Saturday we drew the teams for the 2024 Empower Intramural Team competition:

DT (c)
Sable
5-0
Supergirl
Hurricane
Valiente
Viper
Pepper
F-Bomb
Maui
Gift
Mustang
Enigma
McBeal (c)
Brawler
Timberwolf
Silk
Fury
Pebbles
Divinus
Savitar
Lotus
HHH
Spartan
HeeHee
Organa
Doc Disc (c)
Jedi
Road Warrior
Ironman
The Touch
Dizzy
Rico
Crusher
The Force
WOD Father
Dauntless
Adagio
Spice (c)
Shine
R-Stone
AV
New Girl

Zed
Rockstar
Hardrock
Smash
The Assassin
Solo
Maxim


As Doc Disc and Spice are each one team mate short, they will be allowed to add one additional team mate each.  If you missed the draw and want to be on an Intramural team, please reach out to them.

The first challenge for teams is for captains to get the email contacts of all their members.  Use the contacts on your team to get in communication, coaches will not provide this info for you.  Second, teams will need to decide on their names/themes.  I’ve already heard some fun ones being discussed.

Now the games begin!

Protein Really Works
I’ve already written about the thermogenic effects of protein (subjects who ate more protein got leaner despite eating more calories than the control group) and that there does not seem to be an upward limit for protein synthesis (the protein you eat, the more muscle you gain).  But now I have personal experience with both of these things.

After two weeks of illness, my final scan of the Fall Fitness Challenge saw my body composition deteriorate from 8 to 12% body fat while I lost muscle.  Not the results I was hoping for.  12% body fat is still a really low percentage and did not concern me so much as the loss in muscle mass.  Loss of muscle mass is one of the effects of ageing and muscle mass has an inverse relationship to all cause mortality so as we get older, one of the most important health protective things we can do is maintain muscle mass.

Recently I heard someone use an unfavourable body scan result as an excuse to avoid future body scans as if avoiding reality will change reality.  It seems a pattern of learned helplessness as if they believe they have no control over the body scan results.  It is absolutely not true.  If you don’t like the results, change something in your life and change your results.

I did not like losing muscle mass.  For my Winter Challenge I wanted better scan results.  What I changed was this: I added protein.  No, I didn’t start eating less.  I didn’t do calorie restriction.  I did not go hungry.  I actually started eating more in the form of 2 scoops of protein powder per day.  No, I am not a fan of supplementing protein this way but I did not believe I could force feed any more dead animal into my daily meals and I was determined to regain lost muscle.

What were the results?  In six weeks I added 6lbs of protein while losing 3 lbs of fat!  This was not done in a vacuum of course, I continued my regular training and continued my clean eating habits.  But, the only thing that really changed was the 60 gram per day increase in protein consumption.  I’ll admit that it leaves me feeling a little over full most days but, the results are worth it.

Instead of adopting an attitude of helplessness regarding your body composition I recommend taking charge of your health and making a small but meaningful change and then measuring the results to make sure that the change is working for you.  Not sure where to start?  Book a time to meet with your coach.  You can have the body that you want.  And it is not as hard as you are making it!
 
Monday
Today is a fantastic opportunity to work on two gymnastics skills.  Don’t have a freestanding handstand?  Don’t worry, neither do I!  I practiced handstand shoulder taps against the wall and made some great progress.  But you could do shoulder taps from a plank position on the floor.  Or you could plank with your feet on a box to make it harder if you like.

For my workout I did legless climbs nearly to the top but not all the way.  You might do the same.  Or you could practice regular rope climbs.  Or you could climb the rope from lying to standing.  Each one of these options will provide sufficient challenge.

The workout is short so today is the perfect day to spend lots of tech time developing these two gymnastics skills!

Warm Up

A B
1 min Handstand Hold 1 min Bar Hang
2 mins Bear Crawl 2 mins Rope Climb from floor to standing


Tech
Handstand Work
Rope Climb Work

WOD
3/2/1 min
Freestanding Handstand Shoulder Taps
Legless Climbs