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.
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.
http://www.foundationcrossfit.com/wp-content/uploads/2018/06/VHJZ0016.jpg11251500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2017/06/FCF-PRIDE-banner-1.pngAndrew2018-06-24 21:20:162018-06-24 21:21:45Seattle Summer Is Here
AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb
Rest 5:00, then repeat.
Post scores to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry
21-15-9 reps for time:
power clean, 61/43kg
ring dips
ISABEL
30 snatches (61/43kg) for time:
FRAN
21-15-9 reps for time:
thruster, 43/29kg
pullups
All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.
Post all three times to whiteboard!
Olympic Weightlifting WOD
snatches, clean & jerks
Powerlifting WOD – Final Day
power clean max, back squat max, bench press max
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.
ATTN: All athletes who a.) Registered for the CGO and joined Team Foundation CrossFit, b.) Sent in your 2017 Online Judges Course Certificate to info@fcf, and c.) Completed all 5 workouts and submitted scores online on time will receive a $20 credit to your April membership if all conditions were met.
Jacki’s last couple of reps at CGO 17.3
Staying on the subject of the 2017 CrossFit Games Open we know that each of you found something you sucked at- not necessarily movement, but maybe preparation (nutrition, sleep) or consistent training (are you cherry-picking workouts? hitting the intended stimulus) are also big factors into your performance this year. Holding onto standards and actually practicing them (I’m talking to you taped-wall-HSPU folk) throughout the year is something you KNOW you need to do, but don’t, then throw a fit when they show up. Same with rowers. Same with double unders. Same with thrusters.
Fortunately we have a full year until it shows up again. Be a more intelligent athlete and game plan! We’ll be providing you some avenues in the coming weeks. Keep your eyes here for details.
http://www.foundationcrossfit.com/wp-content/uploads/2017/03/17point3-57.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2017/06/FCF-PRIDE-banner-1.pngAndrew2017-03-30 19:33:412017-03-31 10:01:53Why You Sucked At the Open
How many of you did the CrossFit Online Judges Course this year? Yes, we know it’s no longer required for many people unless your goal is to judge at the Regional (or higher) level.
The reason I ask that so many people take it is because it proves your training correct. It describes your CrossFit movement knowledge base and understanding the importance of standards. For many it improves their technique, or at least becomes a tool to help realize the mistakes made along with way.
You KNOW we have some high-rep deadlifts coming in the next five weeks or so. Do you get any tightness in your back after a workout with a high-volume of hinging movements like the deadlift, kettlebell swing, olympic weightlifting, etc? Might want to check out the article and video below.
Gina
