The 10am crew working hard at keeping the arm extended straight up overhead. This weekend we had our first "Nutrition Discussion/Talk." One of the main topics we discussed centered on nutrition and how it relates to training. More specifically in this case, eating enough. In my opinion it is WAY more important that you eat enough than it is that you eat Paleo. What that means is that if you find yourself in a situation, say like late at night or post Nutritious Paleo meal still legitimately hungry with no quality food sources left, and you had completed an intense workout earlier that day, find something to eat and EAT IT. If you do not eat sufficiently, your body will respond to that by eliciting a stress response that tells you to get your butt up and find some food. This stressor will not allow you to sleep proficiently or at all. And what you end up with is a crappy night sleep (stressor) and a wonderful case of fatigue. Throw an intense workout on top of that first thing in the morning and your on your way to learning about overtraining the hard way. What you HAVE to make sure of, especially if you are training at a high intensity, is that you are eating enough, so you can attempt to take your body out of the sympathetic (fight or flight) side of the autonomic nervous system and into the parasympathetic (rest and digest) side. If you are not sleeping, eating insufficiently, and training hard, your body is in a constant alerted or stressed state. The body wants to be for the majority in a parasympathetic or restful state. We have to understand the importance of this restful state, it is where all favorable adaptations and gains are made. That means doing everything we can to make sure we are eating and sleeping enough, so we can stay healthy and make positive gains in training. The most important part of this adequate food intake is the consumption of carbohydrate, which the lack there of is also a stressor. Crossfit workouts spend most their time in the glycolitic energy pathway, which relies on glucose (primary energy substrate) and its storage form glycogen. What happens is these glycogen stores are depleted during a workout (nothing wrong with that) and need to be restored by eating carbohydrates. If these glycogen stores are not restored, your body elicits a stress response (here we go again), in the form of stress hormones to raise blood sugar. And if glycogen is not there to supply the body with the needed glucose, the body makes glucose (gluconeogenesis) from other molecules like proteins, one in particular glutamine (amino acid for building muscle tissue). Kind of feel like that could be counterproductive? I had my own realization of this when doing the zone years ago. I simply was not eating enough food and carbohydrate (my fault, not The Zone’s) for my level of activity. I would often find myself trying to go to bed with my heart beating and eyes wide open with dilated pupils (sympathetic nervous system) with no sign of relaxing in sight. Most nights I would say screw my 19 blocks, go eat a bowl of cereal and pass out before my head hit the pillow. And that is the point of all this, it is WAY more important that you eat enough food than it is to stick to your 11 blocks or Paleo foods when you are legitimately hungry, especially if you Crossfit. Easy fix, always have JAPANESE SWEET POTATOES available. They are amazing and will give your body the glucose it needs and allow you to rest more easily. Side note - If the topic of stress intrigues you, check out “Why Zebras Don’t Get Ulcers” by Sapolsky.
Bench 3 x 5
then: 7 h-db clean and 25m db 1 arm *waiter walk - switch hands each round. 6 rounds
*sub 5 hspu if you have them unscaled only.