Pump ‘N Dump
AMRAP 9:
12 Wall Balls (20/14)
12 Kettlebell Swings (53/35)
Rest 3:00
AMRAP 9:
12 Weighted Sit-ups (20/14)
12 Kettlebell Snatches (53/35)
Post rounds completed on both workouts to comments.
Question of the Day:
If you were an action figure, what would be the one accessory that comes inside your packaging?
CV Bulletin:
A question often asked when pursuing a life of health & fitness is “How much water should I be drinking?”
Read Waterlogged: The Serious Problem of Overhydration in Endurance Sports, by Dr. Timothy Noakes.
From the publisher:
“Drink as much as you can, even before you feel thirsty.” That’s been the mantra to athletes and coaches for the past three decades, and bottled water and sports drinks have flourished into billion-dollar industries in the same short time. The problem is that an overhydrated athlete is at a performance disadvantage and at risk of exercise-associated hyponatremia (EAH) — a potentially fatal condition.
Dr. Tim Noakes takes you inside the science of athlete hydration for a fascinating look at the human body’s need for water and how it uses the liquids it ingests. He also chronicles the shaky research that reported findings contrary to results in nearly all of Noakes’ extensive and since-confirmed studies.
In Waterlogged, Noakes sets the record straight, exposing the myths surrounding dehydration and presenting up-to-date hydration guidelines for endurance sport and prolonged training activities. Enough with oversold sports drinks and obsessing over water consumption before, during, and after every workout, he says. Time for the facts — and the prevention of any more needless fatalities.
For further reading, consider:
- The original 2014 discussion on the CrossFit message board: Exercise Associated Hyponatremic Encephalopathy, Gatorade, and the American College of Sports Medicine
- Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference, sponsored by CrossFit, Inc. in 2015
- A 12-part series by Dr. Noakes called The Hyponatremia of Exercise, published on CrossFit.com in 2019
kbirkbeck1
5 May 20207+3 pink kb
7+3 gray kb
10# wb
QOD: camera 📸
Ryan templin
5 May 2020Great shot! 9 +3; 6 + 9 both rounds 25#
QOD: fly rod
Clay Rhea
5 May 2020Pump ‘N Dump: 8 Rounds & 6 Rounds + 12 Reps (14# wb/35# kb)
QoD: White stopwatch
Deena Seals
5 May 20207+7
11+10
Oh let’s see… probably a coffee cup.
Melanie Templin
5 May 20208 rounds & 7 rounds + 6 reps
pink kb & 8# wb
QoD: If I’m an action figure, it probably means I’m a bad a$$, so I’d probably come with some cool swiss army like weapon that throws fire and blows stuff up. Although looking at the answers above, I may have misinterpreted this question.
Kevin Powers
5 May 20206 +1
5 +16
14# wb, 26# kb
QOD: parchment, quill and ink
Clay Rhea
5 May 2020COLLECTOR’S SERIES
Megyn Templin
5 May 20205 rds & 7 rds + 4 reps
5#db, 8#wb thrusters
QoD: a baking set
Missy Sanders
5 May 20207+4, 7+14 26#kb, 14#wb
lipstick
Melanie Templin
5 May 2020We are going to get you a shirt that says Lipstick & Lunges… or something like that!
Missy Sanders
5 May 2020Suits me well lol
Melanie Templin
5 May 2020We are going to get you a shirt that says Lipstick & Lunges… or something like that! 🙂
Brittney Stacy
5 May 20207 rounds on sit-ups/snatches & 6+5 on wallballs/swings. All RX except 26# snatches.
QOD: Either a tent or a kayak
Amanda Wilson
5 May 20206+3 8 lb wall ball, 15# dumbell snatch
5+12 8lb wall ball, 26# KB
Ouch!!
QOD- a cell phone 😂
Alex McGrew
5 May 20206+12 (38#) (10#)
6+9 (25#) (10#)
QOD – A Jeep
Sarah Creekmore
5 May 2020Mentally not there today, don’t know if it’s bc I’m tired, taught 2 classes before, or just making excuses to let a workout own me..
7+1
5+6
RX
I think I’d like Thor’s hammer, could be useful! 🙃
Melinda Spiva
5 May 20207+20 14# wb, 18# kb
6 even 10#wb 18#kb
A bike!
Tyson White
5 May 20208 + 11 14#WB, 35# KB
7+9 14#WB, 35# KB
QoD: Sunglasses, Flip-flops, Cooler…..
Travis
5 May 2020Rx-7 rounds/5 and 12
Brookelyn Housley
5 May 20207+3 & 6+4
10lb wallball (all unbroken) 18lb kettlebell
question of the day answer is a poptart
Ethan Charles
5 May 202020lb wb
35lb kB
QoD: Basketball 🏀
April Freeman
5 May 20207 rds + 4 sit up/snatches (ouch)
7rds + 16 wall ball/swings
10#wb and 26#kb
QoD: stethoscope
Daniele Beeler
5 May 20206+5 (wall ball/swings)
6+6 (sit ups/snatches)
Rx
Daniel Runions
5 May 20209+3/6+0 Rx
QOD- piece of pizza.
Whitney Seiber
5 May 2020CHALK. OR THOR HIMSELF 😉
Whitney Seiber
5 May 2020Su/snatch 7 plus 12
Wb/swing 8 plus 9
RX
CHALK OR THOR HIMSELF 😉 Was too excited for QoD
Michael e. Bowling
5 May 202035lb, 20#ball, 7+12/ 6
time machine
Rob Stacy
5 May 202053lbs kb and 20lbs wall ball
6+15
6+5
I let Rylan pic my action figure part and he said a super cape!
Gloria Camp
5 May 202018# KB and 8#WB
6+12
5+14 (Dave that was my mistake when I told you, I finished the sit up and got 2 snatched.)
WOD- suitcase 🧳 , headphones and sunglasses. We are traveling baby!!! Wahoooo (currently only traveling in my dreams but still)
Ashley Horton
5 May 20207+10
6+12
Love the new wall ball set up! It’s harder, but in the best way! It upped my game today!
How about a planner with accessories. 🤣
Bethany Runions
5 May 202024# KB 8# WB
9 + 0
7 + 4
QOD: can Carter count as an accessory??
Stacey Sharp
5 May 2020Loved this WOD!
8 & 13 reps; 7 & 21 reps – 8lb wb, pink kb
Justin Sharp
5 May 20206 1/2 each workout. 35lb kettlebell 14lb wallball.
hannahbolinger
5 May 20207 + 3 & 6 + 18
13#kb;8#wb
QoD: dr.pepper & my white boots (if you know, you know) lol
Jason Lane
6 May 20205 rounds WB and swings
8 rounds sit ups and snatches.
Rx all but snatches. 35lb. Because I can’t figure out how to keep the KB from slamming my wrist at the top. Finally got it figured out with the 35.
QOD: chicken wing.
Clay Rhea
6 May 2020Trying to guess if you’re a ranch or bleu cheese kinda guy.