AMRAP Fitness Strength and Conditioning

CrossFit South Rockland

www.AMRAPFitness.com

Tuesday, April 30, 2019

4/30 Day#9



Warm up 
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
DB push  press

Partner WOD
20 minute Ping pong
5 stone G2S
30 double unders
10 DB push press 
20 rope slams

GoFit
Warm up 
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill
DB push  press

WOD
5x
30:30
-Stone G2S
-Double unders
-DB push press 
-Rope slams


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Monday, April 29, 2019

5 Steps for SMART Goals



What does that look like?

Taking a long-term approach to improving our nutrition means we have intent, objectives, goals and a mission to accomplish not only short-term goals, but also long-term goals. The big picture mission is simple, we want to be happy, healthy and strong - both mentally and physically. Being consistent with healthy habits like drinking water, meal prepping, and eating real foods is key to accomplishing your long-term goals.

Intent without action accomplishes nothing.

Setting goals is easy. Being accountable for those goals is the hard part - and that's where working with a nutrition coach in customized nutrition programs and participating in ongoing coaching programs over time is important.

First, let’s start with mapping out a long-term approach. Follow these three easy steps:

Begin with the end in mind: What do you want to achieve? What will it take to get there?

Start small. The little wins will snowball into larger wins down the hill. Consistency wins.

Establish SMART Goals.

What's a SMART goal? Glad you asked!

S - Specific; Should be simple and defined what you are going to do.
M - Measure; Tangible evidence so you can achieve the goal.
A - Attainable; They should push you just outside your comfort zone.
R - Results-Focused; Goals should measure outcomes, not activities.
T - Time-Bound; Goals should be linked to a time frame that creates a sense of urgency.

Here's an example of what it looks like to map out nutrition goals over the course of a year:

I will eat a balanced breakfast using the plate method at least 5/7 days this week.

I will meal prep dinners with 3 compartment containers with balanced portions of lean proteins, green vegetables, healthy fats, and healthy carbohydrates for the next month to deal with busy times of the day.

I will eat balanced plates with lean proteins, green vegetables, healthy fats, and healthy carbohydrates, and have a glass of water instead of regular soda for at least 2 meals per day in the next 3 months.


Ivette Johnsen
Nutrition Coach
Healthy Steps Nutrition

www.healthystepsnutrition.com
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4/29 Day#8


Warm Up
Tornado Tag
400m run 
Form a circle of 4 or more. One participant is on the outside and tries to tag the selected individual in the circle.

Skill
Movement standards 

WOD
Upside-down Angie
For Time
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
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Sunday, April 28, 2019

4/28 Day #7 Motivation




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Saturday, April 27, 2019

4/27 Day #6 Hero Saturday

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.


Partner Warm up MB #3
3x 10 reps
MB shuttle 40m
MB rotations
MB shuttle 40m
MB sit ups
MB shuttle 40m
Partner wall ball shots

Skill
Movement Standards 

WOD
Hildy
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row


If you’ve got a 20-lb. vest or body armor, wear it.

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Friday, April 26, 2019

Diane's Fitness Journey

ser·en·dip·i·ty
/ˌserənˈdipədē/
noun
  1. the occurrence and development of events by chance in a happy or beneficial way.


