Warm Up
SB warm up #4
3x
OH SB carry
SB TGU 3 reps on each shoulder
Front rack SB carry
SB G2OH 5 reps
Bear hug carry
Plank SB drag 6 reps
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minutes of:
10 deadlifts
10 KBS
*2 minute rest period
Game:
6 minutes of:
7 SB cleans
5 KB snatch L/R
*2 minute rest period
Cash out:
6 minutes of:
5 shoulder to overhead
10 KB SDHP
Bonus
6 minutes of:
SB group to over head
Introduction:
When it comes to unlocking the secrets of longevity, nutrition plays a pivotal role. But with a sea of dietary protocols out there, which ones truly stand the test of time? Join us as we explore the top three nutritional protocols backed by university studies, real-life case studies, and tantalizing meal plans. Expert insights from Coach Ray Traitz of AMRAP Fitness will guide us on this enlightening journey toward optimal health and longevity.
1. Mediterranean Diet: A Timeless Classic
Backed by decades of research, the Mediterranean diet reigns supreme as one of the most effective nutritional protocols for longevity. Studies from Harvard University and the University of Barcelona have highlighted its benefits in reducing the risk of chronic diseases and extending lifespan. Case studies of individuals following the Mediterranean diet showcase remarkable improvements in cardiovascular health, cognitive function, and overall vitality. Sample meal plans might include vibrant salads with olive oil dressing, grilled fish with lemon and herbs, and indulgent yet nutritious desserts like Greek yogurt with honey and nuts.
2. Low-Carb High-Fat (LCHF) Diet: Embracing Healthy Fats
Celebrated for its ability to optimize metabolic health and promote sustainable weight loss, the Low-Carb High-Fat (LCHF) diet is a formidable contender in the realm of longevity nutrition. Research from institutions like Stanford University and the University of Connecticut supports the efficacy of LCHF diets in reducing inflammation, improving blood lipid profiles, and enhancing insulin sensitivity. Case studies of individuals adhering to an LCHF lifestyle showcase impressive weight loss, stabilized blood sugar levels, and heightened cognitive function. Sample meal plans might include savory omelets loaded with vegetables and cheese, grass-fed steak with buttery Brussels sprouts, and decadent avocado chocolate mousse made with coconut cream and cocoa powder.
3. Intermittent Fasting: Tapping into the Fountain of Youth
Intermittent fasting has emerged as a promising strategy for promoting longevity, backed by research from institutions like the University of Southern California and the National Institute on Aging. Studies suggest that intermittent fasting can improve metabolic health, enhance cellular repair processes, and even extend the lifespan of various organisms. Case studies of individuals practicing intermittent fasting reveal weight loss, improved insulin sensitivity, and a rejuvenated sense of well-being. Sample meal plans might include time-restricted eating windows, such as fasting for 16 hours and consuming nourishing meals during an 8-hour window, incorporating nutrient-dense foods like lean proteins, leafy greens, and healthy fats.
Closing Thoughts from Coach Ray Traitz:
As an expert in personal training, strength coaching, and nutrition, Coach Ray Traitz understands that choosing the right nutritional protocol is key to achieving your health and longevity goals. Whether you're drawn to the Mediterranean diet's vibrant flavors, the satiating power of the LCHF diet's healthy fats, or intermittent fasting's potential for metabolic optimization, Coach Ray's experience and expertise can help you navigate the vast landscape of nutrition and select a protocol that aligns with your needs and aspirations. Together, let's embark on a journey towards longevity, vitality, and a lifetime of wellness.
Contact Coach Ray Traitz today!
Coe
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Warm Up
Band warm up #1
3 x 10 reps
Lateral band walks
Banded lunge with rotation (R/L)
Banded rows
Banded standing press
Toy soldiers
Walking knee hugs
Partner WOD
25 minute ping pong
2x 5 prisoner step ups
2x 20 DU or 25 single unders (jump rope)
2x 10 banded SDHP
2x 3 burpees