CrossFit Sydney "Growth Hormone"

CrossFit Strength&Conditioning
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Fitness@CrossFitSydney.com.au






CFHQ WOD

For Time
100kg Dead Lift 15reps
Pull up 50
100kg Dead Lift 12 reps
Pull Ups 40
100kg Dead Lift 9 reps
Pull Ups 30
100kg Dead Lift 6 reps
Pull Ups 20
100kg Dead Lift 3 reps
Pull Ups 10

record time taken

ENDURANCE WOD


Choose ONE of the Following sports:

Swim, Bike Run, C2

All out efforts:

3 Rounds, 2 Min total rest between rounds

30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

STRENGTH WOD


3-position snatch (floor, above knee, mid-thigh)
65% x 5 sets; 1 min rest

2 power jerk + 1 split jerk
65% x 5 sets; 1 min rest

Jerk dip squats with bands
90% (of jerk) x 5 x 2

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders.


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