PRIDE weekend was a blast. Hope you all had fun.

After a couple of different conversations over the past week, we’ll be covering some of the different supplements you can use in addition to a solid nutrition plan (“eat meat & vegetables, seeds and nuts, some fruit, little starch, no sugar”) everyday this week for an extra bump in your health and fitness.

Today we start with one of the most-studied supplements out there: creatine. Creatine is “an acid that occurs naturally … Its main role is to facilitate recycling of ATP, the energy currency of the cell, primarily in muscle and brain tissue.” and can help you last longer in high-intensity exercise. First off, those who eat plenty of quality proteins (wild fish, grass-fed beef, pasture-raised chickens, etc) will have plenty of creatine in the system. Those who don’t may find tremendous results from usage. Think about a workout like last Friday’s FIGHT GONE BAD.. around the 3rd exercise of the 3rd round with about :20 left in the minute you probably had to stop moving because you felt like you had no energy. Your ATP stores have been depleted. Creatine can help delay that from happening, or happening too soon.

There are a number of sources say to take 5g creatine monohydrate post-workout in a drink mixed with some carbohydrates and protein- that’s what I do everyday! Check out the video below for more science.

Our agenda for the week: CrossFit Games Regionals 2018 Event 6 or FRAN, 2k row time trial, ISABEL/GRACE/ISAGRACE, a snatch EMOM, 500m row sprints, a sample Kettlebell day with Simple & Sinister, MARY/CINDY, A new Hero workout JOSIE, and LYNNE.

ARTICLES

+ CrossFit and BTWB Unite To Help Athletes & Affiliates Improve Health – PR News Wire

CrossFit WOD for Monday 6/25

CGR 18.6

for time:
4-3-2 rope climbs
16-12-8 thruster, 70/48kg

or

FRAN

21-15-9 reps for time:
thrusters, 43/29kg
pullups

Post times to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 1. NEW STRENGTH CYCLES ARE HERE. We didn’t do a great job of advertising so we will allow athletes until this Friday morning at 10am (6/29) to register for the new cycle.

power snatch + hang snatch + overhead squat 65/2 (3)
Romanian deadlift 50/8 (3)
snatch-grip shrugs 80/15+ (3)

5 rounds:
10 pullups, as strict as possible
10 bumper front raises

Powerlifting WOD – Week 1, Day 1. NEW STRENGTH CYCLES ARE HERE. We didn’t do a great job of advertising so we will allow athletes until this Friday morning at 10am (6/29) to register for the new cycle.

box jump – establish a 1RM in 7 minutes
back squat 60/5 (10)

5×12 kettlebell lunges
5×10 weighted situps
5x:30 back ext holds

Kettlebell WOD

Joint prep, DROM, lap

**KettleBell LP (Double Bell): Week 1**

5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:

– 5 x Double KettleBell Cleans
– 9 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *

**100 Russian swings for time**
Use the heaviest bell as possible. Swing for as long as possible.Record time.

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