Posts

 

That concludes our week of supplements. Learn something? Like it? Let us know! Maybe we could go even further in this complicated and oversaturated market. It can be very overwhelming in an aisle, let alone a supplement store like GNC or SuperSupplements.

So to conclude our week, let’s chat some random notes:

– Remember that supplements ABSOLUTELY DO NOT REPLACE CLEAN NUTRITION. Quality food, quality hydration. Get that down first, then you might need to fill in the blanks with choice supplementation.
– Ladies, these lists don’t change for you either. If it was easy to get big, most dudes wouldn’t be so skinny and in the gym so often! It’s something is specific for men, the brands will also have something specific for women!
– If you are going to supplement, start with health-biased things like a multivitamin, fish oil (Omega-3s) or CLAs for vibrant tissues, probiotics for a balanced gut, ZMA/Zinc for rest & recovery, Vitamin D because you live in Seattle.
– If you are short on time and absolutely cannot access quality food then, in order, I’d suggest a quality protein (pre or post-workout), creatine (add to one of the other things), and BCAAs (intra-workout).
Vegan? Vegetarian? I got recs for you too!
– Avoid taking something just because your favorite athlete is taking it.
– RESEARCH THESE THINGS! Take what you think you need, not what you want.
– A nice trick for those who move around a lot, it’s helpful to have containers to hold your stack:

Pricey vs Not, just have it ready!

– Andrew’s BEGINNER STACK: eating good food, bringing the intensity to workouts, and better sleeping habits!
– Andrew INTERMEDIATE STACK: creatine and whey protein (or protein isolate if you have a sensitive stomach)
– Andrew’s current personal stack: Ghost Lifestyle LEGEND (Watermelon) pre-workoutLegion Recharge (BCAA), Ghost Lifestyle WHEY (Cereal Milk) protein, ON Creatine (added to one of the previous things), and LiftMode L-Theanine (added to pre-workout or creatine for a calming energy)
– Questions? Ask!

ANNOUNCEMENTS

1. Additional POWERLIFTING classes at 5:30pm and 7:30pm on Monday/Wednesday/Friday. Registration for both Olympic Weightlifting and Powerlifting cycles remain open until Monday evening.
2. We have FOUR teams of four competing Saturday at the 2018 Battle at the Ballpark at Safeco Field. FCF Baseball night at the game later that day!
3. Our JULY 4th SCHEDULE is as follows: 9am, 10am, and 11am CrossFit classes. One 9am Foundation Barbell session for two hours.

ARTICLES

+ 2 Drills to Open Up Those Tight Pecs – Invictus Fitness

BarBend has good, slightly-in-depth reviews with Nick English. He is an editor and journalist with over six years’ reporting experience on four continents, with most of that spent covering health-related issues. Currently a full-time writer at BarBend, his work can be found on Vice, Popular Science, Greatist, and the Huffington Post.

CrossFit WOD for Friday 6/29

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

– or –

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

Post scores to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 3/3

front squat 60/5 (5). 1-minute rests.
power clean + hang clean + jerk 65/1 (3)
push press 50/3 (3)

GHR 5×3-5
single-leg stiff-leg deadlift 5×5/side
midline, 200 reps total
– abs, back, obliques, glutes, hip flexors
– athlete choice, but ask coach if unsure

Powerlifting WOD – Week 1/4, Day 3/3

seated box jump 4x3x75%

press 85% / 5+
deadlift 65% / 5 (8)

sumo RDL 5×15
bicep opener 5×5

midline, 200 reps total
– abs, back, obliques, glutes, hip flexors
– athlete choice, but ask coach if unsure

Eating/supplementing talk all this week! We need to make sure that your gut systems run properly and absorb the nutrition you provide. Probiotics can help! I take a single raw probiotic pill once a day. (Twice a day if I’m eating like crap)

From Invictus: “Probiotics help bring balance back to your gut. These good bacteria help to keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function.”

