Hey Reader,
I hope your week is off to a great start.
Before we get into this week's deep dive and training, I wanted to remind you that I am finishing up the new joint-specific Bulletproof Programs.
In case you missed it, here is the rundown on what they are:
- Joint specific 6-week training programs.
- 3-days per week, ~30 minute sessions.
- Emphasizing strength, mobility, and stability of the target joint.
- Based on CrossFit's most commonly injured joints (shoulders, back, hips, knees, and ankles).
- Demo videos and a free CoachRx profile are included.
- Purchase once and have forever.
I'll release them to the waitlist next week only with a hefty "first movers" discount.
If you're interested in the joint protocols, be sure to sign up for the waitlist so you won't miss out!
​Click here to get on the waitlist!​
Now, let's get into this week's deep dive.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Deep Dive
How to Stay Hydrated for Optimal CrossFit Performance and Recovery
Hydration plays a critical role in your CrossFit performance and recovery.
When you're pushing your body through intense, high-volume workouts, staying properly hydrated can make all the difference in how you perform.
Your muscles, joints, and even your brain function best when you're hydrated.
On the flip side, even mild dehydration can negatively impact your strength, endurance, and focus.
CrossFit’s high-intensity nature demands more attention to hydration than other forms of exercise.
You're sweating more, working harder, and putting your body under greater stress.
That means your hydration strategy should be as important as your training plan.
Whether you're gearing up for a WOD or recovering afterward, the right hydration habits can help you maximize performance, speed up recovery, and protect you from injury.
Hydration’s Impact on Your Performance
Hydration plays a significant role in your CrossFit performance and recovery. (1)
When you’re dehydrated, your strength and endurance levels can drop noticeably.
Dehydration affects the body’s ability to regulate temperature, leading to quicker fatigue and reduced stamina during intense WODs.
Without sufficient fluids, muscle power decreases, which means you won’t be able to lift as much weight or maintain proper form.
Hypohydration—where the body’s water levels are below normal—can severely impact the quality of your workouts.
It not only impairs physical performance but also elevates stress levels, which makes recovery more difficult.
On top of that, dehydration reduces your mental focus, making it harder to stay sharp and coordinated during complex CrossFit movements like Olympic lifts or gymnastics exercises.
Staying hydrated ensures you maintain optimal physical and mental performance throughout your workout.
Proper hydration helps you sustain endurance, keep your mind focused, and recover faster, allowing you to train at your best and avoid unnecessary setbacks.
Pre-Workout Hydration
Starting your CrossFit workout well-hydrated is essential for peak performance.
Your body needs time to absorb and use the fluids you drink, so it’s important to plan ahead.
Aim to drink about 500-600 ml of water or a sports drink 2-3 hours before your workout. (2)
This allows your body to achieve optimal hydration levels and helps you avoid the discomfort of training with too much fluid in your stomach.
About 10-20 minutes before you start exercising, top off with another 200-300 ml of water.
This ensures your body is fully prepared for the high-intensity demands of your CrossFit session.
Electrolytes, like sodium, play a crucial role in hydration.
When you're sweating during a workout, you lose electrolytes, which are essential for muscle function and preventing cramps.
Including electrolytes in your pre-workout hydration, especially on hot days or during longer WODs, can help you maintain balance and keep your performance strong throughout the workout.
During Workout Hydration
Maintaining proper hydration during your CrossFit workout is key to sustaining performance and preventing dehydration.
Aim to drink about 200-300 ml of fluid every 10-20 minutes during training. (2)
This keeps your fluid levels consistent and helps offset the sweat loss you're experiencing, which is often substantial in high-intensity workouts like CrossFit.
Having water or a sports drink readily available during your session is essential.
Whether you're mid-WOD or transitioning between exercises, easy access to fluids ensures you can stay on top of your hydration.
Another important factor to consider is your body weight.
Monitoring your weight before and after your CrossFit session can give you a clear idea of how much fluid you’ve lost.
To avoid dehydration negatively impacting your performance, aim to keep your body weight loss under 2%. (2)
If you lose more than that, it can lead to decreased endurance, strength, and mental sharpness, all of which are critical in a tough CrossFit workout. (2)
Post-Workout Hydration
After a grueling CrossFit session, rehydration is crucial to help your body recover.
The main goal post-workout is to correct any fluid losses that occurred during training.
