Starting this week, Coach Wayne will be answering 5 questions from the members of CrossFit CrownTown and posting the answers here in a blog post. This is a great way to add value to your membership by asking any questions that you have that may be holding you back mentally, physically, accountability wise, motivation wise, or simply just curiosity. No such thing as a bad question. Anonymity will be kept on who asked the question from the private member group.

#1 Wayne I would like to know your thoughts on Intermittent fasting? Pros if any and cons? Also is there such thing as “fasted Cardio “ to burn fat?

WW: Great question! I can go on for days about this, but I will try not to. For the majority of people walking around it does NOT work. The word breakfast is literally “Break-Fast” because it is designed to break your fast. Not going an additional 8 hours or whatever they say before you can eat. This is not the best way to stabilize your blood sugar levels, and frankly it stresses out a body that is already stressed out.

We have smart phones, jobs, bills, significant others, kids, school, and everything else that is going on around you that stresses you out. We don’t need to add another thing to the mix. The only reason why some people might have said they have success with it is because they’re cutting in half the waking hours they’re up usually overeating. It is more effective to spread your feedings out over the course of the day, building your meals around protein, keeping your blood sugar levels stabilized, and not stressing your body out because you’re hangry.

In closing, a good rule of thumb is stay away from extremism and fads. You don’t need to be a carnivore, you don’t need to be a vegan, you don’t need to IF, you don’t need to do too much of anything. Balance is fun, and effective. I always joke that I’m enjoying a burger with a bun while a carnivore and vegan are arguing what’s healthier. Note, my burger is 100% grass fed on organic sourdough, haha.

Fasted cardio is fine if it is first thing in the morning upon waking, as it is too early to get a meal in and train for those that workout early. However, be sure to get a high protein/high carb meal within 2 hours of finishing your session.

If you do Zone 2 / SHRED fasted first thing in the morning then it is easy to get in the zone quicker. If you do CrossFit try to get a shake with Fuel 5 (carb) + protein in your system before/during/after to bolster recovery quicker.

#2 What do you think is CrossFit’s biggest shortcoming when compared to other avenues of training, such as calisthenics and bodybuilding?

WW: Another great question. I’d say Zone 2 cardio (Olympic Zone Training). Have no fear though! I renamed Zone 2 to SHRED because it sounds way sexier than Zone 2. Zone 2 aka SHRED is not programmed in a class workout though because nobody would show up to class if I posted a workout like “45 minute Bike in 70-75% HR zone”. It’s too boring. People want to sweat more, feel their heart racing, and get those endorphins. This is why I provide the hardware, software, and education on what SHRED is. Hopefully, some of you will listen and show up early, stay after, or do it on your own over the weekend/rest day.

I try to do 2 hours per week (been short lately, but this is the ideal amount for us). 20 minutes before and/or after your workout will add up quickly. Try it!

By the way, for the record I love anything fitness. Yoga, BB, Running, Powerlifting, CF, etc. However, Bodybuilding neglects so many aspects of fitness. Unless you are a pro, your body will be disproportioned, you will lack mobility, endurance, and other neurological aspects of fitness from training solely BB. Calisthenics is better, but still many downfalls. You are lacking strength, which is the most important component as you age. No bodyweight exercise is going to make your testosterone jump, or bones dense compared to a Back Squat.

Besides, anyone can do CrossFit. The workouts are adjustable for anyone. This makes it have the best community, and why you will see an array of athletes in any given class all with the same goal in mind. You’ll never find bodybuilders, or calisthenics gyms that have a community like a CrossFit gym. And, to that point, the best fitness regimen is one you can stick with! It’s easier to stick with when you’re having fun.

#3 How much sodium is too much?

WW: According to RDA it is about 2,300mg per day. To me, that is not a good guideline because we are all different. We weigh different, we have different activity levels, etc. I like to give myself a goal of 10-15mg per pound of bodyweight. Now, I am not a doctor so I cannot prescribe dosages. I am just letting you know what works for me and my clients. On days I sweat more, I take more sodium in.

Also, we need more potassium than sodium daily, and many people further dysregulate when they overconsume sodium and underdose potassium. Be careful there. I take Adrenal Cocktail by Jigsaw Health first thing in the morning, and again mid morning before my workout. That gives me close to 1,000mg of salt and potassium right there. I also take their Pickleball product to get my Potassium higher. Then I add salt to my drinking water, and foods throughout the day.

#4 When should a master athlete use the master Rx workout? Most times I can handle the weight but my endurance or body weight movements are slower.  When I do scale the weight I move through those movements faster. But, I wonder if I shouldn’t be scaling the weight-will I lose muscle???

WW: Too many good questions in one week. You should look at it on a case by case basis. If you can see the recommended time or result of the workout and achieve that by using regular RX, then do it. However, if the regular RX slows you down to the point that you are not getting the desired result of the workout, then using the Master’s RX is best.

You will not lose muscle from using a lighter load in the WOD. The main muscle gaining piece is the heavy strength components that are not for time, ensuring that you eat enough protein, and getting proper sleep. Using the right load in a workout will allow you to get more work done in less time, which improves your fitness overall.

If you’re ever questioning what the desired stimulus of a WOD is, check the athlete notes in SugarWOD, or ask the Coach. Happy training!

#5 Is there anyone that you look up to in the fitness industry?

WW: Ooooh, that has changed throughout the years. Of course, since I grew up in the 80s, my first fitness idol was Arnold. After high school I got certified as a personal trainer and looked up to Fred Hatfield, and Tom Platz. After that, it was Greg Glassman (not for his body, but his mind), but now it is none of those. I respect and like Rich Froning for being the unbeatable fittest man on earth 5 years in a row, a father, husband, man of faith and generally all around nice guy. Let’s not get it twisted though, I never idolized him because I was competing when he was. You can’t idolize someone you are trying to beat. At the time, I thought I could beat him, and that’s how you have to think in that position. Nowadays, I look up to the members that show up day in and day out. The average Joe’s and Jane’s, if you will. Those are the people that inspire me to keep writing workouts, and keep answering these kinds of questions to make them the healthiest and best versions of themselves as possible.