A lot of “fortified” foods will claim how healthy it is for you- ignore those and get things are probiotic in nature! Yogurt (Ellenos!)/kefir, sauerkraut/kimchi, tempeh, miso, kombucha/kvass, pickles, and more. Apple Cider Vinegar drinks (water, honey, ACV) do wonders and you can alter ingredients for taste.. or you can live your best life and start your day off with a straight shot (start small) of ACV in the morning!

ARTICLES

+ Simply Sinister – StrongFirst

CrossFit WOD for Thursday 6/28

SIMPLE & SINISTER

complete 100 single-arm kettlebell swings then 10 turkish get-ups within 10:00

Post weight used to whiteboard!

HIIT WOD – 12pm

3 rounds
1 min work
Rope Pulls

Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest

Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks

HIIT WOD – 5:30pm

3 rounds
1 min work
Rope Pulls
Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest

Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks

Foundations 11 WOD

21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)

Don’t mix chalk and protein powder

Today let’s get into what you need to have when you finish working out: some carbohydrates and proteins! You just spent an hour (or two) exercising which breaks down muscle tissue. We need to repair it, ASAP if you’re a morning athlete who trains fasted. While you don’t have to consume something immediately after a workout, practicing good nutrition is crucial for promoting muscle protein synthesis and glycogen storage.

Since I more or less live in the gym, and often workout more than once in a training day, I find it easier to have a prepacked meal, like NW Fit Meals, or a container of protein powder nearby for when I finish my WOD. Unless I had a meal near that training time, I do look to make sure that I have some food every 3-5 hours to keep my body rebuilding whatever I broke down in my training.

My favorite morning post-workout shake: 1 scoop of ON Double Rich Chocolate Whey protein (24g Protein/3g CHO/1g Fat) + 1 scoop 8-12oz of cold brew coffee or an iced americano + water to taste.

My favorite mid-morning post-workout shake, an hour or so before lunch: none (I’ll opt for BCAA during my workout, but might add a scoop of Vital Proteins Collagen Peptides to it)

My favorite evening post-workout shake: 1 scoop of SFH Pure Churro protein (23g/4g/2g) because if you know me, you know I love churros + more cinnamon + ice + water.

My favorite protein isolate (for the lactose-intolerant): Onnit’s Whey Isolate (20g/5g/2g) is grass-fed and contains 7 enzymes for better digestion. No sweeteners and mixes really well!

My favorite late-night-snack (where you want to skip out on making a bad nutritional choice): 1 scoop ON Gold Standard Casein Vanilla protein (24g/9g/1g) + whatever I want to flavor it with: a ton of cinnamon, almond or peanut butter, milk, chocolate milk, juice, might blend it with frozen berries or other fruit (acai!), etc. You can get imaginative with flavor combos.

ARTICLES

+ You Asked: Should I Eat Collagen Powder? – TIME

CrossFit WOD for Wednesday 6/27

every minute on the minute for 15:00
power snatch + hang snatch, ~70%

then

500m row for time

Post times to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 2/3

power snatch + hang snatch + overhead squat 65/1 (3)
snatch-grip Romanian deadlift 50/8 (3)
snatch-grip shrugs 70/12+ (3), :90

5×3-5 BtN sotts press
5×8 weighted back ext
5×10 dips

Powerlifting WOD – Week 1/4, Day 2/3

med ball throws 4×10 (2)
bench press 65/5 (8)

db bench press 4-5×12
db Tate press 4-5×12
db JM press 4-5×12

med ball throws 4×10

Kettlebell WOD

Joint Prep/DROM

##Technique
**3 rounds**
– 10 Double bell Sots press
– 10 Double bell OH squat and curl
**Banded work 3 rounds
– 10 banded row with supination
– 10 banded swing squat

##Workout
**50 Swinging lunges**
**KB Karen**
– 150 KB Wall Ball Substitute
**Simple and Sinister (DB) **
– Every 30 sec 10 X 10 Double KB swings

##Accessory work
– Abs
– 15 Relax-into-stretch toe touch
– 2 min super pigeon

Andrew B and Bobby B at the 2017 RCF Games

Let’s talk about vitamin D. From the Vitamin D Council:

Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.

Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.

Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects

As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!

