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Thursday, June 3, 2010


A. 30:00 to practice and build to heavy single with good technique on hang squat snatch… focus on tight receiving position.

B. 4 sets of 6 shoulder press while in deep squat position; rest 90s b/t sets; rolling out t-spine, lats and tris will help you establish a good position… use single arm dumbells if you can’t do it with a barbell

Hang Snatch [wmv][mov]

Dearest Coach B,
A friend and I were discussing the benefits of eating before a workout vs. not eating.  She likes to have something before she comes in (then again, she goes at 6 pm) I don’t, it being too early for me to want to eat at 6 a.m.  Her niece just finished some course in exercise and nutrition and told her that if you work out on an empty stomach your body will attack your muscle first to use as energy, then seek out fat sources.  I realize this is the latest in “conventional wisdom” and isn’t necessarily always accurate.  What do you think?

Dear Empty-stomach-but-a-big-heart,
Okay so the best thing to say here is… try different things, record the results, see what works. Every type of training has a different fueling need… and different bodies use fuel more or less efficiently. In my experience most workouts will have excellent results on 5+hours of fasting… but maybe I’ll find something better yet.

Your body will go quite awhile before depending on muscle for energy… it’ll use up glycogen stores first. In fact, recent research seems to show that your body gets better at storing muscle glycogen for use during fasted state the more you train in a fasted state… and that’s where I’ll point you to this article…


For competitive CrossFitters, if this study is accurate, we should really tune in to the findings here. Enhanced storage of muscle glycogen is a big deal when you consider that our performance in our sport is largely dependent on what amounts of muscle glycogen we have available to access. Play around with it and see what happens. This would call for a protocol of fasted training with carbohydrate replenishment post workout.

There’s a lot more I could get into on the fuel end, but as I said, try stuff and measure performance and recovery. Two critical variables that will tell you just about everything you need to know about the food you eat.
Coach B-urpees for Breakfast


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