Rest, Recover, and Hydrate

If you drink coffee, drink an additional 16oz of water per Philz large.  If you drink alcohol, pre-hydrate and drink at least 8 oz of water per alcoholic beverage.  With the extra heat in the Summer months, make sure you drink at least 24oz of water per hour of exercise.  A loss of 2% bodyweight due to dehydration can reduce performance by 10-20%.

You should drink at least .5 to 1 X your body weight in ounces per day since your WOD regularly.  

0.5 X is on the low end and 1 X is on the high end.

For example, If you weigh 150 lbs, you should drink between 75-150 ounces of water per day.

General Guidelines for Fluid Needs During Exercise

While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise

  • Drink about 15-20 fl oz, 2-3 hours before exercise
  • Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.


What to Drink For Proper Hydration During Exercise


Today is a scheduled rest day. For many of us, it is MUCH NEEDED!  If inclined, come in today and fortify your strengths and work on what needs extra attention or just mobilize and stretch.  If you missed a day this week or last week, we recommend making up one of the fun WODs to compare and contrast results.

  • REMINDER: THURSDAYS The CSV Box closes at 7:30PM
  • The NOVICE CLASSES are NOW HELD THROUGHOUT THE DAY TODAY (THURSDAYS). This will give new CrossFitters a strong foundation to build on- especially if you are a new member in our community and just starting your CrossFit journey.


“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves. 

Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.” ― Bruce Lee

Reebok Crossfit Nano 2.0


Like wallballs, we just can't get tired of meatballs!


Today's WOD menu: Please be sure you are signed-in before attending class:  

Apéritif: For time- 200 Reps #45/25 dumbbell bench press (Teams of 3)

Entrée: Jeff Martone's Kettlebell Swing Series

  • 5 rounds for time of:
  • 10 Kettlebell Swing (American)s
  • 10 Kettlebell Power Swings
  • 10 Kettlebell Swing (Russian)s
  • 10 Kettlebell Swing and Releases
  • 10 One Arm Alternating Kettlebell Swings
  • 10 Kettlebell H2H Swings

Post total time.

Dessert: For Time- 200 Reps #45/25 bent over dumbbell row (Teams of 3)

Log results to your CSV BEYOND THE WHITEBOARD account.


Chew on this... Chew your food for healthy digestion.  I figure that the highly touted micronizing of supplements make for better absorption. Micronization is the process of reducing the average diameter of a solid material's particles.  The label of my BCAAs (branched chained amino acids) container say it is Micronized for better absorption.  The brand also charges a premium for the process.  Food substances taking longer to digest will impact overall function.  The body spends so much energy and resources in the process of digestion.  A good start is when you saliva is used as an enzyme to help break down carbohydrates, especially if it is grains.  The chewing process helps us eat slowly thus taking us longer to finish as opposed to inhaling food.  It usually takes signals in the stomach 15 minutes to register to the brain the feeling fullness.  This little tip can add to your arsenal of weight management weapons.  

I say micronize everything in your mouth!  Start the digestive process right by really chewing your food well. 

Don't worry, the extra masticating will not make your tongue hairy.

Eat right, sleep well, lift things up!


Today's WOD menu: Please be sure you are signed-in before attending class:  

Apéritif: Reverse Hyper 15-15

Plats du jour: Weighted Pull Ups 3-3-3

Entrée: "Sturmanskie"

3 Rounds for time:

  • 4 Turkish Get ups #1.5 pood
  • 15 Wall Ball Substitutes #1.5 pood
  • 30 Kettlebell 1 arm Snatch #1.5 pood

Post time.

Dessert: Reverse Hyper 15-15

Log results to your CSV BEYOND THE WHITEBOARD account.

Milk... does it do the body good???

Drink milk, or not to drink milk?  That is the question.  For close to two weeks I have cut out milk and dairy from my diet to see if there is a difference.  I know I'm getting calcium from other sources such as spinach, kale, broccoli, canned salmon with bones, sardines, almonds, dried seaweed and oranges. These foods are just the calcium rich foods at the ready in our flat, so I'm not worried about being deficient. 

