Blog

Monday 10th August

WEIGHTLIFTING PROGRAM: 1. 3 position snatch: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang.  the high hang will be the killer.  we normally go from top down, but here we are going from ground up.  warm up then: work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3   that is 3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE TO!!! 2. Snatch speed pulls: (chest upright) 75%x3, 80%x3, 85%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when

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Insulin resistance for Dumbells

If you are looking to lose body fat, the more insulin sensitive you are, the better your chances. Many things contribute to insulin sensitivity: training, single nutrients, exercise, lifestyle… You just can’t be lean and healthy without being sensitive to insulin. What is insulin sensitivity ? Insulin sensitivity is simply how the body reacts to the physiological effects of insulin produced after a meal. Basically to be insulin sensitive means one requires smaller amounts of insulin to lower blood glucose levels than someone who has low sensitivity. One important thing to know is that all foods will stimulate insulin, but

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Afraid of getting to big doing crossfit?

The Fear Of “Bulkiness” and CrossFit This will be my one and only post about CrossFit making you bulky. I get just a little tired of breaking it down again and again for people. From now on i will just direct them to this blog post. Training AND EATING like an athlete who wants to be a generally capable human being in all areas of fitness (AKA CrossFit) makes you LOOK like a healthy human being. Period. Please avoid CrossFit if you are scared to look like Christmas Abbott… (Photo of Christmas compliments of: www.MetConPhotos.com) Or Camille Leblanc-Bazinet… Or Julie Foucher… Or

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Natural hormone therapy for Dumbells

10 Ways To Reset Your Hormones For Health, Energy & Weight Control: 1. Cut back — way back — on the sweets and starches. Too many can set your hormones on a wild ride. Even better: eliminate sweets and starches altogether for two weeks to see how your body reacts. 2. Try reducing your grains, legumes and high sugar fruits for two weeks. You may unknowingly be carbohydrate-intolerant. Over-doing it on these carbs can cause metabolic problems for those of us who are insulin-resistant or who don’t process carbohydrates efficiently. 3. Eat more healthy fats. (And let go of fat-phobia.)

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Rest Days For Dumbbells

5 THINGS A CROSSFIT ROADHOUSE ATHLETE SHOULD BE DOING ON THEIR REST DAY Rest days should not be days where you just don’t go to the gym. Instead, they should be used to make the most out of all your hard CrossFit training. Here are 5 ways CrossFit athletes should spend their recovery day in order to maximize performance: 1. SLEEP  The most essential part of recovery is sleep. CrossFit RoadHouse training elicits neuro-endocrine responses, hormonal changes in your body that signal to your body that it needs to adapt. Positive physical adaptations (less fat, stronger muscles) do not happen during our CrossFit

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CrossFit, Fitness, Tips, Training

At Outlier, our goal is to help each and every one of our clients lead healthier, more fulfilling lives.  Lots of people join a gym with the goal of losing weight.  We have been told for years that in order to lose weight, we need to adhere to the standard American Diet, and do longer duration aerobic exercise for 20-30 min at least.  The fallacies of the SAD diet are for another post, but I will detail how the before mentioned methodology is largely ineffective, and why shorter higher intensity exercise is significantly more effective. First we need to understand

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Thursday 16th July

1) clean 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 2) Split jerk 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 3) Snatch grip lift off 1×3@80%, 1×3@90%, 1×3@100%, 1×3@110%, 1×3@120%, 1×3@130% 4) rdl 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%

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Glycemic index and glycemic load for 100+ foods

Glycemic index and glycemic load for 100+ foods Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here is a list of the glycemic index and glycemic load for more than 100 common foods. FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving BAKERY PRODUCTS AND BREADS Banana cake, made with sugar 47 60 14 Banana cake, made without sugar 55 60 12 Sponge cake, plain 46 63 17 Vanilla cake made from packet mix with vanilla

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