Warm up: Run/walk 200 meters at an incline
then 3x-
20 squats + 20 shoulder press (light body bar)
Conditioning:
3 Rounds for time
15 Deadlifts
30 Wallballs
15 Pull ups
30 DUBS/120 singles
**We did this wod on Monday -
Dan- 16:41(95#)
Kirs- 16:57 (57#)
Jan- 16:23 (95#)
Slo- Mo- 17:42 (95#)
THINK
YOU CAN LIVE WITHOUT EXERCISING? YOUR BRAIN BEGS TO DIFFER
Posted Wednesday, February 5, 2014 at 06:41pm EST
What has happened to our bodies in modern, technological
life is a travesty: we were never designed to be couch/mouse potatoes.
Body and mind totally interconnect. Our sedentary lifestyle designed around
sitting, often slouching in front of a screen has robbed our nervous systems of
the organizing sensations needed to regulate our emotions and to be alert to
and learn from the world.
Exercise is a drug that literally balances our
neurochemistry and organizes our nervous system. Whether you need to calm down,
rev up, concentrate, wind down into sleep, or cope with traffic, you will get
there quickest if you get your daily dose of exercise.
But a casual stroll through the park won’t do it. You
need to tap heavily into the vestibular system (sense of balance that happens
when your head changes position), proprioceptive system (input into joints and
muscles) and tactile deep pressure touch system. This happens naturally when
dancing, taking power yoga, and from most sports, and is the reason why you
feel settled and at peace after engaging in these activities.
Still resistant to the thought of exercising? Let
me shake you up by enlightening you about what happens in the brain when you
move your body for all its worth.
BDNF: Movement and
exercise increase brain-derived neurotrophic factor, or BDNF. This protein
supports the survival of existing neurons, encourages the growth of new
neurons, fosters long-term memory formation, and improves mood, all of which
encourage neuroplasticity, the rewiring of the brain.
BDNF serves many purposes.
It
strengthens the myelin sheath that surrounds the nerve cell so nerve cells can fire faster.
It
protects neurons against cortisol, the “fight or flight” hormone in areas that
control mood and memory in the hippocampus of the limbic system.
It
encourages neurons to connect to one another and grow making it
vital for neuroplasticity and neurogenesis.
It
turns on genes to produce more neurotransmitters, like serotonin and
neurotrophins.
It
releases GABA in the cerebellum, an inhibitory chemical that turns the volume
down on sensations so that you don’t get overstimulated.
It
releases just the right amount of dopamine, the reward neurotransmitter
responsible for pleasure and euphoria and for focus, attention, concentration,
planning ahead and resisting impulses when necessary. ADHD, Alzheimers,
Parkinson’s depression, bipolar disorders, binge eating, addiction, gambling
and schizophrenia all involve dopamine problems. Basically, if you have too
little dopamine, you become manic and seek sensation and this leads to binge
eating, addiction and gambling. If you have too much dopamine, you can become
psychotic. Illicit drugs that dump loads of dopamine, including cocaine and methamphetamines,
cause euphoria, aggression and intense sexual feelings.
A caveat. Sugar suppresses BDNF so carefully
monitor your sugar intake.
Basal Ganglia:
Exercise creates new dopamine receptors in the basal ganglia.
Located in the forebrain, the basal ganglia is believed to ensure that actions
the cortex plans get executed. It does so because of dopamine. In other words,
exercise makes us happier, more motivated and more successful. The more you
exercise, the more pleasurable it becomes –and it will once you develop
muscles and better coordination — and the more you will exercise.
Growing evidence indicates that dysfunction of the basal ganglia may be
partly responsible for the symptoms of schizophrenia, obsessive-compulsive
disorder, attention deficit hyperactivity disorder, depression and autism.
Amygdala: Exercise quiets the amygdala in
the limbic system, yourfear alarm.
Prefrontal Cortex: Exercise helps
grow the prefrontal cortex, giving you greater control over impulses and
thought processes.
Serotonin: Exercise
increases serotonin, the feel good neurotransmitter that keeps you calm and
focused.
Norepinephrine. Exercise puts
the reign on norepenephrine, the neurotransmitter and stress hormone that is
produced by the adrenal glands along with adrenaline (epinephrine) to trigger
the fight-or-flight response. Over-release is a problem in those with autism,
sensory processing disorder (SPD) and the fearful.
NTs and
Neurotropins: Exercise releases NTs and neurotropins,
the fertilizers of the brain.
Macrophages: Exercise boosts
macrophages, the body’s immune system warriors that work better with movement,
joint input, anddeep pressure touch.
Hormones: Exercise
normalizes insulin resistance to control mood swings and depression.
Resiliency:
Exercise combats anxiety by making your brain more resilient during times
of stress.
Now itching to get moving? Great. Your body and
brain will be eternally grateful!
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