10 clean & jerk (115/65)

10 bar facing burpees

8 clean & jerk (115/65)

8 bar facing burpees

6 clean & jerk (115/65)

6 bar facing burpees

4 clean & jerk (115/65)

4 bar facing burpees

2 clean & jerk (115/65)

2 bar facing burpees

Here is one of our strong and sexy girls – Allison!

Are you scared of lifting heavy weights because you are scared of getting bulky?  Allison isn’t bulky at all and this girl can lift some heavy weight!!!  Her CrossFit total is 495lbs!  She maxed out at 235lb deadlift, 175lb back squat, and a 85lb strict press!!!

Strong IS the new skinny!

3 rounds for time

50 DUs

35 wallballs (20/14)

20 weighted abmat situps (25/15)

then…

1 mile run for time

CrossFit Total
1RM
Deadlift
Press
Back Squat

Red Stick CrossFit’s first themed WOD!

Jorts WOD!

12 min AMRAP

12 KB swings (53/35)

15 HRPU

18 box jumps (24/20)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thrusters (95/65)

Toes to Bar

Come join us for our FREE intro class this Saturday 5/12 at 9am! 

Register on our “How to get Started” page

“ANGIE”

100 pullups

100 pushups

100 abmat situps

100 squats

Have you registered and started fundraising for CrossFit for Hope yet? If the WOD is what is keeping you from registering remember its only 17 minutes of pain…a small amount of time compared to these children who fight DAILY!  …and the WOD is scalable, their illness isn’t.

www.crossfitforhope.com – register under Red Stick CrossFit

Watch this video, its very inspiring! These children are AMAZING!

3 rounds for time:

25 med ball cleans to overhead

15 yard burpee broad jump

10 HSPU/20 from the box

15 yard burpee broad jump

www.crossfitforhope.com

Its quick and easy and if you competed in the open you can register with your existing email and password.   Register TODAY!!!!

3 rounds

stop sign and back

20 parallette pushups

20 box jumps (24/20)

10 T2B

then…

30, 20, 10 wallballs and abmat situps

DON’T FORGET – COMPETITION class today at 6pm!!!

It is heating up quick here in Southern Louisiana and we all need to make sure we increase our water consumption.  Here’s a quick read about the importance of hydration.

Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:

• Transportation of nutrients / elimination of waste products.
• Lubricating joints and tissues.
• Temperature regulation through sweating.
• Facilitating digestion.

Importance of Water During Exercise

Proper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.

Dehydration

Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one’s body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. Impaired heat dissipation, which can elevate body’s core temperature and increase strain on the cardiovascular system is a potential threat to all athletes, especially those who are not acclimatized for strenuous activity in hot environments. This can also cause muscle cramps, dizziness and fatigue and even heat illness including:

• Heat Exhaustion
• Heat Stroke

Causes of Dehydration

• Inadequate fluid intake
• Excessive sweating
• Failure to replace fluid losses during and after exercise
• Exercising in dry, hot weather
• Drinking only when thirsty

Hyponatremia -Water Intoxication

Although rare, recreational exercisers are also at risk of drinking too much water and suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of the right fluids is critical for performance and safety while exercising.

Adequate Fluid Intake for Athletes

Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

Monitoring urine volume output and color

A large amount of light colored (Lemonade), diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Things that Affect Fluid Loss in Athletes

• Temperature. Exercising in the heat increases your fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.
• Sweating. Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.
• Exercise Duration and Intensity. Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.

To find the correct balance of fluids for exercise, the American College Of Sports Medicine suggests that “individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance.”

According to the Institute of Medicine the need for carbohydrate and electrolytes replacement during exercise depends on exercise intensity, duration, weather and individual differences in sweat rates. [They write, "fluid replacement beverages might contain ~20–30 meqILj1 sodium (chloride as the anion), ~2–5 meqILj1 potassium and ~5–10% carbohydrate."] Sodium and potassium are to help replace sweat electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for exercise over 60-90 minutes. This can also be provided through energy gels, bars, and other foods.

What about Sports Drinks?

Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.

General Guidelines for Fluid Needs During Exercise

While specific fluid recommendations aren’t possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise

Drink about 15-20 fl oz, 2-3 hours before exercise
If not acclimated to warm or hot environments or if you have been training over several days in this type of environment, we encourage you to put a little extra salt on your food at meal times to increase the sodium in the tissues to support muscle function.
Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.

