CF Maximus Mock Qualifier III
Saturday Feb. 13th
Please arrive at 11:15-30 to begin warm-ups!
Event 1 – 12:00 pm
“Isabel”
30 Snatches for time 135/95 lbs
Event 2 – 1:30 pm
“Annie”
50 – 40 – 30 – 20 – 10 reps for time:
DU’s
Ab Mat Sit-ups
Event 3 – 2:30 pm
“Helen”
3 Rounds for time:
400m Run
21 KB Swings 53/35 lbs
12 Pull-ups
Event 4 – 4:00 pm
Final Event
10 HSPU’s / 100m Sandbag Sprint / 5 Burpees
8 HSPU’s / 100m SB Sprint / 10 Burpees
6 HSPU’s / 100m SB Sprint / 15 Burpees
4 HSPU’s / 100m SB Sprint / 20 Burpees
2 HSPU’s / 100m SB Sprint / 25 Burpees
WOD
For time:
30 Clean & Jerks
400m Run
30 Snatches
Affiliate Training
Rest up for Saturday!
Active Rest
Congratulations to Jennifer Smith on getting her first muscle-up!
Here is one of the editorial reviews from amazon.com:
The light bulb put us out of sync with nature. Way back when, people spent the summer sleeping less and eating heavily in preparation for winter because light triggers the hunger for carbohydrates. Now, with light available 24 hours a day, we gulp down food all year long. So, Wiley and Formby assert, it is light, not what we eat or whether we exercise, that causes obesity–and diabetes, heart disease, and cancer. Indeed, eating bacon, ham, butter, and eggs for breakfast doesn’t impair health, and exercise can make you fat. If we considered our waking periods as equivalent to the long days of summer and the short ones of winter, we would avoid those health problems. Wiley and Formby offer three steps for improvement, but they aren’t optimistic, because the light-driven speed and intensity of contemporary life may be too much to overcome. Still, try, first, plugging the leaks in your psyche; then, because you will have lost weight, resisting carbohydrates; and, finally, swallowing a few pills and helpful foods.
Happy reading!!!
The authors T.S Wiley and Ben Forby discuss how the wide spread use of the light bulb and television are major factors in the prevalance of modern diseases such as obesity (i.e. the deadly quartet). Here are a few key quotes i wrote down when I read it.
-“The disastrous slide in the health of the American people corresponds to the increase in light-generating night activities and the carbohydrate consumption that follows (pg. 18).”
-”For all of human time, man lived and thrived on a diet comprised of eighty to ninety percent protein and its attendant fat content at least seven or eight months out of the year, and the rest of the time on vegetation foraged only in season (70).”
-”These skeletal remains also reflect strength and muscularity; the size of the joints and sites where muscles are inserted into bones indicate these peoples muscle mass and the amount of force they were able to exert. The average Cro-Magnon was easily as strong as today’s superior male and female athletes. They worked many few hours than the coming Agriculturists, but were significantly more robust (70).
Here are the authors suggested lifestyle changes based on his findings:
1.) Go to bed earlier.
2.) Turn off the television before 9:00 PM. Better yet, take it out of the bedroom.
3.) Sleep as many hours as you can without getting fired or divorced.
4.) Always get up as close to dawn as possible.
5.) Nine and a half hours of solid sleep at least seven months of the year [winter] is the minimum required to beat cancer, diabetes, heart disease, and depression.
6.) Keep lights in the house at low levels of intensity after dark.
7.) Once you are in bed, make sure you are in utter darkness. Think cave. Heavy drapes and cover and blinking gadgets