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WORKOUT:
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Showing posts with label off. Show all posts
Showing posts with label off. Show all posts
Staying hydrated
Staying hydrated is essential for
everyone, but athletes have an even greater need to maintain proper hydration.
Water is the most important nutrient for life and has many important functions
including regulating temperature, lubricating joints and transporting nutrients
and waste throughout the body.
Staying hydrated is particularly important during exercise. Adequate fluid
intake is essential for comfort, performance and safety. The longer and more
intense the exercise, the more important it will be to re-hydrate your body with the proper fluids. Research has found that athletes who lose as little as two percent of their body weight
through sweating, have a drop in blood volume which causes the heart to work
harder to circulate blood. A drop in blood volume may also lead to muscle
cramps, dizziness, fatigue and (in severe cases) heat illnesses including: Heat Exhaustion & Heat Stroke. Some common causes for dehydration in athletes can be (but aren't limited to): inadequate fluid intake, excessive sweating, failure to replace fluid loss during and
after exercise, & exercising in dry/hot weather.
How much water should I drink?
Finding the right amount of fluid to drink depends upon a
variety of individual factors including: length and intensity of exercise, how much you sweat, weight, and other individual differences. There are, however, two simple methods of
estimating adequate hydration:
- Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
- Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
Try something new today!
One of the things we heavily promote @ Gym Revolt, is for you to get out there and try something new. Now that you are stronger, faster, have more endurance, flexibility, etc., you should go out and try a new sport or hobby. Here is a video to encourage today's adventure:
Off Day
Recipe Of the Day:
Remember, just because you're not at Gym Revolt HQ today, doesn't mean you should be sitting around. ACTIVE REST! Get out there and move! Try a new sport, go running, play with the dog, stretch, work on your mobility/range of motion, clean the house, bottom line... KEEP MOVING!
WOD: OFF DAY
Recipe Of the Day:
WOD: OFF DAY
Recipes Of the Day:
Active Rest:
Think of active rest as a way to promote blood flow to the muscles for recovery without overexerting, encouraging lactic acid removal. For active rest exercises, think basic! Sample exercises for active rest would include activities like: walking, stretching, hiking, gymnastics skill work, low impact cardio, etc. It does not involve a stop watch, AMRAP's, or any significant amount of weight. So get out and get your active rest today. Want to know more? Check out these sites:
Sports med: Active Recovery
Active Resting?
What is CrossFit?
Sports med: Active Recovery
Active Resting?
What is CrossFit?
WOD: OFF DAY
This upcoming Monday we will be back to our regular class schedule
Recipe Of the Day:
(compliments of paleoplan.com)
Ingredients
- 2 fresh trout filets
- 1/3 cup sliced almonds
- 1 Tbs raisins (golden raisins suggested)
- 1 Tbs olive oil
- 1 shallot
- handful fresh chopped parsley
- 1/4 tsp black pepper
- ¼ cup olive oil
- Lemon, parsley, and seedless red grapes for garnish
Instructions
- Rinse and dry trout and cover body in olive oil.
- Toss almonds, raisins and olive oil with chopped shallots, parsley and pepper in a medium bowl.
- Stuff the trout with this mixture.
- Put ¼ cup olive oil in a skillet and sauté each trout for about 8-10 minutes on each side until cooked
- Serve with a garnish of lemon, parsley and seedless red grapes.
Updates:
August Events:
- ALL of August: FGB charity and awareness - spreading the word and raising as much money as possible for both the Special Operations Warrior Foundation and CrossFit Kids. Contact us
- August 13th-20th: Adjusted class times for this week only! Please contact Joe with any questions.
- August 22nd: FGB exercises - reintroduction to Fight Gone Bad
Recipe Of the Day:
WOD: OFF DAY
Recipe Of the Day:
Take the day off and enjoy a healthy meal!
- 2 tsp cayenne pepper;
- 2 tsp freshly ground black pepper;
- 1 tsp sea salt;
- 1 lb small sea or bay scallops;
- 3 tbsp lemon juice (about 1.5 lemons);
- 1 tbsp paleo mayonnaise, optional;
- Pinch of cayenne pepper;
- 1 tsp Dijon or homemade mustard;
- 1 clove garlic, minced;
- 1/2 cup olive oil;
- 2 big handfuls of mixed greens;
- 1 red bell pepper, seeded and cut into strips;
- 1 avocado, cubed;
- Sea salt and freshly ground black pepper to taste;
- 3 tbsp cooking fat;
WOD: OFF DAY
Recipe Of the Day:
Grilled chicken & veggies
(1) 6oz organic piece of chicken
(1c) brussel sprouts
(1) onion: Click here for info on your health & onions
(1) bell pepper: Click here for info on your health & peppers
(1c) baby portabella mushrooms
(1) pear
(2) lemon juice (squeezed)
(1c) baby portabella mushrooms
(1) pear
(2) lemon juice (squeezed)
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