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    WoD.Book - Athlete Journal
    WoD.Book - Athlete Journal
    WoD.Book - Athlete Journal
    Ebook117 pages32 minutes

    WoD.Book - Athlete Journal

    By Elliott Brown

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    About this ebook

    OUR ATHLETE JOURNAL IS A COMPLETE TRAINING AID, CREATED FOR ATHLETES TRAINERS AND COACHES. IT GIVES GUIDANCE AND ADVICE ON MOVEMENTS,NUTRITION AND TRAINING. ALONGSIDE THIS ARE MANY WORKOUTS, INCLUDING UK AND US HERO WODS, TO HONOUR OUR SERVICE MEN AND WOMEN. WITH OVER 100 PAGE ENTRIES TO RECORD YOUR WORKOUT PERFORMANCE, SLEEP QUALITY, STRESS LEVELS AND NUTRITION QUALITY, THE WOD BOOK IS YOUR COMPLETE WORKOUT COMPANION.

    LanguageEnglish
    PublisherElliott Brown
    Release dateOct 18, 2016
    ISBN9781536915532
    WoD.Book - Athlete Journal

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      Book preview

      WoD.Book - Athlete Journal - Elliott Brown

      WELCOME

      At Wod.Book we devised this athlete journal as the perfect training diary for anyone serious about improving their fitness, tailoring nutrition and tracking goals. We’ve perfected the book for athletes using CrossFit as a training methodology. While we aren’t affiliated with CrossFit, we do advocate the training they provide and as CrossFit Level 1 trainers, Box owners, Military athletes and MSc level researchers, we can confidently say it is the best training regime in the world.

      Our book will provide you with everything you need, from movements to programming. So whether you’re a member of a box or a lone wolf, you can use our athlete journal for all your workout tracking and advice.

      We encourage you to search for the CrossFit Journal on-line and visit CrossFit.com.

      STRONG FOUNDATIONS

      Getting fit isn’t just about high intensity, functional movement and weight loss. Rather, it involves optimising many different aspects of your life to maximise your efforts and support your exercise goals.

      GENERAL GUIDELINES

      1. Sleeping

      Getting enough sleep is absolutely essential for good health, especially when you are engaged in a vigorous exercise regimen. The body uses this time to make repairs, process waste, and carry out general maintenance routines. 8-10 hours per night is ideal.

      TIPS FOR GETTING BETTER SLEEP

      Sleep in a pitch black room.

      Avoid caffeinated beverages after lunch.

      Don’t sleep with a television or stereo playing. If you must have ambient sounds in order to sleep, try a white noise generator or nature sounds.

      Get outside and active at least 15 minutes each day.

      Eat regular, sensible meals, the last one several hours before bed.

      Avoid sugars such as desserts, wine, and even dried fruit in the evening hours.

      Turn off electronic screens (television, computers, video games) 1-2 hours before bed.

      2. Stay Hydrated

      Water makes up about 60% of your body’s weight. Every system in your body uses water to flush out toxins, carry nutrients to cells, and keep membranes supple. When you don’t have enough water, the resulting dehydration can drain your energy and make it more difficult for your body to function. Most people get enough water through the food and beverages they consume, but many things can affect the amount you need, including illness, medications, climate, and activity level. In general, a good rule of thumb is that as long as you rarely feel thirsty, and produce 1.5 litres of colorless or light yellow urine per day, you are probably getting enough water.

      TIPS FOR MAXIMIZING WATER INTAKE

      Eat more fruits and vegetables; these can be as much as 90% water.

      Drink before, during, and after exercising. May be in the form of a sports drink, which also replaces sodium lost through sweating.

      Make water your primary beverage choice.

      If you are concerned about your daily fluid intake, your physician or dietician can help determine your requirements.

      3. Regular Meals

      We’ll get into specifics on what to eat in the next section, but think proteins, fats, and vegetables. Right now, we’re just looking at

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