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Wednesday March 29, 2017 CrossFit Stapleton- Denver, CO


Wednesday March 29, 2017 CrossFit Stapleton- Denver, CO

water glass

Are You Drinking Enough Water?

 Brought to us by Invictus:

When you stop to think about it, water constitutes 65% to 70% of the human body. A person can abstain from food for months (why would you even want to do that), but can only last a couple of days without water and only 6 minutes without oxygen.

In the diet, water is a very important component in losing fat and keeping it off. You heard that right!

Here Are a Few Fun ‘Water’ Facts (Thanks Invictus!): 

1. Fat Metabolism

Water is not only a natural appetite suppressant, but it actually helps the body metabolize stored fat. When the body does not have a good supply of water to draw from to perform required physiological tasks, it will draw water from inside the bodies cells, including fat cells, in order to perform the desired tasks. Any fat stores in the body that are drawn on for water, are less likely to be mobilized and burned off as energy, resulting in increased fat stores over time if you were to remain in a constantly dehydrated state. Water is the key to ridding the body of fat through increased metabolic function. Drink up and rev up that metabolism.

2. Constipation Can Occur

When the body receives too little water, it will rob what it needs from other sources (primarily the glands). The colon is one primary source, hence constipation. It’s a rough day when back up builds up. Pure water will eliminate many impurities and toxins from the body through the urine and the stool. A normal amount of water will decrease the likelihood of colon cancer, breast cancer and bladder cancer by 70%!

3. Muscle Tone

Water maintains proper muscle tone by giving muscles their ability to contract. Water delivers oxygen to the muscles and helps the body perform more efficiently.

4. Healthy Skin

Water, along with the essential fats and minerals, prevents sagging skin and returns health and resiliency. Age and genetics will happen of course, but I’m a firm believer you can combat these two, delaying the onset with a healthy lifestyle.

5. Provides Energy

Water is an instant energy pick-me-up. Dehydration leads to fatigue because it impacts the flow of oxygen to the brain and causes your heart to work harder to pump oxygen to all of your bodily organs.

So How Much Water Should You Be Drinking?

TayTay suggests you shoot for about 1/2 of your bodyweight in ounces daily! 

Example: A 200# man should shoot to drink around 100oz (or about 3 32oz Nalgene bottles) each day! That seems like a lot, but if you break it up throughout your day, you will be surprised how easy it will be to knock out that amount! 

Give it a shot – you will be SHOCKED how amazing your body feels when you are properly hydrated. 

Remember – The water you consume DURING you workout time does not count towards this ‘daily amount’. 

Happy Drinking! 







A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 50%

*Set 2 – 5 reps @ 60%

*Set 3 – 4 reps @ 65%

*Set 4 – 3 reps @ 70%

*Set 5 – 3 rep @ 75-85% (This is NOT a 3RM)

Followed by…

One set of:

Back Squat x Max Unbroken Reps @ 75%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale,

brace and descend – once more rest is taken at the top, the set is over)

B. For max reps in 10 minutes:

Row 1000 Meters

AMRAP DB Man Makers (50/35)



A. Every 2 minutes, for 12 minutes (6 sets):

Back Squat 6×3 (moderate load – at 22X2)

B. For max reps in 10 minutes:

Row 1000/800 Meters

AMRAP:15 DB Cleans (moderate)

15 DB Push Jerks



A. 12min AMRAP:

1 mile run

AMRAP… DB man makers

– Rest 5 minute

B. 12min AMRAP:

1 mile run

AMRAP… DB Thrusters



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