Today I walked into the noon class, eager and excited to start my workout… I see the normal 12 o’ clock group showing up one by one. I look over at Tonto and I think to myself, damn why is he sweating already? We haven’t event started the workout! I proceed to warm up with a few single unders and instantly start sweating myself. (its not just you Tonto!) That lead me to say out loud “shit it’s hot”.
Tonto demonstrating sweat prowess and strength prowess at the same time
My goal for today’s post is to highlight the most effective ways to keep your exercise intensity up during the hot summer months. The reason for this is due to the fact that body temperature has a direct impact on our exercise performance. The main reason for this is that in order to dissipate heat more blood circulates through the skin, leaving less blood for muscles. This causes an increase in heart rate coupled with the high intensity nature of CrossFit, heat related illnesses are more likely.
Here is my 5 step process to staying cool this summer…
Step 1 in beating the heat is to use the environment to your advantage. We all know when the hottest times of the day are right? Try shifting your workouts to a cooler hour of the day. Now, I’m not saying you need to show up to the 6am class every day (even though their are some awesome coaches at that hour), but until your body acclimates to the warmer temperatures you may get more out of your workouts by avoiding the hot spots!
Step 2, I said it before and I say it again, drink lots of water before, during and after your workout. Staying hydrated can dramatically reduce your risk for heat related illnesses
Step 3 – lather up (maybe)! Use sunscreen to avoid sun burns. When your skin is burned, its ability to use its mechanisms of staying cool are hindered. NOW, here’s where things get tricky – in order to protect the skin, sunscreen converts harmful UV rays into heat, warming up the body slightly. If you know your the type to burn quickly, Id recommend sunscreen every day. However if you can manage the occasional hill sprint in the sun, I say skip it!
Step 4, wear the appropriate clothing. Dark colors absobe heat faster then lighter colors, causeing the body to heat up faster. Stick to light colors and wicking materials that allow ample air flow.
Even in the cooler months, the heat claims its victims...
Step 5, Understand the warning signs of heat related illnesses, knowing when to cut a workout short may actually save your life:
- Heatstroke – a life-threatening illness in which body temperature may rise above 106° F in minutes; symptoms include dry skin, rapid, strong pulse and dizziness
- Heat exhaustion – an illness that can precede heatstroke; symptoms include heavy sweating, rapid breathing and a fast, weak pulse
- Heat cramps – muscle pains or spasms that happen during heavy exercise
- Heat rash – skin irritation from excessive sweating
Any one of these should be a warning sign that you may be pushing it and to ease off…
On a small tangent, I have 6 spots left for the big beat retreat, let me know ASAP if you want to reserve a spot! (matt@crossfitsouthbay.com)
Our girl Chyna getting focused to compete in the games.
This weekend is the CrossFit Games at the Home Depot Center in Carson. Athletes from around the world will be competing for the title of fittest person in the world. We don’t have anyone competing, but if you go make sure to support our girl Chyna. She will be competing as an individual and she’s both one of the strongest and coolest people I know.
Prosser putting his CrossFit training to the test. Notice the sweet logo on the back of his shorts
If you don’t make it down the CrossFit Games, you should try and make it to the AVP Hermosa Beach Open. There are some amazing athletes and some of our CFSB athletes will be playing in the tournament. We have to support our big guy Matt Prosser and his partner John Mayer and Dan Madden’s buddies Billy Allen and Braidy Halverson. If you’re on the beach, make sure to attend their games and cheer them on.
John Mayer is Prosser's partner. He think's Pross's body is a wonderland.
Billy Allen AKA Merman
Braidy Halverson in a quick pose before a serve
Workout of the Day 7/16/2010
A. Bench Press 30X0 4-4-4
This lift will have cadence. 3 count down, 0 count at the bottom, explode up and 0 count at the top.
B.”The Hat Trick”
For time:
3 Rounds
10 Power Cleans (135/83)
15 Push-Ups
2 min rest
3 Rounds
10 Jerks (115/73)
15 Slam Balls
2 min rest
3 rounds
10 Thrusters (95/63)
15 Kettlebell Swings
*Perform this workout with a continually running clock. Look at the clock after you finish each mini workout and add two minutes for your next start time. For Rx guys Rx load a 45 lbs. bar with a 25 lbs. and 2 10 lbs. plates on each side. Girls Rx load a 33 lbs bar with 2 10 lbs. and 1 5 lbs plate on each side. between each round discard the weight to be at the Rx weight for that given lift. It is not required, but try to perform each movement unbroken.
and now it’s raining????? I actually don’t mind. I was not ready for yesterdays heat! Thanks for the tips Matt!
It’s been crazy all morning long. The 9AM class was packed and then Slaughter brought in a harem of girls from CrossFit Verve to workout at 10:30 and then we had 18 people from Chicago and Colorado doing it. This WOD looks like a lot of fun!