Annie

zach at sectionals last year, before he was "coach zach"

"Annie"

for time:
50-40-30-20-10
double unders
sit-ups




Heat, Comfort, and Hydration...



Its getting hot, and will continue to get hotter, probably until the atmosphere burns up. Well maybe not, but the point is summer is quickly approaching and with it the searing heat of texas. It will be hot at the box, mainly because the box really is kind of the outdoors and we like it that way. However here are a few ideas to help you continue to be the most productive you can, and stay comfortable during those killer workouts we throw at you.

Wear loose, breathable clothing.
The ability to escape the heat is paramount during the summer. Wearing super tight clothing, especially dark colors may look great but it causes you to hold in heat and attract more of the sun's energy. Wearing lighter looser layers will help to get some of the heat off of you and aid in evaporation of sweat. As a result your body will cool faster and be able to perform better. As your body gets hotter it begins to have a decrease in work output along an exponential scale. Staying cool will help you to perform your best as well as feeling the best while doing it. Think about investing in some moisture wicking fabric too. Again it helps to speed evaporation which speeds cooling and frankly cotton t-shirts get soggy, heavy, and very uncomfortable during 100+ degree workouts. Lululemon, Nike, Adidas, and other sports brands all produce these types of clothing, just remember you get what you pay for.

Hydrate
Both before and after your workout. Our workouts are so short that drinking during them does little for your actual work production. However they pack a big enough punch that your hydration effects how you feel during and after them. Drinking consistent amounts of water during the day and rehydrating after the workout will go a long way in maximizing the benefits of the workout. You don't have to pound bottle after bottle of water during the day, just drink when you are thirsty and if you can't remember the last time you drank water, go get some, its that easy. We do have waters at the box for you but it wouldn't be a bad idea to invest in an electrolyte drink for after your workouts, especially the afternoon folks. It doesn't have to be a big sugar gatorade either. There are products like Nuun, Endurolytes, and electrolyte enhanced waters that don't have any sugar in them and are really convenient to carry around with you.  Being dehydrated will not only lower you workout output, but it can leads to serious illnesses like heat exhaustion or heat stroke and can increase the chances of rhabdomyolysis after a workout. Stay hydrated and you'll be more productive.

Eat
This has to do with recovering after your workout. When we workout we break ourselves down. When its hot we break down even more. In higher temps your body is not only working hard to complete the workout but it works harder to cool you off, balance electrolytes, and to repair damage from the workout when you finish. By eating before and immediately after your workout you make it easier for your body to begin and carry out the recovery process. We want to make it as easy for your body to do what it does and fueling properly is a big chunk of the puzzle. Yes you should always eat within 10-15 min after a workout but its more important when it gets how because your body is doing so much extra work dealing with the heat. Don't be afraid to eat a little more than normal too, you need it.

Start doing this now, when its only 85-90 degrees. When its 100+ degrees it will be much easier to accommodate because you will have your system in place.

Who's ready?