Thursday, Nov. 10

It seems like everyone is pretty sore right now so let's take care of ourselves. Make sure you are hydrating, mobilizing, getting enough sleep, eating right, etc... We will talk about all of these things in the upcoming days. But some quick tips and links to help right now. Hydration - drink half your body weight in ounces of water every day. This is the standard before adding in water lost during the workout. So if you weigh 150, you should drink a minimum of 75 ounces of water per day. If you are working out heavily, add more to compensate.

Mobility - yes, stretching helps, but you need to get in to those muscles first to break up the fascia that forms and stiffens them up. The best mobility on the net for CrossFitters is the Mobility WOD. Check it out. And here's a quick sample...

Nutrition - my go to guy is Robb Wolf and the Paleo Solution.

OK, here's the workout for Thursday

Warmup 2 Rounds 1 min. down dog 1 min up dog 10 fire hydrants each leg each direction 20 m step overs 15 Roll to V 1 min pigeon, each side

Skill/Strength Kipping/Butterfly pull up practice Try to get 5 sets of 5 consecutive or max reps

WOD 21-15-9 Ring Dips Overhead lunge (45/25, reps are for each leg)