Thursday 150507


Water Intake, Salt Intake, and Junk Science by Brian Wilson
With summer coming on, many of you are probably worried about taking in enough water throughout the day and especially at workouts. But you shouldn’t.

The idea that you need to be drinking the recommended “at least eight glasses of water per day” for health and performance results is a) based on junk science, and b) contrary to what we’ve seen succeed for our athletes. As Mark Sisson notes, “…there is no evidence that drinking eight or more glasses prevents constipation, kidney stones, bladder cancer, urinary tract infections or that it guarantees you’ll have clear skin and a toxic-free liver….On the other hand, there are some possible health consequences of overdoing this hydration thing. Chronic over-consumption of water can cause the relative concentration of important electrolytes in the blood to drop, a condition called hyponatremia, which in turn forces water out of the bloodstream and into cells, causing them to swell. Not a big deal for a muscle cell, but catastrophic when it’s a brain cell and there’s no extra space to expand into.”

This leads us to a topic that CrossFit has taken head on: sports drink companies marketing to athletes and the net results being common issues of cramping and in more serious cases Exercise Associated Hyponatremia (which can lead to what Sisson is describing above: swelling of the brain, and possibly death).

Further, many of you have been probably told by your doctor or seen information in the media warning you about excessive salt intake. The science behind the salt is dangerous for your health has been thoroughly debunked by Gary Taubes as far back as 1998. But health professionals and media continue to promote this concept.

The combination of lowering your salt intake and raising your water intake can combine to create a dangerous results. You should drink when you’re thirsty and eat Paleo. If you begin cramping in a workout, you should NOT drink water. As Arlington starts to heat up, you may want to increase your salt intake by simply adding salt to your meals. For some of our more active members, you may want to have some Endurolytes before an especially long workout as well.

  • Join us for a complimentary “Snatch and Stretch” class this Saturday, May 9th, at 11am, at Patriot CrossFit (2130 N Glebe Rd). Coach Erika will be leading a 30 minute CrossFit workout followed by a 30 minute yoga session with Seema Dabas. Members and non-members welcome!
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​!​ You can see our membership policy ​here.​
  • BritFit’s Tuesday/Thursdays 1200 has been moved to 1815 both days! Check out more classes and updated schedule here!
  • Potomac CrossFit and Potomac Rehab Center clients can now get two free hours of parking in our building! Click here for location and hours.

  • Warmup: AMRAP 10 Minutes:
    7 Snatch Balance
    7 Situp to Straddle
    7 Good Morning
    7 Ring Row
    7 Diamond Pushup
    Partner 1 performs Double Unders while partner 2 performs warmup. Alternate each round.

    RX’d Level II Level I
    AMRAP 11 Minutes:
    1 Rope Climb 15’
    40 Overhead Plate Lunge 45/25
    10 Burpee
    AMRAP 11 Minutes:
    1 Rope Climb 10’
    30 Overhead Plate Lunge 45/25
    10 Burpee
    AMRAP 11 Minutes:
    3 Rope Pull to Stand
    30 Overhead Plate Lunge 25/15
    6 Burpee

    Post loads and rounds plus reps to comments.


    3 Responses to “Thursday 150507”

    1. John F. May 7, 2015 at 9:50 am #

      DLx5: 3 sets at 225
      Metcon: 2+25 rx’d

    2. Ryan S. May 7, 2015 at 9:51 am #

      DL: 315
      Metcon: 3+1 rx’d

    3. Brigid May 8, 2015 at 10:29 am #

      Deadlift: 270#

      Metcon: 3 rounds even RX