CrossfitWOD

Thu - Apr 24, 2014 : Feeling chipper

So, I’ve been getting a lot of questions about supplementation. First off before I get into my top 10 lists think about the word supplement. A “supplement” supplements an already good diet. Without a good diet none of these products will do you any good. Preferably if you can get free range meats, organic fruits and vegetables the better. So here is my top 10….

10.) Pre-Workout: Now take this with a grain of salt. There are bunch of crap pre-workout out there promising you this and that but the main thing your really buying is caffeine. Everybody is different when it comes to pre-workouts. Now depending on how sensitive you are to caffeine will obviously depend on if you need to take a pre-workout or how much. All a pre-workout is for is to get you alert and ready mentally for your workout. If you look forward to your workout and it helps you get a more intense workout the more results you will get. Know what I mean?

9.) Probiotics: Here’s the deal — there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms.

8.) Cinnamon: Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the assurance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties — Ceylon and cassia cinnamon – and most benefits have been linked to the cassia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.

7.) Turmeric: Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti-inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.

6.) Vitamin-D: Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method sunlight.And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start. I recommend Pure Pharma D3.

5.) ZMA: Zinc is involved in many metabolic reactions. A lot of times athletes have lower levels of zinc and magnesium due to increased sweating or inadequate intake in diet, but zinc deficiencies may impair immune function and decrease performance. Zinc also plays a crucial role in protein synthesis and cell growth. Testosterone levels fall without adequate zinc and has a correlation with liver function. Similarly, magnesium is involved in more than 300 metabolic reactions. It is essential for bone strength, a strong immune system, muscle contractions and a healthy nervous system. Magnesium deficiency is a key cause of poor sleep and can also lead to insulin insensitivity. Vitamin B6 helps the body convert protein into energy. Some research has shown that it works with folic acid and B12 to reduce levels of certain amino acids in the blood, which helps to reduce the risk of heart attack. All three minerals are powerful on their own, but packaged together; they can pack a powerful punch.

4.) Beta-Alanine: Beta-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. Beta-Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you.

3.) Creatine Monhydrate: This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.

2.) Fish Oil: Before I talk about this supplements please do not go to you local Wal-Greens or Wal-Mart and buy their fish oil. Those fish oils are filled with crap and stuffyou do not need. I recommend taking SFH (stronger, faster, healthier) fish oil. You won’t find a brand better than this. And it also has Vitamin-D within the fish oil so you knock out two birds with one stone. Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet yourbody’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, seek brands that deliver a minimum of 2 g EPA and DHA (two of the three acids in omega-3s) daily.

1.) Protein: So once again, do not go to SAMs down the road and buy their horribletasting protein. Not all protein is created equal. Just like your food. Once again I recommend SFH protein. All their protein is derived from grass feed cows meaning you get the highest quality protein. This fast acting protein supplement is a staple in any serious fitness enthusiast’s list of must-haves. Designed to digest quickly to help muscle recover, protein also includes a complete amino acid profile making it a perfect pre and post-training support supplement. Recent research also suggests that it may slightly blunt hunger for those looking to use it as a weight loss aid.

For Time:

100 double unders
80 lunges with db or KB in each hand 45/25
60 KB Swings 55/35
40 headcutters 55/35
20 burpees

Wed - Apr 23, 2014 : Track this one

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tue - Apr 22, 2014 : Twosday :)

Take 12 minutes to find a heavy triple push press

Then 5 min rest

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

Mon - Apr 21, 2014 : A great start to your week
Image

12 min EMOM
6 - 2 handed kb squat clean thrusters 55/35
5 min rest
7 min AMRAP
5 box jumps
7 Burpees

Fri - Apr 18, 2014 : GOOOOOOOD Friday!!!

Just a reminder we will only have one class at 9:30 A.M.

5 rounds of:
6 Power Snatches (135, 95#)
24 Front Rack Lunges (135,95#)
*12 per leg

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