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It’s YOUR Progress, Results, and Success


It’s YOUR Progress, Results, and Success

5 rounds for time: 
12 wallball (20/14)
12 toes-to-bar

Amy and Nicole's Mom rock the rope climbs at Trident CrossFit in Alexandria, VA. Who is Amy? None other than our very own Karin's sister!

It’s YOUR Progress, Results, and Success

Hey there Roots crew!  Many of you may have noticed a little bit more attention to strength over the past week.  This will continue for awhile.  What does this mean for you?  It means, it is VITALLY important for you to track you results for the lifts so that each week’s sets yield you as great a result as possible!

As we progress over the next coming weeks we will use the 5 rep, 3 rep, and 1 rep maxes to scale loads, create hypothetical loads, and determine weights for new and different lifting sets.

Sure, you don’t have to track your progress but you may find yourself a little lost at the beginning of each class as we spew out “82% of one rep max…”

So, where can you do this?!
Look no further than the top right corner of this post where it says “Whiteboard” and log away!  Or you can write it down in your log book or keep it in your phone.  You could also tattoo it to your arm.  Yup, it’s that important.

And finally, check out this great article sent to us by our very own Mr. Exercise!

Acute Sleep Deprivation Enhances the Brain’s Response to Hedonic Food Stimuli: An fMRI Study

5 Responses

    1. No, no 5/3/1.  We’ve played around with 5/3/1 before and while it is great for strength training it doesn’t lend itself well to a generalized program (ie CrossFit).  We find that while folks get stronger, all their other areas of CF start to decrease.  It’s great to do for your weakest lift at Open Shop on Sundays but not as an everyday program with 4 lifts and CF workouts.  

      The strength training will be just as varied as the workouts as we will play with reps, sets, speed, and rest.

      1. Peter

        Thanks Nicole, I could not agree more that Wendler program is great for gaining strength (Crossfit total) but will hurt other areas.  It is to much work to do both, and can lead to injuries and burnout.  While not getting the results that you want and hurt in other areas.  This has happened to me just recently.  With that said I’m looking forward to the next several weeks.

        Any suggestions on how to deal with a head and chest cold?  I never get sick but I’m so stuffed up.  Don’t think it is a good idea to come into the shop feeling like this.  Is working out with a cold a big no no?  Or can it be a good thing to get moving (sweat it out?). 

  1. Amy Santamaria

    Interesting.  The area identified in the study, anterior cingulate, has been described as a “conflict” center – active when you’re trying to resolve some kind of conflict (in the sense of an internal conflict or contradiction).  Haven’t seen this link to appetite  before.  It made me wonder if these results could be described in terms of conflict.  Maybe experiencing hunger when you’re not physically hungry presents a kind of internal conflict. 

    (Sorry for the nerdity,  I don’t get many chances to play neuroscientist these days!)  

  2. Jasmine

    Interesting stuff.  Sleep deprivation can be seen as a form of stress, and stress has been known to activate the anterior cingulate, as well as the mesocorticolimbic dopamine system, a circuit associated with reward, particularly drug reward (but also activated by natural rewards).  Additionally, the anterior cingulate has been associated with drug craving, with most studies focused on cocaine craving.  One theoretical way of looking at this is that sleep deprivation–a form of stress–activates and primes (or “sensitizes”) the anterior cingulate.  Then when the same individual is presented with food cues (i.e., the pictures of food or food-associated stimuli), the mesocorticolimbic dopamine system is already “primed” and the individual shows exaggerated food craving.  This may partially explain why despite meeting caloric requirements, some individuals will still exhibit hyperphagia (overeating).  The authors mention the dopaminergic and glutamatergic pathways between the anterior cingulate and the striatum, and the striatum plays a prominent role in both hunger motivation and reward motivation.

    Hey Amy, good to see another neuro-geek on here at Roots 🙂