Howdy folks. Heatwave is still here, so we'll repeat yesterdays sentiments. Please ensure that you stay well hydrated throughout. Go top up that glass of water, and keep on eating as normal (sometimes in the heat our appetites can drop). On the bright side (see what i did there). it's sunny yay!!   Any queries or questions about anything, come grab a coach. A): MOBILITY !!! 25-30 mins please 🙂 NOTES: how long has it been since you went after that pesky tight hip? Or your foot? Or your lat? (we could go on and on here). Get to work either at the box after a class or at home in front of the tv. Refer to mobilitywod.com for everything mobility related you can think of! You should also have noticed that we had a little move around inside and have created a 'Mobility Corner'. we have gotten in some awesome visual resources for you to look at and self mobilise as needed. It's conveniently split into movement patterns (squatting, running, pulling, etc) so you know what can be done to help with certain moments, etc. Please make use of these as they will be invaluable to your recovery. Have fun!!   B): Nutrition Prep for the rest of the week NOTES: Yep, you read that right. With this week being so so hot we didn't feel the need to be busting your chops for a ton of extra work (also as a side note, our nutrition challenge is only 17 days away and preparation is the key to good nutrition so this will be popping up more often). This is one for you to do on your way home (grab any shopping you need), and at home (get in the kitchen and cook up a batch of loveliness to fridge/freeze). Prep for the rest of the week, and maybe even a bit into next week too. Don't get tempted to get in extra work that you want to do (generally the things you want to do are the things you enjoy doing, most probably because you are also good at those moves. Hence you should be targeting a weakness instead). Volume doesn't make you a good CrossFitter so don't flood the CNS with too much work. Remember you get stronger and fitter when you rest. This also makes the above two tasks even more relevant.