WOD – 130819 – “Death by Cindy”

General Warm-up:

400m Run

Group Mobility

Strength:

3 X 5 Press

WOD:

“Death by Cindy”
Perform 1 Pullup, 1 Pushup, 1 Squat beginning at the top of first minute, 2 Pullups, 2 Pushups, 2 Squats beginning at the top of the second minute, 3 Pullups, 3 Pushups, 3 Squats beginning at the top of the third minute…continue to add 1 rep to each exercise each minute until you can no longer perform the required number of reps within the minute. Once you are out, perform 3 burpees at the top of each minute until everyone is done; there is no resting minute after your failed round, the burpees begin immediately.

Here are some good tips from Mr. Charles Polequin; things we can all agree on.
Part 2

Fact #4: Sitting all day is extremely bad for you. Research shows that people who sit for more than 6 hours a day have greater risk of kidney disease, cancer, diabetes, heart disease, and premature death.

Not Fact #4: You can counter the ills of sitting all day by working out regularly.

Unfortunately, this is not so. Research into the effects of having a sedentary desk job show two key points:

1) Within a population that exercises at a vigorous intensity a few days a week, the amount of time spent being inactive is dramatic and not significantly lessened by regular workouts.

2) In just 20 minutes of sitting, your blood sugar and insulin can get out of whack. A little longer and oxygen saturation of the muscles drops and gene activity decreases, which directly influences protein synthesis and the clearance of waste from cells.

Fact #5: Whey protein rules for building muscle in conjunction with resistance training. It is “fast” digesting, making the amino acids available quickly for protein uptake into muscle for maximal gains. It has a superior amino acid profile to all protein sources, and it raises the most important antioxidant, glutathione, which is only produced inside the body to fight off disease.

Not Fact#5: Casein should always be taken with whey because it is slowly digested, triggering protein synthesis for a longer period after exercise.
Casein is highly allergenic. Will everyone who tries it have a problem? No, but when compared side-by-side with whey, it produces inferior results in terms of body composition. It’s not necessary or superior, and most people will do best without it.

Fact #6: Eating a high-protein, low-carb diet of whole foods* can help you lose fat. High-protein, low-carb eating may be more effective and sustainable for more people than a low calorie or low-fat diet. It’s a scientific fact that high-protein, low-carb diets are effective for decreasing body fat because they help sustain lean mass and metabolic rate (calories burned at rest).

Lie #6: High-protein, low-carb diets are dangerous and don’t work.
Lie! Saying they don’t work is blatant disregard of the evidence. Same goes with saying they are dangerous.

Among the lies about high-protein diets are that they damage healthy kidneys, cause ketoacidosis, cause nutrient deficiencies, cause bone loss, and will cause poor brain function. The truth is, if you prepare a high-protein, low-carb whole foods* eating plan, you may find that you have more energy, better health, and enjoy eating delicious meals!

*to clarify, whole foods are those that are as they were in nature.  By this token they are single ingredient, think apple or egg.  Eating single ingredient foods does not necessarily mean you must eat single ingredient meals.  Combine foods and make masterpieces, just use whole foods to do so!

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