The Open is Here!Woohooo! Not only is it #foodiefriday but it's the first day of the 2023 CrossFit Open! YES! The biggest and most fun time to be a CrossFitter has arrived! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time I want to prepare you as best as possible for our short 3 week competition season. Today you get TWO resources for nutrition, competition and recovery. CrossFit Nutrition has a great, concise guide to eating well during The Open. You can read it online here. Working Against Gravity has a terrific e-book on fueling your CrossFit Open. It's available for download below. Of course, you'll want a recipe to get you all ready to crush the Open. Click on the image below for a delicious recipe for caramel mocha protein shake courtesy of Working Against Gravity. You'll want to enjoy this shake as a pre or post workout source of important calories and vital macronutrients.
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CrossFit Open Starts NOW!
The Open brings out the best of us and we love seeing everyone do their best. We've seen people get their first pul-ups, muscle-ups, heaviest lifts, etc. Certainly this Open will be no different.
Regardless of fitness level or ability, you can participate in the biggest fitness competition in history. Each week of the Open, choose from three variations of the released test â Rxâd (âas prescribedâ), scaled, or foundations. You can finish the Open with any combination of the test variations based on your current ability. Scaled or foundations versions might be best one week, while the Rxâd version might be more your speed the next. We have our own in-house competition with our Intramural Open. Are you on Team North Side or Team South Side? Click here to find out. The Intramural Open is a FREE team event in which we compete against each other. We support, encourage, count reps and help our teammates do fantastic things. You can earn valuable pre-season points NOW for your team. You earn points for your team as follows. Pre Season Points 1. Teams are given 1 point for every athlete who officially signs up for The Open. â 2. Teams are given 5 points for every athlete who officially completes the Judges Course. Competition Points â1. Teams are given 2 points for every athlete who completes a given Open workout 2. Teams are given 2 points for every athlete who PRs or does something as Rx'd (including scaled Rx'd) for the first time, e.g. first toes to bar, pull-ups, double unders, etc. 3. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rxâd, Scaled, Age groups, Foundations ). 6. Teams are given 5 points if they win the âSpirit of the Openâ award on any given week (this is determined by the coaches so be ready to nominate an athlete each week) You can earn up to 6 pre-season points for your team NOW through Monday, Feb 20th! Often times the teams with the most pre-season points gets out ahead and stays there. Want to help your team via your brains not brawn? Take the Judges course! North Side: 49 Points South Side: 45 points Here's your hint from Dave Castro for 23.1. What do you think it means? Estrogens - A Trio of HormonesIn my last #wellnessWednesday blog I explored how our period is a woman's super power. By knowing where we are in our cycle we can tailor our training intensity, maximize our recovery practices, and give ourselves some grace as we fully learn about our own unique hormonal fluctuations.
The two primary hormones that give women our super power are the estrogens and progesterone. We women are not the only keepers of these hormones as they are also in men, just we testosterone is also in women. We all have these hormones and they function quite differently in each of us. I'm going to focus solely on these hormones in women. There are 3 types of estrogen. Estradiol or E2 is the primary estrogen that most people think about as estrogen. Esteriol or E3 is a weak form of estrogen that has its shinning moment when we are pregnant. Estrone or E1 is the weakest form and it becomes the dominant estrogen when we hit post-menopause. The ratios in which these hormones present themselves, along with their dance partner progesterone, is what drives many the hormonal cycles of a woman's life. Estradiol is our primary anabolic hormone and is the driver of protein synthesis. This means, estradiol builds muscle in women whereas in men muscle is driven by testosterone. How crazy is that? Testosterone in women functions to build bone and improve bone health, cognition, sex drive. Progesterone often acts as a counter balance to the impacts of the estrogens. Dr Sim's explains it this way, "the body has a response and a counter response to try to keep things in equilibrium." The estrogens signal a specific response and progesterone will signal a counter response to help keep the body in balance. Estrogen promotes immune activation and progesterone acts as an immunosuppressant. Estrogen is pro inflammatory and progesterone is anti-inflammatory. Estrogen builds tissue (anabolic) and progesterone breaks down tissue (catabolic.) That's why our period doesn't come all at once, but rather flows over several days. Without progesterone we would develop an overgrowth of the endometrial lining and without estrogen we would shed that lining in one significant and bloody event. Whew! Thank goodness we have a tendency towards homeostasis! As we age and enter peri-menopause these hormones decline and change ratios. That is why we experience so many interesting peri-menopause symptoms. I will explore that next week:) |
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