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Playground – Broward CrossFit 09-14-15

By 09/13/2015No Comments

Broward CrossFit – CrossFit

Line Drills (No Measure)

Line Drills and Dynamic Stretching

Back Squat (5/70, 4/75, 3/80, 2/85, 1/90% )

Squat Clean (10 Minutes to find 1 Rep Max Effort)

Metcon (Time)


500 Meter Row

21 Unbroken Wall Ball 20/14

15 Jumping Air Squats

9 Burpees on Plate

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Glycemic Load

As stated in the “Glycemic Index” article, the Glycemic Index is a simplified classification that generally encourages people to eat more whole foods and less refined carbohydrates. This, by itself, proves its utility. However, the system is not a fool-proof strategy by which an individual should determine all dietary choices. There are high-glycemic or “bad” foods that are acceptable, and even healthy, to adopt on a regular basis.

How is this so? The Glycemic Index is calculated based on the individual eating a certain amount of carbohydrates from that food. The Glycemic Index does not take into account the actual quantity of that food eaten by the individual. While it is true that

sweet potato raises blood sugar more quickly than blueberries, this is not necessarily problematic if a reasonable portion of sweet potato is consumed.

What is a reasonable portion? This is variable based on a variety of factors including body size and activity level, but this is why Zone proportions are useful in determining appropriate sized portions of any carbohydrate choice. Higher-Glycemic Index foods also allow many CrossFitters to achieve necessary amounts of carbohydrates on a reduced volume of food (i.e., not all green vegetables), which is generally more sustainable and enjoyable. As a general rule, include a greater quantity of lower-Glycemic Index foods when struggling with hunger.