As many rounds as possible in 20 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Post total rounds to comments.
The one and only Kyle Maynard at the 2010 FilFest in South Beach!
10 Fat Burning Tips for a Lean Sexy Body! www.SoCalSC.com
Yesterdays post summarized how chronic stress effects the immune system and how it works against our goal of optimal health. What about stress and weight management?
When stressed, the pancreas is triggered to release a hormone called glucocorticoid (cortisol is a glucocorticoid). Having high levels of cortisol can decrease growth hormones, cause accumulation of visceral fat, keep blood fats and sugar high, lead to elevated insulin, promote insulin resistance (Type II diabetes), and increase desire to eat – especially sweet foods. An elevated level of cortisol (caused by chronic stress) is associated with increased resistance of insulin receptors and is associated with preferential deposition of fat in visceral stores. Basically, fat is harder to lose when one is chronically stressed. Does this seem to align with your fitness goals? Probably not.
Here are a few tips for how to manage your levels of stress:
- Positive Primary Appraisal: evaluate the potential threat of the event/stressor. Is this a threat to my well-being? Is this a challenge? A positive primary appraisal will help give one an increased sense of control, an increased use of problem-focused coping, an increased use of social support and will have less psychological distress.
- Secondary Appraisal: If your primary appraisal detects a threat to your well being then a secondary appraisal is needed. Can I deal with this? Do I have control over the situation?
- Adapt effective coping mechanisms to deal with the situation. These effective coping mechanisms may include problem management and emotional regulation. Problem management is basically managing the situation. This type of coping involves coming up with strategies directed at changing a stressful situation. Emotional regulation involves strategies directed at changing the way you feel or think about a situation. Guess what is part of emotional regulation? You got it, exercise!
You are already on the road to decreasing or more effectively managing your levels of stress. CrossFit Exile provides a wonderful environment that encourages an active lifestyle and gives a platform for social support. These are attributes that may help reduce stress. Next time you come into the gym, think about what’s really stressing you out. Try to manage that stress and your overall fitness goals may be reached sooner than expected.