Monday, April 7
“Don't worry about being effective. Just concentrate on being faithful to the truth.”
― Dorothy Day
Nutrition Resource: Intermittent Fasting (from the CF Nutrition Guide)
Intermittent fasting is a diet that cycles through periods of fasting and periods of eating. Fasting involves deliberately withholding food.
There are multiple formats for intermittent fasting that are used within the CrossFit community. Some of the common intermittent-fasting protocols are the 16:8 method (where one fasts for 16 hours and eats within an eight-hour window), the 5:2 method (where one eats normally for five days and two days are restricted to 500-600 calories per day), and the 1:1 method (where one eats normally for one day and fasts for the next).
Intermittent-fasting protocols provide several significant benefits:
• Fasting can impact the quantity of food consumed, at least indirectly, by decreasing the amount of time food is available.
• During periods of fasting, the body uses its stored fat reserves as the main fuel source.
• Fasting leads to extended periods of low insulin production, which allows for improved insulin sensitivity and the cleaning out of damaged cells through the process of autophagy, both of which are tremendously beneficial from a health perspective.
For weight loss, a shorter fast of 16 hours per day has proven beneficial for leaning out. If you’re interested in increasing performance through fasting, you will have to experiment with different intermittent-fasting protocols to find out which works best for you.
16:8 Method
• This is 16 hours of fasting and eight hours of eating. This is not necessarily a caloric restriction diet.
• Daily caloric needs can be eaten during the eight-hour eating window.
• When starting, specific macronutrient ratios are not required, but food choices should be high quality.
• Fasting can be used in conjunction with the keto diet, 40-30-30, or with any other approach.
• This can be used by an athlete looking to maintain a high level of insulin sensitivity and increase workout performance.
5:2 Method
• This protocol consists of eating normally for five days and fasting during the other two days.
• On eating days, caloric intake should be normal.
• On the fasting days, women should limit caloric intake to 500 calories and men should limit to 600 calories.
• This protocol is a good introduction to fasting. Food intake on eating days does not have to follow any particular ratios but should consist of quality foods. Calories on fasting days should be consumed 200-300 calories at a time, separated by at least 12 hours.
1:1 Method
• This is an alternate-day fasting method. Caloric consumption on non-fasting days might increase slightly past normal.
• Structurally, this protocol would have an athlete eating normally on eating days all the way up to dinner. After dinner, they would fast until dinner the following day.
• On fasting day, if calories are needed to curb cravings or for energy, limit caloric intake to 500 calories for women and 600 calories for men.
This 500- and 600-calorie limit offers a good stepping stone into the full fasted version of this protocol.
• For best results, once you are ready for the full version, keep the fasting days fasted. Do not eat any calories from dinner to dinner.
Warm-up
2 rounds, not for time of:
2 minutes of rowing, biking, or jogging
10 hip & back extensions
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
1x Snatch warm-up with empty bar, 45/35 lbs
Strength/Skill
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Snatch ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
WOD
“Amanda”
9-7-5 reps, for time of:
Ring Muscle-up (Bar Muscle-Up/Chest-to-Bar Pull-Up/Pull-Up)
Squat Snatch, 135/95 lbs
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
Men- 6:00 or less
Women- 7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 9:30 or less
Women- 12:00 or less
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.