Is breakfast the most important meal of the day? Do late-night snacks lead to weight gain? Tyler Hass examines common myths about meal timing and explains which are supported by the scientific literature and which have been debunked. He also describes the relationship between circadian rhythm and metabolism.
Read MoreMeal Timing: ChrononutritionComments on 200612
October 22nd, 2020 at 1:43 pm
Commented on: 200612
14:50. 400m life fitness m/c @3% and 25 hip extension on box gripping heavy bag between legs. Got up to 13.5kph but maintained 12.5kph to avoid risking hammy injury.
(edited)
August 25th, 2020 at 9:39 pm
Commented on: 200612
12:40, subs: Free Runner / Barbell Good Mornings
August 13th, 2020 at 12:06 pm
Commented on: 200612
17:27 Rx’d
July 24th, 2020 at 12:51 pm
Commented on: 200612
11:26rx
July 7th, 2020 at 6:41 am
Commented on: 200612
2 rounds + run rx
July 3rd, 2020 at 10:19 pm
Commented on: 200612
12:23 rxd
Fast final set of hip extensions unbroken. The rest broken into 3 smooth sets with quick breaks to hold off jelly legs. Crazy booty pain now! Cardio limited my run/overall speed. Not feeling 100% today. Woke up twice to use the restroom last night and the room was spinning. Not sure what that was about. Felt ok when I woke up, just not motivated and a little low in energy.
180/41/69”
June 20th, 2020 at 2:03 am
Commented on: 200612
Rx 19:15
June 18th, 2020 at 9:13 am
Commented on: 200612
Rx 12:37
1-3:15.8
2-3:19.5
3-3:03.4
4-2:58.5
(edited)
June 17th, 2020 at 2:23 pm
Commented on: 200612
14:57 Rx
June 17th, 2020 at 1:21 pm
Commented on: 200612
30/m/5'11"/174
13:17 with 45# good mornings instead of hip extensions
June 15th, 2020 at 10:14 pm
Commented on: 200612
I did today, and scale to this form.
4 rounds of
21 cal bike
30 Superman
Total time 10'
June 14th, 2020 at 9:07 pm
Commented on: 200612
Sub to 3:1 airbike for run. 0.75 mile each round/hip ext from bench
13:06
June 14th, 2020 at 4:52 pm
Commented on: 200612
10:59
June 14th, 2020 at 4:21 pm
Commented on: 200612
No GHD subbed with glute bridges.
12:05
Cass: 12:37
June 14th, 2020 at 2:16 pm
Commented on: 200612
11:30
June 14th, 2020 at 12:36 am
Commented on: 200612
Scaled to 500m row & 20 hip extensions (10/5/5reps) 20:27
June 13th, 2020 at 11:33 pm
Commented on: 200612
15:10 (assault airrunner)
CFHIM - MAKING PEOPLE BETTER
June 13th, 2020 at 8:00 pm
Commented on: 200612
34/M/180
200612 (modified)
4 rounds for time of:
Row, 500 m
30 Hip Extensions
Round times
R1 | 03:16 |
R2 | 03:45 | +29 s
R3 | 04:13 | +28 s
R4 | 03:33 | -40 s
14:47
June 13th, 2020 at 6:11 pm
Commented on: Developing a Coach's Eye
Coaching them up, nice job Jenny!
