WOD / Blog
I feel fortunate to have received lots and lots of encouragement in my life. Encouragement came from so many people parents, siblings, cousins, friends, teachers, neighbors, strangers. For some reason one person stands out today. Her name was Kathy and for the life of me I can not remember her last name, and this was before email so I can’t search for an old email. I don’t recall exactly how I met Kathy. Probably through a friend who has always had a deep passion for the performing arts. Kathy believed in helping young teenagers through theatre. Kathy would do so much more than I’ll effectively capture here. Kathy would write plays, get funding, take us to auditions, spend many many afternoons working directly with us. Kathy somehow found time to write grants to and get funding, at one point she got a van and took us out of town at times. Kathy was good with words and action. Kathy was always positive and encouraging. I can only recall she believed in everyone. Kathy was great at action, as I’ve said, and action is so effective and efficient because it immediately benefits the doers and to those listening shows that we create our todays and our tomorrows. Kathy helped open some doors. Kathy made some experiences possible that I still draw on to this day for practical knowledge and inspiration. She never asked for thank yous. She never went in to the details about why she would sacrifice/invest so much of her time for us. Kathy’s daughter once told us Kathy had been offered a position in the Presidential administration at the time and had turned down the position.
I don’t recall saying thank you much if at all. I decided I’m going to look for Kathy and say thank you in person. I’ll never be able to completely repay Kathy or anyone else that helped me grow, I can pay all that help I received forward. I make it a point to encourage others whenever I can. I have found I receive as much energy and motivation from what I hope to give someone else. The gym is one of the best examples where collective mindsets, action, and encouragement come together very powerfully. And I have become well aware of how intimidating gyms can be for many. If you feel any intimidated by a gym I assure that is a fear worth overcoming through understanding the power of 1 on 1 work and small groups.
So when I remind you that you can, and ask to set your next goal, and to keep going in a workout. I am also saying that . . . I believe strongly that small tasks completed consistently and with the best of intentions lead to completion of greater goals. I believe that when we come together and believe positively we create powerful energy, the kind that can move mountains and change the world. I’m saying thank you to anyone that ever believed and encouraged me or anyone else. I’m saying thank you to Kathy. I’m saying thank you for being willing to try to achieve a new and challenging goal because by encouraging you and trying together I get more motivation to keep going. I will end reminding you that you can make a difference in someone else’s life. You don’t have to create an organization and sacrifice afternoons. Start by encouraging the person next to you and across the room. Encourage those close to you. Try to help someone else and you will help yourself.
There is more to hydration than just drinking water. Electrolytes are required for muscles to use water in the body effectively and to even hold the water in the body long enough to be effective. Electrolytes include sodium, calcium, potassium, chloride, phosphate, and magnesium. Electrolytes are critical in muscle function including control and strength, water balance in cells, and even blood pressure. While electrolytes are lost through sweat and impact performance please not electrolytes are important for day to day function highlighting the need for proper hydration and nutrition. It is important to make sure all electrolytes are part of the diet. Thankfully it can be as easy as making vegetables a priority. While sports drinks companies do a great job marketing the importance of electrolytes sports drinks often have lots more sugar than electrolytes. You are better off taking in electrolytes in your diet (especially given the quantity required). Electrolytes occur naturally in vegetables, the more colorful the better. Dark green leafy vegetables, sweet potatoes are jam packed with electrolytes and you will see a difference when you consume vegetables and drink the water your body needs. We could talk about hydration all day, what’s most important is understanding how critical hydration is and make sure you are ready for adventures with vegetables.
Ever have a hard time finding the energy to workout or start a workout and just felt like continuing didn’t make sense. I’ve had a few of those not to mention being sore for days after a tough workout. It was frustrating and disappointing and most times very easily corrected and prevented. While nutrition (both quantity and quality of food), sleep, stress are all very important in making sure we are adequately prepared to workout and also to recover, water is one of the easiest to improve and the prescription is often to drink more. And remember hydration can also impact recovery.
Technology and our knowledge of hydration has increased tremendously and luckily to drink enough water it is easier to keep it simple. The first step is to make sure you have a reasonable baseline. For this discussion we won’t worry about how the water is filtered or if the water is bottled. Let’s make sure the habit of drinking adequate water is cemented first.
