Wednesday 7-20-2011

OK, well the weather is slowly getting HOTTER AND HOTTER.  So, be sure you are hydrating plenty before, during, and after the WOD.  I know I have stated this before; but, sports drinks are nice, but they have a negative effect.  They are high in sodium which will dehydrate you even faster than you were before.  your best bet is mixing half of your sports drink with water.  This will double the fluid and cut the water pulling effect of the high sodium in half.  With Tuesday's WOD being a LOOOOOOOOOOOOONNNNNNNGGGGGGGG chipper, we got a nice short sprint WOD for you guys planned Wednesday (post skill/strength).

Lastly, we have ordered some street signs for the road, to reiterate the caution we all need (us, kids, neighbors) when commuting on our small road.  The MAX speed is 15mph.  This is the max speed, not the minimum speed.  Therefore, on the blind hills you need to be going slower, so that you can see what's on the other side.  The 1 minute longer it will take you, will not hurt you in your WOD.  Nothing would be worse that hitting a kid, dog, or car to ruin your day.

[caption id="attachment_728" align="aligncenter" width="225" caption="Parker flexing as usual"][/caption]


Wendler: Shoulder Press
recovery:2e pistol squats
15e KB diag Shops
30e uni leg KB deadlift
9/6/3 reps each of:
Hang Power Cleans
Inverted Burpees
for time (max weight you can accomplish withing 12' CAP)

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