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Hi 101 athletes,

I hope you enjoyed your rest day! It’s time to get back at it! Here is tonight’s preview video.

Today’s ACTION ITEM is to read a little note about some changes you can make outside of the gym to help your performance and training. Please read and if you have any questions feel free to ask!


DO NOW: Read 5 Simple Things You Can Do as a New CrossFitter


  1. Drink More Water!

Staying hydrated will help digestion, prevent overeating, and improve focus. Add lemon, lime, or cucumber to your water for more flavor. I usually try to drink 24oz of water before leaving in the morning. We have a water fountain at the gym so bring your bottle!

  1. Go to Bed!

Sleep will aid your recovery. Muscles are broken down during workouts and repaired while you sleep. Find a routine that helps facilitate sleep (calming music, scented oils, meditation, reading). Limit your use of electronics near bedtime. Consider using the SleepCycle app to track your sleep and help you wake more rested.

  1. Supplements!

You are putting your body through more work so it’s time to supplement your diet to help recovery. We recommend Fish Oil as an anti-inflammatory. You may also consider a post-workout protein shake to be consumed within 30 minutes of your workout. We recommend SFH Whey Protein.

  1. Eat Less Sugar!

Be aware of the sugar content in foods you are eating. Read ingredient labels and look for sugar in all its forms (sucralose, high-fructose corn syrup, dextrose, and many others). Lower your sugar intake levels to avoid crashing during the day.

For more information, check out SugarScience and CrossFit Journal.

  1. Mobilize!

You will be asking your body to perform in ways it has not before so it is important that you take time to work on your mobility. This can be done by myofascial release, foam rolling, and stretching. These techniques will help you move better and reduce risk of injury. We recommend ROMWOD for guided stretching routines, as well as purchasing a foam roller and lacrosse ball for home use.


See you tonight,

Coach Bryan