CrossFit Sydney "Growth Hormone"

CrossFit Conditioning
Try the Method
Fitness@CrossFitSydney.com.au


Lance& Dave at Newcastle




CFHQ WOD

"Fran"

For Time
21-15-9 reps
45kg Thruster
Pull Ups


Record time

ENDURANCE WOD

Swim, Bike, Run, C2

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

There are no fouls, and there is no pacing. This interval set is to be done as close to all out as possible....

STRENGTH WOD

Snatch
70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2

Clean & jerk
70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2


For Time
4Rds
10 m low side shuffle x 4
10/side KB cross-chops



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