Chip Away

Mobility: Dynamic Warmup

Skill: Lunges, Double unders, Ring Dips, K2E, KB Swings, Hang Squat Clean, Back Extensions


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Cooldown: Lacrosse Ball & Foam Roll your tender bits

More Questions about the bloodwork test for the upcoming CrossFit Nutrition Seminar answered: 

Hgb A1c:    Average blood sugar over a 3 month period.  Sugar molecules attach themselves to cells throughout the body, this processed is called glycation.  The more glycation that occurs the more likely someone is to developed a health related illness. Diabetes, heart disease, ect  We can monitor diet intake and change diet to optimize health.

Insulin:  “Hyperinsulinemia”  High insulin levels in the blood…..controlling Insulin levels should be the number one goal of any individuals diet.  High insulin levels are going to lead to wt gain, decrease performance, increase fatigue, decrease mental capacity.  If we are going to talk about controlling Insulin then why not monitor the diet and then test how much we are producing?

Vitamin D:  75 % of clients that have had their blood work tested with me have been low.  The number one thing I will say about optimal Vitamin D levels is quality of life.  People will respond that they just feel better!  Low vitamin D levels have been linked to depression, insulin resistance, decrease strength secondary to decrease testosterone levels.  And yes even west coast peeps have been low.

Lipid Profile Panel: Many people are confused from the cholesterol levels.  What does the total mean? Which is my good? Which is my bad?  We will actually look at what is called Trig/HDL ratio, which is the number one indicator of heart disease.  Many studies have looked at the cholesterol lower medications and their effect on death outcomes.  What they are finding is that even though LDL cholesterol dropping with medications clients are still at high risk of heart attack if they have a high trig/HDL ratio.  Once again we can dial individuals in by changing their carb/fat/protein ratios based on blood work, body composition, and performance.


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