June 13th, 2020 at 5:26 pm
Commented on: 200612
15:09
June 13th, 2020 at 3:57 pm
Commented on: 200612
subbed 45# good mornings: 13:00
June 13th, 2020 at 3:21 pm
Commented on: 200612
4 rounds
400 m run
25 med ball cleans (20)
15:37
June 13th, 2020 at 2:55 pm
Commented on: 200612
16:12 RX
June 13th, 2020 at 1:34 pm
Commented on: 200612
Subbed: 24kg kettlebell swings for the hip extensions
13:07
43/1.78m/77kg
June 13th, 2020 at 1:29 pm
Commented on: 200612
12:43, 4 rds of 400m row and 20 hip extension
June 13th, 2020 at 1:07 pm
Commented on: 200612
13:07
subbed 40# vest swings for hip ext
June 13th, 2020 at 12:27 am
Commented on: 200612
M/24/5'8"/155lb
Live Long CrossFit
Mason, MI
16:08 - Rx
June 12th, 2020 at 9:56 pm
Commented on: 200612
46/M/180
13:30
Ran on treadmill, 1% incline
June 12th, 2020 at 9:31 pm
Commented on: 200612
14'15" - RX
June 12th, 2020 at 9:19 pm
Commented on: 200612
11:58 Rx. Pretty sore going into this, at a different gym and skeptical of their 400m route.
June 12th, 2020 at 7:48 pm
Commented on: 200612
12:02 (sub’d 30x good mornings w/25# kB)
14:54 (5 rds)
June 12th, 2020 at 7:42 pm
Commented on: 200612
(edited)
June 12th, 2020 at 7:30 pm
Commented on: 200612
12:42 Rx
Still working with the tight calves - this from the Ready State helped a lot:
https://www.youtube.com/watch?v=jGzGGOqssrg
m/52/5'11"/200#
June 12th, 2020 at 6:56 pm
Commented on: 200612
are hip extensions GHD hip extensions? Or another variety?
June 12th, 2020 at 6:30 pm
Commented on: 200612
15:04
subbed with 45 lb. barbell good mornings
June 12th, 2020 at 5:12 pm
Commented on: 200612
With 20# weight vest, 12:13.
I find WODs like this to be elegant. The runs gas me pretty good but then I can recover my wind a bit during hip extensions. Hip extensions tax muscular stamina in my posterior chain, but that gets a chance to relax (a little) during the run. They play off each other nicely. First round just under 3 minutes, and successive rounds a bit slower. Running form started to degrade in rounds 3 and 4. Also had to break hip extensions in those rounds (20-10).
47m/5'10"/185
June 12th, 2020 at 5:02 pm
Commented on: 200612
Rx’ed
= 12:17
June 12th, 2020 at 5:01 pm
Commented on: 200612
10:26 Rx
June 12th, 2020 at 4:33 pm
Commented on: 200612
subbed 500m row for run
forgot to start the clock🤷♀️
June 12th, 2020 at 4:29 pm
Commented on: 200612
5 x 400m, 75s rest
1:55
1:30
1:22 (oops)
1:31
1:30
First one easy, goal was 1:30 for 2-5, just got excited on #3 but held the pace.
June 12th, 2020 at 3:49 pm
Commented on: 200612
Subbed abmat situps
14:54
June 12th, 2020 at 3:44 pm
Commented on: 200612
13:06 Rx
June 12th, 2020 at 3:37 pm
Commented on: 200612
13:28
Subbed good mornings with 15 lb dumbbells for hip extensions. Hotel workout.
June 12th, 2020 at 3:20 pm
Commented on: 200612
Whoops. Only did 3 rds.
8:40
June 12th, 2020 at 3:05 pm
Commented on: 200612
16:30min
Did 20 good mornings instead of hip extensions since I don't have the needed equipment.
June 12th, 2020 at 2:39 pm
Commented on: 200612
Scaled to 25 hip extensions each round.
17:12
Runs were slow, even for me, as I was trying not to aggravate a sore/strained lower back.
