Mon entrainement

After a good warm-up ...

I'll try the "dot com"

21-18-15-12-9 rep rounds for time of:

115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

My WOD - European Muscles (video)

After a good Warm-up,

I'll do this nice couplet for time:

5 rounds for time of:

500m Row
15 Dumbbell Thruster (30 pounds/17.5lbs)

Mon entrainement, my WOD

After my warm-up ... I'll do this:

"ROY"

Five rounds for time of:
225 pound Deadlift, 15 reps (scale to a max weight for 15 reps)
20 Box jumps, 24 inch box
25 Pull-ups

And Learn a good way how to release tensions in your body with "K Star"

My Wod: I CrossFit because ...

After my warm-up ...

I'll practice some of my lifts. Techniques!

Then I'll push myself with this AMRAP in 20 minutes of:

400m row (or {30m sprint, 1 burpee} x10)
10 KBS
10 Pullups
30 Jumps Squats

Mon WorkOut of The Day

I did my Warm-Up so now I'm ready to do this for time:

"ELIZABETH"
21 - 15 - 9 reps of

Squat Cleans (135/95lbs)
Ring Dips

Mon entrainement

A general Warm up then ...

10 rounds for time of:

10 Pull-ups
10 Box Jumps (as high as possible, 130cm or more)
10 K2E (knee to elbow)

Mon WOD

After my warm-UP

AMRAP in 20 minutes of:

10 DL (max for 5 reps)
10 Pullups
1 Sprint (60m)

Thanksgiving Dinner ... by the CrossFit Journal

Click on the blue title to view this amazing video by the CrossFit Journal

Mon training of today

Today I will warm-up ... as always ... and after I will do this:

Squat Cleans
40% RM x 5
40% RM x 5
60% RM x 4
(70% RM x 3) x5
I rest 30 seconds between my sets.

Then my WOD:

Amrap in 20 minutes

5 Split Jerks (Max for 5 reps)
10 Pull Ups
10 KBS
10 Box Jumps

And, Ahahahah, of course, I have music to do that

The 3 Keys to Fitness

Here are my 3 keys to my fitness:

Training - Eating - Resting

#Training: I workout 3 days on and 1 day off. I work my weaknesses, I make sure I do it in a way I like it, I listen to what my body tells me. This way my body is always evolving on my skills

#Eating: Very important! I make sure to bring the right food at the right moment. I balance my meals and I take time to go food shop. I eat fresh.

#Resting: Wait a minute, is that important? YES! Of course it is! This is how my body gets to repair itself. It allows me to go harder, stronger and faster in each one of my workouts. It balances my life. i sleep about 7 to 8 hours every night.

Guess What?
I can help you with your training plan, your food plan and your resting plan (yes, there is a plan also for that).
Just ask me: m.deboever@hotmail.com

My Workout of the day

After a good warm-up, I'll do this for time!

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

No matter what the weather is ... I'm running outside today!

My Rest Day is Important

Okay, everyone knows exercise is necessary for maintaining good health. However, resting is just as important as exercising; in fact, in some cases resting is even more important.
In the main we need rest to provide our bodies time to repair or recuperate. It is forgotten that the human body is responsible for fixing itself in general in fact, the human body repairs itself at any age.
In order for our body to begin reparation it needs first of all the necessary nutrients from good food and then it needs rest from exercise. We do exercise to a degree if we don't lie in bed all day. However, most of us do not consciously think about resting. If the body is trying to recover from a cold or a bruise or other physical ailment - rest is essential for a quick recovery.
We can overeat, drink too much ,over exercise and most times, because of the modern living,we do not eat nutritious meals or provide enough time for sleep. It is no wonder that modern man who has good intension by including exercise in his daily program and makes the effort to eat nutritious food is still more prone to sickness than ever before. It seems that perhaps conscious exercise to rest is not fully understood as being essential.
One should plan their day to include rest sessions. These rest sessions could be in the form of little naps or concentrated relax moments or just simply 5 minutes of deep breathing exercises.

Mon Entrainement

After my warm-up, I'll do "Diane" ... Ouuuuuuuh Scary!

For Time!
21-15-9 reps of

DL (225 lbs/155 lbs) and Handstand Pushup

Scale version:

Smaller weights for DL and Handstands with a Box.

See the video for different version of handstands

My Training

After my Warm-up, I'll do this for time:

12 DL (Heavy, 85% RM)
1 Resistance Run (30m)
12 PullUps
-
9
2
9
-
6
3
6
-
3
4
3

Mon Entrainement

Right after my warm-up, I'll do:

Back Squat (with a rack): 5 Sets of 5 Reps with rest between sets. Find a weight that will not allow you to do more then 5 Reps at each Sets.

1 box jump 2,3,4,5,6,7,8,9,10
10 pull-ups 9,8,7,6,5,4,3,2,1

Intensity and Fitness

Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.

- Pat Sherwood - CF HQ Trainer

Training Day

After my warm-up, I will hit this for time:

"Jumping Fran"

Thrusters (95/65lbs)
Box jumps (36")
Pull-Ups

21-15-9 reps

Mon entrainement

Right after a GOOD warm-up and some stretch moves .... I will do this:

5 Push Press (90% RM)
10 Burpees
15 Wall Balls (20lbs to 9 feet)

AMRAP in 20 minutes (As Many Rounds As Possible)

My WOD

After a Good Warm-Up and some stretches ...

I will try to go as fast as possible on this:

- Clean And Jerk (135lbs/95lbs)
- PushUps

21-15-9 reps

I AM A CHAMPION!

Life is all about Falling Down and Failing. what matters is to GET BACK UP on your feet! And to learn how to get back up QUICKLY!

How do we do that? How do I do that?

Well, I always start something knowing I'll make it the best I can!

