Big Dawg Online Winter Challenge Workout 1
OPT Athlete and 2013 CrossFit® Games competitor Amanda Goodman performing Workout 1
Workout 1 - "Combined Jump"
10 min establish 3 max distance broad jumps
Rest 1 min
10 min establish 3 amrap sets of DU's unbroken
(scored as total inches for 3 jumps plus total reps for best 3 max sets)
WHY: There are MANY, many myths surrounding fasting. The main reason we endorse it at OPT for athletes is it is highly rejuvenate to the GI tract; over the week, an athlete will put between 14000-28000kcal of food through the GI tract; in addition, intense training causes increased GI permeability, and reduced SIgA (Study: Increased SIgA post-fasting therapy) secretion. We end up with a dysfunction, permeability, and weak GI tract. Without gastro intestinal health, we have nothing. And just like training, our nutritional intake needs periodization. The cleanse can be viewed as a "reset".
WHO: Anyone, obviously---but the "sicker" you are (more GI issues), the more the fast will have to be altered. There is a legit detox component, based on apoptosis and toxin release from GI enterocytes and adipose. Some folks will have more side effects than others. And one's emotional connection to food can have a strong influence on how the fast will feel.
WHEN: Optimally---immediately post-competition. Since the "Sport of Fitness" has a season, you can figure these times out best for yourself. Once a year, min, or more, depending on your program cycle.
HOW: NO training load...this is important, for the duration of the fast; foam rolling, long walks on the beach, all good; 300FY is not either of these. Also, break "into" and "out of" the fast gently. No massive Burger King cheat meal prior, and well-cooked veggies, some fruit, the day after. Protein will be the biggest issue, re-introduce slowly. GI enzymes need to be up-secreted over time.
Max featured on a recent barbell shrugged episode
Tags: Max El Hag
Tags: Opt Bash
EC client Shanna Duvall - 165 TnG x 3
163# clean max 9 months ago
A. Squat snatch; build to a max
B. Squat clean; build to a max
C. Back squat; build to a 3rm
KBS 1.5/1 pood
A. Snatch deadlift; 5, 4, 3, 2, 1; rest 3 min
B. TnG Power clean 5x5; rest 90 sec (increase weight per set)
C. 50 thrusters for time 65# (must perform 5 burpees each time you drop the bar)