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Wednesday May 20, 2015 CrossFit Stapleton- Denver, CO



What are they? Why do we need them? Where do we find them?

Electrolytes are ESSENTIAL substances in the body that help us regulate fluid balance, cell function and cell signaling throughout the body. Electrolytes act as our ‘motor oil’… They do not run the machine but they do help things run incredibly smooth. Solid performance of the digestive, nervous, cardiac, and muscular systems all depends on adequate electrolyte levels. For you CrossFitters out there, these substances help prevent muscle cramping during and post WOD!

The major electrolytes are as follows (you have probable heard of these!):


  • sodium (Na+) *You get this everywhere* 
  • potassium (K+) *Bananans/Coconut H2O* 
  • chloride (Cl) *Sea Salt/Table Salt/Tomatoes*
  • calcium (Ca2+) *Dairy Products/Leafy Greens*
  • magnesium (Mg2+) *Nuts/Fish/Dark Leafy Greens*

Sodium and Chloride are often consumed together in the salt (sea/table) that you season your meals with daily, so you most likely are not lacking in the sodium/chloride department. The others, however, are a little harder to find! You need to be sure you have a nice well rounded diet that includes all of the other ‘not so easy to get’ electrolytes (potassium/calcium/magnesium). Check out the light blue type above to see what food contain decent amounts of electrolytes!

It is VERY important to stay hydrated while exercising, but we all know that during a 20min AMRAP (Cindy for Example) we are not going to stop for a quick sip of water… So if no fluids are going to be given during exercise, you can pre-hydrate with the following regimen (PN Reference):

500 ml of fluid on the night before exercise
500 ml in the morning
500 to 1000 ml, 1 hour before exercise
250 to 500ml, 20 minutes before exercise

This regimen should keep you well hydrated during then WOD. Then post WOD don’t forget to get back on the hydration train (and pump those helpful electrolytes!).

My favorite natural  source of electrolytes is coconut water (Sodium/Potassium). It is easy (and delicious) to shake up post WOD with my Recoverite!! The immediate replenishment of electrolytes from the coconut water paired with the 3:1 Carb/Pro Shake is a pretty close to perfect recovery meal in my opinion.

I usually struggle to keep cans/bottles of coconut water with me everywhere I go, so lately I have been using powdered CocoHydro Sport to supplement my post WOD shakes! Give it a try… It is delicious…and ohhh sooo hydrating!


Email if you have any questions!




A. Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

– Build over the course of the eight sets.

B. Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.



A. Three sets of:

Deadlift x 6-8 reps

– Rest 60 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

– Rest 60 seconds

Double-Unders x 60 seconds

– Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:

10 Calorie Row

20 Barbell or Dumbbell Thrusters

30 Kettlebell Swings



AMRAP 6 Minutes:
5 Heavy KB Swings (heavier than usual)
10 Heavy DB Push Press (40/30)
20 V-ups
MZ: Sprint/RED

Rest 3… then…

AMRAP 12 Minutes:
Row 200m to start each round
Box Jumps
KB Swings (55/35)
3 (first round 3)….6 (second round 6)…9 (third round 9)…and so on for 12 minutes
MZ: Pace/Yellow

Rest 3… then…

For Time:
30 Pushups
20 DB Thrusters (30/20)
10 KB Sumo Deadlift High Pulls (55/35)
MZ: Sprint/RED

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