higher levels of sugar and sodium, neither of which helps people who need to re-hydrate.

Coconut water as a universal donor

Another amazing health benefit of coconut water is that it is a universal blood donor. It is a match with blood plasma. During World War 2 coconut water was taken straight from the coconut husk to give emergency blood transfusions. This is possible not only because coconut water resembles blood plasma but also because coconut water is completely sterile and safe to drink straight from the husk.

Coconut water to fight disease

Coconut water is a great drink to take as preventative medicine. It contains lauric acid the same as in mother’s milk. This lauric acid is antimicrobial, anti bacterial, anti fungal and anti protozoal. Coconut water thus helps to strengthen the body’s immune system against a variety of viruses and other diseases. Many people who live in the Philippines and the Caribbean have never experienced a cold because they regularly drink coconut water.

Other health benefits of coconut water

Coconut water also helps to carry nutrients and oxygen to the blood cells and has been shown to raise the metabolism and help clean the digestive tract. Poor circulation is improved by regularly drinking coconut water and relief from urethral and kidney stones can be gained by drinking coconut water.

Coconut water is the giver of life

The coconut in Sanskrit is kalpa vriksha which translates as ‘tree which gives all that is necessary for life’. When you look into the health benefits of coconut water it is much easier to understand why the ancient Aryans of India had such a high regard for the coconut. If you drink coconut water every day you reduce your chances of catching disease and cancer, you properly re-hydrate your body, you improve your blood circulation and you detox. That is more than any man made drink can achieve.

I. Dynamic Warm-Up:
“Vagabond Warm-Up”
Butt Kicks
High Leg March
Spiderman Lunge
High Knee Lunge
II. Mobilization Piece:
1. 90 Degree Quad Stretch- 2 Minutes each Hip
2. Shoulder Partner Stretch- 90 seconds each partner
3. Turkish Get-Up Warm-Up- Lightweight, concentrate on keeping shoulder in good position and in external rotation
III. Strength Endurance Workout of the Day:
A. Front Squat, 20 Rep Max
*Use 55% to 60% of your 1 rep max for calculations to get your weight*
IV. Conditioning Workout of the Day:
AMRAP 10 Minutes of:
100 m Finger Tip Plate Carry @ 45 lbs/ 25 lbs
10 Clapping Push-Ups
*Level 1*
Banded Push-Ups
*Level 2*
Hand Release Push-Ups
*Level 3*
Clapping Push-Ups
Post Number of Rounds Completed to Comments.