Wine Country CrossFit

Today is the day that we benchmark for the Whole Life Challenge. Work hard, focus up, and get ready to blow whatever time you set today out of the water after 8 weeks of Paleo!

Speaking of blowing things out of the water–you ready to go down the rabbit hole of hydration? Proper hydration will be KEY in your success during the challenge, and frankly for the duration of your entire life. There are two types of hydration that are important to your health and well-being and there are two types of water in the body, intracellular and extracellular. Extracellular is the fluid outside an individual cell while intra-cellular is the fluid found inside the cell. The extracellular fluid has two components: intravascular (intravascular means inside the vessels) and the extravascular. The intravascular is the blood plasma and it makes up about 20% of the extracellular fluid volume. The extravascular (outside blood vessels) surrounds the cells of the body and accounts for about 80% of extracellular fluid volume. Both of these types of water are necessary for optimal health or Wellness of every cell in the body. In order for the cells to be biologically active, they must be able to utilize water.

Why Is Hydration Important? • Water transports all substances inside the body • It is the main solvent for vitamins and minerals • A well-hydrated system delivers nutrients to the cells • Delivers oxygen to the cells efficiently • Increases blood oxygen levels • Removes waste materials from the cells • Helps to removes toxic material from liver and kidneys • Critical for efficient function of energy-generating cycles • Provides electrical energy for brain function • Required for the synthesis of neurotransmitters • Can reduce depression, stress and anxiety • Can restore normal sleep cycles • Increases the efficiency of the immune system • Required for the production of hormones • Can reduce PMS symptoms • Helps to regulate ocular pressure • Helps to regulate adhesion index of blood cells • May reduce risk of heart attacks and strokes • Necessary for all digestive functions • Can prevent constipation • Reduces the skin’s signs of aging • Aids in weight loss • Enhances joint flexibility and strength • Enhances athletic performance. *Water is an essential nutrient that is involved in every function of the body.

Effects of Cellular Dehydration: Research in the field of cellular hydration has shown that when the cell hydrates and swells up, it triggers an anabolic (building up) mechanism in the body, which is a healing mechanism. It is accompanied by positive nitrogen balance, protein synthesis, and growth hormone release, equivalent to useful levels even in older people. Cellular hydration also results in a reduction of cell acidity, reduced autoimmune response, increased fat burning, DNA repair, and increased resistance to viruses.

We know that we are shooting for half of our body weight in oz. for our water intake goals. But are there better times than others to drink? Yes!

After Waking Up

Drink one glass of water after waking up (before that first cup of coffee!) to help activate your internal organs.  The water will help to remove any toxins before your first meal of the day. Think about it, you have fasted all night and you are in the optimal state to flush your system and get it ready to take on the digestive gymnastics you are going to send it through for the day.

Before a meal
Drink one glass of water 30 minutes before a meal to help digestion.  Remember not to drink too soon before or after a meal as the water will dilute the digestive juices.  Drink water an hour after the meal to allow the body to absorb the nutrients.

Before a bath
Drink one glass of water before taking a bath to help lower your blood pressure.

Before sleep
Drink one glass of water an hour before bedtime to replenish any fluid loss that can occur during the night.

Now is there a type of water that’s better to drink than others? Yes! You should be drinking pure, mineral-rich water whenever possible.

Mineral rich waters include:

• Well water
• Natural spring water
• Artesian or spring water
• Mineral water

Look for these designations on labels.

If you use tap water to drink or for cooking be sure you use a high-quality water filter. There are many on the market. Reverse osmosis water is pure but it is suggested you add minerals to this water because it is acidic. To learn more about the different kinds of water filters available, read The Best Water to Drink, And The Types That Should Be Avoided.

A couple of other options include:

Making a healthy “soda” by combining sparkling mineral water with a few ounces of one of a probiotic liquid, plus a 12 – 15 drops of Stevia, and even a splash of lemon or lime juice. Full of alkalizing minerals and probiotics, you can hydrate your body and populate your intestines with good microflora at the same time.

Brew some tea. Tea time is a ritual around the world. Delicious and nutritious, teas have powerful antioxidants, vitamins and minerals plus a great flavor. They can certainly make it easier to enjoy your recommended amount of water every day.

Add apple cider vinegar to your water. Apple cider vinegar in water makes a potassium-rich and alkalizing drink that helps you digest animal protein and lowers your blood sugar.

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Friday’s WOD

Sumo Deadlift

3×5
Add 5# to your previous working weight

THE OFFICIAL WLC WORKOUT

In 11 minutes:
Run around the block/ 700 meters or Row 750 meters.
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees
Your score is the total number of reps you complete.