Week of July 8 - July 14

https://www.youtube.com/watch?v=uAIWlsuvn34

In episode 073 of the BRIO in the Box podcast David and Jocelyn talk about attending the Canadian CrossFit Affiliate Summit in Alberta and the value of "continuous improvement".

Moving on to questions from Reddit, we give our take on the secret to a happy marriage and discuss why people don't give more credit to maintaining physical and mental wellbeing through fitness.

Then we answer questions from the community around supplements. Do you need a protein powder? Does creatine work? What are BCAAs for? Is salt good or bad?

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Congratulations to the Committed Club for June 2024! These fine folks made it to the gym for 20 or more WODs in the month! Kathleen is the winner of this month's draw and takes home a box of 30 Chocolate salt LMNT 🎉🎉

Shout out to the "also showed up a lot club", who made it to the gym for 16 or more workouts in the month. Great job!!

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Workouts for the Week

Monday July 8

🎉🎂🎈🥳 Happy Birthday today to Eli Bintner!!

OT90 x 7: 1 Squat Clean Thruster

9:30 class - Thruster from the rack

10 min AMRAP

3-6-9-etc

Thrusters (95/65)

Toes To Bar

Tuesday July 9

🎉🎂🎈🥳 Happy Birthday today to Jimmy Sysomsun!!

OT5M x 6

Run 400m

1 Push Press

2 Back Squat

3 Deadlift

Wednesday July 10

🎉🎂🎈🥳 Happy Birthday today to Kennedy Gray!!

4 rounds

2 min at each

1) Ski Cal

2) 10 DB Snatch + 10 DB Lunge

3) Burpees Box Jump or Step up

4) Rest

Thursday July 11

With a partner

3 Rounds

Row 1000m

12 Wall Walk

24 Hang Power Snatch (95/65)

Compare to Mar 29/23

Friday July 12

3 Cycles of...

In 8 mins

• Run 800m

AMRAP in time remaining

• 5 Strict Pull ups

• 10 GHD sit ups or 15 sit ups

• 15 DB Front Squat (2 x 50/35)

rest 2 mins

Saturday July 13

🎉🎂🎈🥳 Happy Birthday today to Rena Clark!!

crossfit.com240701

OTMx20 min:

Minute 1) 6 Clean and Jerk (135/95)

Minute 2) 12 Strict HSPU

Minute 3) 60 Double Unders

Minute 4) 18/14 calorie row

3 rounds:

Prowler Push 200'

rest as needed between

Sunday July 14

Run 5km

As much as CrossFitters everywhere love to groan and mumble about running, it's an essential part of fitness! Get you 5k run done today and post a sweaty selfie and/or screencap of your route in the BRIO community group (on the app) to get credit for this one for July's committed club.

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If you’ve exercised on a hot day, you may have experienced heat cramps. These painful, sustained muscle contractions are a common form of heat-related illness. 

The term “heat cramps” is a little misleading, though. Heat doesn’t actually cause cramps directly; rather, it’s increased sweating — and particularly the accompanying loss of sodium — that is the leading contributor to these types of cramps.

Because heat cramps usually result from sweating, they’re relatively easy to prevent. You can reduce exertion when it’s hot out, and replace fluids and electrolytes (especially sodium) when you sweat.

I wrote this article to give you the complete rundown on heat cramps. We’ll cover how heat cramps present, how they’re different from muscle cramps, what causes them, and prevention.

- Robb Wolf and the LMNT Team

LMNT Sampler Box (12)

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