Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Kettlebell Swings (24/16 kg)
The Cortisol Connection as it Pertains to You and (especially) Me
Written by Michele Vieux
If you’ve read some of my past blog posts, know me well, or have ever lived with me, you know that I love and cherish my sleep and that I have Irritable Bowel Syndrome. Because of these two things, I have succumbed to the retiree lifestyle of early bird specials, premature (by the standards of most my age) bedtimes, and scrutinizing labels and recipes for problem ingredients. I have taken a great deal of flack (albeit playful jabs from friends), but I have recently been vindicated by reading The Cortisol Connection by Shawn Talbott, PH.D.
My quest is for superior health, athletic performance, mental state-of-being, and longevity. I have definitely had my share of problems but have also recognized them and done what I can to repair them. Most of my daily habits, eating habits, and exercise habits have been formed through trial and error. I realize that my lifestyle allows for more of this than most people’s. I also read a lot so I research my hypotheses and findings to make sure I’m on the right track, and guess what . . . it appears that I am.
After a major physical and emotional slump in my mid-twenties, I turned to regular CrossFit workouts and paying close attention to what I was putting into my body. I was tired of being tired, chugging Pepto, munching Tums, and popping Prilosec to avoid or lessen the symptoms of my IBS which included nausea, vomiting, cramping, bloating, sweating, and the need to find a bathroom at very inopportune times.
Regular exercise and proper nutrition have been a constant in life for more than five years years now, so it was a little frustrating, confusing, and concerning that I was still experiencing some negative symptoms and side effects like heart flutters, borderline high blood pressure, intense sugar and carb cravings, and holding weight around the middle–all symptoms of Syndrome X, which is no bueno.
Recently, I have been tweaking my diet and routine to address these issues with some success. I then stumbled across The Cortisol Connection in the office and found that I was on the right track. I continued to do what I had discovered to be working and added a few more simple pieces based on what the book suggested for my specific issues and needs and noticed results within days.
Cortisol is the master stress hormone and it affects health, athletic performance, mental state-of-being, and longevity. Cortisol is not necessarily a bad thing but needs to be kept in check (think cholesterol and insulin).
Some people have too little cortisol in their bodies – often a result of advanced stages of adrenal fatigue, or in the extreme, those with Addison’s Disease. But more commonly, folks have too much, and too much can lead to problems. Too much cortisol can be a result of lifestyle, personality, genetics, or a combination of these.
I am not generally “stressed out” and I believe genetics to be the major component in my raised cortisol levels but lifestyle has definitely played a role in the past. Lifestyle is the easiest component to change by changing daily habits, eating habits, and exercise habits. Genetics can’t be changed, but they can be aided and supplemented. Not everyone’s protocol is the same. I suggest reading the book, talking with your coach, and coming up with your own protocol, if needed.