Remember you can sign up for your free InBody scan today – Thursday. The sign up list is on the counter. Coach Ana put together a short write up on what your InBody results mean to you:
InBody Comp Breakdown
The InBody 570 is a device that measures your body composition. Body composition consists of all the components that make up your body including water, protein, minerals, and fat.
What does it measure?
InBody differentiates between fat mass and fat-free mass (water, protein and minerals).
Fat-free mass includes bodily fluids, muscle mass, and internal organs.
Fat mass is beneficial for storing energy, protecting organs, and regulating body temperature.
4 components of the InBody Scan:
Weight – Measures total weight, muscle mass, and body fat mass
Percent Body Fat – ratio of body fat divided by total body weight
Muscle Development – distribution and balance of muscle mass
Basal Metabolic Rate (BMR) – Total calories expended at rest each day
How is it measured?
This measurement is taken via bioelectrical impedance (BIA). Low alternating electric currents are sent through the body to measure impedance or resistance. Because muscle mass stores more water, there is less resistance than in fat mass, which has less water. The current is able to flow through muscle more easily than it can through fat.
Results Sheet Guide
Total Body Water – an estimate of lean body mass since water is held within muscle tissue
Intracellular water – water within cells
Extracellular water – water outside of cells
Dry Lean Mass – bone
BMI – body mass index is measurement of weight and height
BMI is used as a screening method to indicate risk for other disease states
BMI does not take into consideration body composition and may not indicate health risk
Percent Body fat – more accurate indicator of health risk compared to BMI
ECW/TBW – measurement of body water
Indicator of fluid retention, inflammation, and cell strength
Visceral Fat –fat surrounding internal organs
Questions: Anamaltares@gmail.com
Freedom WOD Classes
Warm up – 6 Mins
2 Rounds:
15 Banded Y’s
15 Banded T’s
10 Strict Press
200 M Run
S&C: 8 Mins
8 Min EMOM:
Odd: 10 Push Press (70% of Strict Press)
Even: 15/11 Cal Row / Bike or Ski (:50 limit)
Mobility: 6 Mins
2 Min / Side Roll Posterior Shoulder
2:00 PVC R.O.M
Metcon: 18 Min Cap
3 Rounds For Time:
12 HSPU
20 DB Snatch (50/35)
400 M Run
Elite Competition Class
Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull – 3 Sets of 3
B) Block Snatch High Pull – 3 Sets of 3
C) Block Power Snatch – OTM x 8: 2 Reps
Conditioning
“Big Bird”
3 Rounds:
12 Bar Muscle-ups
21 Power Snatches (95/65)
12 Deficit Kipping Handstand Push-ups (7″/5″)
21/15 Calorie Assault Bike
Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold
Brother Bros Barbell Club
Session One
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 75% of 1-RM Power Snatch
*sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
Focus on moving as explosively as possible on all reps.
E.
Three sets of:
Pullups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds
