WOD Type: “Strength & Couplet”
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 13: 8, 6, 5, 5, 4, for a time of 3:58.
Burgener WOD Warm-up
WOD Particulars:
Metcon: Bike 16 Miles @ 104:32 – Had a great ride today. I started off to work early for the first 8 miles, then, since it was an early day for me (10:30am), I hit another 8 miles on the way home. Looking forward to the weekend. Hopefully I will get in some mountain biking early Saturday or Sunday…
WOD Strength:
- Dumbbell Snatch – 5 @ 5
– Weight –
- 30#, 40#, 50#, 40#, 30#
Couplet – 3 Rounds for Time of:
- 10 Squat Cleans @ 95#
- 20 Box Jumps @ 24″
Today’s WOD was another great one! It’s been a while since I’ve done a traditional crossfit workout. Today’s workout was fast, hard and intense.
WOD Skill Work: Jump Rope – Singles @ 120, 150, 150 reps… On the first round I miss stepped right at 50 reps. Continued on until 120 reps were reached. I realized I could have pushed myself harder and so the next round, I hit 150 reps unbroken! My calves were smokin hot and burning like crazy, but it felt good. The last round, I missed stepped at 68, then continued on unbroken to 150…
WOD Teachable Moment:
WOD Moment… Myth: You’ll be OK with a high protein/low carb diet
Fact: This type of diet aims to secure most of the daily required amount of calories from protein foods, such as meat, dairy products and eggs, with a very small part taken from foods containing a lot of carbs (bread, pasta, potatoes and fruits). The biggest problem with this diet is that many common and popular foods are forbidden, which makes it easy for the user to get bored or frustrated. When boredom and frustration set in, quitting time is never far off. Another problem is the lack of nutrients that are usually brought in by carbohydrate foods, while allowing the user to eat bacon and cheese that raise cholesterol levels.
The bottom line is that high protein/low carb diets result in fast weight loss in some users, but itís not just fat that goes away. People also lose some of their lean muscle mass and a lot of water as the kidneys work harder to rid the body of excess waste from protein and fat.
The added stress to your kidneys is not healthy at all and, in the long run, will lead to dehydration, headaches, feelings of nausea and dizziness. Before engaging in a long-term diet, you would do well to discuss it with your physician. And if you are really keen on dieting, try a balanced diet first, because it will help you lose weight without hurting your system.