CrossFit Memphis

Group Warm-up: 5-10 min

• Goblet Squats – 15
• Side Bridges – 30 seconds/side
• Dead Bugs – 15/side
• Butterfly Stretch – 30 seconds

White Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • 1 Arm Tabata Kettlebell Swing (m=1 pood)(w=26 lbs.)
    • Alternate arms for a total of 16 rounds

Grey Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • Tabata Kettlebell Snatch (m=1.5 pood)(w=1 pood)
    • Alternate arms for a total of 16 rounds

Green Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • Tabata Kettlebell Snatch (m=1.5 pood)(w=1 pood)
    • Alternate arms for a total of 16 rounds

Blue Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • Tabata Kettlebell Clean and Jerk, 2 x (m=1.5 pood)(w=1 pood)
    • 8 rounds
  • Tabata Row
    • 8 rounds

All about grocery shopping!!!  By: Brian St. Pierre

Group Warm-up: 5-10 min

• Goblet Squats – 15
• Side Bridges – 30 seconds/side
• Dead Bugs – 15/side
• Butterfly Stretch – 30 seconds

White Band

• Strength/Skill Work: 10-15min
  • Hang Power Snatch – 5,5,5,5
• MetCon: 5-20min
  • AMRAP 15
    • Bodyweight Squat – 10
    • Kb Jerk – 5/arm
    • Front Bridge – 20 Sec
    • Bent Over Front Raise w/ Plate – 6

Grey Band

• Strength/Skill Work: 10-15min
  • Power Snatch + Overhead Squat – 5,5,5,5
• MetCon: 5-20min
  • AMRAP 15
    • Back Squat (Bar) – 10
    • Kb Jerk – 5/arm
    • Front Bridge – 30 Sec
    • Bent Over Front Raise w/ Plate – 8

Green Band

• Strength/Skill Work: 10-15min
  • Snatch – 5,5,5
• MetCon: 5-20min
  • AMRAP 20
    • Back Squat (Bar) – 15
    • Kb Jerk – 5/arm
    • Hand Leg Opposites – 10, 2 second holds/side
    • Bent Over Front Raise w/ Plate – 10

Blue Band

• Strength/Skill Work: 10-15min
  • Snatch – 3,3,3
• MetCon: 5-20min
  • AMRAP 20
    • Back Squat (Bar) – 20
    • Kb Jerk – 5/arm
    • Hand Leg Opposites – 10, 3 second holds/side
    • Bent Over Front Raise w/ Plate – 12

• Monday:
  • This week’s group warm-up:
    • 3 Rounds
      • 10 X-band Walks
      • 10 Kb Swings
      • 10 Push-ups
      • 30 Seconds Hamstring Stretch/Leg
• Strength work: 20 min
  • Snatch 5,5,5,5
• Metcon: 10-20 min
  • AMRAP in 20 Min
    • 5 Step up/Box Jumps per leg
    • 5 Dip Position Knee Raises
    • 5 Kb One Arm Rows per arm
    • 5 Kb Clean and Jerks per arm
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

This is kind of an ad but the main point couldn’t be more true!!  Body comp is all about how you eat!

Don’t do this!

• Monday:

• Strength work: 20 min
  • Bench Press 2-2-2-2
• Metcon: 10-20 min
  • 5 Thrusters on the minute every minute until you fail (m=135#)(w=95#)
  • Wait 3 minutes then: (2000)/(your age) = pushups for time
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

• Saturday:
  • This week’s group warm-up:
    • 3 Rounds:
      • 10 Mountain Climbers
      • 10 Wall Walks
      • 10 Hollow Rocks
      • 10 Overhead Squats
• MetCon: 15-30min
  • 70 Double Unders
  • 60 KB Snatches (m=1.5 pood)(w=1 pood)
  • 50 Box Jumps
  • 40 Wall Ball Burpees
  • 30 Pullups CTB
  • 20 Clean and Jerks (m=135#)(w=95#)
  • 10 Clapping Pushups
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

Here’s a fun article that my our friend Patrick wrote regarding artificial sweeteners.  Patrick has a Masters degree in exercise physiology and now works at Methodist on Union.

