Wednesday 5/15/19
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Wednesday 5/15/19

Friday Night Social, this Friday at 8 p.m. See you at Two Birds Taphouse!

Timing is Everything or … What does science say about how we should eat?

The Main Rules (i.e. if you’re short on time, just read this!): Consume the majority of your carbs before 3 p.m. when your body most efficiently burns glucose. In the late afternoon and early evening, focus on protein, cruciferous and leafy vegetables, and healthy fats.
Take note of the time when you take your first bite of the day (yes, coffee with milk and/or sweetener counts), then time your last meal so you finish eating 12 hours or less later. For example, if you grab a bite to eat in the morning at 7 a.m., finish eating dinner by 7 p.m.
The Why: The phenomenon known as the circadian rhythm is based on the rotation of the earth. As part of our species’ evolution, our bodies have adapted to daylight and nighttime, regulating certain functions accordingly (think sleep, metabolism, and hormone production). In 2017, three American scientists actually won the Nobel Prize in Physiology or Medicine for their discovery that all multicellular organisms – that’s humans, too – have “clock” genes that dictate wake and sleep patterns. They found these genes continue to function even when the organism was kept in complete darkness, proving that our internal clock doesn’t just react to light and day – it actually keeps time along with it. And that internal timekeeper is very picky about when we should and should not be eating.
Certain times of the day are more conducive to processing certain macronutrients. Up until about 3 p.m. is your optimal glucose-burning time (i.e. carbs). Therefore, eat the majority of your carbs in the morning and afternoon. Healthy fats (avocado, nuts, and olive oil) can be eaten throughout the day. Lunch should be your biggest meal of the day, and for dinner, your focus should be on lean protein, healthy fat, and lighter, water-based carbs (broccoli, green beans).
Your body requires periods of nonfeeding to perform a a host of reparative functions. About 6-8 hours after your last meal, your body switches from burning available sugar and glycogen stores to burning fat. Besides producing ketones, this fat-burning phase runs parallel with a detoxifying process called autophagy where the body will sweep up damaged proteins and organelles, helping counteract disease and aging.
Your gut also requires a break from digestion. The gut generates a new lining every 10 to 15 days. Every night your body removes 7-10% of the old gut cells and replaces them with new cells. (If you have “traffic” moving, you can’t repair the road.) Research suggests to refrain from eating for at least 12 to 14 hours. Try it out!  (via Oxygen Mag)

0:00 – 5:00
Instructor led Jump Rope warmup
5:00 – 15:00
Instructor Mobility

15:00 – 20:00
Strength explanation/prep

25 minutes (20:00 – 45:00)

Spend FOUR seconds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.

5x E5MOM

Level 4

5 Press at 115/75#
5/5 Half Kneeling Windmill Side Press (20/16)
12 Dips

Level 3

5 Press at 105/65#
5/5 Half Kneeling Windmill Side Press (18/14)
10 Dips

Level 2

5 Press at 95/55#
5/5 Half Kneeling Windmill Side Press
10 Dips

As always these are suggested weights. Tempo training should make light weights feel much heavier. Make sure to note how difficult/easy it is for you so that next week you can make appropriate adjustments. Remember the purpose of this training is to see how perfectly you can execute each lift, NOT how much weight you can heave overhead.

Level 1

5 Double Kettlebell Press
5/5 Half Kneeling Windmill Side Press
10 Box/Bench Dips

45:00 – 50:00
Workout Prep

50:00 – 60:00


Levels 2-4

10 minutes for Quality

Ladder: start with one rep of each movement and continue up the ladder until you have to break up a set; then start back over at 1, until the 10 minutes is up. Hold yourself to the highest standard; your performance is for your benefit, no one else’s. For Toes to Bar, if both of your feet don’t touch the bar at the same time, you have failed the rep, and that means you start back over with one rep of each movement.

Toes to Bar

L4 – 32/24
L3 -28/22
L2 – sub 2x Knees to Elbow (kipping) OR Hanging Knee Tucks (controlled, with a pause) if necessary (so 1 swing, 2 HKT; then 2 swings, 4 HKT; etc)

Level 1
5x for Quality

15 Swings
10 Hanging Knee Tucks (controlled with a pause at the top)/Situps