WOD Type: “Strength & MetCon”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:12…
Burgener Warm-up
WOD Particulars:
Metcon: Bike 14.2 Miles @ 59:36 – Today’s ride was awesome this morning. I broke the 30 minute mark for the morning commute. I’ve gotten close, but no cigar… It affected my afternoon ride as I could not get my legs to move as quickly as this morning. Still, beautiful weather means beautiful ride!!!
MetCon: Walk 3.8 Miles @ 1:09:32 with an average speed of 3.3 mph. Had Vicki and Mr. Mason with me…
WOD Strength:
- Back Squats – 5 @ 10 @ 60%
- 135# @ 10 Reps
- 135# @ 10 Reps
- 135# @ 10 Reps
- 135# @ 10 Reps
- 135# @ 10 Reps
Today’s WOD was Tough due to the hard ride and the walk. Good thing I only had to do 60% of my max. Any more and I would have melted my legs…
WOD Skill Work: Jump Rope @ 200 minimum contacts. I completed 2 sets @ 100 Reps each. I had a break at rep 58 on the second round, but other than that, good form.
WOD Teachable Moment:
WOD Moment… Advantages of Paleo Diet
Typically the Paleo weight loss program is characterized by following the nutritional habits of our own Stone Age forefathers while the traditional “athlete” diet program focuses on many carbohydrates and lower quantities of fat. “The Paleo Diet program designed for Athletes,” published by Loren Cordain, Ph.D., and also Joe Friel, links the favored Paleo diet plan to athletes by using the standard Paleo concepts and creating a diet plan which enables sports athletes to operate at only a top level.
As an athlete, eating routine performs a major role with regard to giving the vitamins and minerals needed to fuel physical exercises and enhance recovery. This Paleo diet program specializes in consuming entire, organic meals that allow one’s body to hold well balanced hormonal levels and make use of weight along with carbs as the primary sources of energy. These foods, as a general rule, include the produce that were ordinarily consumed through our own ancestry and family history during the Paleolithic period such as greens, fresh fruits and also toned animal protein.
Carbohydrates are usually the main target of most sports person diet programs, however the Paleo diet program intended for sportsmen offers precise suggestions to follow along with for eating carbs.
The conventional Paleo diet program adheres to a “unweighed and unmeasured” attitude, however to increase levels of energy plus recovery times, the particular Paleo diet reduces the suggested amounts regarding carbohydrates, protein and fat.
Year-round health proteins use, should be about 20 % to 25 % of the overall calories, although fat as well as carbohydrates will be different in accordance with the exercising agenda.
Over the basic preparation exercising period, fat calories ought to provide 30 % of your overall calories with fifty percent received from carbs. Throughout high training, an athlete carries a higher demand for carbohydrates which results in an expansion to 60 percent of the calories coming from carbohydrates as well as 20 percent from fat.
With regards to an sports person, the Paleo diet has lots of performance added benefits. Eating anti-inflammatory ingredients that are rich in trace nutritional value, minerals and vitamins lowers tissue swelling which could avert proper restoration. Cutting down system acidity will certainly cut down catabolism which will enhance lean muscle progress plus anabolic functionality.