Come in between 4:30 and 7:00 tonight for Open Gym! You can work on anything you like including a workout from the last week:
- Bench Press 10-8-6-4-2 then cash out card
- Run 5000m
- AMRAP in 15 minutes of: 5 hang power cleans (185/115#), 7 pull ups, 9 box jumps (24/20″)
- AMRAP in 20 minutes of: 5 right TGU, 2 rope climbs, 5 left TGU, 1 minute plank
- Front Squat 5×8 then 50 pistols NFT
- Complete 15 rounds for time of: 2 muscle ups, 10 wallballs (20/14# to 10/9′)
Nutrition Note: Day 18/40. 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 his “World Class Fitness in 100 Words,” Glassman gives this simple advice: “Keep intake to levels that will support exercise but not body fat.”
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Schedule reminders!
5:30am – CFE with Coach Mark
7:00pm – Yoga with Amy
Welcome back Betsy!
Thanks! Feels good to be back!
CFE @ 5:30am
Any Order
2 Mile Run
100 Burpees
50 Deadlifts (135/95)
CFE
Catherine 30:08 Rx
Faith 31:32 (row, 20# slamball)
Chris 34:20 Rx
Jenn 31:46 Rx
Kelly 27:00 (85)