57/5’8”/160ish
June 12th, 2020 at 2:13 pm
Commented on: 200612
23:45 4 RDs 300 meter run on assault air runner x4 and 30 Sq.s per rd
June 12th, 2020 at 2:11 pm
Commented on: 200612
M/36/172
4RFT
400m run
30 deadlifts at 135#
15:20
June 12th, 2020 at 5:13 pm
Ooh, deads would make this extra spicy
June 12th, 2020 at 1:53 pm
Commented on: 200612
48yo M/6’3”/215lbs
4rft 10:35
June 12th, 2020 at 1:45 pm
Commented on: 200612
14:45
June 12th, 2020 at 1:43 pm
Commented on: 200612
4 rounds
400 meter run
30 good mornings w/45# barbell
12:43
June 12th, 2020 at 1:40 pm
Commented on: 200612
13:35
530m runs
30 supermans
June 12th, 2020 at 12:54 pm
Commented on: 200612
Subbed. 5 rounds:
400m
12 burpees
21 KB swings, 24kg
2 minutes rest
3:03, 3:01, 3:00, 3:03, 3:06
June 12th, 2020 at 12:29 pm
Commented on: 200612
4 Rds
400m run
30 Good mornings (45#)
14:58
June 12th, 2020 at 12:26 pm
Commented on: 200612
At track
4 rnds
400m run
20 good mornings with 45# bar
14:40
m/50/175
June 12th, 2020 at 12:22 pm
Commented on: 200612
15:40
June 12th, 2020 at 12:05 pm
Commented on: 200612
4 rft
400 m run
30 banded good morning (green)
11:40
June 12th, 2020 at 11:45 am
Commented on: Developing a Coach's Eye
That’s Orrsome 🤦🏽♂️Sorry Shane
seroiusly wicked advice tyvm
June 12th, 2020 at 8:13 am
Commented on: 200612
14’22” Rx
June 12th, 2020 at 6:08 am
Commented on: 200612
RX:11'22''. （Unbroken）
June 12th, 2020 at 5:41 am
Commented on: Meal Timing: Chrononutrition
Hi Tyler,
You may find this study on circadian roles interesting. Nice graphs. https://academic.oup.com/edrv/article/18/5/716/2530790
Seems like a fact, glucose creeps higher in the evening postprandially. In healthy individuals, t2d changes that (and changes the morning response, too). Then again, this obsession to glucose metabolism shunts the more interesting FFA ,VLDL aka triglycerides and hormonal changes.
So, if someone likes oral glucose test (75g ) in the evening, the results are 30-50mg higher peak AND softer insulin curve thus longer hyperglycemia. Maybe the ancient homo sapiens, who typically didn't have 75g of sugar/glucose available thru fruits, was anyways in the "storing mode" in the evening. The whole eating pattern is about storing for later use. Similarly, eating is a potential attack, a hazard, which the defence system has to get prepared to. And hormonal response. Don't snack !
Dr. Kealey and due to him, even I dislike Jakubowizc group, who always get remarkable results for dinner-skippers. They think a greater insulin reaction is good, even for t2d, everybody knows t2d's suffer from lack of insulin...
Maybe we can agree upon, that this is rather complicated. If healthy and t2d have different responses, then people with metabolic syndrome should hover in between.
JR
June 12th, 2020 at 11:28 pm
JR,
That's a great paper. It really goes to show that there are many factors that go into glucose regulation. It becomes even trickier to generalize recommendations when you factor in age, obesity, metabolic syndrome and T2D. The graphs are compelling. In healthy people, it does seem like you have a larger AUC for postprandial blood glucose in the evening. This would seem to suggest that eating carbs at night is a bad idea.
However, in this study of Israeli police officers, two groups ate similar calorie-restricted diets, but one of them ate most of their carbs at dinner. So, they were carbohydrate fasting during the day, whereas the other group had their carbs evenly spread throughout the day. The carb-fasters lost more weight, more fat and various hormone levels improved as well (improved insulin sensitivity and raised adiponectin). Markers of inflammation (CRP, IL-6, TNF) were also improved in the carb-fasting group. It would be interesting if there had been a third group eating most of their carbs at breakfast. Then we'd know if the improvements were driven by carb-fasting or circadian factors.
Another thing I find interesting is that melatonin can bind to receptors in the pancreatic islet. If you eat a meal late at night while melatonin levels are high, you might not produce enough insulin to keep blood sugar down. So, it's probably okay to eat in the evening, just not too late.