Back in Belgium, when I was coaching my Track and Field Sprinters, I use to tell them:
"Guys/Girls, if you're on that Starting line, it is because of you! Not me! You made it here! YOU will win! You have to kneel in that starting position and focus on the fact that when the gun will shoot, you will go for the victory! AND NOTHING ELSE!"

I built champions! They still are champions!! In Sport and in Life!!!

Here is a great video of a football coach have the same kind of speech I use with my athletes. You can apply this to any sport!

Check My WOD

Make sure you Warm Up and Stretch properly before you start this WOD!

10 DL 265lbs/185lbs
20 Double Unders (DU)
9 DL
20 DU
8
20
7
20
6
20
5
20
4
20
3
20
2
20
1
20

FOR TIME!

CF Circuit du Québec Competition: THE WODS!

Hi CrossFitters,

This is the last week before the CrossFit Competition: CF Circuit du Québec.

Pierre-Luc is just as ready as me. He's currently getting certified at Firepower CrossFit, Milton ONTARIO. Amazing Box!
The owners are great people, they created a great community.

So, back to the comp., this week will be very sharp on the rest part and the nutrition part for the athletes. We will have to be careful more than ever on our food and focus on our rest. Hydration is a big part as well and is included in the nutrition part.

Come and cheer for us! We need your support!

Saturday 23rd of October at CF Montréal

http://cfquebec.com/

WOD #1
5 rounds contre la montre
5 levés du sol aux épaules (sac de sable 80lbs/55lbs)
Course 25m avec sac de sable
5 levés du sol aux épaules (sac de sable 80lbs/55lbs)
Course 25m avec sac de sable

WOD#1
5 rounds for time
5 ground to shoulders (Sandbag 80lbs\55lbs)
25m run with sandbag
5 ground to shoulders (Sandbag 80lbs\55lbs)
25m run with sandbag

_____________________________________________
WOD#2
Partie 1:
10 mins Bear Complex:
Une répétition = 5 mouvements
1 épaulé jusqu’à extension complète des hanches
1 Squat, barre en avant
1 Press au choix, des épaules au dessus de la tête
1 Squat arrière
1 Press au choix, des épaules au dessus de la tête

* Vous avez 10 mins pour atteindre votre charge maximale
* Interdit de réduire la charge une fois que vous commencez
* Vous avez 10 mins pour atteindre votre charge maximale

Partie 2:Immédiatement après le Bear complex
1000m de rameur

Vous aurez un score séparé pour la partie A et la Partie B .

WOD#2

Part 1:
10 mins Bear Complex:
A full rep= 5 movements
1 Clean(squat or power) to full hip extension
1 Front Squat
1 Shoulder to Overhead (full lock)any lift permitted, press, push press, pushjerk etc)
1 Backsquat
1 shoulder to Overhead (full lock)

• you can start at the weight of your choice.
• Once you go up you can’t reduce the load on the bar
• You have 10 mins to reach your max weight

Part 2: Immediately following the 10 mins Bear Complex
1000m row
You will be scored for part A & B separately.

____________________________________________________
WOD#3
Partie A:
Maximum de rondes en 12 mins
20 Double Unders
10 Flexions arrachés (95\65 lbs)
5 Box jumps (36 po\28 Po)

Partie B: immédiatement après partie A
Maximum de répetitions en 2 minutes
Bar Muscle ups
Vous aurez un score séparé pour les parties A & B

WOD#3:
Part A:
Max rounds in 12 mins
20 Double unders
10 overhead Squats (95\65lbs)
5 Box jumps(36 inch\28 inch)

Part B: Immediately following part A
Max reps of Bar Muscle ups

Part A & B will be scored separately

WOD Oct.15

warm-Up and Stretch,

Then do ...

AMRAP in 20 minutes of

5 OHS (Body Weight or 75% of BW)
10 Ring Dips
15 Double Unders

And the music is just AWESOME!

WOD Oct.14

Rest Day!

Work on your Stretching ... Drink a lot of water ...

The "Dot Com"

WarmUp and Stretch for 15 minutes,

Then do ...

The "Dot Com"

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

WOD Oct.12

WarmUp and Stretch for 15 minutes,

Then do ...

The "300 Workout" - "Spartan WOD"

25 Pullups
50 DL (135lbs)
50 PushUps
50 KBS (24kg)
50 Box Jumps
50 Floor Wipers holding the 135 lbs bar in a chest press position
25 Pullups

For time!

WOD Oct. 11

WarmUp and Stretch for 15 minutes then do ...

"Diane"

21 15 9 reps for time of:

DL (225/185lbs)
Handstand PushUp

WOD Oct.9

WarmUp and Stretch for 15 minutes,

Then do ...

21-18-15-12-9-6-3-1 Tireflips
10-10-10-10-10-10-10-10 Double Unders
5-5-5-5-5-5-5-5 Burpees
1-3-6-9-12-15-18-21 Box Jumps

FOR TIME!

WOD Oct.8th

WarmUp and Stretch for 15 minutes then do ...

"30 minutes Interval"

Run

2 minutes ALL OUT
1 minutes rest

10 rounds

Spartan Race, Mont Tremblant 2011! PRE-REGISTRATION

Spartan Race 2011 in Mont Tremblant, QC!

Pre-Registration link is up!

http://www.events.runningroom.com/hm/index.php?sort&step&sub=1&y=2011&m=05&f_prov=QC&tab=2

Sign-Up NOW! Spots are limited!

WOD Oct. 7th

WarmUp and Stretch for 15 minutes then do ...

"Arnold"

AMRAP in 20 minutes of:

5 Strict PullUps
10 Back Squats (1.5 bodyweight)
15 Tireflip (Do Sumo Deadlift Highpull if no tire with 100 pounds)

Then run 1 mile to relax

WOD October 5

Warm-Up and Stretch for 15 minutes,

Then do ...

