Dress Rehearsal Saturday

Attention everyone who is competing in the Sectionals at the end of the month...  We are going to have a Dress Rehearsal on Saturday.  Plan on doing a WOD in the morning at the 10am time, and then plan for a second WOD in the afternoon at 1pm.

We want you to practice managing your recovery, including nutrition and hydration.  Think about the food you need, that will best fuel you without taxing your digestion but give you energy. 

One great suggestion that was brought up at the Robb Wolf seminar was sweet potato with apple sauce and whey protein.  Put some ideas together, let's see how it works. 

We also want you to work with your hydration.  This should include water, and or coconut water and pedialyte or all three.

Plan on 2 gruesome workouts, bring your cooler, we're doing a trial run.  Most importantly, you need to find out what works for you so when game day hits you are prepared.  We don't want any surprises, or for you to be testing anything new in terms of nutrition on March 27-28.

If you have any questions, feel free to ask!

 

WOD 3-9-10

Eva
5 Rounds for time
800m run
30 Kettlebell Swings 2 pood/ 1.5 pood
30 Pull-ups

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This Saturday the 13th also marks our Free Intro to Crossfit Seminar.  It starts at 12 noon and is open to everyone.  No previous experience required.  Come check it out!

Monday night, March 15th is the Crossfit Elements Class. Once you've taken the Intro Seminar, this is your next step and a 4 week series.  See you there!

Comments

[Mike]

"O.N.E." coconut water is my favorite--comes in a 1L box, no added anything, just pure coconut water. Definitely avoid the canned stuff, which usually has added sugar AND sulfites as a preservative.

Amazon has a good price, especially via the "subscribe and save" program. Label says it contains 670 mg potassium in 11 oz, Og fat, 25 g magnesium, very low sodium, 14g carbs. About $5 a liter in stores, $4 on Amazon

[kat]

I think coconut water has little to no fat in it, but is pretty carby and has great electrolytes.

Coconut milk on the other hand is all fat.

Definitely choose one without added sugar, and preferably in a paper carton (like a milk carton) than a can. Also, take in to consideration the pulp factor and how that will effect your digestion. Give them a trail run before the event so there are no surprises.

Kat

[David]

Thanks for the rec Zac! Any other notable brands out there?

Also is there a high fat contact in coconut water? I'm paranoid of taking in too much fats before and during workouts since I feel like I hit a wall faster when I generally eat more fats before a workout. I do loves me coconut water though!

[Zac]

FYI whole foods sells a brand of coconut water/juice with no added sugar. "Amy & Brian"

That is all.

[Diane @ Balanced Bites]

I'm looking forward to the Intro class this weekend since I missed the one last month.

Also...I love coconut water!!! :) If anyone wants to read a bit more about what's in a typical sports drink, check out my blog post on it.

http://balancedbites.blogspot.com/2009/04/still-using-sports-drinks-time-to-re.html