Friday

CrossFit Territory – CrossFit

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FRIDAY NIGHT UNDER LIGHTS

Normal Class times:

530am, 630am, 9am, 12pm 330pm (Kids)

Friday night under light will commence around 5pm. Come in at any time to do your workout.

Please remember to not sit on the side line and wait for your chance to do the open WOD. Warm up and jump in the first heat you can.

good luck every one

Warm-up

20 hollow rocks

20 cal row

20 scap pull up

20 scap push up

Metcon (No Measure)

As many meters as possible in 20 minuets

Row 500m slow

Row 100m fast

Row 400m slow

Row 200m fast

Row 300m slow

Row 300m fast

Row 200m slow

Row 400m fast

Row 100m slow

Row 500m fast

Bike is x2 distance
Strategy

This can be done as active recovery or as max effort session. If this is active recovery, use it to warm up for rom wod and to prepare for a the FNUL. If this is a max effort then your planning on doing 18.3 Saturday or sunday.

Romwod

Nutrition Tip

How Does Alcohol Negatively Affect Your Fitness?

When assessing your overall health, your exercise tendencies are not all you should consider. Your diet—both food and drinks—should be analyzed as well.

Not only does this include a cheeseburger, a soda or some sweets after dinner. It also includes that glass (or two) of wine, beer or any other alcoholic drink.

Alcohol does affect your fitness, and it’s important to know what it does to your body. If you still choose to have a few drinks, you should understand the potential effects.

“The most outstanding thing to know, if you’re in fact working out to lose weight, is that drinking alcohol is counterproductive to that,” says Dr. Nick Campos, a chiropractic sports physician. “If you want to lose weight, one of the best things you can do is to stop drinking. Alcohol is an extra calorie; we can’t process it or utilize it for energy, so it just packs on as weight.”

Alcohol can affect you pre- and post-workout in different ways. This includes more than just potentially causing you to skip a workout, should you have those symptoms that come with an even slight-hangover.

Effects on Future Workouts

The biggest effect drinking has on future workouts involves hydration.

“Alcohol is a diuretic, meaning it will cause you to lose excess water,” says Amanda Turner, MS, RD, a registered dietitian and researcher at the University of Colorado Anschutz Health and Wellness Center on the Anschutz Medical Campus in Aurora, Colorado. “Because of this, you don’t absorb alcohol as well as a fluid. If you’re more than 2 percent dehydrated when you start a workout, your performance isn’t going to be as good as if you were fully hydrated.”

Alcohol isn’t the only thing that causes water loss, so this is even more important to remember during certain times of the year. The Institute of Medicine states: “Prolonged physical activity and heat exposure will increase water losses and therefore may raise daily fluid needs.”