"Mike"

5 rounds for time of

5 Heavy DL
10 Wall Balls
15 Burpees
20 Double Unders

WOD October 4

Warm Up and Stretch for 15 minutes,

Then do ...

"Tabata this, Tabata that"

Squat
PushUps
Double Unders
Box Jumps
KBS

5 exercises, 4 minutes each ... 1 minute rest in between

WOD October 3

Warm Up and Stretch for 15 minutes,

Then ...

Spartn Race Workout:

1Km Up the Mountain only using burpees!

Meet with us this after!

WOD September 30

Warm-Up and Stretch for 15 minutes,

Then do ...

5 rounds for time of:

10 DL (255/185lbs)
10 Pullups
10 Dumbbell Thrusters (55/35lbs)
10 K2E
50 Double Unders

Time to beat -> 18:32 (Michele Letendre)

WOD September 29

Warm-up and stretch for 15 minutes,

Then do ...

"Amanda's little Sister"

15-12-9-6 resp for time of:

95 lbs Squat Snatch
Muscles Ups

That's a preview to the CF circuit du Quebec, October 23rd

Hip Extension Stretch by "K Star"

CrossFit: A full body workout (all skills) and a violent hip extension move

Oh yea?

Here is how you can work on the mobility of your hip ... by K Star (Kely Starrett)

We don't work "Abs" in CrossFit: MIDLINE STABILIZATION

Coaches, how many times have you heard this question:

"What about Abs?"

Coach Glassman explains it very well ... and you still get the 6 pack!

WOD September 28

Warm-Up and Stretch for 15 minutes,

Then do ...

21-15-9 reps for time of:

Turkish Get up (35lbs/25lbs)
Overhead Squat, one hand (do both hands) same weights
200 skips

WOD September 27

Warm-Up and Stretch for 15 minutes,

Then do ...

"Grace"

30 Clean and Jerk for time (135lbs for guys, 85 for girls)

(you can always scale it)

Then for the Spartan Racers in Montreal: Go run the Mt Royal stairs 10 times with maximum 2 minutes of rest between sets.

WOD September 25

Experience the REST DAY!!!!

WOD September 24

WarmUp and Stretch in 15 minutes

Then do ...

"Grace"

30 Clean & Jerk for time

Then go for a Time trial on your mile run!

Don't think you can't ...

Opinions of other are just opinions! All that matters is what YOU think!
You don't have to trust them! Believe in yourself!
Always believe in what you do, no matter what you do!

WOD September 23

Warm-up and stretch for 15 minutes,

Then do ...

21.18.15.12.9.6.3. (Hang Squat Clean)
10.10.10.10.10.10.10. (K2E)
10.10.10.10.10.10.10. (Abs)
3.6.9.12.15.18.21. (KBS)

For Time!

Running WorkOut at the Montain

Bonjour Everyone,

With some of my friends, trainers as well, we're training this Sunday 9/26 at the "Mont Royal", Montreal-Quebec.

Our session is in the afternoon. We will work on our Speed, Cardiovascular Endurance, Stamina, Power, Agility, Balance, Accuracy, Flexibility and our Coordination. A little bit on our Strenght as well but not too much.

You're more than Welcome to Join Us!

This is a try out class! Free the first time!

All you have to do to reserve your spot is to send me an email with your informations: Name, First Name, Phone Number.

m.deboever@hotmail.com

WOD September 22

Warm-Up and Stretch for 15 minutes,

Then do ...

10 Rounds (not for time)

Plyo Jumps over 4 Hurdles (110cm)
Right after the last one, you sprint for 30 meters
Come back walking
50 Air Squats

Your food should be like ...

... MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUITS, LITTLE STARCH AND NO SUGAR!

Try this today!

Start with a breakfast!

Have a meal every 4 hour!

Drink enough water during the day:
Quantity -> Your B.W. in pounds/2 = amount of water for the whole day.

Stop the starches at night! Have little starch during the day.

Try to have 4 to 6 portions of vegetables and 2 to 4 portions of fruits in your day.

WOD September 21

Warm-Up and Stretch for 15 minutes,

Then do ...

Skill work: Squat Snatch, Power Clean, Handstand pushups

And ...

FIGHT GONE BAD

Watch the video

WOD September 20

Warm-Up and Stretch for 15 minutes,

Then do ...

5 Rounds for time of:

5 Heavy Deadlifts
10 Wall Balls
15 Burpees
20 Double Unders
1 Sprint (30m)

WOD September 19

Warm-Up and ...

Technical Skill work, Flexibility work!

CrossFit Circuit du Quebec is coming soon!

Belgium Represent! Come support Mister Belgian Chocolate!

Sleeping

What is already known about the effects of sleep is that it results in better mood, more alertness and a general feeling of well being. Sleep deprivation, on the other hand, can result in irritability, fatigue, lack of concentration, and anxiety, while both metal and physical abilities deteriorate. Until recent years, not much was known about sleep and its affect on athletes. Current research shows that if an athlete gets more sleep than in their normal sleep-wake cycle, they perform better. Depending on the sport, the athlete is faster, more accurate, and has a quicker reaction time.

WOD September 18

Warm-Up and Stretch for 15 minutes

Then do ...

5-5-5 Heavy Back Squats (1' rest between sets)

"Grace"

30 Clean and Jerks (135/95lbs) for time

10 minutes rest after do ...

3 x 400m Sprint (5' rest between sets)

WOD September 17

Warm-Up and Stretch for 15 minutes

Then do ...

Plio jumps and Sprints

5 Plio Jumps over hurdles (110cm)
Sprint 30m*

10 rounds, no break! Walk back after sprint

*Last 5 rounds with a 20 pounds vest!

WOD 9/16 - CF Circuit du Quebec - http://cfquebec.com/

Warm Up and Stretch for 15 minutes

Then do ...

