2012 Crossfit Open starts in nine days
Registration is now live for the 2012 Crossfit Open. Anybody in the world is invited to register and compete. The Open will consist of five workouts over five weeks starting February 22nd and concluding March 23rd. The workouts are easy to complete and we will be doing them as a gym. Sign up so you can enter your scores and see where you stack up. There’s no pressure and it’s a lot of fun. To register for the 2012 Crossfit Open go here.
Performance and Alcohol: A great Pre Games Open Competition reminder from Crossfit Coastal: “Alcohol Will Make You Suck”
New Balance Minimus Raffle
The New Balance Store of Wilmington and Crossfit Wilmington is giving one lucky member the opportunity to win a brand new pair of the NB Minimus.
The NB Minimus is a barefoot-inspired line of shoes created specifically for runners seeking a truly minimalist experience. It’s a cross-category collection, including road running, trail running, and wellness shoes.
To register for the raffle fill out one of the tickets and place it in the box located at the front desk. One entry per person.
BCAAs Done Right
I give quite a bit of nutrition and supplement suggestions and recommendations. The foundation of performance is diet. Fixing your diet means supplementing too. Our diet, no matter how Paleo, still leaves us deficient in a few things. They are; Fish Oil (Omega 3 fatty acids), Vitamin D3, Zinc, and Magnesium. Careful though, don’t just run to Walmart or CostCo and purchase these. You will not being doing yourself any favors. There is a compromise on quality. But there’s not enough space in this post for all that. Come see me for a nutrition consult or attend a CFW nutrition class to get on the right track with your diet.
This one is about the next step in nutrition and performance… recovery. Once you’ve began training at 80-90% intensity or better (typically after 2-3 months at CFW) you should begin adding performance supplements. The first line supplements for recovery are branched-chain amino acids (BCAAs). BCAAs are essential amino acids. Essential meaning your body cannot make them and you have to bring them in from food (meat proteins) or supplementation. I recommend both eating enough meat each day (.75 – 1 gram per lbs of body weight) and supplementation (.25 gram per lbs of BW 3 times per day: at wake, during and/or post workout, and at night).
Happily I see more and more members using them. The downside is I am also seeing some misuse, or less than optimum use, of BCAAs. The misuse isn’t typically how much is being used. Heck, most of you are underdosing simply because it can get expensive at the dosaging recommended above.
The problem is the different products out there have other ingredients not being c
onsidered. I like a pure BCAA supplement that contains nothing else. I try to do all my supplements as single ingredient. More complicated? Maybe, but I care about what I put inside me and I like to govern the exact amounts. Poliquin’s BCAAs are always atop my list. They seem expensive, but if you do the math on most of the popular mixable types (Extend, Modern BCAAs, and Amimo Energy), they’re competitive.
If you do choose a mixable, consider the other ingredients. Some have other amino acids, like L-Carnitine, that can stimulate the brain and nervous system. They should be taken pre workout, not post… especially in the evening. One new one, Optimum Nutrition’s Amino Energy also has caffeine and ginko. Both stimulate the nervous system. But additionally, caffeine increases cortisol and that something you want to avoid post workout.
Some BCAAs also contain the amino taurine. Tauring is calming to the nervous system and brain. Therefore, these products are better post workout.
So how do you know? Look at the label. Still not sure? Bring it by and I’ll take a look at it. Or better, schedule a consultation and I’ll help you get set on a diet / supplement plan that supports your goals.
1 1/4 Over Head Squats 5 sets x 6 reps
Bent Over Row 5 sets x 6 reps
Alternating DB Bicep Curls 5 sets x 6 reps
3 Rounds for time of…
400m Sprint (F’ing Sprint!!!)
40 Double Unders
rest 1 minute
100 meter Pressing Lunge Walk (25lbs/15lbs)
*Take a lunge step, pause at the bottom and press the plate over head. Return it to the front and stand bringing the feet side by side. Press the plate over head and lower it again. Take your next step and repeat.
2 Position Snatch x 3 @ 70% (floor and below the knee)
Snatch Pulls 3 x 3 @ 90%
Back Squat- work up to a heavy single, then 3 x 5 @ 75%