Muscle Memory or Long-term Potentiation?

Posted 31st October 2015 by Josh Schouten

The secret to all the GAINZ you are seeking is right beneath your skin, are you ready to unlock this secret?

“Long-term potentiation” (LTP) is the process in which the connection between two nerve cells is strengthened.  You might like to think about LTP are muscle memory.

We often compare the nervous system to a computer network, but individual nerve cells are not static hardware elements.  Rather, they are highly adaptable; they are also constantly remodeling themselves in response to how they are used.  Our motivations and our movements dictate how the nerves adapt, communicate and grow stronger.  Specifically, repeated stimulation sets in motion a cascading number of changes in the post-synaptic membrane that makes our nervous system faster and stronger. (more…)

CFH Training Plan 26/10/2015 – 01/11/2015

Posted by Josh Schouten

Week 15 of 16 Olympic Lifting and Russian Squats


The first rule for intelligent eating in the modern world – Part 2

In part 1 last week we talked about “Is it food, or is it food stuff?”    To continue on from this we need to begin by shelving conventional wisdom:

–       Forget the food pyramid / food plateIntelligentEating

–       Forget vegetarianism and carnivory

–       Forget leptin, blood types, protein size and calories

–       Forget glycemic index

–       Forget Oprah, Scardale, Beverly Hills, Weight Watchers, the Zonn, South Beach, Atkins, Ornish, and the French.

The single most important thing we need to know about nutrition in the modern world is how to recognise the difference between food and food products.  Once we’ve learned to make this distinction, our nutritional decision-making process will rest on a very solid foundation.

Choose food over food products.  Eat all the food you want, but avoid products whenever possible.

This is the first rule for intelligent eating in the modern world.  If we can consistently manage this distinction, our health will improve and our anxieties about nutrition will diminish considerably, along with our waistline.  This could possibly be the only rule of nutrition most of us need to live a happy and healthy life.

Given the fact that humans co-evolved over millions of years with natural foods, it is safe to assume that our digestive system is well tuned to ancestral foods.  There were toxic plants and poisonous meat in our primal world, but most of what we ate was beneficial.  In contrast, today’s food products are likely to be loaded with substances that are completely alien to our primal heritage.   This modern age has given us an impressive quantity of food, but the nutritional quality hasn’t improved. Modern technology has found ways to keep food fresh for longer periods and in a few cases; we’ve added a few key ingredients that help alleviate certain nutritional deficiencies.

Food is no better now than it was a million years ago.  In most cases primal (older foods) are far better than new foods.  Thus, an important restatement on the first rule:

Eat primal. Avoid modern.


Momentum-Training: Every System Training Part 1 – Energy Production – What do you know about EST?  Do you understand the difference between aerobic, anaerobic, immediate energy metabolism, lactic and alactic training?  Understanding the basics of human energy production can be helpful in understanding fatigue and how different training principles can be used to maximize it.  Energy production is critical to human survival and our body is continually regulating the process to make sure energy demands are met through homeostasis.

GMB: How to Do an L-Sit – Preparation, Programming, and Progression Video -Your shoulders and arms have to be capable of lifting you up, your stomach has to remain solid to keep your legs elevated, and your legs have to be flexible and strong enough to maintain a straight line. Weakness in even one area can make the L-Sit incredibly tough.

Ergo-log: Heavy Strength Training Burns Hundereds Of Calories for Days After – In the days following the training session, the adiponectin level remained considerably higher in the high-intensity group. Adiponectin is a hormone that makes muscles extract more nutrients from the blood. The cortisol level was lower in the high-intensity group than the other groups after the training session. The high-intensity group (intensity = lifting heavy sh** not doing 100’s of reps in a short period of time) had a raised energy expenditure [REE] for days after the test. During the period that the researchers took measurements, the men in the high-intensity group burned several hundred calories more. The energy was spent on helping the body to recover from the strength training. Almost all of this energy for EPOC is derived from fat. . . A Systems Perspective on Motor Control, Part One – Humans are complex systems that have an amazing capacity to self-organize. If you give them the right motivation, environment, and task to perform, they will find good movement solutions, often with great speed and efficiency. The proper role of a coach is often not so much about telling people how to move, but creating the right conditions for learning and then getting out of the way.

Strength Sensei: Squats – The Facts Crouching down is a natural movement. Almost all of us did it as infants to pick something up and it is common in many parts of the world as a waiting position or for food intake. By the way, those are part of the world, where back disorders are not the number one disease of the population! Also, nobody there is walking on crutches because he has damaged his knees by spending too much time in a crouched position.

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Russian Squat Programme