Blog – Naples Strength & Conditioning

How Much Water Should a CrossFitter Drink Per Day


“So, exactly how much water am I supposed to drink a day?”

This is a hard question to answer as the amount of water that our body requires on a daily basis depends on several factors. From elevation, to physical activity, and body composition, the exact amount of water we need each day can vary from person to person.  Growing up, we always heard that the rule of thumb was to drink 8- 8oz glasses of water a day, 64oz total.  However, this was nothing more than a guideline, and this may not necessarily be the right amount for you, particularly being a Crossfitter or Femmefitter.

Throughout the day our body naturally loses water. As an athlete, our water loss levels increase as strenuous exercise promotes fluid loss, increasing the risk of dehydration. It also doesn’t help that living in El Paso, fluid losses are accelerated due to our warmer climate and high altitude. It has been found that by the time your mouth gets dry and your brain tells you that you are thirsty you are already approximately 2% dehydrated (minimal dehydration). That is not taking into consideration how long it takes you to replenish your water levels. Just to put things into perspective, a small amount of water loss can significantly impact performance, energy, and even mood in a negative manner; this means that that “measly” 2 percent loss can be responsible for the extra 10-15 seconds it took you to complete Fran or may be the reason why you missed that PR today.

Before gauging water consumption, it is important to understand that our body is composed of over 60% water; that’s a big chunk! This is why it is so important to be well hydrated at all times, not just right before or immediately after a workout. Doing so allows for proper functionality of all the systems in our body. We want to do everything in our power to help us reach our best times and best lifts. That is why a more accurate guideline to follow regarding daily water intake would be… Read More.

Proper Foot Position in the Squat


There is some current discussion on foot position in the squat following a post by Kelly Starrett, and I’ve been asked to comment. This article is not intended to criticize him or anyone else, nor is it intended to stand as irrefutable fact. Its purpose is to quickly organize my thoughts on the topic and answer the requests for my input; I’m sure I’ve left out a number of things I want to say. Use the available information to make your own decisions on training and coaching.

Arguments for Toes Forward

The following is a quick and very basic summary of the arguments for squatting with the toes forward as presented by Kelly Starrett (view the post and video here).

  • Potential knee injury magnitude is reduced with a reduced valgus/rotational force.
  • Squatting toes forward is motor learning to ensure this stance when jumping and landing; squatting with toes out teaches athletes to jump and land with the sub-optimal toes-out position.
  • Landing with feet out means potential for valgus knee movement.
  • Squatting with feet/knees out requires constant focus to maintain position—loss of focus means valgus knee movement.
  • We need to prepare athletes in a way that limits the magnitude of potential injuries. Read More…

Sleep More For Fat Loss

13903355_1315355871815905_5452592803236550107_n (1)

In the world of fitness, everyone wants to know what to eat, and what to do in order to reach their goals. Let’s face it, the majority of people in the fitness world are interested in one thing, losing weight and looking good. Okay, maybe two things haha.

A recent topic of discussion amongst our members has been, “Did you see that article that said that not sleeping can lead to weight gain?” Let’s summarize this concept in a few points.

1) When you do not sleep, you are low on energy and when you are low on energy, your body begins looking for glucose (aka sugar) for energy to help you through the grueling tasks during your day. In order to get more glucose, you must eat more glucose, or your body will make it via gluconeogenesis. Gluconeogenesis is where the body will generate glucose from certain non-carbohydrate carbon substrates, usually protein, fat, or muscle, in search of glucose to produce energy.

2) In addition to searching for energy, your cortisol (stress hormone) is often high when striving to function on little sleep. Excess cortisol directly contributes to excess belly fat.

3) As a result, your body is looking to boost insulin to help bring down cortisol since the two oppose each other. As we all may know by now, sugar of course boosts insulin. Read More…