Wednesday 160831

Hate to Run???? 
Here are some great benefits to sprinting.  Sprints, help you lose fat, build muscle, improve your health, and can come in handy when you need to run away from someone.

Here are some bullet points from the article.  For the full article and studies referenced click HERE.

Sprints help you lose fat and not only that, but they do it in a short amount of time.  Here’s some facts from a 2010 study.  Participants in the study ran 6 sprint sessions of 6 30 second full effort sprints with 4 minutes of rest between.  The average waist size dropped by 3 cm in that time.  

Sprints help you build muscle by increasing the fast twitch fibers and studies have shown that sprinting enhances protein synthesis pathways by as much as 230 percent.  Sprinting can also increase testosterone levels and decrease cortisol levels which is a desired balance when looking to increase muscle and decrease fat.  Women won’t see the same increase in testosterone but will see increase in growth hormone levels, burn fat, and help build muscle.  

There are many additional benefits to sprint training including; improved cognition and brain function, improved circulation and lung function, improved insulin sensitivity and energy use.  Click the bold link above for all the benefits to sprint training.  

Dynamic Warm-Up – Mobility
Prepare to for..

A. Skill:
100 Pull-ups in the least amount of sets as possible, score is your total number of sets

B. WOD
“Stacks”
7 Min AMRAP
30 box Jumps
200 m Run

*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  Ask your coach for help.

COOL DOWN/RECOVERY….

EXTRA for those who seek more….

C. Accessory Work (Test Week)  *see PDF for week on white-board

Max weight 80-120 m 1 Arm Overhead Carry (right arm)
Max weight 80-120 m 1 Arm Overhead Carry (left arm)
Supinated Bar Hang for time. Accumulate 2 min of hang time with a running
clock.
Max dips

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

D. See programming on white board.

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