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Hydration for High-Intensity Exercise in the Heat

Posted by Ashley Kelly on

Hydration for High-Intensity Exercise in the Heat  from WODSuperStore.com

As the temperature rises this summer, being properly hydrated for your workouts is essential for safety and performance. The reality is that MOST people are chronically dehydrated and this can lead to a number of issues. However it is important to be aware that there are dangers associated with over-hydration as well. Regardless of whether you’re guzzling a gallon of water or barely drinking 12oz of water throughout the day, read up, because there is information here for you.

Dehydration 
Dehydration is defined as an excessive loss of body-water with an associated disruption of metabolic processes. Severe levels of dehydration can be life-threatening resulting in heat-stroke and possibly even death. While most of us will never reach these levels of dehydration, most of us will experience the performance decreases associated with minor levels of dehydration. Research has shown that even as little as a 2% loss of water can result in a 4% decrease in strength or aerobic performance performance. That means if your 1RM back squat at optimal hydration levels is 300#, then at 2% dehydration your 1RM would be 285# (yes I rounded, but either way it sucks!). Minor levels of dehydration also result in muscle-tissue stiffness leading to a decrease in mobility and an increased risk of muscle-strain injury.


Dehydration issues

  1. Increased risk of heat-stroke
  2. Decreased strength and endurance performance
  3. Increased muscle-tissue stiffness
  4. Decreased mobility
  5. Increased risk of strain injuries
Hyper-hydration (hyponatremia)
Hyponatremia is defined as an electrolyte disturbance where the sodium concentration in the blood is lower than normal. Hyponatremia can result in a range of metabolic and nervous system issues that often resemble dehydration.  Hyponatremia can occur during exercise when athletes are losing excessive amounts of salt and other electrolytes through sweat coupled with drinking excessive quantities of water. This is commonly seen in inexperienced endurance runners who are drink only water at aid stations essentially diluting their blood sodium concentration to below physiological levels.  Hyponatremia is easy to prevent by consuming an electrolyte solution occasionally during exercise.

Practical Applications
As an athlete I am constantly aware of the impact my hydration status can have on performance.  I can usually tell that I am dehydrated pretty early in my warm-up, I notice that I’m not sweating very easily and its taking me longer to get loosened up. At this point it is probably too late to get re-hydrated for that training session but my immediate response is to drink an electrolyte solution in an effort to prevent further dehydration.  The reality is that an ounce of prevention is worth 24oz of cure. In other words - deal with your hydration needs before your workout, because once you start its difficult to correct dehydration.
Dehydration - WOD SuperStore
Hydration Tips
  1. Drink at least ½ your body-weight in ounces daily (this is #1 most important!) Keeping a water bottle with you throughout the day is a good way to achieve that many ounces.
  2. Utilize electrolyte solutions like NutriForce Balanced Hydration mixed with 12-24oz of water 30-60min before your workout to help prevent both dehydration and hyponatremia
  3. Creatine monohydrate MAY increase total-body water and prevent dehydration during exercise in the heat, however this is highly individual
  4. Research shows people drink more cold water during exercise versus room temperature, bring ice water to your workout to keep it cold
  5. If you are exercising for extended periods of time (90min+) consider adding an electrolyte solution to your water during exercise
  6. The more you sweat, the more water you need to drink.  In order to quantify how much water you need to replace, weigh yourself before and after your workout and drink 16oz of water for each pound lost during exercise
  7. Avoid alcohol immediately post-workout as alcohol will contribute to dehydration, deal with your hydration needs first, then enjoy the post-WOD festivities
  8. Caffeine in your pre-workout drink is a diuretic, if you’re consuming a caffeine infused pre-workout make sure you’re increasing your water consumption

Kyle Ruth M.S., CSCS, CFL-1, USAW-L1
WOD SuperStore Athlete
President: Accelerate Athletics Inc.
Owner: Crossfit LKN

    Read more

    Hydration for High-Intensity Exercise in the Heat

    Posted by Ashley Kelly on

    Hydration for High-Intensity Exercise in the Heat  from WODSuperStore.com

    As the temperature rises this summer, being properly hydrated for your workouts is essential for safety and performance. The reality is that MOST people are chronically dehydrated and this can lead to a number of issues. However it is important to be aware that there are dangers associated with over-hydration as well. Regardless of whether you’re guzzling a gallon of water or barely drinking 12oz of water throughout the day, read up, because there is information here for you.

