"Sunday Funday"(7.24.2011)

Some Gyms are just still behind the 8 Ball in this World of Fitness!

I. Good Advice from a Great Athlete from CrossFit Southie about HeatStroke:
We’re dealing some pretty dangerously oppressive heat right now and I think it’s a good a time as any to address a few essential tenants to help avoid a heat stroke and/or Rhabdomyolysis. I unfortunately know what is it like to experience heat stroke and it almost cost me my life last summer despite my best efforts to prevent this. We all should be constantly vigilant no matter what the conditions for signs of heat stroke, but this especially becomes more relevant for days like today where the heat index is into the triple digits.
1.Make sure you’re hydrating and also hydrated well over an hour in advance to your workout and have some food in you as well. In these conditions the body will be working double-time to keep cool during an intense workout. Drinking a bottle of water inside of 30 minutes to a workout won’t cut it.
2. You should always have water with you and hydrate even when you think you don’t have to – as we used to say in the Marines, “hydration is continuous.” If you wait to take a sip of water until you are thirsty, that is too late. Bottom line, don’t be stupid. If you’re not hydrated (urine anything other than clear) prior to a workout in these conditions, it might be a good idea to take an off day.
Definitely DO NOT come in hung over to class– pushing the body to its limit when it is already severely dehydrated will lead to disaster.
3. It doesn’t matter how fit you think you are – heatstroke does not discriminate. If you haven’t prepared in advance to workout in these conditions, you should not be coming in
4. Know the warning signs of heat exhaustion/heat stroke
– nausea
-clammy skin
5. These above symptoms relate more to heat exhaustion but this can turn into heat stroke in a second. Thus, if you start experiencing any of the above symptoms, stop training immediately.
CrossFit is always about training harder, but it is also about training smarter. So when it comes to these type of conditions, use common sense when you train and follow the above guidelines. Trust me I know all too well what heat stroke can do to you and I am very lucky that I came out in one piece – you do not want to experience this first-hand.
Bottom line train hard, but train smart and come properly prepared to train in these conditions.
II. Sunday Scheduled Classes, July 24th, 2011:
8:30 am Running Club
10:00 am Regular Scheduled Class
III. “Sunday Funday Workout of the Day”:
A. Front Squat, 8 sets of 2 @ 70% of last 3 rep max, rest 60 seconds between set
*Compare to July 20th, 2011*
B. GHD Sit-Ups, 3 sets of 12 reps, rest 45 seconds
C. 10 Power Cleans @ 205/125
Rest 90 seconds
15 Squat Cleans @ 175/105
Rest 120 seconds
20 Squat Clean Thrusters @ 135/95
D. Side Plank Holds, 30 seconds/3 each side x 3 each side, rest 15 seconds
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