250818 "Drink Wine, Its an exercise for the Mind"

As you settle down in from of your computer to read the latest and greatest Fitness and Nutrition blogs from your truly, there is a high probability you have already done a bit of fitness today. You have exercised to relieve stress, clear out the pent up energy and generally feel good about your life. The combination of Mind, Body and Spirit in your daily practice are essential , I agree. Well what if I told you that there is some new science out that shows Moderate Drinking can actually be a part of your daily exercise routine?! Its all physiology baby! In the same way we spark our metabolism to cleanse the body, a little drinking can actually do the same for the mind. 

The brain is a fascinating place where hormones, electricity and neurons work in a complex dance with one another to create thought, action, and feelings. If you haven't dug into it yet and really gone down the rabbit hole of incredible science I REALLY encourage you to do some research. But Im getting ahead of myself. We are hear to talk drinking right? 

Well it has long been shown that cultures and populations that drink moderately live a bit longer than others. Part of the reasoning behind this is lower cardiovascular disease and even lower cancer rates in certain populations but the Brain Science community is now weighing in and the results are very interesting and timely. And the reason is....

Alzheimers disease scares the shit out of me. More than cancer, More than nuclear weapons. As I write about often in my blog at goodtimescrossfit.com, the compounding effects of our western diet, high stress lifestyles, and rather poor care taking of our bodies is creating a perfect storm for early onset cognitive decline in the population. Inflammation that is caused by a protein buildup (amyloid-beta) on the ends of our neural synapses is one cause of the brain going down the drain. But a little drink may provide some relief to that nasty plaque build up!

According to the University of Rochester Medical Center, Low dose Alcohol consumption clears inflammation in the brain just as physical exercise clears inflammation from our cardiovascular system. What the researchers found came from a little talked about waste clearing pathway called the "Glymphatic Pathway" which reduces waste in the brain through the Central Nervous System and your Spinal Cord. Alcohol consumption, particularly wine which has beneficial Reverstrol ( a powerful antioxidant) , works WITH your natural anti-inflammation processes to clear excess amyloid beta protein away from the brain. 

The study claimed that 2 drinks per day was adequate for optimizing the anti-inflammatory response so don't go overboard here folks. I remember when I wrote the article about tequila a while ago and the stock price on Patron went through the roof! But it seems for the moment that supplementing your training plan with a little wine or a cocktail is just fine. Additionally, though not scientifically proven, drinking alcohol makes you way more interesting at dinner parties... just waiting for the science to prove that. 

Go and crush it today y'all. Always be conscious of what you put in your body and damnit be nice to everyone. Positive attitudes go a long way and we all know that the never we are, the more people want to have a drink with us!.


Programming Notes 6/25-6/29 *Note we are in week 5 of the  Strength/ Endurance Cycle. This is a reload week not a deload week. That is, the volume of squats will be maintained by increasing the time under tension . I would like lighter weights and focus on the tempo. Wednesday will be your hardest day this week, but dont go easy on the Benchmark “Isabel”! I specifically test your endurance in the pull ups on Thursday so make sure you are really warmed up and try to go unbroken .


Row 500m
10 Banded Supine Pull Apart (palms up)
10 Banded Prone Pull Apart (palms Down)
10 Banded Pass Through
10 Tempo Ring Row
500m Row

Muscle Up Skill Development:
4 Rounds Not For Time
:20 Ring Support Top Hold
:20 Ring Support Bottom Hold
5 Low Ring Pull Through (hip bridge + quick turn Over)
10 Big Kip Swings On High Rings.

4 Rounds For Total Time
10 Stone To Shoulder
50’ Stone Carry (25’ out and back)
400m Run
3 Rope Climb

Cool Down:
Lat Band Mobility
Bully Stretch
Scapula Distraction

400m Run
10 KB Sumo Deadlift High Pull
10 KB Swing
10 Deadbug Contra Lateral Reach
10 Elbow To Instep Lunges
10 Piked Handstand Push Ups

Rotator Cuff Drills:
W/ 5# Plates X 7 Reps each
-bent over scarecrow + External Rotation
-bent over Reverse Flys
-bent over scarecrow + Press
- Standing, arms extended out, Corkscrew rotations
- Standing Wide Shoulder Presses
-Standing Narrow Crossover shoulder presses

Snatch Complex:
7 Rounds, building Load each round
2X Snatch Grip, Tempo Deadlift (+:03 Seconds to stand and :03 Seconds lower)
1X Mid Hang High Pull
1X Snatch

30 Snatches For Time @135/95

Banded Hip stretches before class.
-lateral distraction
-hip flexor stretch
-banded hamstring

1 K Row
25 Walking Lunge Steps
20 Med Ball Squats
15 Med ball Toe Touches
10 Lateral Med Ball Hops

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Outs, Boot Straps, PNF, Squat W/ T Spine Rotation

TEMPO Backsquats:
@ :02 Eccentric Lower
@:02 Pause at Bottom
-I really intend for these to fucking work you at around 65-70% of your squat. Mind the tempo.

3X 4 Min AMRAP
27 Cal Row
21 Front Squat
15 burpee Box Jump Over 24/20
*1st AMRAP= 155/115
*2nd AMRAP= 135/95
*3rd AMRAP= 95/65
—REST 3:00 Between AMRAPS—

50 Single Under Jumps
20 Med Ball Overhead Lunges
20 Med Ball Side Lunges (held in Front Rack)
20 Single Arm Ring Rows
20 Med Ball Russian Twist
20 Med Ball Single Leg Deadlift
50 High Knee Jump Rope

Pull Up Prep:
-15X Jumping Pull Ups
-3X :10 Chin over the bar Holds
-8X Pull Up Negatives
-15 X Strict Chin Up (use bands if necessary)

Unilateral Skill Development:
3 Rounds Not For Time
20 Pistol Squats (10 Each Leg)
20 Single Arm Ring Row (10 each arm)
20 Deficit Kettlebell Single Leg Deadlift
*for deadlift, stand on a stack of plates high enough that the handle of the bell is at or below mid shin when touching the floor.

3 Rounds For Time
75 Double Unders
50 Air Squats
25 Pull Ups

Agility Warm up:
using 2 cones 50’ apart
-marching high kicks
-elbow to instep lunges
-high knees
-butt kickers
-lateral high knees
-feet together bounding side to side
-frog jumps
-sprint line touch + Backpedal

Clean Warm Up:
W/ Barbell
-7X @ Each
-High Pull
-Muscle Clean
-front Squat
-Hang Clean

A- 3 Clean / 6 F.R. Lunge/ 3 Thrusters
B- 10-15 GHD Sit Up
C- 200m Sprint
D- Rest
*barbell should be at a manageable weight, optimal time should be :30-:35 seconds per complex.