Monday 160418

Clean and Jerk 1RM


Max Reps Ab Wheel Roll-outs

From University of Copenhagen

New research: Obese people can maintain stable weight loss


Maintaining a stable weight loss is the biggest struggle for obese individuals, yet new research from University of Copenhagen have allowed researchers new insights into the complex processes involved in obesity and especially weight loss in obesity. It is now possible to offer overweight people a clearer understanding of how to sustain weight loss.

“This study shows that if an overweight person is able to maintain an initial weight loss – in this case for a year – the body will eventually ‘accept’ this new weight and thus not fight against it, as is otherwise normally the case when you are in a calorie-deficit state,” saysAssociate Professor Signe Sørensen Torekov from the Department of Biomedical Sciences and Novo Nordisk Foundation Center for Basic Metabolic Research. The research has recently been published in the European Journal of Endocrinology.

Appetite inhibiting hormones
The main finding in the study revealed that after one year of successful weight loss maintenance, the researchers were able to demonstrate that postprandial levels of two appetite inhibiting hormones (GLP-1 and PYY) increased (=appetite inhibition) from before-weight loss level – in contrast to the hunger hormone ghrelin, which increased immediately after weight loss but returned to normal levels (= low hunger) after one year. This demonstrates that the hormones GLP-1 and PYY are able to adjust to a new ‘set point’ and thus may facilitate the continuation of a new and lower body weight.

“We know that obese people have low levels of the appetite inhibiting hormone GLP-1.  The good thing is that now we are able to show that you can actually increase the levels of this hormone as well as the appetite inhibiting hormone PYY by weight loss and that the levels are kept high (=increased appetite inhibition) when you maintain your weight loss for a year,” adds first author of the study MD and PhD student Eva Winning Iepsen.

Maintain your weight loss
Twenty healthy, but obese, individuals followed an 8-week low-calorie powder diet and lost on average 13 % of their body weight. After the initial weight loss, the participants entered a 52-week weight maintenance protocol, which consisted of regular meetings with a clinical dietician with instructions on lifestyle changes as well as diet calendar tracking. In case of weight gain, the participants could replace up to two meals per day with a low-calorie diet product.

During the study period the participants completed three meal tests – before weight loss, immediately after weight loss and after 52 weeks of weight loss maintenance, where blood samples were collected after fasting as well as postprandially and subsequently analysed.

“The interesting and uplifting news in this study is that if you are able to maintain your weight loss for a longer period of time, it seems as if you have ‘passed the critical point’, and after this point, it will actually become easier for you to maintain your weight loss than is was immediately after the initial weight loss.

“Thus, the body is no longer fighting against you, but actually with you, which is good news for anyone trying to lose weight,” concludes Associate Professor Signe Sørensen Torekov.

Monday 151116

8/6/4 and 2 of:
135/95 lbs Clean and Jerk
GI Janes
rest 2:00

8/6/4 and 2 of:
115/75 lbs Clean and Jerk
Burpees over the bar
rest 2:00

8/6/4 and 2 of:
95/65 lbs Clean and Jerk

From The Huffington Post

Hollywood’s Top Trainer Thinks You Should Eat Whatever You Want*

*For Thanksgiving.


Perhaps it’s fitting that our dysfunctional notions about food and feasting are ratcheted up a notch during the holiday season.

Alongside sumptuous recipe features are stories about how to host a “healthy Thanksgiving” or a “thinner Thanksgiving.” HuffPost has even published tips in the past on how to avoidThanksgiving weight gain or resist foods on the table. But this year, we’re here to say, jeez, people, live a little!

Preparing customary Turkey Day foods (or your zany takes on them) is a fun and accessible way to pass on family traditions, and the whole thing is supposed to fill you with warm fuzzies about what you’re grateful for and celebrating. And you can’t do any of that if you’re fretting about calorie counts, portion control and macronutrient proportions.

Not only are you torturing yourself, you’re also setting yourself up for weight gain pitfalls down the road, according to personal trainer and nutrition expert Harley Pasternak, whose more recognizable clients include Seth Rogen, Meghan Fox, Halle Berry, Rihanna, Kanye West and Alicia Keys, to name a few.

But Pasternak’s simple, common sense approach to nutrition is also immensely appealing to us mere mortals here at HuffPost. He’s a down-to-earth dude who celebrates TWO Thanksgivings a year (originally from Canada, he indulges in culinary traditions like Tim Horton’s coffee and putting maple syrup on everything).

We may not preparing our bodies for an action film franchise, but we all have lives to live and people to be happy and healthy for. That means eating well, moving regularly and getting rest, but it also means celebrating birthdays, anniversaries, and holidays — with food. A lot of good food. Here are five tips from Pasternak to make sure this Thanksgiving meal is the most guilt-free yet. And here’s to trainers who get it! 

1. It’s one out of about 1,095 meals you’re going to have this year.


People who struggle with weight issues may hesitate to embrace Thanksgiving because of its huge emphasis on traditional foods and, well, gorging. But over-indulging in one meal can’t undo the months (or years) you’ve spent eating well and exercising, said Pasternak.

“Life is all about balance, and there are certain times of the year — birthday, anniversary, holidays — that are meant to be enjoyed without guilt,” the trainer told HuffPost. “That being said, Thanksgiving is a meal — it’s not a Thanksgiving day, and it’s not a Thanksgiving week.”