Weighing yourself before and after your workout can help determine how much fluid you need to replace.
Aim to drink at least 1.5 times the amount of weight lost in fluids to fully rehydrate. (2)
One option for post-workout hydration is alkaline mineral water, which can be more effective in rehydrating your body than regular water. (2)
It helps to balance pH levels and can promote faster recovery.
Additionally, replenishing electrolytes lost through sweat is vital for muscle recovery and preventing cramps.
Monitoring Your Hydration Status
Monitoring your hydration status is essential to ensure you’re adequately prepared for CrossFit training and recovery.
A simple yet effective way to assess your hydration is by checking your urine color. (3)
If it’s a pale yellow, you're likely well-hydrated.
Darker urine, however, indicates dehydration and signals the need to increase your fluid intake. (3)
In addition to urine color, pay attention to early signs of dehydration such as muscle cramps, excessive sweating, dry mouth, and thirst. (2)
These symptoms can quickly escalate, leading to a decrease in your performance if not addressed promptly.
Muscle cramps, in particular, are a sign that you’re losing vital electrolytes, which is common in high-intensity CrossFit sessions.
Weighing yourself before and after training is another effective method to monitor fluid loss.
By tracking changes in body weight, you can gauge how much water you’ve lost through sweat.
If you’ve lost more than 2% of your body weight, it’s an indicator that you need to rehydrate more aggressively before or during future sessions.
Sweat Rates in CrossFit Athletes
CrossFit athletes experience significant fluid loss during training due to high sweat rates.
On average, athletes lose approximately 1.59 liters per hour during intense sessions, and this results in an average body mass loss of around 2.025% per hour. (4)
These findings highlight the importance of a tailored hydration plan, as individual sweat rates can vary based on factors like body size, workout intensity, and environmental conditions.
Final Thoughts On Hydration For CrossFit
Given the high volume of sweat lost during CrossFit workouts, an individualized hydration strategy is crucial.
Athletes need to regularly assess their sweat rates and adjust fluid intake accordingly to prevent excessive dehydration, which can negatively impact both performance and recovery.
Regular weigh-ins before and after training can help monitor this, ensuring athletes are not losing more than 2% of their body mass due to fluid loss.
Fine-tuning your hydration based on these rates will help you stay adequately hydrated, maintaining performance levels and promoting faster recovery.
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about optimizing your nutrition for CrossFit (LINK)
This Week's Training
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Day 1 - 10/21/2024
A) Strict Chest to Bar Pull-Up - 20X1; 3 x 4-6; rest 2’ between sets (bands and weight as needed)
B1) Alternating Dumbbell Press- 20X1; 3 x 6e; rest 1’ and move to B2
B2) Pendlay Row - 30X1; 3 x 8; rest 1’ and move to B3
B3) Double Unders + Toes To Bar - 3 x 30 + 12 reps; rest 1’ and move to B1
C) MAP 6 Mixed Modal Work
2-3 sets; rest 3:00
5 Min AMRAP
25 Cal Bike
12 Front Squats 105/80#
*Sub rower or ski erg for assault bike if no bike
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
This week's Blog Post
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CrossFit Movement Guide: The Sumo Deadlift High Pull
In this article, you’ll learn about the Sumo Deadlift High Pull (SDHP), its benefits, proper execution, and how to safely incorporate it into your training.
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Before you go, here's how I can help you
1:1 Pain-Free Performance Program
My flagship 1:1 program is designed to eliminate your joint pain while elevating your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.
Book your free consultation - (LINK)
Bulletproof Training Program PRO
An upgraded version of the Free Bullet Proof Training Program (above) designed to help you increase your performance, develop your physique, and optimize your movement so that you feel great inside and outside the gym.
The PRO version comes with nutrition coaching, lifestyle coaching, demo videos, progress tracking, weekly progress check-ins, and all of my other paid resources!
30-day free trial only $7 - (LINK)
Book A Movement Screen
A 45-minute 1:1 movement screen to identify the root cause of your aches and pains.
This movement screen is the exact same one performed in my 1:1 Pain-Free Performance Program.
Book a virtual movement screen, and If we decide to work together to fix what we find, your movement screen is 100% free!
If not, you’ll have the answers you need to reach your goals.
*Discount already applied*
Book Your Movement Screen Today! (LINK)
Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!
P.P.S. Get on the waitlist to be notified about the release of the new joint protocols! (HERE)
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