June 12th, 2020 at 4:43 am
Commented on: 200612
WOD ANALYSIS
Coaching notes:
Note: This WOD set in 4 rounds. So overall, athletes should running for 1600 meters and perform 120 hip extensions.
Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.
Purpose: The training purpose is to improving the lactate tolerance and as a result reduces the drop power. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power (Drop power = peak power - min power). Moreover, 30 hip extensions is fire the core muscles and improve the hip power. The athlete must complete these reps in the shortest possible time to earn more points so the core muscles are under the greatest challenge.
Modality: This exercise is a couplet element WOD that is combined of a 400m sprint from metabolic conditioning modality with a core exercise from gymnastic modality.
Time to perform: This High intensity WOD takes about ≈ 16 min, so if the athletes perform it longer than ≈ 16 min, trainer can scaled it. Advanced athletes can do it under 13 min.
Scale method: This training focus on the quality and speed of the 400 m run. If the athlete cannot run 400 meters in under 2:30 seconds, the trainer must scale the running distance.
Scale method: The repetition of the hip extension should be set so that athletes do it without any break. Otherwise trainers can reduce the reps.
Running a class: Trainers have 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.
Physiology (GPP): cardiorespiratory and stamina play a major role in this exercise. Furthermore, flexibility, balance and coordination are challenged.
Physiology (energy pathway): The lactic acid system is a dominant energy pathway in each round of this WOD. Because the duration and reps
of this exercise is almost moderate and the intensity is high so that the energy path does not reach steady state to use all oxygen obtained. However, if the athletes perform this WOD with low intensity, the aerobic system will be involved.
Anatomy:
Run: Rectus Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior
Hip extension: Erector spinae, Gluteus maximus, Hamstring, Quadratus lumborum
_____________________
Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for running: ≈ 4 min
Specific warm-up for hip extension: ≈ 4 min
WOD: ≈ 16
Cool-down: ≈ 10 min
Additional time: It remains ≈ 18 minutes that can be divided in specific warm-up or cool-down
__________________________
Scaled options:
Positive scale (if trainers recognize that athletes could perform WOD under 16 min):
5 rounds for time of:
400-m run
30 hip extensions
Negative scale:
Level 1 (when the athletes do not have GHD):
4 rounds for time of:
400-m run
20 kick back (for each leg)
Level 2 (when the athlete perform the first 400 m round over the 2:30):
4 rounds for time of:
300-m run
30 hip extensions
Level 3 (when the athlete cannot perform the WOD under scheduled time):
4 rounds for time of:
300-m run
20 hip extensions
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK
June 12th, 2020 at 4:13 am
Commented on: 200612
I sense burning, screaming hammies tomorrow.
June 12th, 2020 at 2:49 am
Commented on: 200612
Champions Club Scaling Notes
RANT
I have been talking to a lot of the kids about this, but from my experience in sports and from what I've witnessed (especially in track and basketball), stamina is a bigger limiting factor than endurance in games and races. Get out of your defensive stance in basketball because your legs are tired and you're immediately out of position. Feel the legs burn too much when you run and your cadence slows down - leading to over-striding or stretching too far out back. This is a workout that will go a long way towards making that stamina in the legs better.
MAIN DECISION
Do I want to run the 400s or do I want to RUN the 400s?
NEW TO CROSSFIT SCALE
4 rounds of:
Run 400 meters
30 squats
*practice hip extensions in the warmup
WHAT ABOUT THE MOVEMENTS
Run - locomotion, skill, unilateral loading
Hip extension - squatting, prone, specialty apparatus, rigid midline, extra load on the midline
WHAT ABOUT THE FORMAT
Just short enough on both not to rest, but just long enough to not want to go fast.
LEARN TO COOK
If you want speed to be the priority, then might not be a bad idea to try 6 rounds of sprint 200 meters and 20 hip extensions (or enough to feel a mean burn). If you want even more stamina, then I'd try 2 rounds of 800m and 60 hip extensions.
I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is
GENERAL FEAR LEVEL: 7
(edited)