Yes, this is the workout for Saturday!  Booya Bitches!
Here ya go slappy:

Run 800  (Bring your warm clothes)
30 Wall Balls   20/14
30 Box Jumps 24/20
30 Deadlift @185/125
30 Lunges w/  Wall Ball
30 GHD  Sit ups
—–100 Double Unders —–
30 GHD Sit ups
30 Lunges with w/ Wall Ball
30 Deadlift
30 Box Jumps
30 Wall Ball
Run 800
When you are complete with the workout Grab your Deadlift Bar and Start Cleaning!
You have 5 Minutes to Reach 1,200 lbs for men and 650 For Women
5 Minutes!!!

If you have not yet signed up for the Games click on the link and do so!
The Games start next Thursday the 22nd.

https://games.crossfit.com

Eat Frequent Meals:

Many of the benefits of this have already been covered. Eat meals every 2-3 hours. All meals should contain protein and some form of carbohydrate. The types of carbs which are best were covered in the previous section. Meals that are not close to the workout period should contain small amounts of good fats. It is also a good idea to snack on low-calorie and/or high fiber fruits & vegetables throughout most of the day.

• • • Eat sufficient protein. Again 1 g/lb is a good rule to go by.
    • Drink enough water. Even mild dehydration can significantly reduce metabolism & performance.
    • Eat lots of fruits & vegetable.
    • Remember to get post workout nutrition as soon as possible.
    • Heavier, starchy carbs are best following a workout.
• Metabolic rate is highly modifiable. Eating more and burning more overall calories (through diet and exercise) is preferable to eating less and burning less.

Cheat Meal:

A cheat meal once per week is perfectly acceptable. It is important, though, to cheat with food types, rather than excess calories. This means that you can have some chips, some sweets, or some beer. But you still need to stay within the same calorie ranges. Binging with 4000 extra calories of junk food can cancel out several days-worth of hard work.

However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week. Any benefits of a cheat meal are 100% psychological, although those benefits can be substantial.

Skill:

Clean and Jerk
10 x 1

Workout:

50-30-10
Cal Bike/Row
Burpees

Carbohydrates are the fuel for fat burning performance. Having full glycogen stores also sends triggers that directly & indirectly result in greater fat oxidation. By eating more, and exercising more, you can burn more total fat.

So before you say to yourself, “My maintenance levels are 2853 calories per day,” ask yourself how you can make your body burn more overall calories. You still need to eat less than you take in, and you still need to make regular adjustments. But you can increase your metabolic flux, or total calories taken in & burned in order to increase fat loss.

• • • Eat frequent meals
    • Eat plenty of protein
    • Eat plenty of fruits and veggies
    • Drink plenty of water
• Increase your caloric intake, and increase the amount of exercise

Skill:

Snatch 10 x 1

Workout:

Row 1000 M
30 Handstand Push ups
Row 1000 M

Protein Synthesis is greatly increased by immediate post workout nutrition. In fact, it can be increased immensely vs. a meal eaten 1-2 hours later. This is not only important for bulking, but also for maintaining muscle mass while cutting.

This goes hand in hand with insulin sensitivity. Getting immediate post workout nutrition can increase glucose uptake by as much as 6 times compared to a meal eaten 1-2 hours later. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day’s workout performance.

As you can see, it is important that the nutrient get to the muscle cells as soon as possible. So obviously, we want fast absorbing & fast digesting nutrients. For this reason, liquid meals are ideal. Fast absorbing carbohydrates are also ideal.

Maltodextrin is probably the best source, as it is absorbed by the stomach faster than sucrose or dextrose. Whey is the ideal choice for a protein source. 1-2 grams of extra glutamine and BCAA’s are also very beneficial. Aim to consume about 30 grams of protein, and 60-80 grams of carbohydrate, or .25 g/lb of protein, and .5 -.75 g/lb of carbohydrate.

Skill:

Overhead Squat
3 x 3
Every 90 Seconds

High Hang Power Clean
7 x 2
Every 90 Seconds

Workout:

17 Min Amrap

3   Deadlift @315/205
5   Box Jumps @30/24
10 Push Ups

 

Protein:

It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important.

These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis.

Fats:

Fats are very important, but it is also important to eat them at the right time. As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise.

Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout.

Insulin Sensitivity:

After a workout, muscle sensitivity to insulin is greatly heightened. If post workout nutrition is delayed, the muscles can start to become resistant in as little as 30-45 minutes.

However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. This goes hand in hand with glucose uptake & glycogen re-synthesis. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate.

Skill:

3 Position Snatch
5 Complex Total Increase weight

Skill:

Front Squat
3 x 3

Workout:

9 Rounds
5 Thruster @115/75
5 C2B Pull up

To continue from Thursday, The body has greater needs for certain nutrients at certain times. In a nutshell, carbs are most beneficial after exercise, while fats are best consumed well before exercise, or several hours after. Protein is important throughout the entire day, but there is an increased need for it after a workout, certain amino acids in particular.

When carbohydrates are consumed, they can either be stored as glycogen or as fat, or burned as energy. The majority of them will either be stored as glycogen or fat. Obviously, we want them to be stored as glycogen, and not as fat. The timing of carb consumption can make a huge difference.