I’ll call it “serendipity.”  I would never have sought out the AMRAP program if my company hadn’t offered it up as part of the company “wellness program.”  Just as I’ll never take up horseback riding unless someone plops a horse in front of me.  But life continues to surprise me, day after day…
Backtracking a bit- I did not grow up as an athlete.  My idea of athletics was chasing after my three brothers (and baby sister,) sprinting the neighborhood in bare feet, and playing pickup basketball wherever we could. My identity as an athlete shattered when I didn’t make the middle school basketball team.  Left turn out of sports and right turn into the world of music and theater.  In college, the theater program had us dancing every day of the week, starting at 8 a.m. every morning.  It was rigorous and disciplined, and I just loved it. Post-college, I continued to take dance classes, and also took up running. 
Years passed, and four babies later, I continued to run and take the occasional dance class.  The goal was to keep moving, keep sane and watch my weight, -but it was all contingent on grabbing precious hours. 
Fast forward to the present time.  I’ve been with this company for 5 ½ years now.  In October 2015 Ray came on board here at the gym and I was asked to help get a group of employees together to start a company group for the AMRAP Fitness wellness program.  We would train twice a week with the goal of creating some bonding between us as coworkers.  I loved it from the start.  It was challenging so many aspects of my fitness list- strength, cardio, gymnastic elements, etc.  It also challenged me to focus.  What is the workout? How many reps am I on?  How is my form? And mantras of positivity: I can run faster, I can do this one more time, and I will not lose my teeth on this box jump. I am lifting weights and doing pull-ups, for God’s sake…Over the last 3 ½ years my attitude toward my fitness has evolved from something haphazard to a more focused, integral part of my life.
And lest I forget- there are people who make all the difference in a program.  Ray has been a wonderful mentor and role model.  He is prepared, consistent, mindful, and holds us all to a high standard.  I am endlessly grateful that I tripped and fell into Ray’s program.  Which was one of the best decisions I have ever made!

Serendipity….
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4/26 Day #5


Warm up 
DB complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill 
DB C&J

WOD
DB Grace
For time:
30 clean and jerk for time

w/35 m/55
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Thursday, April 25, 2019

4/25 Day #4



Gymnastic #2 Warm Up 
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill


WOD
For time:
21-15-9
Row for calories & HSPU
*Scale up with STRICT HSPU

GoFit
Gymnastic #2 Warm Up 
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

Skill
Body positioning in ring row and push ups

WOD
Tabata the following:
-Rowing
-Mountain climbers
-Ring rows
-Push ups

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Wednesday, April 24, 2019

Your Mattress Health Affects Your Health Too


Your Mattress Health Affects Your Health Too

The food you eat, the air you breathe, and the physical activity you do all have a significant impact on your overall health. However, there is one overlooked item that can make or break your health as well: your mattress. You might not give your mattress much thought, but it can be responsible for pain, allergies, and fatigue. For this reason, it is important that you understand just how much of a difference your mattress makes and how to ensure it is a health-booster.

Sleep Should Be Pain-Free

You’ve probably heard the phrase “sink into bed,” and while it sounds cozy and luxurious, for your back’s sake, you shouldn’t take it literally. According to orthopedic surgeon Richard Guyer, the back has an S-curve. "If you lay down on a very, very soft bed, the curve is not supported and you lay like you’re in a hammock. I call it the banana position,” Guyer explains. While this is certainly comfy if you are relaxing in a hammock, laying this way for eight or more hours at a time means your back isn’t supported, resulting in stiffness and pain. Stiff mattresses can cause body aches as well, leading to hip, back, and neck pain. The best way to tell if your mattress is the source of your pain is to gauge how you feel when you wake up. If you feel sore and tired, or notice a significant dent in the bed, it’s time for a new mattress.

Sleep Should Make You Feel Rested

Your body needs sleep in order to feel rested, rejuvenated, and energized to take on the day. Unfortunately, your mattress may leave you tossing and turning, transforming a good night’s sleep into a nightmare. The issue could be a mattress that is too soft or too firm. Before you buy a new one, consider ways to adjust the firmness. To make it softer, purchase a foam mattress topper (which come in various widths) to add extra cushion and support that molds to the curve of your body. If you sleep in the same spot every night, your mattress may have become compressed, so try flipping or rotating it. As for added firmness, replace the box springs or remove them altogether and replace it with a sheet of plywood. If you think it’s time for a new mattress, do the right thing and recycle. Most of your mattress is recyclable, but it isn’t biodegradable. You can do your part to help the environment by dropping it off at the local landfill or schedule it to be picked up to be recycled.

Sleep Shouldn’t Aggravate Allergies

Outdoor allergens are impossible to avoid, but indoor allergens shouldn’t make you suffer when there are ways to combat it. Air purifiers certainly help, as will regularly dusting and cleaning your home, but what about what lies deep inside your mattress? Dust mites are a common culprit and are most likely lurking in at least one bed in your home. However, it isn’t the microscopic critters themselves that aggravate your allergies; it’s their poop. Even if you aren’t allergic, their waste can irritate you, leaving you feeling stuffed up or sneezy. Your mattress also contains sweat, dead skin, fungi, and pet dander.

