Part 1 (@ 0:00)
Part 2 (@ 5:00)
Part 3 (@ 15:00)
30-20-10 reps of:
Wall Balls (20/14)
Ball Slams (30/20)
Part 4 (@25:00)
Conditioning Challenge – Run 400’s all out. Try to beat somebody who beat you on the first run.
Post time to comments
This time last year….. Kate announced ErinF as our July MoM.
CrossFit and Pre-workout Supplements
-by Mat McQueen-Crawford
For better or worse, I have plenty of experience with supplements. In the past I had tried all of those crazy concoctions you see at GNC or Vitamin Shoppe found in the “pre-workout” section. Some worked and some just made me feel cracked out for hours on end. I’d wager that very few if any were actually healthy for me. This was also before I found CrossFit, when I was just doing the average Joe (Bro?) lifting sessions. Y’know, all chest, back and arms, no legs.
After joining my first CrossFit box, I soon realized that these stimulant-laden products do not work well with high intensity metabolic conditioning. A few times I felt like my heart was going to explode out of my chest. Long story short, I had to re-think the importance of supplements and the kind I used. Don’t get me wrong I continue to use pre-workout and intra-workout supplements, just ones that are better quality and often don’t contain any stimulants.
I’m often asked my opinion on pre-workout and intra-workout supplements around CFC and I’m more than happy to discuss them with anyone. I’d rather people learn from my mistakes than waste their money and/or throw up during a workout from some toxic formula. I’ll list below my simple suggestions but keep in mind that everyone is different with different tolerances to ingredients. Please use with caution.
Heavy Lifting Sessions
– 1 pill of Poliquin Java Stim (sold at CFC) It’s simply 225mg of caffeine, 150mg L-Tyrosine and 50mg L-Phenylalanine One cup of regular coffee is 95mg caffeine.
– 1 serving of Biotest Power Drive (non-stimulant despite the name)
– 1 serving Biotest Plazma (in a nutshell, it’s carbs and protein)
CrossFit (high-intensity workouts/metabolic conditioning)
The following are options, NOT to taken as a combination such as the stack above.
– A cup of coffee is usually my go to. Nothing special, just black coffee. I’m actually excited to try one of the new Kill Cliff cold brew coffees we now sell.
– If I’m feeling exceptionally tired and/or weak I will use a couple servings of Optimum Nutrition’s Amino Energy. It’s simply BCAA’s with some caffeine from green tea added. It’s also one of the less expensive supplements on the market. I’ll also add a serving of True Athlete’s Kre-Alkalyn. This is just buffered creatine, menaing it’s been broken down for easier digestion. I find it helps with muscle fatigue and increases alertness. Word of caution: DO NOT MIX CREATINE PRODUCTS WITH COFFEE! YOU WILL GET MUSCLE CRAMPS!
If you have any further questions or concerns please feel free to email me at mat@crossfitchicagodotcom.