Three rounds for time of:
400m Run
50 Double Unders
25 Wallballs

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In the July issue of Outside magazine, there is an article titled, “Ice the Competition, the secret to performing in hot weather” by Justin Nyberg:

The latest endurance booster might give you a headache. A new study published in the journal of Medicine and Science in Sports and Exercise found that runners who drank a 10-ounce slushie (made of blended ice and sugar water) were able to run 19 percent longer before exhaustion in 93-degree heat than a control group drinking the same ice-cold beverage in liquid form. Because a slushi is mostly bits of ice suspended in syrupy water, it can stay fluid below 32-degrees and drop your core temperature by half a degree more than 33-degree sugar water without ice. “While that doesn’t sound like much, half a degree will make a big difference in terms of your performance, especially at the elite level,” says study co-author Paul Laursen.

To make your own pre-workout slushi, puree ice in a blender with just enough syrup (like Torani, $8; and sports drink to make it go down easy. Drink about eight ounces 30 minutes before the event-and be prepared for the brain freeze.

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Monday WOD, August 2, 2010

17 thoughts on “Monday WOD, August 2, 2010

  • August 2, 2010 at 6:15 am

    20:57 – I needed shin guards for the double unders

  • August 2, 2010 at 6:21 am

    21:45 DU were so hard, but it made me do them after 300 singles on first round.

    Faith if we meet at 5 am… I can go tomorrow morning, if not Thurs are better

  • August 2, 2010 at 6:34 am

    Couldn’t finish WOD due to foot pain. Time to make an appointment with my doctor.

  • August 2, 2010 at 7:59 am

    18:35. Got through the DLs faster than expected but not without serious foot pain from whipping myself with the rope. Newley, good call forcing the issue on the DLs. Eric, I was wondering what happened to you. Where does the CF7 running club meet? I know its the TCU track but where exactly?

  • August 2, 2010 at 8:24 am

    If you didn’t come to the Friday 6pm WOD last week you missed out.

  • August 2, 2010 at 9:05 am

    21:13 need to improve DU coordination.

  • August 2, 2010 at 9:42 am

    Whoa, you weren’t kidding about that beer WOD Whisky, wow.

    Ok!! So, CF7 Run Club!!

    Tomorrow morning, 5:30 am in the parking lot by the TCU track. (It’s also the tennis court parking lot, when you drive in, stay right to park below the track.) It will be a loop so you can leave whenever you need to.. Somewhere around 4/5 miles.. We will warm up a mile and run around 8:45/9 min mile?

    It’s a great day.. I can actually do DUs, thanks for the push Newly! AND just so you know Ryan Amie and Whisky, I was too tired to do tabata sit ups, so there.

  • August 2, 2010 at 12:34 pm

    can we drink frozen margarittas pre wod, just to tolerate the heat, really 😉

  • August 2, 2010 at 12:47 pm

    nice pics, Tank. also i was in Austin Friday and went to Westlake Crossfit. it is rustic but has a good feel with some good folks.

    i will be at the inaugural run in the morn. we’ll see after that.

  • August 2, 2010 at 3:05 pm

    CF7 running club? I’m there, hope I can keep up

  • August 2, 2010 at 6:05 pm

    Faith-Glad you rested on the situps! You guys are nuts for doing those every day!

  • August 3, 2010 at 7:26 am

    I did the mainsite wod

    3 rounds
    50 double unders
    25 2-fer-1 wall ball


  • August 3, 2010 at 7:33 am

    6 rounds for time:
    400m run
    25 burpees

    3 rounds for time:
    50 double unders
    25 wallballs 2for1

Comments are closed.