If your allergies are acting up more than usual, or you are simply waking up feeling stuffy, it’s time to clean your mattress. It doesn’t take fancy cleaning products to get the job done. Household products such as baking soda, antibacterial spray, vinegar, and a vacuum will do the trick. Once you’ve deep cleaned your mattress, be sure to cover it with a mattress protector. Not only will this keep dust mites and allergens at bay, but it can also protect your warranty since most mattress warranties have strict hygiene regulations.


Up until now, you might not have given your mattress a second thought. However, your mattress affects your health way more than you might realize. From pain, allergies, to trouble sleeping, a healthy mattress could be the cure.

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4/24 Day #3


BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill
Snatch complex
Power snatch + full snatch + power snatch + OHS

Partner WOD
20 minute tag
Row for calories w/12 m/15
Strict ring dips to true support w/6 m/10
Snatch complex
Power snatch + full snatch + power snatch + OHS (can not be broken)




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Tuesday, April 23, 2019

4/23 Day #2


Warm up 
Shoulder Health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

Handwalk Warm Up
Bear crawl (locked legs)
Lateral plank walks (pull belly button into your back)
Wall climbs
Wall supported handstand facing wall 
-Hand lifts
-Shoulder taps
-thigh taps

Skill
Hand walk

WOD
3 rounds for time:
25m hand walk
50 KBS

GoFit
Partner KB Warm up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub

Skill
Bear crawls 

WOD
5x
30:30
-Bear crawls
-KBS
-V ups
-KB squats


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Monday, April 22, 2019

4/22 Day #1


Warm Up
Band Complex Drills
1 mile run/2K row

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Sled dragging

WOD
For time:
W/95# M/135#
200m sled drag forward 
200m sled drag backwards
200m sled drag forward


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Sunday, April 21, 2019

4/21 Motivational Sunday




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Saturday, April 20, 2019

The Pyramid Of Fat Loss

With more variables in play, getting ripped requires 24/7 diligence. Use this simple Pyramid of Fat Loss to manage your nutrition, workouts, and supplementation!
The Pyramid Of Fat Loss

Bill Geiger
Bill Geiger
October 24, 2018 •  10 min read
Sponsored By:
sponsored by icon
What I like most about offseason mass training is its simplicity. You just train hard and heavy while following the "see-food" diet.
Getting ripped, however, is a helluva lot more complicated. You not only have to start watching what you eat, you must also consume fewer calories each day than you're burning—but not too many more. And of course, that combination brings about hunger and food cravings.
Your ratio of macronutrients also changes to limit muscle catabolism during this period. Your training ramps up in intensity to raise your metabolism for the duration of your workout, so you're spending less time on your butt between sets. You may likely have to include cardio, perhaps in the form of high-intensity interval training (HIIT), to further increase the gap between calories in and calories burned. Supplements that help with energy, focus, and fat loss become even more beneficial as your body becomes increasingly fatigued. And with all that work, you need a recovery strategy that's better than "I'll catch up with my sleep over the weekend."
All that extra work pays big dividends come contest time or when you pull your shirt off at the beach, though. You will have separated yourself from those still following that simple offseason program.
To help sort through the most critical factors and provide a few strategies to get you started, we've devised a fat-loss pyramid.
Pyramids, not unlike the foundation of a house, are built from the ground up. The bottom level is the most critical, because it must support everything above it. Nail the bottom tier of the pyramid, or all the work you do on top will have been for naught.

Level 1. Establish A Caloric Deficit

"To lose body fat, you have to expend more energy than you take in," says EAS spokesperson and amateur bodybuilder Steven Lopez. "If you're in a surplus, you'll gain weight; if you're taking in about what you're burning, you won't!"
The first step to setting up a diet is to determine how many calories (or macros) you need to place yourself in a calorie deficit. A popular and convenient approach is to start with an online fitness calculator that estimates total daily energy expenditure (TDEE). This simple-to-use calculator requires you to provide a few pieces of basic information about your size, exercise habits, and goals (choose "Fat Loss" to match your goal for this program). It then estimates the number of calories (and macros) needed per day to help you reach that goal.

