There is never a dull moment when I get the opportunity to sit down and talk fitness with Marcus Smith from www.innerfight.com.
This week we had a good chat about pre and probiotics and supplements.
And as always there was time to take a few questions.
Click to get the podcast.
Here we have the notes, questions and links.
Fitbit Ionic to give away
See your time spent in light, deep and REM sleep stages & get personalized insights to help you
Pr and pre biotics SMITHSTREET
Cool stuff I was trying in California as a supplement
Bio-K
Thoughts on the open this year?
The first big takeaway is simply a confirmation that, once again, HQ's programming of the Open stayed true to established rep counts, including:
- 100+ Toes-to-Bar
- 36 or more Muscle Ups
- 45+ Handstand Push Ups
- 60-85 C2B Pull Ups
Yes, there were fewer HSPU in this Open. But, there was a new HSPU standard, and you still needed the capacity for 60-85 to be able to perform to that new standard with a good time. The one real new rep count change was actually in double unders. Going forward, we can expect to see in excess of 600 DUs in WODs, and your training should reflect that new reality.
Dumbbells continued their increasing prominence this year as well. We saw new movements in the dumbbell clean-and-jerk and front squat. You should become proficient not only with these movements but with their natural correlate – Thrusters. I'm confident that you can expect dumbbell thrusters in a future Open WOD. Dumbbells are here to stay, and you should expect to see more of them, and in a greater variety of movements and movement pairings.
Also be sure to become very skilled at handstand walks, which are sure to reappear in future WODs. Specifically, you need to be able to perform consistent handstand walks even after suffering through a variety of capacity-draining, neurologically-taxing, and strength-demanding movements. This year, for those of you who tend to "scorpion" when you handstand walk, you may have found that, after the deadlifts lit up your back, you had a tough time pushing through the handstand walks.
Last, let me address those of you who felt that rowing made the first WOD a "big man's" WOD. That's nonsense. It's rowing. It's going to be in every Open. You simply need to be prepared for it. Many athletes at my gym skip rowing WODs, no matter how clever I am in trying to trick, threaten, and cajole them into doing it. Granted, it's not sexy, but rowing is an indisputable mainstay of the CrossFit program and a necessary capacity to have. What's more, it's probably the best way to work and understand your heart rate zones and get familiar with your individual redline.
What are you up to on instagram?
-Foot count vs intensity
-Challenge and how it gives a goal to activity
-Q Marcus why do my muscles burn sometimes when working out?
Q Marcus is there an ideal balance with cardio and weight training, what I really want to know is what kind of ratio will give the most benefit?
Q. Pushups which variety/type will give the best all round benefit?
Q. Training on an empty stomach does that give more effect?
Eating is a big issue with fitness, some low carb suggestions, thought this was a good read.
Shredding the wedding cardio workout!
A nice article on sleep great infographics!
Great facts about running! You are a big runner.
How to walk more!
Thoughts on training with your better half!
Create an environment for success
Benefits of less screen time!
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