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Fitness@CrossFitSydney.com.au
CFHQ WOD
Run 10km
Record Time
ENDURANCE WOD
Choose ONE of the following sports
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
STRENGTH WOD
Power Snatch
70%x5
Snatch Balance
75%x3x4
3Rds
200m Row10 Kipping Chin Ups
5 Sand bag Half Moons 25% BW
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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