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Thursday, May 13, 2021

By May 12, 2021May 20th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 round of rowling (max of 5 penalty burpees)
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)

**2. Workout Prep**
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)
* Have athletes focus on transitioning between partners and following into the next station.

Aunt Bee
Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)

4 Rounds
12 Dumbbell Bench Press
12 Double Dumbbell Rows


3 Rounds
12 Lying Dumbbell Tricep Extension
12 Standing Dumbbell Hammer Curls

+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

Many people want to know if they are eating the optimal level of protein for them. Like maybe it is more “optimal” to eat 0.8 or 0.9 g P/lb bw instead of 0.7 grams. How would you know?

By implementing it and evaluating the results! It’s a nice idea to think someone can tell you your “perfect” numbers, but there is some level of trial and error largely because of genetics, as well as the variety in training volume and intensity. If you want to know if 0.8 is a better multiplier for you than 0.7, you establish a baseline at 0.7. Then, you need to be very consistent (read: do it every day) with that intake for 4 weeks. You evaluate how your performance, weight, health is at that intake and then switch to the 0.8 multiplier for 4 weeks. Did your performance, weight, or health change in a favorable direction? If yes, then 0.8 is closer to your level of optimal protein. If nothing changed (or your outcome is worse), than 0.7 is closer to optimal for you. You can continue with this process for as long as you like to determine the optimal values of any nutrient.

The real key here is consistency. You can’t switch to a 0.8 multiplier for 2 days, hit a new personal record, and think you’ve found optimal.

There are SO many collagen-containing products but is collagen a good protein source?

From protein, we get amino acids. Adults need 20 different amino acids, 9 of which are considered essential because we must obtain them from the diet. Animal sources of protein are usually called “complete” protein sources because they contain all the essential amino acids in the proper amounts needed for growth and development.

While collagen is derived from an animal source, it is NOT a complete protein (it is missing the essential amino acid tryptophan). And of the essential amino acids it does have, they are in pretty low quantities. When you see 10 grams of protein in a scoop of collagen powder, it is very high in the NON-essential amino acids glycine and proline. These amino acids are found in, no surprise, the collagen in us (skin, hair, nails).

So, what does that mean for you? Don’t make collagen your predominant source of protein. If you have a bar with collagen, or maybe a serving of powder in coffee or a smoothie, great! But trying to skew the majority of your protein to collagen will only leave you needing to eat more total protein to meet your essential amino acid needs.

CrossFit Lynchburg

Author CrossFit Lynchburg

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