"Football"

12 DL (245lbs/195)
1 Resistance Run (30m Sprint)
12 Pull-Ups

9 DL
2 RR
9 PU

6 DL
3 RR
6 PU

3 DL
4 RR
3 PU

ALL OUT!

CROSSFIT CIRCUIT DE QUEBEC! October 23rd 2010!!

http://cfquebec.com/

WOD September 15

Warm-Up and Stretch for 15 minutes

Then do ...

100m Sprint
20 Pull Ups - 15- 10
100m Sprint
20 Wall Balls - 15 - 10
100m Sprint
20 KBS - 15 - 10

3 rounds for time (just take off 5 reps on each rounds: 20-15-10)

Recovering From Intense Exercise

Hi guys,

As I told in a previous post, Recovery is THE Key to your training. this where you get all the benefits of your workout. Your body will build itself to adapt to the stress you're putting it into, the activity.

Recovery also means PROPER NUTRITION. In order to recover better and faster your body needs the good nutrients to build and repair the broken tissues, the muscles!

Many of my clients have questions about their recovery diet!

Remember that when you deal with a strict training plan you need to have the proper food intake to recover and repeat the efforts in the next workouts.

Why?

Your muscles break down during an intense workout. It continues evenafter the workout. You can stop this breakdown mode by eating as soon as tolerable after your exercise.
You'll be taking advantage of the 45 minute postexercise window of opportunity to optimally nourish, repair and build muscles.
Refueling is beneficial in 2 ways:

- Carbohydrates stimulate the release of Insuline, an hormone that helps build muscles as well as transports carbohydrate into the muscles to replenish depleted glycogen stores.

- Carbs combined with a little protein creates even a better refueling and building response, and it reduces cortisol, an hormone that breaks down muscle.

When you include Carbs in your recovery diet, you're actually building up the glycogen stocks in your muscles. Add a few protein to that diet and you'll have the best answer ever to your exercise. You're muscles will thank you by recovery and building faster. You feel as sore as if you didn't eat any carbs and proteins.
This only happens in a 45 minute to 1h15 window after the workout. Outside that window, you will just replenish your body normally with no boost of your recovery.

"Yes, but coach, I'm aboutr to have my meal when I get home and I have to take a shower before that and it will be 2h00 between my workout and my meal ... what should I do?"

Well, i suggest you have something prepared in your bag for right after your workout, before or after your shower. Something like a banana and a protein shake or a big glass of chocolate milk, or ...

Your recovery meal is part of your training plan. Its your best investment towards positive results whatever your goal may be!

Message me for more informations! , m.deboever@hotmail.com

WOD September 14

Warm-Up and Stretch,

Then do ...

Run 10m on the minute. Add 10m every minute.

Minute 1 = 10m
Minute 2 = 10m + 10m
Minute 3 = 10m + 10m + 10m
...

Until you can't make it on the minute.

Work on your Air Squat ... Tabata it!

Energy in the Human Body is Multidimentional

Invest you rtime in your Energy for good.

Watch this video. Take the time to do that!

WOD September 13

Warm-Up and Stretch for 15 minutes,

Then do ...


20-18-16-14-12-10-8-6-4-2 reps of
Box Jumps (big one)
Combine it with:
2-4-6-8-10-12-14-16-18-20 reps of
Strict Pull-Ups (weighted if you have a vest)

FOR TIME!

Then go for a 1 mile run with a weight vest. All Out!

Food before exercise

Since I coach athletes, I see two kinds of people:

- Those who "Train to Eat" (Group A)
- Those who "Eat to Train" (Group B)

The Group A always complains how tired they get durnig the workout. They even salivate while descriding the meal/food they're going to have right after. Their performance is small. They injure themsleves pretty often too. lack of energy, lack of concentration, wrong move, injury!

The Group B, they never complain, they actually enjoy food better than the Group A and their performance are always on top. Injuries ... Very rarelly!

This shows that there is a link between eating before a workout and performance.

Preexercise fuel has 4 main functions:

1) It helps prevent hypoglycemia
2) It helps settle your stomach. You're not hungry
3) It fuels your muscles with the carbohydrates you just ate (in the bloodstream) and with the carbohydrates you have in stock
4) It gives you a peace of mind knowing your body is well fueled

Before the morning workout:

A lot of athletes skip breakfast. They like to sleep in until the last minute. The day is already long enough.
You will probably perform better if you eat something before you exercise. During the night you can deplete your liver glycogen, the source of carbohydrates that maintain your blood sugar levels. When you start a workout with a low blood sugar level, you will be tired earlier and you won't be able to push as much as you wanted/should.

How much you should eat differs from person to person. It goes with the level of tolerance of your digestive system.
You have to test yourself.

I have seen, noticed, the best results when my athletes eat around 1g of carbohydrates/kg of bodyweight. It depends on many factors like: age, sex, hormones, training level, ...
In average, this amount of carbohydrates 1 hour before a workout is the right choice.

You can break you breakfast in 2 parts. Have the banana and the whole grains bagel before and finish with the yogurt and another fruit right after.

I like breakfast so much that I'd rather wake up very early to have my full meal than breaking it in 2 parts. But that's me.

Before the afternoon workout

You have to pay attention as when you had your lunch. If your workout is closer to lunch than it is to souper, you should eat a small thing like a banana. Something that won't bother your stomach.
If it's in the end of the afternoon, have a small meal with the same amount of carbs as in the morning, 1g/kg of BW.

A lot of my athletes think that its only after the workout that you have to eat the proper food to perform. I say no! Pre-exercise food is very important.

Imagine you're a race car and the race is your workout ... Wouldn't you put the right amount of fuel in your car before the race? Of course, YES!! So do the same with your body!

I wrote this because a few of my athlete come to train on an empty stomach. No energy! It is dangerous.

Athletes: Eat before, never train on an empty stomach

Coaches: Always ask your athletes if they ate before and when was their last meal.

