Monday 2/27/17.... Deadlifts

#1. Tabata : KB swings + upright row (alternating)

#2. Conditioning:
       10-9-8-7-6-5-4-3-2-1
   Deadlifts
  * 5 push ups after each round

Marathon Runner Vs Sprinter

Who has less body fat, a Marathon Runner or a Sprinter?

If you answered the Marathon Runner, you’d be wrong!

Which body is healthier?

Certainly not the Marathon Runner. His years of aerobic training have caused a build up of oxidative stress (free radicals) which speeds up aging.

Too much aerobic training have spiked his cortisol levels (the stress hormone) and lead to adrenal fatigue. Adrenal fatigue is associated with tiredness, allergies, frequent influenza, anxiety, depression, and the inability to lose weight. Not to mention the fact that aerobic training has permanently limited his performance in power and strength tasks. Less of the more desirable fast twitch muscle fibers is a direct result of him specialising in endurance sports.

In contrast with our Marathon Runner the Sprinter does interval training. Short bursts of intense effort (sprints) have caused him to build large amounts of functional muscle, while at the same time dropping his body fat below that of the Marathon Runner. The result for our sprinter a strong, powerful body built for health and performance.

So what can we learn from these two characters.

Don’t get me wrong. Long Slow Duration (LSD) training (E.g. Running, Cycling, Swimming etc at a constant pace) can be effective in fat loss but only to a certain extent. Participating in these activities over long periods of time not only can wreak havoc on your body, but it isn’t the ideal approach for dropping body fat either.

In comparison High Intensity Interval Training (HIIT), when used correctly is a superior system to achieve better body composition. You will increase muscle, decrease body fat while still building a strong aerobic base.

Bottom Line: If better body composition is your goal (i.e. more muscle/less fat), train like the Sprinter not the Marathon Runner.

This entry was posted in Cardio, Interval Training. 

Sunday 2/26/17... bench press, pull ups, row

Strength wod:

5 Rounds:

5 Bench Press @ 80 %

10 Pull Ups

10 Cal Row

Conditioning WOD

4 Rounds For Time:

Row 200

20 wallballs

saturday 2/25/17..... Crossfit open wod 17.1

Workout 17.1

For time:

10 dumbbell snatches
15 burpee box jump-overs

20 dumbbell snatches
15 burpee box jump-overs

30 dumbbell snatches
15 burpee box jump-overs

40 dumbbell snatches
15 burpee box jump-overs

50 dumbbell snatches
15 burpee box jump-overs

Rx Men: 50/24

Rx Women: 35/20

Scaled Men: 35/20 (step-ups OK)

Scaled Women: 20/20 (step-ups OK)

* 20 minute time cap

Thursday 2/23/17...... Nancy

#1. Emom 10- alternating
     Odd- 8 snatches
     Even- 8 overhead squats


#2. Nancy - 5 rounds for time

     Run 400
     15 overhead squats

Wednesday 2/22/17... Power cleans and choose your metcon

#1. Power cleans: 5-5-3-3-3-1

#2. Pick one"

     "The Chief"

Max rounds in 3 minutes of:
3 power cleans (135#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

--------------------------------------------------------------

AMRAP -8

     5 power cleans

     25 DUBS

-- Rest 2 minutes

AMRAP - 8

     10 shoulder to overhead

     10 bent over rows

Tuesday 2/21/17...#1. deadlifts #2. deadlift, burpee, KB swing

#1. Strength: Deadlift - 5x5

#2. conditioning: 6 Rounds for time
     5 Deadlifts
     10 burpees
     15 KB swings
 

Monday 2/20/17... Hero Wod - "Stephen"

Hero Wod

"Stephen"

30-25-20-15-10-5 rep rounds of: 

GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

 

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Sunday 2/19/17.... "Slammin Balls"

Conditioning: "Slammin Balls" 5 rounds for time

     12 Deadlifts
     12 slam balls
     9 Hang power cleans
     9 slam balls
     6 Bench press
     6 slam balls

Cash out: Tabata one armed planks - alternating

Saturday 2/18/17... "Marco" with a run

"Marco" 3 rounds for time:

21 Pull ups
15 Hand stand pull ups
9 Thrusters
Run 200

Friday 2/17/17 ... partner WOD

Conditioning: AMRAP x 25:00

10 One Arm Dumbbell Snatch – Alternating

15 Row Calories

20 Wall Balls

Leapfrog style:

Partner 1 completes 10 DB snatches, then partner 2 completes 15 calories, then partner 1 completes 20 wall balls, then partner 2 completes DB snatches…

Thursday 2/16/17... Deadlifts

Strength Deadlift: 5-5-3-3-3

Conditioning:

As Many Rounds As Possible in 20 Minutes:

5- Deadlift 225/155

7- Bar facing burpees

Toe to bar

1-2-3-4-5-6-7-8-9-10



                

Kombucha

Kombucha Benefits and Probiotics

This ancient health tonic is attributed with several health benefits. The nutrients it contains are wonderful at supporting the body in various ways. It is important to note that while there is an abundance of anecdotal evidence from avid supporters, studies about kombucha are lacking. But then again, so are studies about flossing, but everyone seems to be pro-flossing.

To be clear- it isn’t some magic pill or silver bullet, but it may help the body function well by supporting:

• Liver detoxification
• Improved pancreas function
• Increased energy
• Better digestion
• Improved mood (helps with anxiety/depression)
• Reducing Candida (yeast)
• Helps nutrient assimilation
• May be beneficial for weight loss

These benefits could be partially due to the concentration of beneficial enzymes and acids present in kombucha, including  Gluconacetobacter, Lactobacillus and Zygosaccharomyces.