Daily WOD – Oct 17, 2020

Bob Kr working through ring rows!

Workout of the Day

Complete 5 rounds for time of:

  • 20 weighted box step ups (135/95# to 20/16″)
  • 10 evil wheels
  • 10 strict pull ups

Time cap = 25 minutes.

WOD Notes:  For the step ups, place a bar on your back (back squat style) and step.  Choose a weight/height combo that allows for smooth motion.  You should not have to use momentum to get onto the box. The weight should be significantly under 50% of your 1RM. Depending how you scale, you may hit the time cap, but you’ll get 25 minutes of hard work!

Handstand Notes:  We’re excited for today’s handstand clinic! It will be in place of the 10:00am class and is FREE for all members (doesn’t count toward your weekly totals). The goal of this hour long session is to help you develop your handstand and HPSU skills, whether you’re trying to get upside down for the first time or working toward 20 handstand push ups in a row! It will be led by Ricky, John, and Nikki. There are only 14 spots so be sure to reserve a space early if you want to attend!

Nutrition Note Day 13: Sugar 201. How does your body regulate blood sugar? There are two key hormones – insulin and glucagon – that keep your blood sugar (glucose) in balance. As you digest carbohydrates, your blood glucose rises, which triggers your pancreas to release insulin. The insulin travels to your cells and tells them to take in the glucose where it can be used for energy. Liver and muscle cells can also convert glucose to glycogen for storage for later use. Several hours after you eat, the glucose levels in your blood start to fall below the desired range. Your pancreas now produces glucagon, a hormone that signals your liver and muscle cells to change the stored glycogen back into glucose and release it back into your bloodstream, where your other cells can use for energy. So how does excess sugar lead to weight gain? Once the liver is full of glycogen, it starts turning glucose into fatty acids for long-term storage as body fat. That’s why, in its “World Class Fitness in 100 Words,” CrossFit gives this simple advice: “Keep intake to levels that will support exercise but not body fat.”

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