Exercise increases the number of calories you burn each day.
The caloric deficit is roughly 300-700 calories a day, depending on your body weight. This will allow you to lose weight at a safe rate of about 0.5-1.5 pounds per week.
Because the numbers computed are all estimates, monitor your results over the next 7-10 days by weighing yourself every other day at the same time.
"If your weight isn't trending downward, you're not in a deficit," says Paul Salter, MS, RD, Bodybuilding.com's nutrition editor. "However, if you drop a few pounds in the first 7-10 days (partly because of water loss that first week), you're right where you want to be. Continue with this current plan until your weight begins to plateau. Once you plateau, further reduce your calories by 10-20 percent to recreate a calorie deficit. Your goal is to lose 0.5-1.0 percent of your body weight per week. This amounts to 1-2 pounds per week for a 200-pound individual. Losing weight any faster than this significantly increases your risk of muscle loss and the likelihood that you'll derail your dieting efforts because you're being too strict."

EAS Myoplex Pre-Workout
EAS Myoplex Pre-Workout
The Power Combo for Increasing Nitric Oxide and Stamina!

Level 2. Calculate Your Macros

"Following the correct macro breakdown for your specific goals is just as important [as a caloric deficit]," says Lopez. "If you're trying to get ripped, the goal is always to lose fat while maintaining muscle mass. Tracking your macros as well as your calories will ensure you're continuing to make progress."
The macronutrient calculator in Level 1 gave you a starting point for macros. If you click between "Maintenance" and "Fat Loss," you'll notice the calories drop significantly in fat-loss mode. No surprise there.
The carbs and fat also drop, but not your recommended protein intake. "Protein's importance isn't limited to people trying to gain size; if you're dieting, protein should become your new best friend," says Salter. "Protein slows down digestion and triggers the release of appetite-suppressing hormones—talk about a defense against hunger and cravings! And consuming sub-optimal protein levels may result in your hard-earned muscle mass being used as energy."
Research suggests consuming 0.8-1.25 grams of protein per pound of body weight may be optimal for minimizing muscle loss during a diet, particularly during a low-calorie or prolonged diet.[1,2] Salter urges you to remember that the additional bump in protein should not come at the expense of knocking yourself out of a caloric deficit. You must compensate by reducing carbs, fat, or a combination of both to maintain your deficit.
To date, you may have avoided counting macros and calories, but winging it here can cause huge daily caloric fluctuations. "It's absolutely smarter, at least initially, to track exactly how many calories you're taking in," advises Lopez. "This will allow you to cut or adjust macros and calories when needed to reach your fat-loss goal. Counting calories is an important tool to help you lose body fat."
"A diet consisting of whole, unprocessed foods is the place to start your fat-loss journey [in the kitchen]," says Krissy Kendall, PhD, CISSN, science editor at Bodybuilding.com. "That helps ensure you're getting not only your crucial macronutrients, but also the micronutrients your body demands for optimal performance and recovery."

When restricting calories, eating enough protein becomes even more important.
Many dieters mistakenly take the hatchet to their carbohydrate intake. "But there are more horror stories with this approach than success stories," Salter notes. "Extended low- or no-carb diets tend to depress metabolism. They also can rob your workouts of much-needed energy."
To maximize gym performance, eat a majority of each day's carbs during your pre- and post-workout meals.
"An additional approach to consider is carb cycling," Salter adds. "In its basic form, carb cycling involves manipulating the amount of carbs you consume each day in relation to your training. For example, consider eating a higher amount on training days and fewer on nontraining days. This will further help ensure you're fueled appropriately for training."
Don't forget that the type of carbs is also important. "It all has to do with the insulin response and your blood-sugar levels," says Lopez. "Simple carbs will cause a rapid increase in blood sugar and are more likely to be stored as fat unless you restrict them to pre- and post-workout." Outside of those windows, too many simple carbs can set you up for an energy crash soon after consumption.
"Instead, opt for complex carbs that digest and are absorbed more slowly. The smaller impact on blood glucose and insulin will provide steady energy in the hours to come while helping to keep your appetite in check."