ARTICLES

+ Why Is Vitamin D So Important to Your Health? – MD Magazine

CrossFit WOD for Tuesday 6/26

2k row for time, then

ISABEL: 30 snatches for time, or

GRACE: 30 clean & jerks for time, or

ISAGRACE: 30 snatches then 30 clean & jerks for time

Rx = 61/43kg. Compare to . Post times to whiteboard!

HIIT WOD – 12pm

2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups
Mario’s

-then-

4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins

HIIT WOD – 5:30pm

:35 work, :25 rest
:35 work, :20 rest

1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps

Foundations 10 WOD

EMOM 15 minute 3-Position Snatch

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.

Sierra preparing to setup her lift

This week’s agenda: CGO 18.4 retest (deadlifts/hspu), back squats, tabata front squats, 30 muscle-ups, tabata cardio, push press/power clean, below-the-knee snatch + heavy snatch, snatch pulls, back squats, CGO 18.5 retest (thrusters/c2b), SUPER TOTALS, and farmer’s carry/GHDSU/muscle-up.

ARTICLES

+ Cycle #2 Program Registrations (July, August, September) – Foundation Barbell

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 time cap for both parts.

Compare to 15MAR2018. Post score/time to whiteboard.

Olympic Weightlifting WOD – Week 3/3, Day 1/3

BtK HANG SNATCH + SNATCH up to 70%, then establish a heavy SNATCH
BtK HANG CLEAN + JERK up to 70%, then establish a heavy CLEAN & JERK

jumping good am 2x6x65%
split squat 2×8/side
banded plank or HS 2x:60

Powerlifting WOD – Week 3/3, Day 1/3

box jump 4x2x95%
back squat 50/5, 60/3, 70/1, 75/AMRAP

3×25 reverse hyper
3x:60 banded plank
3×12-20 weighted lunge

Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year

Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress.

Expect pistols/clean & jerks, big chipper, Linchpin Test 1 (run/thruster/pullup), dumbbell snatch/box jump/burpees, RYAN, 2:00 Assault Bike test, FIGHT GONE BETTER, and double unders/snatches. Not to mention it’s Week 5 of the Olympic Weightlifting cycle- would anyone be up for an in-house Weightlifting Meet? Also the beginning of the new Powerlifting cycle.

You can still register for the Nutrition Challenge! Deadline is end of day, Friday the 13th

ARTICLES

+ The Ultimate Guide to MCT Oil – Onnit

CrossFit WOD for Monday 10/9

3 rounds for time:
30 pistols
10 ground-to-overhead

Rx = 61/43kg, Performance Rx = 84/61kg.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 1/3

snatch complex, back squats, pullups, v-ups, broad jumps, reverse hypers

Powerlifting WOD – Week 1/5, Day 1/4

squat max, deadlift max, GHR, hip extension, banded mid-back extension, good morning, weighted situp

Kettlebell WOD

Primal Mobility

Shoulder packing and stability exercises

Detailed Clean Focus. We will be working on varying weights to own the movement.

Squat and rows to finish

Mark B and Nathan A

ANNOUNCEMENTS

+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!

ARTICLES

+ Vitamin B6 and B12 Supplements Appear to Cause Cancer in Men – The Atlantic

CrossFit WOD for Thursday 8/31

YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg

Score is max total sumo deadlift high pull reps. Post score 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!

Foundations WOD – Class 5

“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.

David H

ARTICLES

+ Beat Butt Wink: Squat Big Without Hurting Your Back – Bodybuilding.com

CrossFit WOD for Thursday 5/11

5-10-15-20-25-30 reps for time:
overhead squats, 43/29kg
burpees

HellaFit WOD

OH MY BALLS

25 min AMRAP:

– 1 ramp sprint with med ball
– 5/side single-leg deadlift
– 10 hanging L-sits
– 15 med ball pike sit-ups
– 20 wall balls

Endurance WOD

Long Interval: 3 x 1200m run, 1-minute rest between efforts

I believe the tools we use to live our lives can improve how efficient we are and sometimes how much we enjoy doing those things. Read more about all the cool tools out there we can use in the fitness world.

Note: It doesn’t add to your price, but I may get a commission off of using some of these links.


