Tuesday 2/13/2018

Strength
1 Clean + Max Rep Hang Power Clean
@70-75%
Rest 3-4 Minutes X 3
WOD
12 Minute AMRAP
10 Front Squats 185/125
50 DU

Monday 2/12/2018

Strength
Press
5×1
-5lbs heavier than 1/23
-Last set is max Effort
WOD
20 Minute AMRAP
400m Run
20 Pull-ups
10 HSPU

WEEK OF 2/12-2/18

Monday
Strength
Press
5×1
-5lbs heavier than 1/23
-Last set is max Effort
WOD
20 Minute AMRAP
400m Run
20 Pull-ups
10 HSPU

Tuesday
Strength
3 Sets:
1 Clean + Max Rep Hang Power Clean
@70-75%
Rest 3-4 Minutes
WOD
12 Minute AMRAP
10 Front Squats 185/125
50 DU

Wednesday
Strength
Back Squat
7×2 @85-90%
WOD
5 Rounds
5 S2O 155/105
7 T2B
9 KB Swings 70/53

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
QuickFit Class
11:15-11:45
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5×3
-5lbs Heavier than 1/26
WOD
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster 95/65
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

Saturday
WOD
Partner WOD
100 Kettlebell Swings (32/24 kg)
400 Meter Run
100 Wall Balls
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Wall Balls
400 Meter Run
100 Kettlebell Swings
Both athletes perform the run together

Sunday
Strength
Front Squats
5×6@75-80%
WOD
For Time:
40 Cal Row
80m Farmers Carry (AHAP)
40 Push Ups
80m Farmers Carry
40 Box Jumps 24/20
80m Farmers Carry
40 Push Ups
80m Farmers Carry

Thursday 2/8/2018

Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
QuickFit Class
11:15-11:45 am 
Weightlifting Class
12:00 pm

Wednesday 2/7/2018

Strength
Back Squat
6×4@80-85%
WOD
6 Rounds
5 Power Cleans 155/105
30 Double Unders

Blood Sugar Levels and Cognitive Impairment – By Karny Jacoby, MD FPMRS

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SLATE JOURNAL CLUB FEBURARY 2018

Karny Jacoby, MD FPMRS

Hello Slate Crossfitters:

February is upon us and enough time has passed since the holidays so that we have forgotten our goals of a no added sugar pure Paleo diet.  This “hot off the press” new article should inspire us to keep up with our mantra of “no added white stuff”!

HbA1c, diabetes and cognitive decline: the English Longitudinal Study of Ageing

https://link.springer.com/article/10.1007/s00125-017-4541-7

A fascinating longitudinal study looking at 5189 participants and comparing multiple cognitive assessments to Hemoglobin A1c levels.  This blood test is a marker of average glucose levels in a person over the past 2-3 months.  It is a common lab test done to diagnose and monitor diabetes and pre-diabetes.  The great thing about this test is that you can’t cheat as it rises or falls with consistent blood glucose control.  

What they showed is that there is a correlation between elevated Hemoglobin A1c levels and cognitive impairment, and that there was a linear association.  This means that with each incremental rise in Hemoglobin A1c, there was also an incremental fall in cognitive skills.  What this also means is that people that were NOT diagnosed as diabetics also had cognitive impairment. When they controlled for lots of other variables the elevated Hemoglobin A1c was the thing that stood out as correlating with the cognitive impairment.

Why would elevated blood sugar lead to cognitive decline?  The authors postulate:

“Diabetes has been implicated to be related to subsequent cognitive impairment through both direct mechanisms (e.g. by inducing amyloid accumulation) and indirect mechanisms (e.g. by increasing microvascular disease of the central nervous system—believed to play a very important role in vascular dementia)”

 

The thing that is fascinating about this study is that we can all modify our sugar intake and lower our Hemoglobin A1c.  By weight training, our increased muscle mass also acts like a “sink” for glucose and helps to modulate big swings in our blood glucose levels.  

The limits of this study are that it is an observational study so there is no proof of causation, and for that reason we need to see more data…but, the study looks like it’s been well designed and there are other indications in the literature that excessive sugar and simple carbohydrates are detrimental.

Of course, there are other reasons to avoid excessive sugars in our diet; the least of which that it is the cause of obesity along with just too many calories.

So, as the holiday indulgences fade into distant memory, keep in mind that “diets” don’t really work. What works is changing your relationship with food every day for the rest of your life.  Make healthy eating part of your lifestyle. You are what you eat, and our typical American diet consistently challenges your body to adapt in negative ways; in this case, with excessive sugars altering insulin metabolism possibly causing early Dementia.

Happy Open!

Karny

Tuesday 2/6/2018

Strength
3 position Power snatch
EMOM x10 @70%
WOD
For Time:
50 OHS 45/35
40 Push Ups
30 T2B
40 Push Ups
50 OHS 45/35

Monday 2/5/2018

Strength
Press
5×3
-5lbs heavier than 1/15
WOD
13 Minute AMRAP
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings 70/53

WEEK OF 2/5-2/11

Monday
Strength
Press
5×3
-5lbs heavier than 1/15
WOD
13 Minute AMRAP
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings 70/53

Tuesday
Strength
3 position Power snatch
EMOM x10 @70%
WOD
For Time:
50 OHS 45/35
40 Push Ups
30 T2B
40 Push Ups
50 OHS 45/35

Wednesday
Strength
Back Squat
6×4@80-85%
WOD
6 Rounds:
5 Power Cleans 155/105
30 Double Unders

Thursday
Open Gym
5:30-6:30 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.
Weightlifting Class
12:00 & 4:30 pm

Friday
Strength
Bench Press
5×5
-5lbs Heavier than 1/15
WOD
Fran
21-15-9
Thrusters 95/65
Pull Ups

Saturday
No Class – We will be hosting “The 3rd Wheel”, a 3 person team competition.

Sunday
Strength
Deadlift
5×6@75-80%
WOD
12 Minute AMRAP
12 Dumbbell Snatches
18 Sit-Ups