Another great women only event from the fantastic teachers at Crossfit London UK.
posted by Andrew Stemler at 5:15 PM
1 comments
Induction of Renal and Intestinal Gluconeogenesis by Glucagon (DIABETES December 2011 vol. 60 no. 12 3121-3131)
(Mutel et al)
As kirsty and Brie begin a fasting experiment, i was reminded that everyone, including me, consideres the liver to be the major source of endogenous glucose production. But, now apparently the kidneys and intestine can also produce glucose in blood, particularly during fasting and under protein feeding. Well, I’ll be a lab rats uncle!
Anyway, after tagging some enzymes, this study shows that the absence of hepatic glucose release had no major effect on the control of fasting plasma glucose concentration. Instead, and this is sneaky, gluconeogenesis occurred in the kidneys and intestine, driven by glucagon, glucocorticoids, and acidosis. Although this was mainly in wild-type mice. We dont know if calm or happy mice would do the same
But this study does sort of provide a “ definitive quantitative estimate of the capacity of extra-hepatic gluconeogenesis to sustain fasting endogenous glucose production under the control of glucagon, regardless of the contribution of the liver. Thus, the current dogma relating to the respective role of the liver and of extra-hepatic gluconeogenic organs in glucose homeostasis requires re-examination“
In short if Brie and kirsty claim to be wondering around, sugar deprived, they are not. Their little intestines are pumping out Mars bars and sweets as Im writing
posted by Andrew Stemler at 2:44 PM
2 comments
A great group coaching point, but on a refined level it may not work for everyone. ( pocket sizes, arm lengths, thigh lengths vary… they do really!) Some are happy to experiment, others need drills to guide their learning.
Here is a box jump drill that could help. (click here if the you tube box does not show)
posted by Andrew Stemler at 1:56 PM
0 comments
By kate Pankhurst
I like a bit of weightloss TV, me. My favourite is The Biggest Loser (USA, Australia, Guatemala) I find it inspiring. Mostly.
The one I saw last Sunday had a theme: Green Week. The message to the contestants was to eat organic and local, reduce their carbon footprint and recycle. They achieved this by hustling the weightloss victims away from the electricity-driven gym machines (boo!) and do their running outside. Elliptical trainers were spurned in favour of swiss-ball wobbling. Most baffling was the recycling challenge: In teams they competed to shift the most fizzy drink cans from A to B. Each winner won – wait for it – an SUV!
While enjoying what the bossy Biggest Loser coaches interpret as Green fitness, something very obvious struck me. Crossfit really is Green! We have no running or cycling machines guzzling electricity while the trainee goes nowhere: we run, we ride real bikes. Our barbells and kettlebells are powered by human grit. We don’t have enormous, expensive lat pull-down machines, we have a bit of scaffolding and rubber bands. Admittedly, we have Concept 2 rowers – using 2 AA batteries to run the monitor. Even if they fall out, the rower still works fine. Oh, and a fizzy drinks machine won’t be installed anytime soon – we have a perfectly good tap sticking out of the wall.
Alongside the regular Crossfitters’ commitment to good nutrition, many as a matter of course will go for organic and local produce. Some grow their own. They run, cycle, use public transport to get to Crossfit London. If so, their gym carbon footprint becomes the size of baby’s bootie.
I should mention the movement called Green Gyms which has the laudable goal of tending the environment while getting the volunteers fit. I wouldn’t mind giving it a try it next year. I could put all my thrusters and deadlift strength into practical applications for shifting wood and building drystone walls.
Crossfit London has the most effective, most rewarding and most fun fitness protocols available anywhere. It is also very green and sustainable. Green issues are something everyone cares about, even if not consciously or consistently. But it’s satisfying to know while you’re lying on the floor gasping for air: Fran may be a right cow, but at least she cares for the planet.
The main crossfit London site is at www.Crossfitlondonuk.com, but you can email andrew direct at Andrew@crossfitlondonuk.com
posted by Andrew Stemler at 6:50 PM
1 comments
Another cold one this morning, so we got moving quickly (in both senses of the phrase) with some shuttle runs, shuffles and bounding jumps. We also dipped our toes in the deep waters of resisted sprinting and acceleration. More to come on this topic I believe.
Strength work was back squat 3-3-3+. We are only two weeks away from ‘testing week’, where we will be putting this 5-3-1 programme to the test and seeing if we have moved our 1RMs on.
The WOD was simple but pretty brutal:
3 rounds for time
20 Front squats (60kg/40kg)
10 Toes-to-bar
At least noone left the gym cold, this morning…!
0630 scores
posted by Andrew Stemler at 10:50 PM
1 comments
Crossfit London (UK) once again consolidated its position as one of the formost London groups effectively supporting the capital’s runners: in a marketplace where runners are bombarded by the simplistic nonsense of charlatans, the increasingly popular Crossfit London running clinics assemble the experts you need to hear.
You get to listen to nationally ranked and dedicated amateur runners, who take the hot seat to talk about their training methods, likes and dislikes, and answer questions from the audience. But unlike other ‘religious’ running groups, we make it clear that what works for one won’t always work for others, so no one tries to force their apparent success onto your regime. It means you join us in the evaluation process. A big thank you to David Evans for being this months “hot seat” occupant.
