Wednesday, September 21, 2011

Thursday 110921 Run and Clean/Jerk

Hydration is important.  In the sedentary population, dehydration is linked to various forms of cancer, child/adolescent obesity, kidney stones, and other problems- like bad moods.  As an athlete, not being properly hydrated results in less strength, speed, endurance, etc. Do you THINK you take in enough water each day?

This is the Week #3 Habit- " I will drink X liters of water each day."

While heat, activity level, gender, size, age, and individual differences all make it difficult to say exactly how much is enough.  The Mayo Clinic says "if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate."  I know I haven't measured my DAILY YIELD, but I often use the COLOR TEST as a way to remind myself to drink more water if I am dark/colorful!   Another source points to about 16 cups (3 liters) of water for men and about 2.2 liters (11 cups) for women- that includes liquid and solid amounts- as food also contains some water.  On those days that are hot and you are very active- obviously take in more.

To SIMPLIFY, let's try and put a number on it, and then make a HABIT of drinking water and tracking the progress. Personally, I am going to fill up 3, one liter bottles.  That is close enough to 100 ounces- a good starting point.  I will make a habit of drinking 3 liters of water each day.  Start talking about it with other CFM members.  Include other family members at home or people at work.  Let's track our water consumption.. remember this goes into effect on Monday
Ollie is back!  You'll see him around these days.

Thursday's WOD  6,9am and 4,6pm classes
For time:
Run 200 meters
Clean and Jerk, 15 reps
Run 400 meters
Clean and Jerk, 10 reps
Run 800 meters
Clean and Jerk, 5 reps
Clean is for load- squat OR power clean, either would be appropriate.

1 comment:

  1. This seems like a great workout plan, but can you tell me how many minutes i should rest between the sets? Thank you...