Cheers guys,

Mike

WOD September 12

Warm-Up and Stretch for 15 minutes

Then do ...

For time:

10 push-ups 10 strict pull-ups
10 rounds

Then go for a 2 miles run, all out, time trial

WOD September 11

Remember 9/11! Peace!

Warm-Up and Stretch for 15 minutes

Then do ...

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Life is good!

Imagine this married couple. They have 2 young boys. They are a wonderful family with all the joy of the world. One day, they woke up and he found out that he had a liver cancer. A cancer he won't probably survive of.
Its his wife's birthday. He knows its the last one they will spend together so he made a video to wish her happy birthday and to show her his love ... again ... one more time!
This man is an example of life!
Please watch this video and share it will people you love.

WOD September 10

Warm-Up and Stretch for 15 minutes

Then do ...

"Interval Training - Tabata"

Ratio Work/Rest 2-1

8 Tabata on a treadmill (full speed) spaced with 1 minute each

Make sure your shoes are tight!

WOD September 9

Warm-Up and Stretch for 15 minutes

Then do ...

"Your Fight has Gone Bad"

Max Reps in 1 minute of each exercise:

- Push Press (75/55lbs)
- Burpee
- Heavy Jump Rope
- KBS
- Wall Balls
1 minute of rest then do everything again (3 rounds total)
Count your total reps!

I found this CRAZYYYY music to push you! you'll like me after listening to this while working out

Massage Therapy

Hi everyone,

Let me introduce you to my Massage Therapist, Polly Danakas. She is simply WONDERFUL!
She's one the best Massage Therapist I've ever met.

Athletes or not, you should know that there are 3 factors to take in account to be healthy and feel good after a Strong and Intense Workout:

- Training plan: what to do, how to do and when to do ... (Set that with your trainer)
- Nutrition: what and when to eat, quantity, qual
ity. (Set that with your nutritionist)
- Rest: this factor is the key to your good health and to improve your performance.

The rest includes good sleep, great stretch and of course an amazing massage to relief all the tension you have in your muscles and your joints.

Having said that, I strongly recommend Polly. Everyone should experience the way she uses her hands to massage and relax the body after an intense workout or even a hard day at work.

Polly Danakas: pollydanakas@gmail.com and 514 594 7340

WOD September 8

Warm-Up and Stretch for 15 minutes

Then do ...

"Fast FRAN"

21-15-9 (65lbs for guys//45lbs for girls)

"Annie"

50/50.40/40.30/30.20/20.10/10
Double Unders and Sit-Ups

Then go for a run or a spin to relax! (30 minutes)



PEACE!

WOD September 7

Warm-Up and Stretch for 15 minutes

Then do ...

AMRAP 25 minutes of:

10 Deadlifts (B.W.)
20 Box Jumps
30 Double Unders

Staying Away from Fad Diets

Staying Away from Fad Diets

With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Steer clear of any diet plans, pills and products that make the following claims:

Rapid Weight Loss

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.

Quantities and Limitations

Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.

Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Rigid Menus

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

No Need to Exercise

Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week.
If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management. A registered dietitian can help you find a realistic, flexible eating style that helps you feel and be your best.

WOD September 6

Warm-up and Stretch for 15 minutes

Then do ...

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

WOD September 5

Warm-Up and Stretch for 15 minutes

Then do ...

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD September 4

Warm up and Stretch for 15 minutes

Then do ...

"We no Speak Americano"

5 rounds for time of:

10 tireflips
10 push-ups
10 kbs
10 box jumps
10 double unders
10 pull ups

WOD September 3

Warm-Up and Stretch for 15 minutes

Then do ...

RUN for 45 minutes and go as far as you can!

WOD September 2

Warm-Up and Stretch for 15 minutes

Then do ...

TABATA:

Squat / Push-Ups / Double Unders / Kbs / Abs / Run

2 minutes of rest between TABATAs

WOD September 1

Warm-Up and Strech for 15 minutes

Then do ...

"Fran"

21-15-9 Thrusters and Pull-Ups

Scale version: No load Thrusters and Jumping pull-ups or "band" pull-ups

WOD August 31 : Motivation - Faith

Hi everyone,

A lot of you are going back to College for this new school year.
A lot of you are starting a new job.
A lot of you are starting their sports season again.
A lot of you have great goals in life. Studies, Sports, Love, Friendship, Family, ...
A lot of you plan on reaching them.
A lot of you have a huge will and a huge motivation towards these life goals.
A lot of, along this journey to reach your goals, will need to maintain that will and that motivation.

As a coach, I want to share a video with you. It will help you keep that motivation HIGH

Enjoy and remember to believe in yourself!

WOD August 30

Warm-Up and Stretch for 15 minutes,

Then do ...

AMRAP* in 20 minutes of:

5 Squat Clean
10 Box Jumps
15 Push-Ups
50 Double Unders

*AMRAP = As Many Rounds As Possible

Video on "Double Unders"

WOD August 29

Warm-Up and Stretch for 15 minutes

Then do ...

"ANGIE"

100 pullups
100 pushups
100situps
100squats

FOR TIME!

WOD August 28

Warm-up and Stretch for 15 minutes,

Then do ...

A Time Trial in one of these Sports:

-> Running: 5kms
-> Biking: 40kms
-> Swimming: 2kms
-> Rowing: 1500m

Perform max. reps PUSH UPS in 1 minute: 3 times

Am I Hungry?

Book your Appointment with me today! I can help you loose weight!

m.deboever@hotmail.com - Michael Deboever

WOD August 27

Warm-Up and Stretch ...

Then do,

"Own It"

Without stopping, do:

1 Thruster
1 Pull-Up
2-2
3-3
4-4
5-5
6-6
7-7
8-8
9-9
10-10
11-11
Etc ... until you can't do it without stopping

How BAD do you want to get your results? HOW BAD?

