CrossFit Territory – CrossFit
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10 Kettlebell deadlifts
10 cal Bike
10 Kettlebell high pulls
10 cal row
10 Kettlebell sumo high pulls
Couch super stretch (banded)
2 minutes each side.
Deadlift (OE3min 5-5-3-3-1-1)
Today focus on lift and set not touch and go. Use alternate grasp on the bar. Don’t let your ego get in the way of quality movement.
Flat shoes over weightlifting are preferred, weightlifting belt for weight over 70%
Workout of the day
Sumo deadlift high pull
Sumo deadlift high pull 40/30
Lateral bar burpee
COMPETITORS ( Rx+)
Sumo deadlift high pull 60/40
Bar facing burpee
Cut off time 17 mins
Grip should be around wrist to elbow wide, stance should be double shoulder width, position is setting like a clean. Break sets into halves or triples.
Pace row and burpees.
Nothing specific required
Lizard- 2 minutes each side
Saddle – 3 minutes total time
Seated forward fold- 3 minutes total time
How Much Water Should Athletes Drink Each Day?
If you are training regularly, you will probably need between one half and one whole ounce of water (or other fluids) for each pound of body weight per day.
To determine your baseline range for water requirement, use the following formula:
Low end of range = Body weight (lbs) x 0.5 = (ounces of fluid/day)
High end of range = Body weight (lbs) x 1.0 = (ounces of fluid/day)
For example, if you weigh 150 pounds, your approximate water requirement will be between 75 and 150 ounces each day.
When to Drink Water
Begin the day with a large glass of water each morning, whether it’s a training or a rest day. On training days, the following schedule works well for most athletes:
Water (Fluid) Intake Schedule
Drink two to three cups of water within the two hours before your workout.
Weigh yourself immediately before you begin your workout.
Drink one cup of water every 15 minutes.
Weigh yourself immediately after you finish your workout.
Drink two to three Cups of water for each pound lost during exercise.
How Much Water to Drink
If you are exercising at a moderate to high intensity for more than 90 minutes, you will want to consume more than plain water. You need to replenish glycogen stores with easy-to-digest carbohydrate. Sports drinks can be an easy way to add the necessary energy. For longer workouts, choose a drink with 60 to 100 calories per eight ounces and consume eight to ten ounces every 15 to 30 minutes based upon your preference. For those exercising in extreme conditions over three, four or five hours, you’ll need to replace electrolytes. A complex sports drink, NUUN tablets, or other foods will help provide the needed calories and electrolytes required for continuous performance.