ON THAT GRIND
MACE (47.5 LBS)
I BEGAN USING THE MACE AS A STRENGTH IMPLEMENT APPROXIMATELY ONE YEAR AGO. I AM BY NO MEANS PROFICIENT AND DO NOT CONSIDER MYSELF A SUBJECT MATTER EXPERT. I HAVE CREATED HOMEMADE MACES AND HAVE PROGRESSED FROM A 6 LBS SLEDGE HAMMER TO A 47.5 LBS MACE. THIS IS BY FAR ONE OF MY MOST PREFERRED STRENGTH TRAINING OPTIONS.
HEAVY BAG WORK
KETOGENIC DIET PRESENTATION
JEFF VOLEK, PHD, RD
"Ketogenic diets result in sustained elevations of ketones by an order of magnitude. When maintained for several consecutive weeks, the metabolic state of ‘nutritional ketosis’ manifests in several positive adaptations (i.e., ‘keto-adaptation’). Keto-adaptation is associated with profound benefits in individuals with pre- and type-2 diabetes, and there is emerging evidence it may benefit endurance athletes. This presentation will explore the construct of keto-adaptation as a therapeutic and performance-enhancing strategy."
Keto Adaptation Health, Performance and Beyond
Jeff Volek, PHD, RD
How does KETO//OS affect kidneys and liver and the role in metabolizing ketones?
As with all medium chain triglycerides, the MCT powder portion of the product will largely be converted to ketones by the liver within a few short hours of consumption. MCT create a readily supply of Ketone production for the liver to use for ketones. The BHB-salt portion should simply be absorbed into the blood as ketones. The BHB supplies another source, which doesn’t require the liver to produce ketones. There is no reason that the ketones produced by the product will affect the kidneys or liver any differently than ketones produced from exogenous fats (such as when eating a ketogenic diet) or ketones produced from stored fats (such as when calorie restricting or losing weight). Exogenous ketone scientific literature does not suggest that neither the kidney nor liver function is negatively affected by ketosis. The major role of the kidneys when it comes to ketones is to excrete excess ketones in the urine. This excretion will likely be highest during the first few days of keto-adaptation (either in eating the keto diet or consuming KETO//OS), but the body will retain more and the tissues will begin to preferentially burn the ketones as consumption continues. The liver is the major site of endogenous ketone production, so taking exogenous ketones with KETO//OS would provide another source besides the liver to make ketones. Remember, KETO//OS and exogenous ketones are a source of calories; so be sure to consider it in your daily goals. KETO//OS and exogenous ketone supplementation is not hard on the liver.
HEAVY BAG WORK
HEAVY BAG WORK
BAR MUSCLE UP (BMU)
THE BMU IS A MOVEMENT THAT I WORKED HARD TO DEVELOP OVER THE COURSE OF THE LAST 5 YEARS. IT DID NOT COME NATURALLY AND I CERTAINLY HAD TO DEVELOP THE SPECIFIC MUSCLES TO WORK UP TO THE MOVEMENT. TECHNIQUE WAS SELF TAUGHT AFTER WATCHING YOUTUBE VIDEOS. PROGRESSION WAS SLOW AND I HAD TO GRIT MY TEETH AND CONTINUE TO REFINE MY EFFORTS. ULTIMATELY, I GOT TO A POINT WHERE I CAN NOW PERFORM 10 REPS IN A SET. "HARD WORK BEATS TALENT."
THIS IS A GREAT VIDEO BY CARL PAOLI OF SAN FRANCISCO CROSSFIT, THAT I HAVE UTILIZED TO PERFECT MY BURPEE TECHNIQUE. I DO PERFORM A FULL PUSH-UP AT THE BOTTOM OF THE BURPEE. HANDS CLOSE, FEET TOGETHER...