250917 "Boost Dopamine with these 2 easy steps"

You call time... You lay on the ground writhing in the pain and absolute enjoyment of the workout that just kicked your butt. The weights get put back, class lets outs and for the rest of the day you feel like you are on some kind of a high. This is your GUT, Brain and endocrine system all saying thank you! Dopamine is a neurotransmitter commonly referred to as the 'feel good' chemical and there are a couple ways you can boost your bodies ability to produce more of it and be more efficient at using it. Lets check it out.

As you can kind of guess with me writing this, I am going to lead with Nutrition. And you better believe that one key pathway to better production and more optimal uptake of Dopamine in your body is through eating really good. By eating good food you are not only delivering heaps of good amino acids and vitamins to your body, but you are also helping to heal your GUT from harmful inflammation and digestive problems. Here are some great foods to eat for Dopamine production:
-Green Tea. Polyphenols are plant based chemicals which help liver, GUT and brain function. Science has also shown Dopamine production has resulted in increased Green Tea consumption.
-Bananas. Tyrosine is an amino acid which boosts dopamine production through its influence on the endocrine system.
-Salmon and other Fatty Fish. Omega-3 fatty acids aid in the delivery and production of many chemicals in the brain. As I have written previously, Omega-3 fats act to protect the neuro-synapses which dopamine works through in the brain.
-Kale. Kale is rich in Folate. Folate is involved in the body ability to build DNA and reproduce cells. Healthy cells are able to transmit and process Dopamine, making you SUPERHUMAN!

In summary, Eat good stuff.... Perform really well in training. 

Secondly, is about taking care of yourself in another way, calming the F*^K down! Cortisol is the stress hormone that is absolutely the performance killer. Nothing will hinder your progress as an athlete, parent, community leader than living in a constantly stressed state. Increases in Stress and Cortisol levels are classic precursors to:
-loss of sex drive
-decreased desire to train
-immune dysfunction
Cortisol acts as an energy source classically seen in the 'fight or flight' response. Too mUch of that gets seriously taxing and leaves you feeling uninterested in anything. 
Rebalancing the chemicals in your body and getting rid of cortisol can be done in the following ways:
-Hug your friends, kids, and especially your wife!
-make a list of things to do and check them off as the day goes on .
-dont look at your phone every minute of every hour.
-do yoga.
-practice breathing techniques.
-Stop and smell the fucking roses!

Big things happen with small actions. The root of all happiness and optimal health is through a chemically balanced mind and body. Dopamine has a lot to do with optimal health and performance. Consciousness is the first step, nutrition and life changes are second. You are absolutely capable of boosting your dopamine levels without supplementation or turning to drugs. Be strong, be healthy and THRIVE. 
I have another great article HERE on the benefits of boosting Dopamine in your body by a great writer John Hawthorne.

I love you all, E. 

Programming Notes 9/25-9/29

250m Row
10m Bear Crawl
10 Squat Therapy
20 Cal Bike
10M Banded Hip Activation
10 Squat Therapy
20 Burpee
10m Bear Crawl
10 Squat Therapy

Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Strength Development:
@ 20# + from the 3X12 last week.
-across all sets

Partner WOD:
Against a 4 minute Window, complete as many rep sets as possible in an “I Go, You Go” manner. After Each 4 Minute work period, there is a :90 rest.
A- Bike
B- Burpee
C- Cal Row
*one partner will complete all 30 reps , P2 will complete the 25’s, P1 will complete the 20’s… and so on. Monitors will be reset before next partner gets on equipment.  If finished before 4 minutes, team rests. 

-High Knee Pulls 10m
-Quad Pulls 10m
-InchWorm W/ Push Up 10M
-Elbow To instep 10m
-Heel Walk 10m
-Toe Walk 10 M
-Squat W/ 180 turn 10m
-High Skip W/ foot Dorsiflexion
-High Knees
-Butt Kickers
-Fig 4 Drill
-Lateral Shuffle
-Sprint W/ Change Of Direction

Intensity Sprints:
Every 2:00 , for 4 sets>

Sprint 100m AFAP. MAX EFFORT

6 Ring Dip
12 KB Swing 70/53
24 KB Front Rack Walking Lunge

Cool Down:
Banded Hip Distraction , Banded Calf Stretch, Couch Stretch, Pigeon Stretch

200m Run
12 Seated/Banded Lat Pull Down And Hold :02 Per rep
12 Tempo Banded Press
12X 5 m Lateral Cone Touches *maintain athletic Position

Rotator Cuff Series: W/ 2.5# plates . Scarecrow+ External Rotation, reverse flys, superman’s, Front Raises, lateral Raises, corkscrew, Y presses, narrow Cross Over Presses

Spend 3-4 minutes covering the Double Under Progression .

A- :60 Tempo Strict Press @2.5-5# + from last week (1,1,3)
B- :40 Slam Ball Max Reps
C- :40 Max Strict Pull Ups (banded is fine, no Kipping)
D- :60 Double Under Max Reps
*Goal is to try and match #’s each round

:30 @ Each X2
-Standing Toe Touches
-Side Lunges
-Tempo Squats (toes forward)
-Kettlebell Halo’s
-Kettlebell RDL’s
-Kettlebell Up and Overs (begin on left side, KB comes up and over body to right side)
-Kettlebell Overhead Reverse Lunges

For Time
400m Run
50 barbell Step Ups 75/55 (no Bouncing with non working leg)
50 Strict Ring Rows (can scale up to supine Ring Rows, feet on box)
800m Run
50 Barbell Sumo Deadlift High Pulls 75/55
50 Diamond Push Ups
400m Run

250m Row
8 Kettlebell Goblet Clean and Press
12 Kettlebell Windmills (6 L/6R)
8 Pineapple Pickers

Skill Development
Heavy Sled Push 10-20m
-followed immediately by-
12 Hip Extension

Clean and Jerk 95/65. 115/75 Super RX
Toes To bar
*Goal is Sub 10.