    Dehydration 
    Dehydration is defined as an excessive loss of body-water with an associated disruption of metabolic processes. Severe levels of dehydration can be life-threatening resulting in heat-stroke and possibly even death. While most of us will never reach these levels of dehydration, most of us will experience the performance decreases associated with minor levels of dehydration. Research has shown that even as little as a 2% loss of water can result in a 4% decrease in strength or aerobic performance performance. That means if your 1RM back squat at optimal hydration levels is 300#, then at 2% dehydration your 1RM would be 285# (yes I rounded, but either way it sucks!). Minor levels of dehydration also result in muscle-tissue stiffness leading to a decrease in mobility and an increased risk of muscle-strain injury.


    Dehydration issues

    1. Increased risk of heat-stroke
    2. Decreased strength and endurance performance
    3. Increased muscle-tissue stiffness
    4. Decreased mobility
    5. Increased risk of strain injuries
    Hyper-hydration (hyponatremia)
    Hyponatremia is defined as an electrolyte disturbance where the sodium concentration in the blood is lower than normal. Hyponatremia can result in a range of metabolic and nervous system issues that often resemble dehydration.  Hyponatremia can occur during exercise when athletes are losing excessive amounts of salt and other electrolytes through sweat coupled with drinking excessive quantities of water. This is commonly seen in inexperienced endurance runners who are drink only water at aid stations essentially diluting their blood sodium concentration to below physiological levels.  Hyponatremia is easy to prevent by consuming an electrolyte solution occasionally during exercise.

    Practical Applications
    As an athlete I am constantly aware of the impact my hydration status can have on performance.  I can usually tell that I am dehydrated pretty early in my warm-up, I notice that I’m not sweating very easily and its taking me longer to get loosened up. At this point it is probably too late to get re-hydrated for that training session but my immediate response is to drink an electrolyte solution in an effort to prevent further dehydration.  The reality is that an ounce of prevention is worth 24oz of cure. In other words - deal with your hydration needs before your workout, because once you start its difficult to correct dehydration.
    Dehydration - WOD SuperStore
    Hydration Tips
    1. Drink at least ½ your body-weight in ounces daily (this is #1 most important!) Keeping a water bottle with you throughout the day is a good way to achieve that many ounces.
    2. Utilize electrolyte solutions like NutriForce Balanced Hydration mixed with 12-24oz of water 30-60min before your workout to help prevent both dehydration and hyponatremia
    3. Creatine monohydrate MAY increase total-body water and prevent dehydration during exercise in the heat, however this is highly individual
    4. Research shows people drink more cold water during exercise versus room temperature, bring ice water to your workout to keep it cold
    5. If you are exercising for extended periods of time (90min+) consider adding an electrolyte solution to your water during exercise
    6. The more you sweat, the more water you need to drink.  In order to quantify how much water you need to replace, weigh yourself before and after your workout and drink 16oz of water for each pound lost during exercise
    7. Avoid alcohol immediately post-workout as alcohol will contribute to dehydration, deal with your hydration needs first, then enjoy the post-WOD festivities
    8. Caffeine in your pre-workout drink is a diuretic, if you’re consuming a caffeine infused pre-workout make sure you’re increasing your water consumption

    Kyle Ruth M.S., CSCS, CFL-1, USAW-L1
    WOD SuperStore Athlete
    President: Accelerate Athletics Inc.
    Owner: Crossfit LKN

      Read more


      Gear Essentials for the new Fitness Athlete

      Posted by Billy Doherty on

      Gear Essentials for the new Fitness Athlete from WODSuperStore.com

      So you took the plunge and Joined a box.  No matter if you have sights on being the next Rich Froning or Sam Briggs or just want to become the next success weight loss story in your box, there are a few things you will need on your journey. 

