Workout of the Day
Complete 6 rounds, each for time of:
- 300/250m row
- 2 rope climbs
Start a new round every 4 minutes.
WOD Notes: Ideally each round should take around 2 minutes to complete. We can modify the row or rope climb version to fit that time domain! Each round should be capped at 3 minutes.
Lift Move Work Notes: This Friday, we’ll be holding the “Lift Move Work” workout in our regular classes. This can (but does not need to) be part of an international online CrossFit competition. We do not expect you to sign up or compete but it does look like a really fun 3 part workout to do on a Friday! If you are interested in seeing the workout ahead of time or would like to sign up to be in the competition, you can find more details HERE.
Nutrition Notes: 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.”