CrossFit Tribe

“Do not let what you cannot do
interfere with what you can do.”

John Wooden

For time:

80x Overhead squats (95#/65#)

On your way to 80 reps you must stop every 2 minutes and perform 4x burpees.

Are some of us born to run??

This study found genetic differences between elite endurance athletes and elite sprinters. It is true that individuals are truly different and have aptitudes to excel in different areas.

Free Resources on IF

There is a free book available from the Fast5 site, or by download here. This is an accessible introduction focussed on weight loss, with a little bit of the supporting science.

Dr Eades wrote a couple of very interesting posts on this topic, inflammation and IF, Fast way to better health and Protein Power vs IF. These are all excellent starting points for your research into this way of eating.

Strength:
Squat/Power Clean/Deadlift/Press (depending on what you missed) 1-1-1

Conditioning:
For time
25x Push-press (95#/65#)
25x Dips
25x Overhead squats (95#/65#)
25x KB swings (53#/36#)
25x Squats
25x Push-ups
25x Deadlifts (155#/115#)
25x KB snatch (36#/24#)

Strength:

Press, 1-1-1

Conditioning:

15 min AMRAP

5 Pullups

10 Pushups

15 Squats

“It is not the the training method itself but the way it is applied that makes the difference.”

Fasting and Exercise

Taken directly from Matt Metzgar’s blog: “I looked at this study. It shows how exercise affects the results of fasting. Rats were fasted and then refeed, but some rats also exercised before or after the refeeding. For the rats that fasted and then refed without exercise, fat cells decreased during the fast but then returned to their normal size upon refeeding. However, in the rats that also exercised, the fat cells shrank but then did not return to their original size. They stayed slightly smaller than they were at baseline levels.

The Paleo Diet blog has also mentioned fasting and exercise lately. In this recent post, they stated:

“Famine and exercise (simultaneously) decrease muscle glycogen and triglycerides stores increasing AMPK and GLUT4 expression. These two proteins are involved in glucose and triglycerides homeostasis, leading to an efficient storage of energy and increased physical performance. If hunting is successful, a replenishment of glycogen and triglycerides is produced. This is followed by a relative period of rest.”

It then appears that fasting and exercise are meant to go together. This could show the inconsistent results from exercise studies. Sometimes exercise leads to weight loss and sometimes it doesn’t. Fasting before exercise probably makes exercise more effective for weight loss.”

Is Intermittent Fasting healthy? Check out here for Mark’s response.

Have you tried intermittent fasting? If so, how often do you fast and for how many hours?

Conditioning
How Many Rounds can you complete in 12mins?
3 Barbell Hang Power Snatch
6 Ring Rows

9 KTE

OLD SCHOOL STRENGTH, from Ross Enamait

If we gave workshops and seminars on certain topics or movements (i.e. Nutrition, Cooking, Squat/Clean/Snatch/Muscle-up/Kipping Clinic) which would you like to see most and why?

Strength

Squat 1-1-1

Conditioning

12 min AMRAP
5x Ring dips
20x Walking lunge steps (alternate)

Rock Climbing this weekend! Are you signed up?


Strength

Power Cleans 1-1-1

Conditioning

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Thigh Touches

“With some athletes I have found that prescribed intensity for a CrossFit Total, or any other strength-based workout, can be tough because they have little experience training in strength modalities. For these athletes, strength work often gives them the impression that they did not do enough. It was heavy for a moment, but at the end of the session they feel that they did not really get a workout at all, so they decide to go for a long run, thereby changing the stimulus and minimizing the effects of the training.” – The CrossFit Journal Feb 2010 By Robert Ord Brass Ring CrossFit