WOD August 26

Warm-up and stretch for 15 minutes,

Then do the "Dot Com" {www.crossfit.com}

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WOD August 25

Warm-Up and Stretch for 15 minutes

Then do ...

"FIGHT GONE BAD"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points!

WOD August 24

Warm-Up and Stretch for 15 minutes,

Then do ...

"Diane"

21-15-9 reps of

Deadlifts (225/175lbs)
Handstand Push-Ups

For tiiiiiiime!

WOD August 23

Warm-Up and Stretch for 15 minutes,

Then do ...

10-9-8-7-6-5-4-3-2-1 KBS (32/20Kg)
1-2-3-4-5-6-7-8-9-10 Box Jump (30")

Then Row 1km as fast as you can!

WoD August 22

Remember to rest sometimes!

WOD August 21

Warm-Up and Stretch for 15 minutes,

Then do ...

5 Rounds for time of:

10 Front Squat
10 Jump over a hurdle
10 Push Presses
10 K2E
10 Push-Up (clapping)
1 Sprint to wall (30m) with KB, 5 handstands, Sprint back (30m)

What is wrong with what we eat: Mark Bittman

Must watch video! Everyone of us should watch and listen carefully:

WOD August 20

Warm-Up and Stretch for 15 minutes

Then do ...

5-5-5-5-5 Heavy Deadlifts
Rest a few minutes and do an AMRAP* in 20 minutes of:

5 KBS
5 Pull-Ups
5 Box Jumps
5 Burpees

Rest a few minutes then run 4x200m Sprint All Out!

*AMRAP = As Many Rounds As Possible

WOD August 19

Warm-Up and stretch for 15 minutes

Then do ...

12 DL (185/155)
10 tire flips
12 pull-ups

9-15-9
6-20-6
3-25-3

For time!

WOD August 18

Warm-Up and Stretch for 15 minutes

Then do ...

21-15-9 reps for time of:

Thrusters - KB High Pull (32/24kg)

All Out!

Almonds ... why?

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you.
Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century.

See this!

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."

Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack.

Lower Cholesterol - In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study.

Some nuts contain rhizveritrol, the anti-inflammatory agent found in red wines and thought to be responsible for the "French paradox". Many scientists have pointed to the French consumption of red wine as one factor in the lower rate of heart disease despite their diets rich in cream sauces and buttery pastries. The fat in nuts is unsaturated, or the "good" fat and there is no cholesterol in these fats.

If you think almonds are just for satisfying your mid-afternoon munchies, you're in for a surprise! These tasty tidbits pack a nutritional punch, combining tons of essential nutrients in one very delicious package.

One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.
This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!
When you get right down to the details, it's no wonder so may people go nuts for almonds!

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

If you're pregnant, or thinking about it, almonds are a great source of the folic acid you need!

Almonds contain more magnesium than oatmeal or even spinach. Are you listening, Popeye?

Build strong bones and teeth with the phosphorus in almonds.

WOD August 17

Warm-Up and Stretch for 15 minutes ...

Then do ...

15 x 100m Sprint
50 squats between the 100m Sprints

As fast as you can of course!

WOD August 15

Warm-Up and Stretch

Then ...

Learn how to do an active REST!

Go running, biking or do any other activity at a very low and steady level.

Relax!

WOD August 14

Warm Up and Stretch for 15 minutes

Then do ...


Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups
Tabata Burpees
Tabata KBS (24/20kg)

Rest 2 minutes between Tabatas

Tabata = 4 minutes - 8 cycles of 30 seconds - 1 cycle is 20 seconds ON and 10 seconds OFF - Count your reps, lowest number in a cycle is your score for that exercise.

WOD August 13

Warm-Up and Stretch for 15 minutes

Then do ...

"Diane"

21-15-9 (reps) for time of

-> Heavy DL (adapt it to your level & official weight: 225/185lbs)
-> Handstand push-ups

Go run 1 mile "Time Trial"

Almonds to loose weight

When you start a weight-loss diet, calorie-dense nuts might not automatically be at the top of your diet foods list. But recent data has shown that almonds, in particular, can play a role in weight loss. Almonds are high in fiber and protein, and also contain the potent antioxidant vitamin E and the blood sugar stabilizer magnesium. Perhaps most importantly, studies have found that the cell walls of almonds inhibit the absorption of their fat content by the body.

Step 1
Know your serving size. Fitness Magazine says an ounce of almonds, or about 23 almonds, is the recommended daily serving of this nutritious nut. If you don't have time to count out almonds, use an Altoids tin to estimate. Fitness Magazine says the recommended serving fits perfectly into such a tin. The Almond Board of California also suggests using a shot glass, ice cream scoop or sticky note to approximate the serving, which totals 160 calories.

Step 2
Mix it up. You might grow tired of eating your 23 almonds a day, so the Almond Board of California suggests some options. Switch up your peanut butter for some equally delicious almond butter. Mix your own in a food processor by blending your daily portion of almonds with some vegetable oil and salt. Sprinkle roasted almonds on favorite fish or vegetable dishes, the Almond Board of California says.

Step 3
Consider almond meal replacement. Because almonds are so filling and packed with nutrients, they make a good option for occasional meal replacement, reports Health Learning Info.org. To substitute for a meal, eat 50 almonds instead of the usual 23. Health Info.org cited a study conducted at Hope National Medical Center, in which 65 overweight adults ate 70 almonds per day for six months and lost 18 percent of their body weight. The almond regimen was in combination with a reduced calorie diet, Health Info.org reports.

WOD August 12

Warm-Up and Stretch for 15 minutes

Then do ...

20 Double Unders
20 "1 arm" KB Snatch (20 on each arms)
20 Squat Jumps

2 x 10 rounds for time both
Rest 3 minutes between the sets of rounds

Go run 20 minutes ALL OUT!

WOD August 11

Go to a Gym and find some weights

Warm-Up and Stretch

Then do ...

