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Understanding Insulin

Posted 19th April 2017 by Josh Schouten

We say insulin and people think: diabetes. And yes, it’s true that insulin is very important to diabetics because their pancreas no longer makes enough of it (and so they must inject it) but in fact, anybody interested in looking good, feeling good and living longer (and more fully) should educate themselves about how insulin functions in the body.

For those who have been following me on Instagram (@stretch_rayner) would have seen me measuring blood glucose levels and ketone level during my KetoDiet experiments.

A post shared by StreTch (@stretch_rayner) on


Why? Well, firstly, your body composition (ie. how much fat and muscle you have) depends on your insulin management. Lots of people think ‘cutting calories’ or ‘going into calorie deficit’ is the best way to lose fat, but are unaware of the resulting hormonal impact, and how this affects their results going forward. Insulin management is one of the keys to achieving sports performance and body composition goals.
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Heavy Metcon 19/4/2017

Posted 18th April 2017 by Geoff Stewart

heavy-met-con

Working with a partner in a YGIG format

 

4x10min workouts AMRAP

 

A1. Back squats x5 @ 70%

A2 Ring rows  / pull ups x10

 

B1. Sled pushing x2 laps

B2. Dumbells GTOH x10

 

C1. Deadlifts x5

C2. Press ups /  dips x10

 

D1. Bike 10kcals

D2. Rope slams x10each arm

CF training program, Phase 2, week 4, 17/4/17 – 23/4/17

Posted 14th April 2017 by Geoff Stewart

Crossfit

Welcome to week 4 of our second 12 week program of 2017.

This week…

It’s time to work off the Easter chocolate and dig deep into week 4 of Barbara – she has got some nice little numbers for you and a few surprises this week. Next week she’ll be changing it around a bit folks so get your gains…

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Posted 11th April 2017 by Geoff Stewart

CF training program, Phase 2, week 4, 2017

Monday

 

Lower body squats day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
10min -E2MO2M – 5sets

A. – Back squats 5×5-7 @ 3010

 

4min EMOM -4sets

B. 30sec ME back squats @ 50% A

 

9min – E3MO3M – 3sets

C1 FFE split squats 3×10-12@3010

C2 Wall balls 3x20UB

10min -E2MO2M – 5sets

A. – Back squats 5×7-9

 

4min EMOM -4sets

B. 30sec ME back squats @ 50% A

 

9min – E3MO3M – 3sets

C1 FFE split squats 3×12@3010

C2 Wall balls 3x20UB

5 rounds for time

5 Burpee Pull ups

10 HR Press ups

20 Goblet squats

5 rounds for time

5 Burpee to target

10 Press ups (scaled)

30 Air squats

 

Tuesday

Upper body Pull day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
12min -E2MO2M – 6sets

A -Pull ups 6×6-8 4010

 

9min – E3MO3M – 3sets

B1 single ring supinated rows 3×122 2020

B2 RKB 3x20UB Heavy

12min -E2MO2M – 6sets

A -Toes down Pull ups 6×6-8 4010

 

9min – E3MO3M – 3sets

B1 single ring supinated rows 3×15 2020

B2 RKB 3x20UB Medium

20min- teams 3

Row 2000mtrs max 200mtrs each

Then AMRAP

90 alt box jump step downs

90 single arm DB/ KB thrusters max 5 each

20min- teams 3

Row 2000mtrs max 200mtrs each

Then AMRAP

90 alt step ups

90 single arm DB/ KB thrusters max 5 each

 

Wednesday

 

Olympic lifting clean day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
9min E3MO3M-3sets

A. skill warm up -light BB please

5x high pulls

5x Power clean

5x front squst

5x jerks

5x Clean n jerks

 

12min E2MO2M -6sets

B. Squat cleans 6×3-5 – increase weigtht each set

 

15min EMOM – 1 bar

Min 1. 5x power cleans @60%B

Min 2. 5x push jerks

Min3. 5x Thrusters

9min E3MO3M-3sets

A. skill warm up -light BB please

5x high pulls

5x Power clean

5x front squst

5x jerks

5x Clean n jerks

 

12min E2MO2M -6sets

B.Squat cleans 6×3-5 – increase weigtht each set

 

12min EMOM

Min 1. 5x power cleans @50%B

Min 2. 5x push jerks

Min3. 5x Thrusters

   


Thursday – gymnastics

 

Friday

 

Lower body Pull day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
10min E2MO2M – 5 sets

A – Deadlifts 5×5 @ 3010 60-70%

 

9min E3MO3M – 3 sets

B1 KB 1lg forward and rev lunge 3x12el @2020

B2 KB RDL 3×10 @3101

10min E2MO2M – 5 sets

A – Deadlifts 5×7 @ 3010 60-70%

 

9min E3MO3M – 3 sets

B1 BW 1lg forward and rev lunge 3x15el @2020

B2 KB RDL 3×15 @3101

Bullseye

16min EMOM -teams 4

Min 1. 15 Sumo Deadlift High-pulls 45/30

Min 2 – 15 UB Wallballs 9/7

Min 3 – Max Calorie Row

Min 4 – Rest

Bullseye

16min EMOM -teams 4

Min 1. 15 KB Sumo Deadlift High-pulls 24/16

Min 2 – 15 Wallballs 9/7

Min 3 – Max Calorie Row

Min 4 – Rest

 

Saturday

 

 

Upper body – Push day

Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
10min E2MO2M – 5 sets

A – Seated OH press 5×5 @3010

 

9mins -E3MO3M -3 sets

B1 Dips 3×8-10

B2 laterial raises 3×12-15

B3 BB curls 3×12-15

10min E2MO2M – 5 sets

A – Seated OH press 5×5 @3010

 

9mins -E3MO3M -3 sets

B1 Dips 3×8-10

B2 laterial raises 3×12-15

B3 BB curls 3×12-15

24-20-16-12-8-4 reps for time of:

Alt DB GTOH -Heavy

T2B

24-20-16-12-8-4 reps for time of:

Alt DB GTOH -light

V sit ups

 

Sunday

 

Olympic – Snatch day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
9min E3MO3M

A. skill warm up -light BB please

5x high pulls

5x Power snatch

5x Over head squat

5x Snatch balance

5x Full snatch

 

12min E2MO2M – 6sets

B. Squat snatch 6×3-5 – increase weight each set

 

C. 12min EMOM alt

ODD 5x high hang power Snatch @70%B

Even 5x OHS

9min E3MO3M

A. skill warm up – BB only please

5x high pulls

5x Power snatch

5x Over head squat

5x Snatch balance

5x Full snatch

 

12min E2MO2M – 6sets

B. Power snatch 6×3-5 – increase weight each set

 

C. 12min EMOM alt

ODD 5x high hang power Snatch @50%B

Even 10x KB goblet squats – Heavy

Run 800 mtrs AFAP Run 800 mtrs AFAP

 

Heavy Metcon 13/4/2017

Posted by Geoff Stewart

heavy-met-con

…But not goodbye – Niki and Clinton x

Warm up because you need to.

 

Working in teams of 4 complete, 5x rounds each of below in a follow the leader format for 36min.

Bench press x5 – 70-80% heavy but unbroken weight

Power clean x5 – 70-80% heavy but unbroken weight

Bike / rower 10kcal

Then

Each person completes a 1>5 ladder

Pull ups

Press ups

Then curls until you cant…..