Water, or H2O is essential to life. A couple days without it and death from dehydration comes quickly. We lose water through respiration, sweating and urinating among other fashions. As most of you can assume exercise speeds up the rate of water loss, especially intense exercise. This makes fluid intake an important priority for all of you reading this. Now we are left with the question, how much water should we be consuming?

An easy guideline here to start with is is .5 fl oz or 15 mls per pound of body weight. I find the easiest way to calculate this is to cut your body weight in half and this will be how many fl oz of water you should be drinking per day. This is again is a guideline but its a great place to start. I want to challenge all of you to try this for a week. Many of you will be surprised by how much water you should be drinking. The way I found easiest to make sure I’m hitting my fluid quota is I have a specific water bottle that I know how much water it holds and figured out I need to drink three fills each day. This lets me easily track where I’m at fluid wise and how much more I need to drink.

So figure out how much water you should be drinking each day (bodyweight/2= amount of water daily in fl oz), then have some sort of container that lets you easily tack if you are hitting your prescribed fluid intake. Lets see if we can do this for a week starting tomorrow (Sept.2-8th)!


Strength: Shoulder Press e6/8


*Depending on how last weeks sets went (completed or not) add or subtract 5lbs from the bar.

Conditioning5 Rounds for time of:

5 Pullups
10 Push ups
15 Squats
then immediately after,

3 min AMRAP of:
Max calories rowed

            Compare with 07.29.15