5 sets of 5 (5x5) heavy Back Squats (85%)
5 x 10 Strict Pull-Ups
5 x 10 Bench press (80%)
5 x 10 Dumbbell Press (70%)

Rest 30 sec to 1 minute between sets

WOD August 10

Warm-Up and Stretch for 15 minutes

Then do ...

10 Rounds for time of:

10 Double Unders
10 Push-Ups
10 Squats

Thats an awesome one! Lets do it!

Stretch after

Race Day Nutrition Protocole: Max Wunderle

Nutrition Protocol:

The concept of race-day nutrition is a cornerstone of the endurance community. First, there are three elements to competition fueling—nutrition, hydration and electrolyte management. Let’s start with nutrition.

Sports drinks, gels, bars, Fig Newtons, bananas, sweet potatoes, peanut-butter-and-jelly sandwiches and even pizza have all been used as sources of nutrition for various endurance events lasting over four hours. At a minimum, we will want to clarify our needs from a caloric standpoint.

Muscles store carbohydrate as glycogen (long-term stored energy). This glycogen energy source is tapped out at about 2,000 calories for a trained triathlete. Why is this important? Because this fuel source is only good for about 1.5-2 hours of high-intensity performance. So, for those of you with plans on racing events that will end in about 1.5 hours, race-day nutrition isn’t as critical as for those competing in events lasting more than 2 hours. In a situation like the CrossFit Games, the replenishment of calories becomes the burden, not fueling during competition.

#Pre-Competition Nutrition—CrossFitter

From an everyday perspective, fueling can remain as it is achieved in a Paleo or Zone protocol. If, however, the CrossFit athlete will be engaging in multiple WODs over the course of one, two or three days, we will want to see a larger portion of carbohydrate consumed to top off our glycogen stores. Sweet potatoes are a good choice for athletes following either a Zone or Paleo protocol. From a quantity standpoint, the athlete should look to eat approximately two additional blocks of carbohydrate during the breakfast and lunch before the first day of competition. Dinner is less relevant as complex carbo- hydrates will not process for about 18 hours. If a compe- tition is multiple days, the lunch and breakfast protocols can be followed for dinner as well.

#Pre-Competition Nutrition—CrossFit Endurance

Assuming an event will last three hours or more, the same protocol as shown above is appropriate. The goal is the same: consuming a measured ratio of macronu- trients with a carbohydrate bias to top off one’s glycogen stores.

#In-Competition Nutrition—CrossFitter

As virtually all WODs are less than 1 hour, no additional nutrition consumption is needed.

#In-Competition Nutrition—CrossFit Endurance

Now that you are aware of how much energy your body can store (approximately 2,000 calories), we need to identify how many calories are being burnt and how to replace those calories to perform between three and 17 hours. Caloric burn rates can vary anywhere between 400-750 calories per hour depending on the specific individual and effort being given.
The second part of our equation is identifying how many calories our bodies can process and turn into energy in that same time period. This again can vary between 300-550 calories per hour. Confirming this number is very personal and should be established during training rides or runs. Success begins by starting with about 300 calories per hour (for a 140-170 lb. male) and monitoring your energy levels both during and after exercise. The following information can be reviewed to see how the body demands more protein and fat as the time of an event increases (we will review hydration and electrolyte protocols later in this piece):

90 Minutes-4 Hours

Glycogen is depleted.
Fueling transitions to glucose/carbohydrate.
Isotonics or gel/water should be the source of calories.
Target should be 300 calories per hour/20 oz. of water.
Electrolytes begin to have larger role.

4-12 Hours

Intensity trends lower.
Fueling moves from glucose to fat.
Carbohydrate loading must continue to fuel fat burning.
Electrolytes must be replaced at 500-2,000 milligrams per hour.

12-18 Hours

Carbohydrate contributes 50 percent of energy vs. 80 percent at lower levels.
Protein is now needed to provide approximately 10 percent of calories.
Fat now bears a 20-35 percent burden of total calories.
Electrolyte and water prescription remains the same as in the 4-12 hour period.
Total consumption is 300-600 calories per hour and breakdown is 60-70 percent carbohydrates, 20-30 percent fat, 10-15 percent protein.
Potassium should be replaced once every 3-4 hrs (via electrolytes or bananas).
(Source: The Paleo Diet for Athletes by Dr. Loren Cordain—2005)

#Post-Competition Nutrition—CrossFitter

In this recovery scenario, a blend of carbohydrate and protein to the tune of 3:1 or 4:1 is ideal. This ratio ensures a quick channeling of carbohydrate to the muscles to replenish glycogen and includes much-needed protein for muscle repair. From a Paleo Diet perspective, many athletes will explore sweet potatoes and bananas for carbohydrate sources, then go “off the reservation” with a scoop of whey protein. These items can be mixed with coconut water to taste. The other end of the 3:1 spectrum is chocolate milk. Further fueling past the recovery period will feature a return to a normal Paleo or Zone protocol with appropriate quantities of all three macronutrients—protein, carbohydrate and fat.

#Post-Competition Nutrition—CrossFit Endurance

The post-competition protocol for a CrossFit Endurance athlete is identical to that of the CrossFitter.

#Caution

Finally, here are a couple of “watch outs” and thoughts around deviating from this program. For those of you thinking you can simply down all your calories at the beginning of each hour, think again. If you flood your digestive tract with too many calories, you will force your heart to pump a disproportionate amount of blood to your stomach. This takes vital blood away from the muscles you need to compete. At the other end of the spectrum, training at 90-95 percent max of your maximum heart rate (or rate of perceived exertion) will disallow proper digestion as your body will flow a disproportionate amount of blood to your muscles and away from your stomach. This is the cause of so many “reversals” (or vomiting), which cause so many longer- distance athletes to lose vital nutrition and consequently DNF.
For those procrastinators trying to catch up in your race by loading up on nutrition missed at previous occasions, you will likely meet the same end as those trying to “forward buy” their nutrition.

