CFK Weekly, May 8, 2022

MURPH T-Shirt Pre-Order!

Click here to order your shirt! Last day to order is May 10!!!

Programming Sneak Peek!

Final week of heavy singles! This week has some awesome stuff in store, check it:

Monday: Kick your week off with a nice lengthy workout!

Tuesday: “Grace”.

Wednesday: Back Squats!

Thursday: Chest day!

Friday: Get ready for some snatches!

Saturday: A nice chipper with a barbell and skill work? Lets go!

This week has some really cool stuff in store for you, don’t miss out!

Eat your protein CFK,

Coach D, out!

Sunday Run-day! Click here for Group Run Schedule

Save the Date! Memorial Day MUPRH | Monday, May 30 | 8 AM (both locations)


Coach Emily on Hydration

Weird but fun fact: The average human loses 3 cups of water per day JUST through the bottoms of the feet!  If you are strenuously exercising, especially in a warm environment, that number goes up!

Hydration falls into the “no days off” category – you need to be attending to your body’s hydration needs on a daily basis. When it’s warm and you’re exercising regularly, that means consuming 2-3 liters of water per day – EVERY day!

A good rule: 0.5-1oz of water per pound of body weight each day. That is, for a 140-lb. athlete, consuming a minimum of 70 ounces of water and up to 140 ounces per day. Lean towards the high end if you sweat a lot or had a demanding workout.

Equally important is supplementing with electrolytes. Electrolytes (sodium, potassium, and chloride being the major ones) are essential minerals which have a natural positive or negative electrical charge when dissolved in water. They help your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells, and more. Spike some of the water you’re drinking around workouts with electrolytes (Nuun tablets, Propel packets, or even just salt) to help replenish minerals lost through sweating. If you’re drinking water, but still thirsty, that’s a sign to add electrolytes. Your body’s digestive system will be better able to absorb the water into your tissues.

If you aren’t maintaining adequate levels of hydration and electrolytes, the available resources will be used to attend to your body’s most vital processes (such as the creation of bone marrow) but in turn robs less vital systems such as repair of joint cartilage.

Adequate hydration is critical for:

  • Maintaining good sliding surfaces around joints
  • Delivering oxygen via the blood to working muscles for better performance
  • Reducing injury risk and repairing tissues
  • Thermoregulation (keeping body temperature in check)
  • Transporting antibodies, protein, nutrients, and hormones through the blood and lymphatic systems
  • Metabolizing protein and nutrients for muscle growth
  • Blood pressure regulation (through improved circulation)
  • And the proper functioning of all your body’s systems (including digestion and sleep!)
Drinking adequate water can also help stave off hunger and reduce your appetite, which is great if you’re trying to cut calories!

But don’t take hydration to the extreme. There IS such a thing as drinking TOO MUCH water, especially if you aren’t supplementing with electrolytes.

COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD is happening on Saturdays at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

Have friends sign a waiver beforehand to save time!

Waiver Link

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