      From our experience, most newbies don’t buy a ton of gear up front but I think it’s important to share a few things that you could benefit as you begin your new fitness regimen.  The investment will be worth it and make the experience better than it will already be. 

      Jump Rope

       First and foremost, you need a good jump rope to learn your double unders.  We all know how to jump rope but these double unders seem to be allusive to some and come quick for others.  We recommend that you start with a jump rope that is “heavier” meaning the rope is thicker and has some weight to it.  They key here is that the rope will provide some feedback so you know where it is.  It’s about timing so connecting the placement of the rope with to your brain helps the process.  There are a few that work well for learning double unders.  The Buddy Lee Rope Master and the Jump N Rope R2 Trainer are great for learning the double unders. 

      Once you become proficient with them, it’s time to move to a “speed rope” that has a lighter rope with much less feedback.   These ropes often have wire ropes or coated wire ropes.   They come with a variety of handles and can really make a difference when looking to string together a big set of double unders.  We are highlighting the RPM Jump Rope and JumpNRope R1.

      Post WOD supplement

      For the first few weeks of your new workout, your muscles will be sore.  If you keep pushing yourself along in the sport that may never go away.  Post workout supplements a great way to combat the soreness.   You may think this is only for elite athletes but you will get tremendous benefit and feel better in your next training session.  There are a lot of different brands out there but going with the “clean” ingredient list is key to maximizing your experience.  Two great options are the Nutriforce Sports Natural Amino (comes in fruit punch and watermelon) as well as the Xendurance Extreme Endurance.  Your body will thank you.

      Hand Care

      One of the next areas that every Athlete endures is the wear and tear on your hands.  From lifting the barbell to hitting the pull up bar, there is always something tugging at your grip.  There are all kinds of options here and were going to talk about two of them, prevention and maintenance. 

      When it comes to preventing rips on your hands, there are two products that we want to share with you.  The first are JAW Grips.  These grips are made of fabric, don’t bunch up when you’re on the bar and can be easily used lifting as well as swinging from the bar.  The second products are the Natural Grips.  These are handmade re-usable gymnastic type grips that are great for protecting the hands when you’re swinging from the bar.  They need to be attached with some tape around the wrist and without a doubt the best product for that is Goat Tape.

      The next area is maintenance.  Even with the grips, you will from time to time have calluses form or small irritations develop on your hands.  There is one product that provides you everything from prevention to care.  It’s the RIPT Skin 3 Phase system.  If you just don’t want to take the time to maintain your hands, check out the CrossFIXE hands product.  Great for healing and getting your hands back on track quickly when you do have some issues.

      As you become more immersed into the Sport of Fitness® you will find more and more gear that will be helpful.  We will cover more on that in future articles.  For now, good luck on your journey to better fitness!

      Read more

      Gear Essentials for the new Fitness Athlete

      Posted by Billy Doherty on

      Gear Essentials for the new Fitness Athlete from WODSuperStore.com

      So you took the plunge and Joined a box.  No matter if you have sights on being the next Rich Froning or Sam Briggs or just want to become the next success weight loss story in your box, there are a few things you will need on your journey. 

      From our experience, most newbies don’t buy a ton of gear up front but I think it’s important to share a few things that you could benefit as you begin your new fitness regimen.  The investment will be worth it and make the experience better than it will already be. 

      Jump Rope

       First and foremost, you need a good jump rope to learn your double unders.  We all know how to jump rope but these double unders seem to be allusive to some and come quick for others.  We recommend that you start with a jump rope that is “heavier” meaning the rope is thicker and has some weight to it.  They key here is that the rope will provide some feedback so you know where it is.  It’s about timing so connecting the placement of the rope with to your brain helps the process.  There are a few that work well for learning double unders.  The Buddy Lee Rope Master and the Jump N Rope R2 Trainer are great for learning the double unders. 

      Once you become proficient with them, it’s time to move to a “speed rope” that has a lighter rope with much less feedback.   These ropes often have wire ropes or coated wire ropes.   They come with a variety of handles and can really make a difference when looking to string together a big set of double unders.  We are highlighting the RPM Jump Rope and JumpNRope R1.

