What is a ‘R.A.W Pump’?
R.A.W Pump also known as functional pumps are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure or movements, and aerobic work.
Fitness, Food & Faith
R.A.W Pump also known as functional pumps are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure or movements, and aerobic work.
A) Burgener Warm up Snatch – 3-5 reps at each position
Perform each drill for 10m out, then walk back
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
Eat your food as medicine, or you will be eating medicine as food. – Hippocrates
11:00 AM:– AMERICANO + NUTS
2:00 PM:– VEGETABLES + ROLLED OATS + EGGS
8:00 PM:– BACON OR MEAT OR FISH AND SWEET POTATOES.
5:00 PM:– OCCASIONAL MEAL DEPENDS ON ACTIVITY AT R.A.W.
A small bowl of fruits with seeds or A glass of whole milk with a spoon of peanut butter.
Next question: What is normal? According to Labcorp, a leading testing company, the acceptable range for ALT is below 33 IU/L for women and below 45 IU/L for men (although the ranges can vary from lab to lab). But “normal” is not the same as “healthy.” The reference ranges for these tests are based on current percentiles, but as the population in general becomes less healthy, the average may diverge from optimal levels. It’s similar to what has happened with weight. In the late 1970s, the average American adult male weighed 173 pounds. Now the average American man tips the scale at nearly 200 pounds. In the 1970s, a 200-pound man would have been considered very overweight; today he is merely average. So you can see how in the twenty-first century, “average” is not necessarily optimal. With regard to ALT liver values, the American College of Gastroenterology recently revised its guidelines to recommend clinical evaluation for liver disease in men with ALT above 33 and women with ALT above 25—significantly below the current “normal” ranges. Even that may not be low enough: a 2002 study that excluded people who already had fatty liver suggested upper limits of 30 for men, and 19 for women. So even if your liver function tests land within the reference range, that does not imply that your liver is actually healthy.
Last night, I thought of an experiment and I replaced my small ‘Meat & Veggie’ dinner with ‘Brownie & Milk Coffee’.
'You Go, I Go.'
10 rounds of: Every 2 Minutes 5 Power Cleans 50 Double-unders 5 Power Cleans
For time 21 Overhead Squat 30kg 21 Toes to Bar Rest 1:1 18 Overhead Squat 35kg 18 Toes to Bar Rest 1:1 15 Overhead Squat 40kg 15 Toes to Bar Rest 1:1 12 Overhead Squat 45kg 12 Toes to Bar Rest 1:1 9 Overhead Squat 50kg 9 Toes to Bar