Fitness, Food & Faith
11:00 AM:– AMERICANO + NUTS
2:00 PM:– VEGETABLES + ROLLED OATS + EGGS
8:00 PM:– BACON OR MEAT OR FISH AND SWEET POTATOES.
5:00 PM:– OCCASIONAL MEAL DEPENDS ON ACTIVITY AT R.A.W.
A small bowl of fruits with seeds or A glass of whole milk with a spoon of peanut butter.
Next question: What is normal? According to Labcorp, a leading testing company, the acceptable range for ALT is below 33 IU/L for women and below 45 IU/L for men (although the ranges can vary from lab to lab). But “normal” is not the same as “healthy.” The reference ranges for these tests are based on current percentiles, but as the population in general becomes less healthy, the average may diverge from optimal levels. It’s similar to what has happened with weight. In the late 1970s, the average American adult male weighed 173 pounds. Now the average American man tips the scale at nearly 200 pounds. In the 1970s, a 200-pound man would have been considered very overweight; today he is merely average. So you can see how in the twenty-first century, “average” is not necessarily optimal. With regard to ALT liver values, the American College of Gastroenterology recently revised its guidelines to recommend clinical evaluation for liver disease in men with ALT above 33 and women with ALT above 25—significantly below the current “normal” ranges. Even that may not be low enough: a 2002 study that excluded people who already had fatty liver suggested upper limits of 30 for men, and 19 for women. So even if your liver function tests land within the reference range, that does not imply that your liver is actually healthy.
Last night, I thought of an experiment and I replaced my small ‘Meat & Veggie’ dinner with ‘Brownie & Milk Coffee’.
'You Go, I Go.'
10 rounds of: Every 2 Minutes 5 Power Cleans 50 Double-unders 5 Power Cleans
For time 21 Overhead Squat 30kg 21 Toes to Bar Rest 1:1 18 Overhead Squat 35kg 18 Toes to Bar Rest 1:1 15 Overhead Squat 40kg 15 Toes to Bar Rest 1:1 12 Overhead Squat 45kg 12 Toes to Bar Rest 1:1 9 Overhead Squat 50kg 9 Toes to Bar
You can have results or excuses. Not both. – Arnold Schwarzenegger
This fitness made me wonder how little I think of myself few years ago. I never thought I could do this much of volume all by myself. I was always dependent on fellow R.A.W Members to get a push and now I’m all on my own. My physics teacher was right, “There are two kinds of people in the world, self-start or kick-start.”
Let’s dedicate the following fitness to him.
Team of two 30-20-10x reps of: Power Cleans Each partner does 100-ft HSW between rounds.
Part A Time Cap: 50 Minutes: Round 1 27 Cal. Bike 21 Bench presses 21 Cal. Bike 15 Bench Presses 15 Cal. Bike 9 Bench Presses 9 Cal. Bike Rest 1:1 Men: 50kg, Women: 30kg