Level 3. Manipulate Your Training

Once you've dialed in your nutrition to better suit fat loss, you need to do the same when it comes to training. After all, a mass workout isn't ideally suited for getting you lean. Let's look at some ways to decrease fat while minimizing muscle loss.
  • Favor multijoint exercises over single-joint ones. This is fairly common advice, but some workouts, especially for shoulders or arms, depend heavily on single-joint moves. Because you recruit a greater number of muscle groups when doing multijoint exercises and can push more weight, they'll do a better job of boosting your metabolism. Plus, they better trigger a cascade of favorable anabolic hormones. This can greatly affect muscle growth and fat burning.
  • Use fairly heavy loads while shortening your rest intervals. Going light for high reps may seem like more work, but it doesn't do much for the fast-twitch muscle fibers. Fast-twitch fibers are the most prone to growth via resistance training and may be subject to atrophy when they are no longer targeted. Research shows that training with heavier weight (around 6RM) helps to raise metabolism higher and for longer than using lighter loads.[3]
  • Keep your work-to-rest ratio about 1-to-1. "You can best maintain strength by sticking with 8-12 reps and maintaining high-volume work, says Nikki Walter, a fitness model and EAS spokesperson. "Also, improve your conditioning and fat burning by doing more activity between sets or simply reducing the length of your rest intervals." Your body does adapt to this protocol, but it will be challenging at first.
  • You know you have to burn more calories to get lean, but lengthening your workout isn't the answer when on a reduced-calorie diet. Catabolic hormones like cortisol can start to rise after about an hour of higher-intensity training.[4] Instead, increase the volume by using intensity principles such as rest-pause, dropsets, supersets, cluster sets, density training, or even a technique like FST-7 on your final exercise.
    The goal here is to do more work in less time, increasing the intensity of your workout to improve your conditioning and elevate excess post-exercise oxygen consumption (EPOC). That simply means you burn an increased number of calories long after your workout as your metabolism slowly returns to equilibrium. This process can take up to 24 hours.

Adding cardio can increase the gap between calories consumed and calories burned.
Even with all that work, your daily gap between calories in and calories burned may still not be wide enough to promote fat loss. Since you've already drawn a line on the length of your weight workouts, let's consider how cardio activity can push you over the top. Fortunately, research has verified a more time-efficient protocol than sitting on a bike or treadmill for an hour; it's called high-interval intensity training (HIIT).
HIIT involves cycling periods of high-intensity work with easier ones for recovery, and you repeat those back and forth over the course of 20-25 minutes. Because of its effect on metabolism and EPOC, it can help you burn more calories and fat in less time than steady-state.
"I find HIIT especially useful for people who are tight on time and still want to get cardio work in," says Walter. "HIIT is superior for raising metabolism and decreasing body fat; it's a time-efficient method for burning calories while also improving your conditioning and heart health."

Level 4. Supplement For Fat Loss And Energy

It can be especially hard to recover adequately, meet your macros, and train hard when cutting. This is where a quality supplement can help.
"If your goal is to get shredded, a quality whey protein should be a top priority," says Kendall. Besides its effects on stimulating muscle protein synthesis and helping your muscles repair and recover after a tough workout, increased protein consumption is associated with higher rates of satiety (feeling of fullness) and thermogenesis (energy expenditure).[5]
Caffeine is the foundation of an effective pre-workout supplement. Studies have shown caffeine-containing supplements may improve the rate of fat breakdown and reduce perceived exertion during exercise.[6,7] Also consider green tea extract, or more specifically EGCG, the primary ingredient in green tea extract responsible for boosting metabolic rate.[8] Taken together, the combination of EGCG and caffeine have been shown to be more effective when it comes to fat loss and increased energy.[9]

