FallOut CrossFit – School of Elite Fitness Tri-cities, WA

Hydrate, Hydrate, Hydrate

Do you drink enough water? Maybe you don’t know how much to drink. Guess what? There is no exact amount to drink. We all know it’s important, but most of us only drink when we are thirsty. If you are thirsty though you are already dehydrated. Do you think that you easy to injure yourself when you are hydrated or dehydrated? Water is water is water, it is not coffee, tea, soda, or milk. You can get water from fruits and veggies, but nothing is better then good ol’ H20. Here’s a quick tip to see if you are dehydrated: Take you thumb and press HARD against your Tibia (the flat bone of you shin). Hold it there for 30 sec & release. Now rub your finger over that spot. Is there a dent? If so you are lacking in water. That’s just your skin, imagine what the cartilage, muscles, tendons, ligaments feel like? So drink up!

WOD: Monday

WU: 4 rounds

  • 25 situps
  • 25 squats
  • 25 jumping jacks

WOD: 5 rounds

  • 7 HSPU
  • 7 Thrusters
  • 7 Hang Power Cleans
    • Level III: 105/75
    • Level II: 75/55, sub HSPU for press or box HSPU
    • Level I: 55/45, sub HSPU for press or box HSPU


Even though it has been a really mild and wet spring summer is just around the corner and so are 100+ degree days. So it is going to more important then ever to stay hydrated. Just like in the winter time we don’t change the WODs because of the weather if we need to go outside for the workout we go outside. So how much water? People always have exact amounts they think you should drink. The fact is their is no hardend rule of thumb. You need to be drinking as much as you can to avoid thirst. If you are thirsty you are already dehydrated and it’s too late. So drink water throughout the day and make sure you’re up to speed before your workout. It does no good to slam a bunch of water a couple hours before the WOD thinking that that will do it. Make this a priority water makes up 60% of your entire body’s contents!! It is important for flushing out toxins and helping transport nutrients to cells. Even mild dehydration can leave you feeling drained. Remember I’m talking about strictly water, not coffee, tea or juice, and definetly no soda! So spend a couple dollars and get a good reusable container to drink from. DO NOT re-use a plastic bottle, freeze them, or leave in a hot car unless they are BPA free. Don’t like the taste of water, add some flavor with lemon, orange, or cucumber slices. Avoid using Crystal Light® or other atificial sweetners in your water.

WOD: A la Joey

  • 3 Rounds
  • 500m Row
  • 12 Deadlifts
  • 21 Box Jumps
    • Level III: BW 24″ box
    • Level II: 3/4 BW 20″ box
    • Level I: 1/2 BW 20″ box