Coach’s Corner: Getting Ready For LB(A)NC in October 5

I found or was given some good links that pertain to this year’s second edition of the (Look Better Almost) Naked Challenge.

These two from the great Coach Rutherford at Boot Camp Fitness / CrossFit Kansas City. Coach Rut has two great posts (post 1, post 2) on sleeping and how it affects hormonal health and, therefore, fat loss. Coach Rut also recommends “Lights Out” by T.S. Wiley. I definitely don’t recommend the book after having tried to get through it several times on Robb Wolf’s recommendation. In addition to having very few references in the book, the author seems more than a little shady. However, I do agree with Robb, Coach Rut and T. S. Wiley that sleep is a critical part of the weight loss puzzle and general health that is often overlooked. I think the beauty of the theory regarding lack of sleep and increase in fat loss is that you can quickly test it yourself: get your room as dark as possible, try for 9 hours (preferably between 10 PM and 7 AM), no TV or computer 1 hour before bed. Coach Rut has some great recording hints so that you can measure your success.

Here is another good post regarding coffee and green tea. Quitting or reducing coffee is not part of the October LB(A)NC, but I think this post has a great way of looking at how much of “your thing” that you can’t possibly live without do you need? How can you maximize treating yourself and minimize the damage.

While we just worked really hard for a few weeks on pistols (single-leg squats), there is no reason we can’t continue to include some one leg drills in the warm-up. Not sure about for 10 minutes though… 🙂

The next workout we will be working on is CrossFit Total, that’s max back squat, shoulder press and DL. A good goal is 1000 lbs for men or 650 lbs for women (455 KG and 296 KG respectively) but 1000 lbs x 10 for time is also something to shoot for.

Finally, and continuing on the man theme, I got this from Katelyn, of Dink Life fame, Modern Paleo Warfare. This will probably appeal to men more than women, so here’s one for the sisters. And if you haven’t read Daphne’s blog, do it now.

P.S. Coach’s Corner is a new feature chronicling what is interesting to the coaches at MDSoF. Hopefully, all will participate. If Tony chips in, we will be sure to to add the NSFW/F tag. You have been warned.