Take your weight and multiply by ⅔ (also .6666 in decimal), a 214 man should drink 143 ounces of water a day. Take in to account that activity levels and weather can up the amount of water required. That is the baseline that has worked for me over the course of a day. You may require a little more or less. If you think this is too much drink quite a bit and then reassess.
Should you have a cup of water when you wake up. Yes and actually make that 2 cups of water when you wake up. Should be a daily ritual. Before a workout same rule applies. And instead of chugging drink and enjoy the water, in all seriousness drinking mindfully is much more beneficial. Drinking a baseline amount of water is a great start. Tomorrow we can talk about electrolytes.
How can our members consistently improve their endurance ability and performance without doing traditional endurance routines everyday? There is the assumption as well that athletes are consistent and embrace all workouts not just those they excel at.
First there is a focus on building strength including but not limited to olympic lifts, power lifts, traditional lifts, calisthenics, gymnastics and anything new we may find to be helpful in building strength. Stronger muscles can move heavier loads more easily and can create more force with less energy. Even in endurance activities like running and activities like rowing that can leverage strength.
Building core strength increases power output and the efficiency of that output. Most endurance activities are complex movement and benefit greatly from a stronger more effective core. Stronger glutes, lutes, and abdominal muscle can more effectively generate power (running) and transfer power (rowing) during running and rowing makes for faster times and certainly less fatigue after endurance activities.
Focus on improvement of using core to extremity principles in all movement and at every opportunity. Squats for example provide the perfect opportunity to build the strength of the glutes, hips, and torso and to practice transfer power from the legs to the core. Building the endurance of those core muscles while also strengthen the entire body and specifically legs works wonders for improving movement during endurance activities like running and rowing.
The best way to see all of this work is to be consistent showing up remaining coachable and benefitting from all this great experience. There is also the added confidence that comes anytime new obstacles are conquered. Best way to know for sure is to try yourself.
Good luck to those Scorpion Competitors competing in the Fire & Ice competition at Wildfire!
Today we'll be working on:
8:00am Hang Clean Cycling - Technique Work
If you need extra work no your weightlifting technique, Coach Jason will be there to help you.
9:00am CrossFit - Team Hero Saturday's!
We got a fun take on a Hero WOD -- Team Double DT.
We are doing a trial run with SugarWOD to see if everybody likes it, the member access code is available on the Facebook Scorpion CrossFit Members Group and also will be written on the whiteboard at the gym.
Download SugarWOD for free from the App Store into your smart device and you will be able to access all the WODs, input your results to the online leaderboard and also share them with friends and show love to your buddies with a sweet "fist-bump." You can also access the WOD on the SCF website by clicking the blue circle on the bottom right hand corner of the homepage.
Download SugarWOD for free from the App Store into your smart device and you will be able to access all the WODs, input your results to the online leaderboard and also share them with friends and show love to your buddies with a sweet "fist-bump." We are doing a trial run with SugarWOD to see if everybody likes it, the member access code is available on the Facebook Scorpion CrossFit Members Group and also will be written on the whiteboard at the gym. You can access the WOD on the SCF website by clicking the blue circle on the bottom right hand corner of the homepage.
60 Wall Balls 20/14
Scaling Option #1:
30 Pistols to 20" box
60 Wall Balls 14/10
Scaling Option #2;
30 Weighted Box Step-Ups (one leg at a time) 20" box/Light DBs
60 DB Thrusters (Light DBs; athletes should be able to do ~7-8 unbroken reps)
5 Rounds for Reps:
Max Reps Bench Press @ BW
Max Reps Pull Ups
Athletes should choose an appropriate weight on the bench press
and an appropriate scale for the pull-ups
that allow the athlete to score 20 reps per round or more.
Scaling Option #1:
Men: 3/4 BW
Women: 1/2 BW
Pull-Up Scale Choice should allow the
athlete to achieve between 6-10 reps/round.
Scaling Option #2:
Men: 1/2 BW
Women: 1/3 BW
Pull-Up Scale Choice should allow the
athlete to achieve between 6-10 reps/round.
10 Push Press 95/65
10 Front Rack Lunges 95/65