23 Hours

23:1….The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.

Recovery
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to:  rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.

Nutrition
As a member of CrossFit Montgomery, you are not required to adhere to a specific diet. However, if you desire to be lean and healthy, improve your athletic performance and the recovery process, and experience relief from numerous metabolic-related and autoimmune diseases, we suggest you research the following diets:  Paleo Diet and Zone Diet. Visit our Resources page for online resources.

Disclaimer:  We are not licensed nutritionists or medical care providers. You should consult your physician before beginning a new fitness program or changing your diet, especially if you have any questions regarding a medical condition.

Water
“1% state of dehydration will negatively impact your performance by as much as 10 to 12%”

Q:  How much should everyone drink each day?
A:  You should strive to drink half your bodyweight in ounces a day.  Add at least an extra 16 ounces of water for every hour of physical activity.  One quick way to measure how much water you lose through respiration and perspiration during a workout is to weigh yourself before and after a workout.  Every pound of weight lost equals roughly one pint of fluid.  A pint is 16 ounces.  Do not forego rehydrating yourself after a workout in order to hang onto that pound or two of weight lost.

Some of the places water goes in our body:
– Muscle consists of 75% water
– Brain consists of 90% of water
– Bone consists of 22% of water
– Blood consists of 83% water

What water does in our body:
– Transport nutrients and oxygen into cells
– Moisturizes the air in lungs
– Helps with metabolism
– Protect our vital organs
– Helps our organs to absorb nutrients better
– Regulates body temperature
– Detoxifies
– Protects and moisturizes our joints

If you are dehydrated you will experience the following:
– Tiredness and fatigue
– Headaches and migraines
– Constipation
– Muscle cramps
– Irregular blood pressure
– Kidney problems
– Dry skin
– 20% dehydrated – risk of death

Source:  CrossFit Again Faster

9 Reasons to Drink Water
Source:  Dumb Little Man – Tips for Life