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Ftiness@CrossFitSydney.com.au
CFHQ WOD
Shoulder Press
1-1-1-1-1
Push press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Record Loads
ENDURANCE WOD
Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep push ups
STRENGTH WOD
Back Squat
87%x2x4
Snatch DL
118%x2x3
Push press
85%x4x5
Bent Row
80%x4x5
Hanging Leg Raise
3x15
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
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