Friday, February 13

Weekly Roundup time! Here’s the stuff I found this week that is worth sharing. Take some time to watch and read. There is some good stuff in these videos/articles.

1. Moderation in Diet and Training
Should we be doing all things in moderation? Should your training and diet be done in moderation? If so what does that mean and will you get any results?
From the article:

In fact, what they are doing is labeling as extreme, any diet or training program that resides outside of their view of what a balanced approached is. And, in doing so, this group does a disservice to those it is intending to help because they fail to see address head on the fact that constraints in both training and diet are necessary to effectuate the change an individual desires.

http://www.symmetrygymdubai.com/blog/moderation-in-diet-and-training/


2. Stretches for chronic sitters.
This goes hand in hand with the travel tips from yesterday, but this is one you can do at home to open up the hips and relieve back pain. If you’ve got a couple of hours to spare and a pair of Ugg boots, this is the stretch for you! Kidding aside, this low-demand, long-duration stretching can do wonders for releasing tight muscles. Think of how many hours you sit each day and it makes sense that you can’t undo that damage in a couple of minutes.
http://breakingmuscle.com/video/a-simple-hip-and-back-stretch-for-chronic-sitters


3. This video does a great job of explaining the role of carbohydrates play in our training regimen. I was hesitant to post this because I don’t want to confuse anyone, but the more info you have the better decisions you can make. Please note the different needs for carbs between recreational CrossFitters (most of us) and competitive CrossFitters. The more you train, the more carbs you need, but as usual, we want high quality food to fill these roles. If you have questions about this, please ask a coach.


4. Increase your testosterone in two minutes wtih a power pose! Try this before your next workout.


Workout for Friday, February 13
10 minutes of Kipping Practice + Pull Up Practice
Those who have Kipping Pull Ups, Test Max Effort Set of Kipping Pull Ups
Those who do not have Pull Ups, work negative reps for 5X5 reps

12 min to Build up to Heavy Power Snatch Triple
EMOTM for 10 min, use weight from heavy triple.
1 Snatch Pull (Through Power Position + shrug)
1 Power Snatch

For Time:
30 Power Snatches (75/55)
Row 1,000m
15 Power Snatches (75/55)

10 min time cap