      Post WOD supplement

      For the first few weeks of your new workout, your muscles will be sore.  If you keep pushing yourself along in the sport that may never go away.  Post workout supplements a great way to combat the soreness.   You may think this is only for elite athletes but you will get tremendous benefit and feel better in your next training session.  There are a lot of different brands out there but going with the “clean” ingredient list is key to maximizing your experience.  Two great options are the Nutriforce Sports Natural Amino (comes in fruit punch and watermelon) as well as the Xendurance Extreme Endurance.  Your body will thank you.

      Hand Care

      One of the next areas that every Athlete endures is the wear and tear on your hands.  From lifting the barbell to hitting the pull up bar, there is always something tugging at your grip.  There are all kinds of options here and were going to talk about two of them, prevention and maintenance. 

      When it comes to preventing rips on your hands, there are two products that we want to share with you.  The first are JAW Grips.  These grips are made of fabric, don’t bunch up when you’re on the bar and can be easily used lifting as well as swinging from the bar.  The second products are the Natural Grips.  These are handmade re-usable gymnastic type grips that are great for protecting the hands when you’re swinging from the bar.  They need to be attached with some tape around the wrist and without a doubt the best product for that is Goat Tape.

      The next area is maintenance.  Even with the grips, you will from time to time have calluses form or small irritations develop on your hands.  There is one product that provides you everything from prevention to care.  It’s the RIPT Skin 3 Phase system.  If you just don’t want to take the time to maintain your hands, check out the CrossFIXE hands product.  Great for healing and getting your hands back on track quickly when you do have some issues.

      As you become more immersed into the Sport of Fitness® you will find more and more gear that will be helpful.  We will cover more on that in future articles.  For now, good luck on your journey to better fitness!

      Read more


      New Product added and needed – HELP!

      Posted by Bridgett Chandley on

      Welcome and thanks for visiting WODSuperStore.com!  As we see our traffic grow to our site we wanted to let you know that we are constantly working on expanding our product offering and making sure that we have every brand that you need to enjoy your crossfit WOD.  Right now, some of our key focus is around the Olympic lifting gear, crossfit shoes, crossfit apparel and various other forms of crossfit gear and crossfit accessories.  Our focus is to bring all things Crossfit to the Crossfit athlete under one roof and shipped to you for a flat fee of $4.99, no matter how many things you order. 

      So here is the challenge; what crossfit products do you need and what crossfit gear are we not carrying?  The more we close that gap the more you athletes will save.  And since we are crossfitters ourselves, we win too!  (We love the win-win, check out our values)

      Post your comments here, E-mail us at info (at) wodsuperstore.com or visit our facebook page at www.facebook.com/wodsuperstore and post what we need to carry there.  Either way, we need and want your feedback!

      If you need a little inspiration to get brainstorming, rock out to this! (sorry if you get a stupid ad, post if you know how to remove that too!)



      Read more

      New Product added and needed – HELP!

      Posted by Bridgett Chandley on

      Welcome and thanks for visiting WODSuperStore.com!  As we see our traffic grow to our site we wanted to let you know that we are constantly working on expanding our product offering and making sure that we have every brand that you need to enjoy your crossfit WOD.  Right now, some of our key focus is around the Olympic lifting gear, crossfit shoes, crossfit apparel and various other forms of crossfit gear and crossfit accessories.  Our focus is to bring all things Crossfit to the Crossfit athlete under one roof and shipped to you for a flat fee of $4.99, no matter how many things you order. 

      So here is the challenge; what crossfit products do you need and what crossfit gear are we not carrying?  The more we close that gap the more you athletes will save.  And since we are crossfitters ourselves, we win too!  (We love the win-win, check out our values)

      Post your comments here, E-mail us at info (at) wodsuperstore.com or visit our facebook page at www.facebook.com/wodsuperstore and post what we need to carry there.  Either way, we need and want your feedback!

      If you need a little inspiration to get brainstorming, rock out to this! (sorry if you get a stupid ad, post if you know how to remove that too!)



      Read more