All,

While I am by no means an expert on the subject, the last few years I have spent countless hours
researching and reading about metabolic syndromes (i.e. diabetes, hypoglycemia, atherosclerosis, etc).

It’s not too often that I feel the need to bore you with info that I come across – unless of course we’re
talking and I go off on some rant about this or that.

Anyway, I was skimming through a medical journal in my down time and came across and compelling
new study conducted by Japanese researchers. Fun fact: Japan seems to be at the forefront of diabetes
research and, in certain areas, is far ahead of the rest of the world.

Aside from the research that points to artificial sweeteners as possibly toxic and possibly carcinogenic
(and there is lots of research to suggest this) there was still some debate over artificial sweetener’s
(referred to as AS from this point forward) role in glycemic and insulin responses. That is, we weren’t
quite sure how AS affected our insulin and blood sugar levels.

Several studies suggested that ASs have little to no impact on serum glucose levels (blood sugar) and for
the most part, this is widely accepted.

Here’s where it gets hairy…

Since blood sugar wasn’t affected by ASs, many assumed that insulin secretion wouldn’t be affected
since, obviously, the two are linked. As you well know, insulin is secreted in response to sugar’s arrival
into our blood stream. Furthermore… why generalize and say that all ASs are bad since there are so
many and they all have different chemical/molecular make-ups?

Before we go on, a brief anatomical/physiological tutorial (extremely simplified since I type slowly):

The Journey of Sugar in Your Body – A Long and Winding Road

After ingestion, sugar is digested and enters your blood stream. At this point sugar does a few things but
we’ll only focus on two of them:

1. It tries to make its way into cells so that it can be converted to energy (chemical name:
adenosine triphosphate)

2. It travels to your pancreas, telling it to increase the production of insulin (via the pancreatic β
cells)

This is symbiotic relationship in that sugar is needed to signal insulin production so that the same insulin
can help that sugar into a cell later on. It’s the circle of life… Based on this fact, ASs were believed to be
“diabetic friendly”.

Anyway, before I go off on a tangent …

It turns out that there was more to this story. It turns out that, independent of blood sugar, ASs can
elicit an insulin response.

You’re probably aware that due to years of over-activity, a pancreas can tire-out before its time (usually
the mid 40’s) and leave a person to deal with Type 2 Diabetes. For most, the pancreas keeps chugging
along well into the late years of life but for Type 2 Diabetics, the life of the pancreas (and more
specifically the pancreatic β cells that produce the insulin) gets cut short.

So, what’s the goal? To limit sugar so that we don’t exhaust our pancreas, right? Well, kinda…

Here’s the meat and potatoes of this message…

Thanks to advances in cellular/molecular/genetic science, we can take a much closer look at how
receptors interact with their counterparts (i.e. how a receptor might interact with a molecule from an
AS).

Regardless of type (Splenda, Sweet-n-Low, Equal, etc) an AS’s “sweet taste” can elicit an insulin
response. Say what? That’s right… sweet taste can make you secrete extra insulin, thus exhausting your
pancreatic β cells.

Scientists did a study examining Sweet Taste Receptors – these little guys are found in pancreatic β cells
- the same cells that are so important because they produce the insulin that will go on to allow sugar to
enter you cells where it can be turned into energy, rather than floating aimlessly through your body and
damaging tissue.

Sweet Taste Receptors, once activated (by… you guessed it – SWEET), initiate the multi-step process
that eventually ends in insulin secretion.

So, while avoiding AS-laden drinks may save calories and a little tissue damage, you’re not saving
yourself from over-stimulating an already hard-working part of your body – the pancreatic β cells. You’ll
continue to pressure your body to pump out high loads of insulin, leading to pancreatic β cell
exhaustion, and eventually diabetes.

Take home: I’ve been avoiding ASs for some time now but now… it’s on! No more! I highly suggest that
you do what you can to cut the ASs out of your diet as well.