Hydration Protocol:

#Pre-Competition Hydration—CrossFitter

Everyday and pre-competition water protocols are very easy to prescribe. Simply take your weight in pounds, divide by two and drink that number of ounces of water each day. So, a 150-lb. athlete should target consuming 75 oz. of water per day. Should that athlete then train for an hour, that target number would rise by about 16 oz. per hour of training.

#Pre-Competition Hydration—CrossFit Endurance


The pre-competition hydration protocol for an endurance athlete is identical to the CrossFitter’s.

#In-Competition Hydration—CrossFitter

Much like the scenario with nutrition, most CrossFit activities are less than 60 minutes. Therefore, no hydration is needed outside of drinking for comfort.

#In-Competition Hydration—CrossFit Endurance

From an endurance-hydration perspective, minimum target consumption of water should be about 16 oz.per hour.
This number, however, can sway wildly in more aggressive conditions. For example, if a 170-lb. male is competing/training in a relatively low-humidity environment at 73-76 degrees, the 16-20 oz. per hour target is quite sufficient to ensure optimal hydration levels. Conversely, as the temperature goes up, say 85 degrees with increased levels of humidity, the target consumption levels of water can be as high as 32 oz. per hour. To experiment with various activities and temper- ature environments, please visit the Gatorade hydration calculator. This is a very good tool for targeting water consumption, not Gatorade consumption.

#Post-Competition Hydration—CrossFitter

No significant protocol changes are necessary. Returning to the half-body-weight-in-ounces prescription will successfully rehydrate the athlete.

#Post-Competition Hydration—CrossFit Endurance

Identical to the CrossFitter.

Electrolyte Management

This segment will seek to break down and simplify the third category of performance fueling. On race day (and in any efforts lasting longer than 1.5-2 hours) and in the days leading up to a competition, attention to electrolyte levels can be vital.

In essence, electrolytes are vital to optimal body function. If optimal levels of electrolytes are not maintained, athletes can fall into a state called “hyponatremia,” a condition that is defined by low sodium levels in the blood. Symptoms of this state are weakness, cramping, nausea, fatigue and vomiting. Ultimately, this condition can even cause death, as it has in several marathons over the past three years. In each case of death (Chicago and Boston marathons), the athletes in question consumed gluttonous amounts of water that effectively diluted their electrolyte levels and brought on hyponatremia.

Conversely, and just as deadly, is hypernatremia, a condition caused by an elevated level of sodium in the blood. While over-consumption of electrolytes can be a driver of this condition, it is more commonly associated with dehydration, as the increased level of sodium is more often caused by a lack of water ingestion.

The biggest challenge for those who follow a diet with very low levels of sodium is understanding how to ingest electrolytes or define the appropriate amounts to ingest. The chart above and guidelines below should help one define his or her own protocol.

#Pre-Competition Electrolytes—CrossFitter

At a minimum, the ingestion of incremental salt in the day before competition is mandatory. This can be done via soup at lunch and dinner the day before competition or through consumption of electrolyte supplements like Saltstick (see next page). Such a protocol can be very personal (note the target ranges in the chart above) and should be practiced in training before race day. An exper- iment with several bowls of soup prior to a 45-minute aerobic WOD should help define personal success.

#Pre-Competition Electrolytes—CrossFit Endurance


The same pre-competition protocol can be followed by a CrossFit Endurance athlete.

#In-Competition Electrolytes—CrossFitter

Much like the scenario with nutrition and hydration, most CrossFit activities are less than 60 minutes. Therefore no in-competition electrolyte consumption is needed.

#In-Competition Electrolytes—CrossFit Endurance

To best identify your needs around electrolytes, we simply need to understand the amount of fluid being lost in any given hour of exercise. To do this, weigh yourself (without workout clothes on) before your session, then do the same afterwards. If you consumed fluids during the session, simply subtract that weight (roughly 16 oz. of fluid per pound) from your post-workout result. Once you know the amount of fluid you are shedding per hour,you can then estimate losses of various electrolytes as below. I’ve also included an electrolyte breakdown of the leading electrolyte supplement, Saltstick.

Now that you know your sweat rate, you can plan your training and racing activities appropriately. As an example, if you are sweating about 22 oz. per hour, you now know that you need to replace about 440 milligrams of sodium every hour to retain optimal performance. Before jumping into an electrolyte-/sodium-replacement supplement, you must back out the electrolytes present in your calorie source (gels, bars, etc.). So, if you are using GU Energy gels, each pouch contains about 55 milligrams of sodium.
Based on consuming three gels per hour, your nutrition source will be doubling as a sodium replacement source as well but will come up short by about 275 milligrams.

Therefore, the use of an electrolyte-replacement capsule like Saltstick (one to two capsules per hour) will be needed.

#Post-Competition Electrolytes—CrossFitter

If there is no immediate sense of urgency in the athlete’s condition (no dizziness, cramping, vomiting, nausea, headaches, etc.), no incremental attention to electrolyte ingestion is needed past your normal post-competition protocol (recovery drink/nutrition). If, however, there are signs of the maladies listed, immediate medical attention should be sourced, with the athlete potentially in need of a saline IV drip to quickly administer needed electrolytes and water.

#Post-Competition Hydration—CrossFit Endurance

The same protocol can be followed.

The Complete Approach:
In summary, we believe there are three major areas in performance fitness: training, recovery and nutrition. It goes without saying that all three must be respected appropriately. This “three-legged stool” will not provide a firm foundation if only one or two of its legs are given requisite attention. Ensure your athletes are educated and executing the proper protocols to make sure their race-day fueling strategies are as committed as their training and recovery protocols.

Article from the CrossFit Journal, writen by Max Wunderle