Round 2. Let’s begin…

1. FOOTWEAR: NOT-SO-OBVIOUS TRAINING SHOES

This should’ve been the first thing I wrote about (because it’s always the first thing I write about). The only real purchase to make (other than a gym membership) is for a dedicated pair of shoes for our type of work: running, jumping, lifting, gymnastics, etc. When you go bowling you wear bowling shoes. When you go bouldering you wear bouldering shoes. When you play basketball you wear basketball shoes. Following? People start coming in to CrossFit gyms and learning how to lift barbells. Then they go lifting in running shoes. See a disconnect here? We need footwear that fits our needs. The CrossFit community on Reddit have their agreements and disagreements about their importance.

Preferably we at FCF ask that people try to wear a lower-profile shoes. The powerlifting community was in love with the Converse Chuck Taylor for the longest time because they fit a certain need and criteria: flat, stable, durable, looks good, and accessible to most people. They don’t wear them as much now with the growth of weightlifting activities and specified shoes*. I bet you already have some shoes that fit that description: skate shoes (my preference before all these companies jumped onto the CrossFit train), Chuck Taylors (high, low, CT1, CT2), Adidas Sambas, Onitsuka Tigers, Inov-8s, Vibram Five Fingers, VIVOBAREFOOTs, New Balance MinimusAsics MetConvictions, etc.

* The issue of blowing shoes out is an issue when most powerlifters use a lot of external rotation of the hip. The strength of their external rotation is so strong that their foot on the pinky toe side would bust open from all the pressure exerted by the lifter.

2. SUPPLIES: ATHLETIC TAPE

In high school Sports Medicine I found that Johnson & Johnson’s athletic tape is the best athletic tape in the world. Or at least that’s why Mr. Peck instilled in me.

Goat Tape is becoming my new favorite premium athletic tape. Over the past year focusing on my olympic weightlifting this has become my preferred tape that I wrap my thumbs with. The stick of the tape is amazing.

We also sell a CrossFit-branded version at the gym!

3. SUPPLEMENTS: PROTEIN POWDERS

Optimum Nutrition is the best quality + price + accessible protein on the planet IMO. I use other proteins too, but always come back to the Vanilla Ice Cream one. I see many athletes buy into Progenex, but really social media got those people- sponsored athletes always love their sponsors! In reality Progenex is some of the most overrated things on the market- I should know, I’ve inherited both Cocoon (their version of Casein + tryptophan) and More Muscle. Both super sweet (couldn’t do their recommended doses it feel like spoonfuls of sugar) and ineffective. I found that I went through it way too quickly- not a great note when you look at their prices.

For those lactose-intolerant folk you should look into Isolates. It’s not an end-all answer, but some people find they don’t have issues with this supplement because whey protein isolate undergoes another filtration process. The extra process removes the protein from fat, cholesterol and lactose meaning an end product of “purer protein”. It ends up a being a bit more expensive since you’re getting purer product. Still does the same job as the general whey proteins.

For those with hunger issues (or who have trouble keeping muscle on) try some Caesin protein an hour out from sleeping. For athletes who take their training seriously supplementing with Caesin can prevent heavy catabolism (breaking down of muscle tissue) when sleeping.

4. CLOTHING: SOCKS

For me socks play an important part in my comfort. I’m on my feet all day and even if you love your shoes the right kind of sock can upgrade the experience and nullify those little annoyances you might find.

I go to REI frequently just to see what’s new on the market. Smart Wool makes some great performance products, as does Swiftwick. I avoid most “higher-tech” socks because those synthetics used feel like my foot still get sweaty (Strideline and Nike- I’m looking at you!)

That all being said my stance on socks is.. Stance! Starting as a straight skate brand, they’ve noticed that their combination of materials, fit, strategic reinforcements, and of course, their many awesome designs have become my go-to sock brand of choice. Available for men, women, kids, and BABIES! Best believe our little girl is rocking some Stance socks (thanks to Victor, Courtney, and Baby O!)

Not to mention they’re trying to get into the underwear game, but we’ll save my thoughts on that for another time.