Jen Smith, during Event 3 at the Arnold Sectionals
“Maverick & Goose”
2 Person Team will complete the following for time:
800m Relay Run
80 Wall Balls
80 SDHP
80 Box Jumps
800m Relay Run
80 Push-Presses
80 Sit-ups
80 Burpees
800m Relay Run
- Only 1 person working/running at a time
- Each exercise must be completed before moving on to the next
- This workout will be scaled appropriately if needed
For ages, mothers have admonished children at the dinner table to slow down and chew their food. Apparently, they’re onto something.
Researchers have found evidence over the years that when people wolf their food, they end up consuming more calories than they would at a slower pace. One reason is the effect of quicker ingestion on hormones.
In a study last month, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5 . The scientists took blood samples and measured insulin and gut hormones before, during and after eating. They found that two hormones that signal feelings of satiety, or fullness — glucagon-like peptide-1 and peptide YY — showed a more pronounced response in the slow condition.
Ultimately, that leads to eating less, as another study published in The Journal of the American Dietetic Association suggested in 2008. In that study, subjects reported greater satiety and consumed roughly 10 percent fewer calories when they ate at a slow pace compared with times when they gobbled down their food. In another study of 3,000 people in The British Medical Journal, those who reported eating quickly and eating until full had triple the risk of being overweight compared with others.
In other words, experts say, it can’t hurt to slow down and savor your meals.
Eating at a slower pace may increase fullness and reduce caloric intake.
Saturday Group Run:
When: Saturday, March 13, 2010
Time: 0845 Meet, 0900 Run
Where: Crossfit Maximus in Hamburg
859-327-3677
1850 Bryant Road
Lexington, KY 40509
http://crossfitmaximus.com/category/halfmarathontraining/
There is one route this week:
Beginners & Intermediates:
Both Groups will head out on the Brighton trail and turn Right onto Polo Club. Runners will travel on Polo Club and make a left onto Deer Haven. Deer Haven ends and turns into Walnut Hill Road at the dead end. Continue on Walnut Hill Road .Turn right onto Real Quit Lane ( See the Map- you will be running the large loop). Exit Real Quit Lane at the Gated exit and turn right onto Walnut Hill Road. Continue about 0.2 miles and turn Right onto Cayman Lane (Greenbriar). Turn Right on Bahama. Follow Bahama to the T- Intersection and turn Left (Pay attention here; if you turn right you will end up at Winchester Road). To exit the Greenbriar you will Turn Right onto Cayman Lane and then a right onto Wallnut Hill Road. Then it is our usual route back to Crossfit Maximus! The total mileage is approx. 12.5 miles
Beggineers may want to skip the Real Quiet Lane loop. This will make your run distance approx. 11 miles
Notes:
Review the MAP!!!
See the Running Route Map:
http://www.mapmyrun.com/run/united-states/ky/-lexington/633126836554217761
PreRun Breakfast: Whole grain carb with Peanut butter & jelly; or cereal w/ soy milk; or breakfast bar. Drink water and coffee at least 30 minutes before the run to prevent toilet stops and cramps.
Anticipated Weather: 50s
**Lisa and David will be meeting at 8:00 AM if anyone wants to join them for an earlier start time 
http://www.mapmyrun.com/community/groups/468126395793138357
Please email Steve Cobb or Varinka Barbini if you have questions about the run.