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Next up on our list are the pioneers of this “clean energy” drink in the functional fitness space: KILL CLIFF Recovery and FitAid Recovery. These two types of drinks function the same way: you can have it anytime, but it probably works best immediately post-workout or on a rest day.

KILL CLIFF Recovery (Berry Legit Lemonade, the only flavor we currently carry)

This was the original canned beverage I saw in our functional fitness space. Cleaner ingredients like erythritol as the sweetener, and a vitamin and plant extract blend (see below) with tons of electrolytes for staying hydration and continued function, B-vitamins for pulling energy from food and creating more within the body, and enzymes for breaking down the macronutrients in food: Amylase for carbs, Protease for proteins, and Lipase for fats*. Kill Cliff contains all three and because of that, I drink these right before or during my post-workout nutrition.

Kill Cliff Recovery (20 calories: 12g/0g/0g) contains 25g of caffeine- a cup of plain coffee is usually around 95mg.

When should I drink it?

  • I think these are great literally anytime- before, during, or after. The amount of caffeine is negligible and some could argue that it is there simply so you don’t crash immediately after your workout.
  • I personally drink these during workouts. Also if I need a cold beverage after morning or afternoon workouts.

What’s in it?

Erythritol as the sweetener, Vitamin & Plant Extract Blend: taurine for nerve growth, D-glucuronolactone for joints, sodium citrate (electrolyte), ginger root extract for anti-inflammatory properties, monopotassium phosphate (electrolyte), green tea extract (plant-derived caffeine + L-theanine), inositol for metabolism and calmness, ginseng root powder for a strong immune system, Vitamins B3+B5+B2+E acetate+B12 for energy production, Citric acid for flavor and acts as a natural preservative, Enzyme Blend: Bromelain for digestion and soreness relief, Lipase, Amylase, Protease 4.5, Invertase is an enzyme that breaks down sugars, Beta-Glucanase is an enzyme commonly found in beer and wine, Serrazimes which does a similar job to Protease, Stevia as a sweetner, Fruit/Veggie Extract for color.

FitAid Recovery (Citrus Medley)

FitAid Recovery (40 calories: 9g/0g/0g) Vegan and contains 25g of caffeine- a cup of plain coffee is usually around 95mg.

When should I drink it?

  • Like its competitor above, I think these are great before/during/after your workout with that bit of caffeine from (green tea extract) to avoid the post-workout bonk.

What’s in it?

Sweetened with organic agave nectar, Vitamin C (an essential vitamin bodies don’t produce), Vitamin D3 for absorbing calcium and regulating immune functions, Vitamin E to prevent cellular damage, green tea extract (plant-derived caffeine + L-theanine), Vitamin B1(Thiamin)+B2(Riboflavin)+B3(Niacin)B6+B7(Biotin)+B12 for energy production, D-Calcium pantothenate, calcium, magnesium, and potassium. Green tea extract, L-Arganine hydrochloride, L-Glutamine for joints, D-Glucosamine hydrochloride for joints, L-Leucine, L-Isoleucine, L-Valine, Quercetin, CoQ10 for cellular energy generation, Turmeric root extract as an anti-inflammatory agent and antioxidant, algae for Omega-3 fatty acids which help blood viscosity for better recovery.

FitAid Rx Zero Sugar (Sour Grape) and FitAid Rx (Sour Grape)

FitAid Recover Rx +Creatine Zero Sugar (5 calories: 1g/0g/0g)

These are basically the same as the FitAid above, but in a different flavor and with a small amount of creatine– a substance found naturally in muscle cells that assist in energy production during high-intensity exercise. Also cool: they don’t use sodium since we get so much in our food!

The white can has no sugar and is flavored by both monk fruit extract and Stevia.

The black can has a couple of grams of agave nectar for some simple carbs.

When should I drink it?

  • I think these are also great literally anytime- before, during, or after. The big thing I personally think is that if you are supplementing with creatine it should be taken at the same time every session. Also seeing as the preferred amount to take is about 2.5g/daily you would need to down two of these to reach that.
  • Otherwise basically all of the same answers as above

What’s in it?

45mg caffeine. Vegan. Creatine to develop/maintain power and speed during exercise, B-Complex for the nervous and immune systems, caffeine and theanine from Green Tea Extract, Omega 3s & CoQ10 for cardiovascular health, Glucosamine to support joint health, Quercetin for inflammation, BCAAs to maintain power in muscles, and Glutamine to reduce muscle breakdown during exercise.

FitAid Recover Rx +Creatine (40 calories: 9g/0g/0g)

45mg caffeine. Vegan. Creatine, BCAAs, Glutamine. Vit C, D3, E, Thiamin, Riboflavin, Niacin, B6, B12, Biotin, Pantothenic Acid, Calcium, Magnesium, Potassium. Proprietary Blend (1848mg) of creatine monohydrate, green tea extract, L-arganine hydrochloride, L-glutamine, glucosamine hydrochloride, leucine, quercetine, L-isoleucine, L-valine, CoQ10, Tumeric extract, Docosahexaenoic acid

*Those who are lactose-intolerant can do better with dairy by increasing the amounts of lipase they have, through food and supplementation.

CONDITIONING for Wednesday 3/3/2021

“The WINGMAN”

Grab a bumper plate and it must stay on your person the entire time.

2 rounds for time:
20 burpee-swings
30 pushups
40 situps
50 walking lunges

Start and end with a 470m waiter’s walk (that’s around the block for us). Check us out doing this over 11 years ago!

READ: The Athletic Benefits of Caffeine – The Box Magazine

Today we’ll start highlighting the drinks — what they are, what they do, and what happens when you have one.

