Tuesday 4 February


Welcome Rob!

How's this heat?!!?  Ha, I know we pale in comparison to our neighbours over in West Zealand, but it still gets hot enough here to bring on enough sweat to blind a hard working CrossFitter..... and of course the native habitat of said CrossFitter tends to be a corrugated iron warehouse, pushing up the temperature even further....

So make sure you are managing your hydration levels.

There is a cool little hydration test in this video, about 40seconds in.

If you fail then get some water in you!  It can help to add some electrolytes to help things along somewhat.  I'm a big fan of Nuun electrolyte tablets - no sugar, taste good, just pop one in your water bottle and good to go.

Many people trumpet the electrolyte properties of coconut water, man what DOESN'T the humble coconut do eh?!   So this is a great option after a particularly gnarly workout that depletes a few carbs (as coco water contains some).

For a quadruple whammy, try my patented (not really.....) custom post wod recovery blend.

- 500ml of coconut water

- one Nuun tablet ( I like the lemon/lime)

- 5-10g of Branch Chain Amino Acids (to stimulate muscle protein growth and repair)

- 5-10g of creatine to recharge the phosphate (sprints and heavy lifts) system.

Of course, you'll do well just to drink your water, make sure you get some salt on your food (no it's not bad for healthy people.....) and make sure that food is nice and varied to ensure you get the minerals you need for healthy muscle contraction.



5 x 5



Thruster 45/30kg


AMRAP in 8mins



5 x 8


In 8 mins;

Row 1000/800m

Then in remaining time;

10 Wallballs

10 Medball Situps

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