CrossFit Lake Mary

Stay Hydrated!!!!!!

greg — Tue, 18 Jun 2013 11:46:48 +0000

Summer is here as I am sure you all can tell!! Let’s really stay hydrated guys and gals!!

Hydration

Most Americans walk around in a dehydrated state. Athletes are no different and are also dehydrated most of the day. Performance is directly affected by an athlete’s hydration level. Prior to exercise it is essential to enter into competition hydrated. During one hour of exercise, the body can lose more than a quart of water. The key to having a healthy body and having a successful athletic career begins with what you eat. Water must consumed before, and be replaced during and after exercise.

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

So how much should you drink? The Quick and Easy answer. One-half your body weight in ounces per day. Any water consumed immediately before, durring and immediately after an game/practice/lifing session, is NOT factored into this amount. If you are involved in athletic activity you need to drink One-half your body weight in ounces per day. PLUS 16-20 more ounces for every hour of activity. So a 170 lb male should be drinking 85 ounces per day + 16-20 oz for every one hour he works out (so 101 oz to 105 oz).

Don’t be average. Research suggests that the average person does not consume enough fluids to be adequately hydrated. In fact, even people who exercise regularly often aren’t properly hydrated before they work out, a situation that exacerbates their exposure to the health risks associated with dehydration.

WOD Tuesday 6/18/13

greg — Tue, 18 Jun 2013 11:44:24 +0000

15-20 mins lower body mobility

then

4min amrap

10 wall balls 20/14

20 double unders

4min amrap

10 box jumps 24/20

20 push press 95/65

4min amrap

Burpees

Note: Score is total reps. No rest in between AMRAPs

OLY Class today at 4 & 8pm!!!!!!!

jennifer — Mon, 17 Jun 2013 14:14:02 +0000

Want to Be Good at Oly?

By Chad Vaughn

In Coaching, Olympic Lifts

May 19, 2013

Two-time Olympian Chad Vaughn details four areas of focus if you really want to add weight to your snatch and clean and jerk.

Most athletes dive into the Olympic lifts without considering what really allows someone to lift the heaviest loads and move efficiently through high-rep workouts.

I have four keys to lifting the heaviest weights and moving well in the snatch and clean and jerk. They should be used as primary points of evaluation that will need to be built upon.

To start, ask yourself these questions:

1. Do I need mobility work or am I at least somewhat comfortable in all the extreme positions for these movements?
2. Do I “rip” from the floor?
3. Do I hurry to set up or get into positions?
4. Is my mind overwhelmed or my thoughts scrambled from trying to accomplish too many things at once?
5. Do I need to calm down?

See you at the Bar!! Practice makes perfect!!!!!

WOD Monday 6/17/13

jennifer — Mon, 17 Jun 2013 12:07:13 +0000

Back Squats

10×3 @78% 1RM

then

10min EMOM

Snatch 3 Position Power Snatch

Courtesy Burgener Squat Program

Happy Father’s Day!!!

jennifer — Sun, 16 Jun 2013 20:51:53 +0000

The poem is in praise of a father who does not sing his own praises and therefore others sing his.

Dad

He never looks for praises
He’s never one to boast
He just goes on quietly working
For those he loves the most
His dreams are seldom spoken
His wants are very few
And most of the time his worries
Will go unspoken too
He’s there…. A firm foundation
Through all our storms of life
A sturdy hand to hold to
In times of stress and strife
A true friend we can turn to
When times are good or bad
One of our greatest blessings,
The man that we call Dad.

Source: Poem About A Silent Strong Dad http://www.familyfriendpoems.com/poem/silent-strong-dad#ixzz2WPkAJsd7
www.FamilyFriendPoems.com

Happy Father’s Day from the staff at CFLM!!!

WOD Friday 6/14/13

jennifer — Fri, 14 Jun 2013 10:55:33 +0000

HAPPY BIRTHDAY COACH JOAN!!!!!!!

Front Squats

10 Sets of 3 @ 80% of 1RM

then

4 Sets of 500m Row

Need a Father’s Day Gift??

jennifer — Thu, 13 Jun 2013 21:17:02 +0000

How about a Gift Certificate for Dad??

You can purchase Skill Sessions/Privates, Muscle Up Clinic(s), Foundations, Memberships, or just a dollar amount.

To purchase online go here https://clients.mindbodyonline.com/ASP/home.asp?studioid=21762

1. Online Store
2. Look for Gift Cards
3. Enter Info

It’s that easy!!! Please call us at (407) 805-8818 or email jennifer@crossfitlakemary.com if you have any problems, we will be happy to help or just come on in and we can issue you one!!

WOD Thursday 6/13/13

greg — Thu, 13 Jun 2013 11:49:59 +0000

5 sets of 10-12 strict ring dips

then

21-15-9

Wall balls 14/20

Pull-ups

Burpees

WOD Wednesday 6/12/13

jennifer — Wed, 12 Jun 2013 10:33:45 +0000

12-15mins leg,lat,shoulder mobility

25mins to work on

5×5 bent over barbell rows superset with strict pullups to failure

rows should be heavy

then

“Randy”

For Time:

75 Power Snatches (75#/55#)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

WOD Tuesday 6/11/13

greg — Tue, 11 Jun 2013 11:45:17 +0000

10×3 @70% 1RM Back Squats

then

3 Sets NFT

10-12 KB Swings

8-10 RDL’s

15-18 GHD Sit Ups or 125 BF Sit Ups