Energy levels can lag when following a calorie-restricted diet. That's where supplements can help.
Certain types of fat—like fish oil—can help you lose body fat while increasing fat-free mass.[10,11] Supplementing with omega-3s has actually been shown to help your body burn more fat while also increasing rates of protein synthesis and muscle gain.[12]
Because of the increased intensity and density of fat-loss workouts, Kendall notes that hydrogen ions accumulate, lowering your blood's pH levels while contributing to fatigue. Carnosine, a protein building block that beta-alanine helps to produce in your body, serves to buffer hydrogen ions. This allows you to work at higher intensities for longer periods of time.[13]
Additional supplements to consider include calcium and vitamin D. A calcium-rich diet has been shown to increase rates of fat oxidation, reduce fat absorption, and help control appetite, while vitamin D intake is related to lower levels of adiposity and improved metabolic health.[14-17]
Achieving fat loss requires important foundational strategies, but your chances of success improve when you address all levels of the fat-loss pyramid. And if at any time you decide to switch goals and build muscle, check out our Pyramid of Muscle-Building!
References
  1. Butterfield, G. E. (1987). Whole-body protein utilization in humans. Medicine and Science in Sports and Exercise, 19(5 Suppl), S157-65.
  2. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
  3. Børsheim, E., & Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine, 33(14), 1037-1060.
  4. Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591.
  5. Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition & Metabolism, 5(1), 8.
  6. Costill, D. L., Dalsky, G. P., & Fink, W. J. (1977). Effects of caffeine ingestion on metabolismand exercise performance. Medicine and Science in Sports, 10(3), 155-158.
  7. Arciero, P. J., Bougopoulos, C. L., Nindl, B. C., & Benowitz, N. L. (2000). Influence of age on the thermic response to caffeine in women. Metabolism: Clinical and Experimental, 49(1), 101-107.
  8. Nagao, T., Hase, T., & Tokimitsu, I. (2007). A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity, 15(6), 1473-1483.
  9. Thielecke, F., Rahn, G., Böhnke, J., Adams, F., Birkenfeld, A. L., Jordan, J., & Boschmann, M. (2010). Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study. European Journal of Clinical Nutrition, 64(7), 704-713.
  10. Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. C. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.
  11. Noreen, E. E., Sass, M. J., Crowe, M. L., Pabon, V. A., Brandauer, J., & Averill, L. K. (2010). Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition, 7(1), 31.
  12. Smith, G. I., Atherton, P., Reeds, D. N., Mohammed, B. S., Rankin, D., Rennie, M. J., & Mittendorfer, B. (2011). Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia–hyperaminoacidaemia in healthy young and middle-aged men and women. Clinical Science, 121(6), 267-278.
  13. Harris, R. C., & Stellingwerff, T. (2013). Effect of beta-alanine supplementation on high-intensity exercise performance.
  14. Caron‐Jobin, M., Morisset, A. S., Tremblay, A., Huot, C., Légaré, D., & Tchernof, A. (2011). Elevated serum 25 (OH) D concentrations, vitamin D, and calcium intakes are associated with reduced adipocyte size in women. Obesity, 19(7), 1335-1341.
  15. Sulistyoningrum, D. C., Green, T. J., Lear, S. A., & Devlin, A. M. (2012). Ethnic-specific differences in vitamin D status is associated with adiposity. PloS One, 7(8), e43159.
  16. Jacqmain, M., Doucet, E., Després, J. P., Bouchard, C., & Tremblay, A. (2003). Calcium intake, body composition, and lipoprotein-lipid concentrations in adults. The American Journal of Clinical Nutrition, 77(6), 1448-1452.
  17. Gonzalez, A. J., White, E., Kristal, A., & Littman, A. J. (2006). Calcium intake and 10-year weight change in middle-aged adults. Journal of the American Dietetic Association, 106(7), 1066-1073.

ABOUT THE AUTHOR

Bill Geiger

Bill Geiger

Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines.
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This class is intended as a jump off point for clients & athletes to systematically begin to address their nasty tissues and grody joint mobility. This is an aggressive means of restoring your mobility as well as range of motion. Please understand that you should be responsible for your own business and do your do diligence on your own as well. Don't wait until you acquire an injury.

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World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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What is Fitness

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The Crossfit Journal

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Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."



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