190617 "What the Hell is Ketosis?"

With so much effort being put into lifestyle choices and nutrition by everyone I speak to, I find that there is so much that still needs explanation. One area of explanation is KETONES and KETOSIS. What the hell is it and what is it doing to me? And I feel you.. For sure. I thought that by following strict Paleo or Zone could put me into Ketosis but the reality is that its a bit heavier than I once thought. 

Ketones are special Fats that activate certain pathways that neural messages are transported in your body. Ketones are also responsible for developing new neural connections and mitochondria (the powerhouses of your cells). Moreover, there is a important antioxidant, Glutathione, which is produced when your body is in Ketosis. 

Ketosis occurs when your blood glucose is low and your liver glycogen is no longer available. This fact is why most athletes who espouse a 'whole food' diet don't necessarily fully transition over to a ketone diet. To truly obtain Ketosis you must consume upwards of 75-80% of your calories from Fat!! That my friends is a lot and kind of hard to do when you are training. 

The benefits of Ketosis cannot be understated. I repeated clinical tests, a Ketone Nutritional plan has been shown to;
-decrease effects of Parkinsons
-decrease the growth of some cancers
-decrease Epileptic seizures
-improve cognitive function

One REAL benefit that the everyday eater can get on is the Fat Burning effects of Ketosis. Remember last week when I wrote about Intermittent Fasting??? Well, Intermittent fasting allows our bodies to burn through carbs and go after unwanted fats like its nobodies business. 

With so much great science out in the world promoting a Ketogenic approach to Nutrition, it is confusing why the term still garners so much confusion. If you are looking into really changing things up for;
-better GUT health
-losing weight
-sharper thinking
..then you should research a Ketogenic meal plan (see goodtimescrossfit.com for Hyperlink) Athletes who are training at a high level can run on Ketosis but supplementation of carbs is really the rub that deters most from truly going all the way. But keep the mind open and remember that the body is quite resilient, you can experiment with Fasting and Ketosis without it really messing with your program. 

Our goal is to get better and thrive. If you are just doing the same thing over and over again and unhappy, you gotta step out of the zone and into the light. Please share and thrive !


Programming Notes 6/19-23

12 Walking Reverse Lunges
Bear Crawl 25’

12 Jump Squats
:45 Deadbug

Squat Flow: Kang Squat. Internal Hip Rotation, Hip Bridge, Elbow to Instep, Ankle Rotation, PNF Stretch, Squat W/ T Spine Stretch

Front Squat
3X6 @ 75% +10# from Previous week

-free tempo, fast ascent
-rest :90 Between Sets

Partner WOD:

12 Minute Syncd AMRAP
20 Overhead Squats 95/65
20 Burpee Over Partner
20 Hang Power Cleans
**all reps must be Sync’d


Kettle Bell Warm up:

W/ Light KB

12@ Each

Head Circles 'L' 

Head Circles 'R'

Trunk Rotations

Up right Rows

Press 'L'

Press 'R'

Romanian Deadlift

Squat Up and overs (outside right foot, up and over to outside left foot)

Single Leg Deadlift

Goblet Squat

Lateral Lunges

Windmill 'L'

Windmill 'R'

Sit Ups

Snatch 'L'

Snatch 'R'

Squat Jumps


Pull Up Prep:

10-12 Kip Swing
10-12 Eccentric Pull Ups
10-12 Strict Pull Ups

10-12 Kipping/ Butterfly Pull Ups


3 X
400m Run
21 Kettlebell Swing 1.5 pool
12 Pull Ups

Cash Out:
:45 L Hang On Bar
:45 Side Plank

Lat Band Mobility/ Bully Stretch/ Scapula Distraction

**If you know the drills, use the physiology bands and run through stabilization drills; internal/external rotation.

3X @Each Station
Partner Warm Up
P1- Row 15/12 Cals
P2- Hold Handstand

30 Double Unders
15 DB Push Press
Max Cal On Erg

Rest 1 Min

30 Double Unders
15 Wall Ball
Max Cal On Bike

Rest 2:00

Banded Hip Activation
Banded Squat
Banded Good Morning
Banded Press
Banded Pull Apart (supine and Prone Grip)

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

**Take 3-4 Minutes to prep your Numbers so you know percentages

Strength WOD:
Every 2 Min On The Minute
**Every Snatch Must be Full Squat Snatch
1- 5@70%
2- 5@75%
3- 4@80%
4- 4@80%
5- 3@ 85%
6- 3@ 85%

7- 2 @ 90%

8- 2@ 95%
9- 1 @ PR Weight
10- 1 @ 5# above PR Weight
*If form or failure begins to occur at the 80-85%, keep at it, don’t drop back down. Slow the weight progression.
*Score is heaviest Snatch


8 X Med Ball Single Leg Up and Overs (each Leg)
4 X Inch Worm W/ Push Ups
12X Barbell Sumo Deadlift High Pull

12 Single Leg Deadlift
12 Barbell bent Over Row
8 X Burpee
**Ascending Weight Each Round

Partner WOD:
21 Min AMRAP
-Partners trade off doing Rounds , 1 athlete working at a time
7 Deadlift 155/115
7 Toes To bar
7 Push Ups