CrossFit Sydney "Growth Hormone"

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CFHQ WOD

Weighted Pull Ups
1-1-1-1-1-1-1

Record Loads


ENDURANCE WOD

Choose ONE of The Following Sports

Swim, Bike, Run, C2

Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.

Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.

Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.

C2: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.

STRENGTH WOD

Snatch
100%x1

C&J
90%x1x2

Front squat
Heavy Single

Over Head Sit Ups
3x10




Growth Hormone

1.GH is released in 10-20 pulses throughout the day instead of in a steady stream.

2. The largest daily pulse of GH takes place during the beginning stages of sleep.

3. Anaerobic exercise (and the lactic acid it produces) seems to be linked to an increased pulse of GH that can last for about 2 hours after exercise. Many people state that 10-15 minutes of intense anaerobic exercise can create a large surge of GH.

4. Eating protein has been linked to an increased pulse of GH. There are many secretagogue products that claim to help release GH and are usually taken before exercise, after exercise, and/or before going to bed for the night.

5. Eating carbohydrates creates a surge of insulin which apparently dampens the release of GH. Many experts recommend to avoid eating carbs for 2 hours after exercise in order to not diminish the GH surge caused from exercise.

6. Fasting is said to be linked with an increased release of GH.

7. A stress response (including the stress response to long endurance exercise) has been said to dampen the release of GH