Bound News 9.18.22
I wanted to share this video for two reasons:
1 - I believe many of our clients (including myself right now) that may be consuming too many carbs or not the right carbs, causing a delay in reaching goals both body fat and performance wise
2 - To show that a high-carb diet that many people hear about now is for those looking for an increase in performance. But before adding additional carbohydrates, many athletes need to reach a certain body fat percentage and workload to make it work.
Continue reading below for the full description.
In this interview, Thomas DeLauer, Dave Castro, and Mike Giardina discuss performance on a low-carbohydrate diet. The first part of the video digs into the appropriateness of a low-carbohydrate diet while trying to perform well in CrossFit. Dave Castro shares his experiences training on a low-carb diet, explaining how his performance didn’t change much, but he felt much better overall. Thomas DeLauer provides some strategies for using carbohydrates effectively to improve performance while on a low-carbohydrate diet. Still, he also explains that most people entering the CrossFit gym could benefit from strict adherence to a low-carb approach to improve their metabolic flexibility.
The interview's second half digs deep into Thomas and Dave’s 35-mile ruck while fasted and wearing a 35-lb pack. The two of them go back and forth as they discuss the dietary protocol before starting the ruck, the plan to avoid cramping, the science behind different “schools” of fasting, ketone production and its impact on performance, and some of the mental and physiological responses to doing an enduring event without taking in any calories. If you want a behind-the-scenes look at Thomas and Dave as they trudge through the 35 miles, click (https://www.youtube.com/watch?v=GN5rd...).
New Clients
- Savannah Thompson
- Jamie Durocher
- Massimo Andreozzi
Update in Scheduling | Events |New Equipment
- Crossover Symmetry:
We have added 10 Shoulder Crossover Symmetry, one for every squat rack in the gym. These are excellent tools for healthy shoulders. Many of you who have experienced physical therapy will recognize many of the exercises for both activation and strengthening. The coaches will be leading and teaching you how to use these over the next few weeks. *these are expensive and should not be left on the ground, overstretched, and abused. If they are, we will be taking them up for storage.
- Friday 5 pm class is going back to the Workout of the Day and not weightlifting.
- Kids Classes meet Wednesday from 5:15-6 pm, and Saturdays from 10-10:45 am
- The Scarecrow project will be on September 26th in the afternoon at the gym. We would love to have people come and help Laura Rutland put this together. Last year she did an amazing job all by herself. This year we would like more participation and ideas on the project.
- On October 29th, we are hosting a weightlifting meet. Sign-ups have started. If you are interested, we could add a Saturday morning Weightlifting session to help those wanting to focus on the snatch and Clean and jerk. Respond to this email if interested.
Journal Article of the Week
Workouts of the Week:
- Monday: Strength - Front Squat | Andi
- Tuesday: Skill - Bar Muscle Up | Gymnastics + Monostructural (still focusing on the strict movements of pullups and pushups)
- Wednesday: Strength - Bench Press | For Time: Run + Rope Climbs + Wall Balls + Box Jumps
- Thursday: Skill - Split Jerk | Interval Training with Power Snatch + Bike & Hang Power Clean Jerk + Row
- Friday: Strength - Strength - Deadlift | EMOM focusing on A: Alt DB Snatch + Burpees B: Pullups + Toes To Bar
- Saturday: EMOM28 - Thrusters + Double Unders + Strict Handstand Push Ups + Double Unders + Power Clean and Jerks + Double Unders + Rest
Have a great week. Train Hard. Train Smart.
Brandon Phillips