Practically, this means treating Turkey Thursday like any other day. Wake up, eat your normal breakfast, mid-morning snack, lunch, and even mid-afternoon snack, depending on what time the main event starts. Eating at normal intervals keeps your blood sugar level, and it ensures you eat normal-sized (or only slightly larger than normal-sized) portions of turkey, mashed potatoes, stuffing and pumpkin pie.

2. Don’t try to cancel out the effects of a big meal with more exercise.


To make up for those extra Thanksgiving calories, Turkey trots and two-a-day Turkey Burn spin sessions are a growing trend. But in fact, trying to exercise harder to “make up” for an excessive meal could actually backfire, as vigorous exercise leaves you feeling weak and hungry, said Pasternak.

You cannot out-exercise a bad diet.

“You cannot out-exercise a bad diet,” he said. “And not only that, you’re going to end up increasing your appetite.”

Research shows that exercise makes you hungry, either by raising hormone levels that increase hunger pangs or because people who put themselves through something physical subconsciously want to “treat” themselves for the effort.

So just stick to your normal exercise routine on Thursday, or, if you want to get a little touch football going with the family, eat some healthy snacks afterward to cut down on bingeing at the main event. Engage in exercise for fun, not because you’re trying to outrun the turkey you ate.

3. Saving your appetite for Thanksgiving dinner is a recipe for disaster.


Instead of stocking up on exercise, some folks may think that saving all of their calories for the main event will help cushion the blow of all that rich holiday food. But the truth is, starving yourself to make caloric space for second servings of pumpkin pie will only prep you for a night of overeating and blood sugar havoc — what Pasternak calls “setting yourself up for a very bad situation.”

It only takes about a few hours of fasting for your body to start feeling the first signs of starvation. In that state, you’re hangry, your hands may tremble and because your blood sugar level is low, you begin to feel tired. And when you’re finally presented with that food, you’re more likely to go a little crazy. Researchers from Cornell University have found that people who were just fasting tend to choose more starchy foods to break their fast and eat more than they normally would if they weren’t just starving. Consider yourself warned.

4. Thanksgiving season also happens to coincide with the best weather for outdoor activity.


After the meal is over, it’s tempting to just lay back and slip into a food coma, or watch football for the rest of the long weekend. But that would mean missing out on what’s pretty much the best weather we can ask for when it comes to outdoor activity. You’re home, not at work (hopefully), which means there’s more time for leisurely walks after meals or even a little yard work.

“It’s probably the best time of the year to be active outside,” said Pasternak. “Don’t just sit there for hours a day watching other people exercise.” And by exercise, Pasternak simply means movement — not fancy gym memberships or fitness moves that need equipment.

For research for his 2010 book The Five Factor World Diet, Pasternak observed a few key things that separate the U.S. (one of the most unhealthy nations in the developed world) from lean nations like Japan, France and Israel. One observation was that people in those countries walk a lot more than the average American does, and that this activity means that exercise is a constant part of everyone’s whole day. Pasternak is a huge fan of the “movement.”

“They’re not going to the gym, they’re not going to SoulCycle,” he said. “They’re just walking a lot, and that’s what makes them healthier and live longer.”

5. “Cleansing” is pretty much the worst thing you can do after a big holiday season.


After it’s all over, you might look at any extra pounds on the scale and be tempted to embark on a so-called “cleanse,” in which otherwise rational and sane adult humans replace all their meals with various fruit and vegetable juices of questionable nutritional quality.

There is no such thing as a healthy cleanse.

But in fact, stripping vegetables and fruits of their fiber while concentrating their sugars into easily-quaffable juice form will actually make you gain weight in the long run. It spikes your blood sugar (because you’re drinking sugar from 10 carrots as opposed to munching on just one), which causes your body to release more of the hormone insulin. Over time, this repeated pattern could lead to insulin resistance, which paves the way for Type 2 diabetes.

Sure, you might lose some water weight if you stick with it, but once you return to your old eating habits, all that weight will come back — and then some.

“There is no such thing as a healthy cleanse,” he concluded. “It’s the worst thing you can do for your body.”

Wednesday 151028


Clean and Jerk

65% x2
70% x2
75% x2
70% x2

From Cornell

The food on your counter can predict your weight – especially if it’s cereal or soft drinks.

Over 200 American kitchens were photographed to determine if the food sitting out on counters could predict the weight of the woman living in each home. The new Cornell study found that women who had breakfast cereal sitting on their counters weighed 20-lbs more than their neighbors who didn’t, and those with soft drinks sitting out weighed 24 to 26-lbs more. The good news? Those who had a fruit bowl weighed about 13-lbs less.

“It’s your basic See-Food Diet – you eat what you see,”  Read more Wednesday 151028

Saturday 150912

Wod 2 of the CrossFit Team Series


As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.

At the call of “3, 2, 1 … go,” the female pair does 30 clean and jerks at 95 lb., alternating between partners every 5 reps, and then slaps hands with the male pair who then perform 30 clean and jerks at 135 lb. in the same fashion. The men then slap hands with the women, who then start 30 clean and jerks at 105 lb. The weights continue to rise for each set of 30 reps.

The team’s score will be the number of reps completed within the 20-minute time cap.

NOTE: Each teammate must do 5 clean and jerks—no more, no less—before their partner is allowed to do 5 reps.


As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb