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Wednesday July 22, 2015 CrossFit Stapleton- Denver, CO


-Weight loss-


The never ending and often cyclical struggle:

The majority of people who go on a diet and lose weight end up regaining that weight back within a year…



  • Diets are short term and non habit forming… you will return back to your old ways!!
  • Your body has hormones that tell you if you are full or hungry. When we deplete Kcals from our body and expend more energy then we take in we will feel hungry, lethargic, and angry.. these are our hormones talking to us!! Leptin and Ghrelin are two key players here.

Lets zone in on these two hormones…

Leptin (made by adipose (fat) tissue and is a long term regulator of Body Weight)- Lets the hypothalamus know when there is enough fat in the body and signals satiety (fullness). This hormone has also been shown to increase metabolism (thats a good thing!).

  • Generally the MORE fat you consume, the more leptin you make, the less hungry you are, the more metabolically active your body will be!!
  • When in search for weight loss the more leptin you have the better

Ghrelin (short term (‘Hey! I am hungry NOW’ hormone) is also a BW regulator)- Similar to leptin, ghrelin goes into the blood, crosses the blood-brain barrier, and ends up at your hypothalamus, where it tells you you’re hungry. This is high before you eat, and low post meal.

  • When weight loss is your goal you want to minimize the amount of ghrelin in the body (Nutrient timing comes into MAJOR play here.. many small meals often! More on this later.)
  • Trying to balance these two hormones is tricky business and can often lead to Yo-Yo dieting! We are always looking for the quick fix… Look for the LONG lasting fix! I don’t know about you but I know I want to be a fun grandma down the road!

There are different hormonal environments in men and women:

  • Ghrelin seems to be affected by growth hormone release, which differs in men and women (Men have more women have less)
  • Leptin seems to influence reproduction and fertility in women, which is related to women’s body fat levels. Women appear to be much more sensitive than men to leptin levels… unless men are given estrogen. (Women need fat to make babies.. that is why our bodies loves to hang on to it… it is always ready to house a baby!)

How can both men and Women Regulate their body composition easily??? Without getting crazy about detailed diet plans, measuring foods, overtraining, etc.

  1. Take fish oil. Omega 3 fatty acids are linked to decreased hunger
  2. Sleep. Lack of sleep leads to more ghrelin and less leptin, as well as disrupted glucose and insulin metabolism (IE: recipe for super fat storage).
  3. Don’t get discouraged by slow results… slow results are generally going to last!! Slow and steady wins then race (in most areas besides CF!). We are setting lifelong habits… not looking for a quick 30 day fix!
  4. Understand that when losing fat, you might be hungrier. That’s normal.
  5. Get help when you need it. Support from friends or family is huge… and if thats not enough get help from a pro!


For more information on weight loss/hormone regulation/etc. email:

For more details on this subject check out this link:




Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)

Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)

Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)


Four sets of 3-minute sprints of either:


5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –


5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.



WOD – AMRAP 30 Minutes:
250m Row
25 KB Swings (55/35)
25 Ball Slams (30/20)
25 Situp and Presses (30/20)
MyZone: Pace/ Yellow

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