After a workout, muscle sensitivity to carbohydrates is greatly increased. During other times of the day, the muscle cells are less sensitive to carbs, and the fat cells are more sensitive. Therefore, the optimal time to consume carbohydrates is immediately afterwards, all the way up to 6 hours after.

Fast absorbing carbohydrates mixed with a little bit of protein taken 15-30 minutes before a workout can also help to boost performance and reduce the amount of muscle protein that is broken down.

During the rest of the day, it is best to eat starchy vegetables (sweet potatoes, spinach, etc.) and fruits rather than lots of starchy carbohydrates (bread, pasta, rice, etc.) Do not eliminate them, though. You still need them, just not as much.

Skill:

Hi Bar Back Squat
5 x 5

Behind the Neck Jerk
5 x 3

Workout:

25-20-15-10
Swings @70/55
GHD Sit up
Single Leg RDL @55/35

I will continue and finish the article on Eating well over the weekend.

Skill:

Snatch 1-1-1-1-1

Clean 1-1-1-1-1

Don’t use your own Bar, team up with other members and share a bar.
It’s much more motivational and Fun if we do it together.

Workout:

With a partner  Amrap in 13 Minutes
“I go, You go” Fashion

10 Swings   35/26
7   Clean
5   Rack Squat
3   Push Jerk

Hello Today!
To continue from yesterday I was asked about Energy Balance.
What’s Energy Balance?  Basically eating so your Macro nutrients are balanced throughout the day at each meal.
Why is this so important?
Well, For a simple example Let’s say you are trying to lose some unwanted Body fat and let’s say you are doing something like the zone diet and on that zone diet you are supposed to have 400 grams of carbs per day.
On the zone diet the 400 grams of carbs will be divided amongst your 6 meals for the day.  Reason being is that your body does not need 400 grams of carbs at once right?
Your body needs energy (carbs) throughout the day based on what it is doing.  At the time you workout during the day you will need more carbs than when you are going to bed right?   This goes the same for all Macros.
Yes, right Chris.
Get what energy balance is?
Along with Balancing your Macros comes the storage of extra unused Macros.
If Carbs are gorged at one meal most of them will be stored as fat, once your glycogen stores are restored the rest will get stored as Fat, not energy but disgusting mushy nasty Fat!
Get it?

Workout:

Perform Each exercise for 4 Minutes Tabata Style
Take 1 Minute rest between each exercise
Thrusters @75/45
Rest 1 Min
Pull up
Rest 1 Min
Cleans @95/65
Rest 1 min
Dips
Rest 1 Min
Deadlift @135/95
Rest 1 Min
Swings @55/35
Rest 1 Min
Push Up
Rest 1 Min
Bike

Some of You seem to have a tough time figuring out what I mean when I say “Stay Tight”, Now I know I probably don’t say it enough during the day (I probably only say it 1,000 times a day) so it’s my fault.
Let me tell you what I mean when I say “Stay Tight”
First of all I have a wonderful picture of Mitch who actually gets it

Mitch knows how to stay tight!   look at that face!
This dude stays tight, You need to take a deep breath in at the top and hold your breath throughout the rep and let the air out at the top!
How many times do I need to say it?
Unfortunately the only time you listen is when you get hurt.  Don’t let that happen.
Check out that face!

So we figured out that not eating enough is bad but just as equally bad is eating way to many calories.  For some reason when I say to eat every 2 and a half hours this means to some that you can eat whatever you want as long as it’s in the right time zone.
C’mon.
Don’t be silly, WE do need to eat frequently for several reasons.
We need to keep a steady stream of protein into your system, we Fuck that up and it’s gonna be bye bye hard earned muscle for you!  Our body does not save protein for later use as it does Carbs so we need to keep it there for use all the time.
Not only is it bye bye muscle but it’s almost impossible to build muscle without protein coming in frequently.
We also want to keep our insulin levels the same all day and night not jumping up and down rapidly.
Keeping our Insulin level and energy balance level is important for burning fat and building muscle
Keeping a steady flow of nutrients all day is the idea, which is why the zone works so well, it’s the same balance of nutrients at every meal.
Got it!  Get it!  Good!

Skill:

Push Press
5 x 5

Barbell Row
5 x 5

Workout:
50 Wall Balls @20/14
40 Push ups
30 GHD Sit ups
2K Row

Skill:

Overhead Squat
5 x 5

Overhead Barbell Lunges
4 x 10

Workout:

12 Min Amrap
5     C2B pull ups
7     Burpee
10   Hang Power Clean @135/95

Ok, so I’m going to start the several part good eating series.
I’m going to start with the amount of food you need to eat, I know I’ve said this over and over again but I am starting to think that no one is really paying any attention.  As much as I’ve tried to ignore this I think it is a fact I have to deal with.
Your body will not let you lose Fat without eating enough calories, this is true not false, please believe me.
Not only will you not be burning any fat but you will have a better chance of burning that hard earned muscle you worked so hard to put on.
And on a performance note, yours will suffer in the gym.
Your body needs food for energy and without a sufficient amount of calories your body will surely end up using your muscle for energy.
So from todays’ lesson please take away the fact that YOU NEED TO EAT!!!
STARVATION IS BAD EATING IS GOOD!