Second to this, we field a team of massage therapists, all graduates from the London School of Sports Massage, many of whom have trained with such industry names as Mel Cash and Leon Chaitow. They normally focus on introducing you to trigger point therapy: an often overlooked but well documented form of self treatment systemised by Travell and Simon’s in Myofascial Pain and Dysfunction. Not that we recommend you buy the expensive book. We often refer runners to “The Trigger Point Therapy Workbook” by Clair Davies, a useful summary of the work for normal people.
Therapist Kate Pankhurst, lead the audience through some knee pain trigger points, and drew key muscles and essential points on a small team of amateur models ( well done Harriet, Tom and maxim), then everyone got a chance to poke and prod. Andrew Stemler added to the “therapy” with a discussion of flexibility, the use of PNF stretching, and how to do it, and shared ”how to help your achilles tendinopothy” with heel drops. These section were ably supported by physioherapist Terry, who expanded on some of the science and theories behind the treatment.
One of the many extras with our massage and training team is that both Kate Pankhurst and Andrew Stemler not only have real world , hands on experience, but their knowledge is enhanced by practical dissection skills: unlike many self promoted personal trainers, they have actually dissected cadavers and have a real grasp of the way the body really works (not a vague knowledge based on 19th century anatomical charts!)
We also examined the current running craze , POSE , Crossfit London is fairly unique in having its own, (very open minded) POSE running coach. After all, no one needs a fanatical insistence that a particular way of running is best for you. It’s more useful to be given the drills, then try stuff out for yourself. Our team uses POSE as an interesting way of reflecting on your own running style. Some end up running POSE, others don’t.
We then evaluated a “take anywhere” high intensity workout. Death by 10m. Simply find two points 10m apart, and, its one shuttle in the 1st minutes, 2 in the second (eeeaasy peeezey), gets a bit harder at minute 15! (but we started off at shuttle 12…………. to give the group the full experience). We the introduced a Romanian Deadlift/good morning variation that really work the glutes and hamstrings.
Very useful for runners.
Then It was over to Crossfit trainer Katarina for the up-to-date position on hydration and insights into Circadian rhythms
We also announced the date for the next major running event, where we are teaming up with Inov 8 to look at, among other issues, barefoot running and minimalist shoes, the neural connection in back pain, IT band syndrome and “other stuff” The date for your diaries is
Saturday 3 March 2012. For REPS fitness instructors, that session will have 3 CPD points
for more uptodate information, get to the new site at crossfit london
posted by Andrew Stemler at 10:06 PM
1 comments
Is 50 years old, and is stupidly passionate about helping you get the best out of your body.
"Cancer killed my mother, depression killed my brother, heart disease and dementia turned my dad into a zombie
Sure death is inevitable, but its how we get there and in what state we arrive that really counts".
Either God is too busy, or she really does want you to help yourself... either way maintaining your health, and your physical prowess and increasing your work capacity is probably down to you. If you are not quite sure how to do that, email me".
Whilst all are welcome, I tend to be better with older clients, after all the gyms are full of cute 20 something, personal trainers . Im quite good at training young athletes, but, to be frank, its a bit boring. So all you young people, I gladly spend a few sessions with you teaching you the olympic lifts or how to handstand or muscle up or how to kip, but for a long term coach, I can probably find you some one better.
But, give me someones who is over 40's , overweight and a type 2 diabetic , now Im getting interested. The funny thing is that I don't spend ages. worrying about weight loss target and illnesses. By focusing on proper exercises with the correct form, and mixing it up, my clients find the magic is both in the range of movement and the range of intensities. Well, put it this way. its interesting varied, you learn stuff and master cool moves. As mad as it sounds, you soon stop worrying about loosing 10 kilos, you start worrying about increasing your deadlift by 10kilos
oh by the way...Im a Crossfit level 2 Certified trainer and have too many fitness and sports qualifications with leading bodies, including the Register of Exercise Professionals, BWLA (the British Weightlifting Association), the ASA (Amateur Swimming Association), the UKKA (the United Kingdom Kettlebell Association), UK Athletics, SABA (Schools Amateur Boxing Association), ABA (Amateur Boxing Association) and a wedge of martial arts certificates.
Im a POSE running coach and hve Crossfit certifications in Gymnastics Olympic weightlifting, kettlebells, Endurance and Kids. I have a degree in Law and Sociology, a post-grad in Property Management and spent 3 years as a doorman in London's East End. I obtained my Crossfit certification in 2005, long before crossfit became the trendy fitness regime it is today.
Contact andrew@crossfitlondonuk.com
or you can try calling or texting on 07969 922831 ( be warned that often my phone lives at the bottom of my sports bag, so getting to it is a bit difficult if Im in a training session. Sorry in advance!)
posted by Andrew Stemler at 3:48 PM
3 comments
posted by Andrew Stemler at 11:38 AM
2 comments
posted by Andrew Stemler at 11:35 AM
1 comments