Hydration After Exercise

Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

Keep in mind that at any time during your workout in warm environments you feel dizzy, nauseated or “unsteady” or “not normal”, stop what you are doing, find a cool place, remove sweaty clothes, and begin to replace fluids. Cooler fluids are more palatable and seem to stimulate the desire to drink. DO NOT return to activity until all symptoms have dissipated and you are fully hydrated. Dehydration can occur in a short period of time or it can be incremental. Staying hydrated in warm weather should be a constant effort.

Source:
Consensus Statement of the 1st International Exercise-Associated Hyponatremia Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15(4):208-213, July 2005.
Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
Institute of Medicine. Water. In: Dietary Reference Intakes for Water, Sodium, Cholride, Potassium and Sulfate, Washington, D.C: National Academy Press, pp. 73–185, 2005.

Hey all Red Stick CrossFitters!  Sign up today for CrossFit for Hope which will benefit the St. Jude’s Children’s Hospital.  It will take place on June 9th and the WOD will be brutal but not as rough as a typical day for a child who is battling a tough disease.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

Each round will consist of 1 min AMRAP at each station with a 1 min break between rounds…the same format as the Fight Gone Bad WOD.

Prizes will be awarded to the top competitor!  If anyone is interested in hanging out after the WOD let us know and we can plan something!

Click the link below to register!

http://hope.crossfit.com/

Today’s WOD will include rope climbing!  Don’t forget your tube socks and hand protection!

See you at the box!

Mark your calendars!

Join us for our first themed WOD!

Tuesday, May 15th will be JORTS day! 

Come dressed in your craziest JORTS (jean shorts)!  Check the white board for the prize…it is a good one – totally worth making a fool of yourself haha!

You can bet that pics will be taken!!!

2 min max rep…30 sec off

Push press (95/65)

Med ball cleans (20/14)

Parellette pushups

Burpee

SDLHP (75/45)

3 min break then…

2 lap run for time!

Did you know that Matt is a Hodgkins Lymphoma SURVIVOR?  Yep!  He fights daily beside us all in our WODs but he fought a much harder battle and beasted it!!!  His wife is running a half marathon in his honor and raising money in his name for the Leukemia and Lymphoma Society.  That’s 13.1 miles for her husband – AMAZING!!!

Visit her fundraising page if you would like to help!  Here is a letter from Amanda -

THIS FALL, I WILL BE RUNNING 13.1 MILES TO RAISE FUNDS FOR THE
LEUKEMIA |+|AMP|+| LYMPHOMA SOCIETY (LLS) AS A PARTICIPANT IN THEIR
TEAM IN TRAINING PROGRAM.  I WILL BE RUNNING THE GULF COAST HALF
MARATHON IN MANDEVILLE, LA IN HONOR OF MY CANCER-BEATING HUSBAND MATT
(WHO IS A HODGKIN’S LYMPHOMA SURVIVOR!).

I AM ASKING YOU TO HELP BY MAKING A DONATION TO MY FUNDRAISING
CAMPAIGN.  EACH DONATION HELPS ACCELERATE FINDING A CURE FOR
LEUKEMIA, LYMPHOMA, AND MYELOMA AND PROVIDES HOPE FOR PATIENTS WHO ARE
CURRENTLY BATTLING BLOOD CANCER.

TO HELP SUPPORT MY CAMPAIGN, YOU CAN DONATE QUICKLY AND SECURELY AT MY
WEBPAGE HTTP://PAGES.TEAMINTRAINING.ORG/MSLA/GCMAND12/ARANCK [1] OR
YOU IF PREFER, YOU CAN MAKE A DONATION WITH CHECK (MADE TO LLS) OR
CASH.

DONATIONS OF ANY AMOUNT ARE GREATLY APPRECIATED!  PLEASE HELP ME
REACH MY FUNDRAISING GOAL EARLY BY MAKING YOUR PLEDGE BY JUNE
1ST–THEN I’LL HAVE EXTRA TIME TO WORK IN A FEW SPRINTS (AND SOME
CROSSFIT)!

ON BEHALF OF THE LEUKEMIA |+|AMP|+| LYMPHOMA SOCIETY, THANK YOU VERY
MUCH FOR YOUR SUPPORT.  I GREATLY APPRECIATE YOUR GENEROSITY!

THANK YOU!

AMANDA RANCK

5*3 @ 85% DL 1RM

For time:

100 DUs

60 KB swings (53/35)

40 T2B