I have a goal getting down to a more agile 170 lbs from my current 180 lbs.  With 150 calories of sugars, fat and protein from just 1 cup of milk, I feel there is much better macronutrient choices out there. Egg whites, egg protein and hemp protein are great alternates post workout, though turkey, chicken, fish (animal tissue) is ideal.

So far... I feel lighter and less bloated.  I even axed the half and half cream from my coffee. My lactose tolerance has definetely waned over the years. The biggest difference is that I'm not airbrushing my boxers as often.  Therefore in my circle- NO MILK does everybody good.  

Check out this article from MAXIMIZED LIVING- Is That a Sex Hormone Mustache?

More evidence is mounting. When talking about many starchy grains, alcohol, dairy, refined sugars, processed foods- moderation to eventual elimination from diet should favor your performance.

Register for the 2012 CrossFit Open 


Today's WOD menu: Please be sure you are signed-in before attending class:  

Apéritif:  3 rounds of 15 consecutive Wall Ball Shots

  • #50, 30 and 20
  • 8 ft or 10ft target

*Must catch and hip crease must pass the knees on squat descent*

Entrée: "El Primero"

For Time:

  • 500 m Row
  • 20 24 in Burpee Box Jumps
  • 15 Overhead Squats 135 lbs
  • 800 m Run
  • 20 Pull-up (chest-to-bar)s
  • 15 Thrusters 135 lbs
  • 400 m Run 
  • 20 Ring Dips
  • 15 Power Cleans 135 lbs

Post total time.

Dessert: Highest Wall Ball Shot with a #50 or #30 lb wall ball

*From a squat- hip crease must pass the knees on squat descent*

Log results to your CSV BEYOND THE WHITEBOARD account.

What are you eating?

When are you eating it?  How much are you eating? These things must be considered if you want to improve your nutrition.

There is a wealth of information stemming from the Precision Nutrion website of Dr. John Berardi. This authority works with top Olympians and athletes in the UFC, NFL, NHL, NBA amoung many others.

Comparing various nutrition plans Zone/Paleo/Intermittent Fasting, what works for you?  We are intrigued by the findings and applaud the research and experiments in the name of healthy eating. Coach Larry and I are experimenting with some nutrition protocols and will update you as we truck on. Like what Larry and I are doing, soak up the the informaton like a sponge and come up with your own conclusions.  We are just reassuring you that there is much more than just Zone/Paleo out there to help.

This is not to confuse or inundate you with too much information.  However, we would like to keep a forum discussion (Click on FORUM link) about what works for people with very different lifestyles.  I know it is easy to become a nutrion zealot, and that is fine. We listen with an open mind. We want to know why your eating habits is either helping or hindering your progress.

Coach Michaela was very successful during her stint as a figure competitor.  She can attest, it was all about nutrition. Interestingly, she had rice cakes in her meal plan.  Could it be that her ancestral genes allow enzymes to more efficiently break down certain grains?  Reading into Dr. Berardi's research, we find numerous findings especially in regards to basing nutrition on someone's genetic heritage.  Real good stuff I say! 

With the 2012 CrossFit Open just around the corner, we want to be sure all our members are dialed in the fuel department.  Register if you have not done so already.  We will have special 2012 Open Thursdays and Sundays at the box where we will be Crushing the WODs that are to be announced!


Today's WOD menu: Please be sure you are signed-in before attending class:  

Apéritif: 20 minutes LIGHT DAY Squat Clean and Jerks (Max @ 75%)

*Do not go for a PR today- focus on technique*

Entrée: Deadlift/Double Unders (Mainsite WOD FRIDAY 120203)

3 rounds for time of:

  • 10 Deadlifts
  • 275 lbs
  • 50 Double Unders

Post total time.

Dessert: Max effort handstand hold

Log results to your CSV BEYOND THE WHITEBOARD account.