If you’ve been eyeing the gym fridge but don’t know where to start, this is your go-to guide!

We’ll begin by addressing the misnomer of “energy drinks” and what that really means. None of these drinks give you energy; however these and other drinks can help you alter your perception of energy. And this is mostly through caffeine. That’s why we all have jokes about needing coffee on those down days. There’s also folk out there who claim some hoity toity “I drink green tea” bullshit. The biggest difference between coffee and tea is L-theanine, an amino acid that when paired with caffeine, which helps stave off the jitters.

KILL CLIFF IGNITE contains 150mg of caffeine from green tea extract. Plus its ginger, niacin, and carbonated water make for a great combination for that perceived energy.

We offer five different flavors to try:

  • Smashing Citrus: Tastes similar to the original TASTY flavor
  • Fruity Punch Knockout: The not-as-tart fruity blend that made KILL CLIFF Formula 1 famous
  • Tropical Thunder: With tasty notes of warm-weather fruits like pineapple and mango
  • Legendary Lemon Berry: Similar to the Berry Lemonade KILL CLIFF (one of my favorites, which we will talk about tomorrow!)
  • Cherry Lime Grenade: (I have not yet tried, so you’ll have to!)

When should I drink it?

  • This is a pre-workout, best to drink before class or right after class begins.

 

What’s in it?

It contains beta-alanine (a popular pre-workout ingredient and non-essential amino acid), which can help buffer lactic acid and potentially increase the time it takes for your muscles to achieve exhaustion. It’s also got 40mg of niacin (a B-Vitamin), which can cause a “niacin flush,” a harmless itching or burning sensation. The ginger root powder is spicy, giving you a mouthfeel of heat. 10g of erythritol sweetens the drink, meaning there’s no added sugar and your glucose levels don’t spike. Electrolytes come from monopotassium phosphate (potassium), disodium phosphate anhydrous (sodium), and magnesium so you can stay hydrated and cramp-free.

 

Nutritional info

(25 calories: 15g/0g/0g)

150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA. Potassium 240mg, Vit E (15mg), Niacin 40mg, Vit B6 .9mg, B12 2.4mcg, Pantothenic acid 5mg, Phosphorus 31mg, Magnesium 42mg. Monopotassium phosphate, magnesium citrate, disodium phosphate anhydrous, green tea leaf extract, ginger root powder, Vit E, Asian ginseng root extract, Whole Asian ginseng extract, pantothenic acid, niacin, b12, b2, b6, Natural flavors, fruit/veggie extract (for color), Stevia.

IN-GYM WORKOUT for Tuesday 3/2/2021

a. Prep

for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)

Pullup Ladder: EMOMx6 do 1-2-1 reps

then dislocates BURGENER WARMUP. 3-5 trainer-led reps with a barbell.

b. Skills

every minute on the minute x 14
a. Hang snatch + snatch
b. 15 slam ball

c. MetCon

27-21-15-9 reps for time:
Overhead squats, 20/29/43kg
Pushup on barbell
Ab-mat situp

Mod to front squats and pushups on ground, but preserve loading. Work in larger but manageable sets. Sprint through as fast as possible

WATCH:

 

New beverage lineup for 2021

We expanded our drink offerings in the gym to cover the needs of our athletes for pre-workout (before), intra-workout (during), and post-workout (after). Most of the beverages we carry can be had at any time of the day- just be mindful if it contains caffeine.

To celebrate the expanded options we’re now selling each can for $3 each! Simply go up to the fridge, sanitize your hands, grab your preferred option, then write your selection down on the charge sheet!

Before we begin discussing these supplements remember that none of these things provide you any benefit whatsoever if you don’t have a good foundation of nutrition based on quality proteins and plants, adequate hydration, and good amount of sleep.

 

 

PRE-WORKOUT

Kill Cliff IGNITE

25 calories: 15g/0g/0g. 150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA.

 

INTRA-WORKOUT / ANYTIME

O2 Oxygenated Recovery

15 calories: 4g/0g/0g, caffeine-free. Electrolytes modeled after an IV bag: 280mg sodium, 270mg potassium, non-carbonated.

FOCUSAID Energy Zero Sugar

100mg caffeine. Nootropics, Gaba, Alpha GPC.

IMMUNITYAID Defend

40 calories, caffeine-free. Echinacea, Vitamins A, C, D, Zinc.

PARTYTIME Revive

40 calories, caffeine-free. 5-HTP, Milk Thistle, Electrolytes.

FITAID

40 calories: 9g/0g/0g. B-Complex, Vitamin C, Magnesium, Tumeric, Cayenne, Rosemary.

 

POST-WORKOUT

Kill Cliff Recovery

20 calories: 12g/0g/0g. 25g caffeine. Taurine, B-Vitamins, Green Tea and Ginseng.

FITAID Recover

40 calories, 45mg caffeine. Vegan. BCAAs, Glutamine, Omega 3s.

FITAID Recover +Creatine

40 calories (9g/0g/0g), 45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.

FITAID Recover Zero Sugar +Creatine

45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.

Throughout this coming week we’ll break down EACH drink in its entirety.

CONDITIONING for Monday 3/1/2021

VILI

As many reps as possible in 12:00 of
60 penguin jumps (or double unders)
40 weighted lunges
20 hang clean & jerks

If you can, let’s get familiar with your jump ropes again! Whatever weight you use for the hang clean & jerk (we were thinking of a single dumbbell or kettlebell), use that for the lunges in either rack or hang position. Make sure you step long and wide each rep! Can be in place (forward/backward) or walking.

Post results to comments or your journal!

SKILLS CLASS begins today
– RSVP for them at 8am, 11am, and 4pm. Today’s skill is the Deadlift!

WATCH: