We’re in a stength / power training cycle at CrossFit Wilmington.  Our focused cycles are typically 12 weeks long.  12 weeks is relatively short amount of time for any type of cycle.  Aware of this, many of you have asked what you can do, both with diet and supplements, to make the most of this cycle.  Below are a few suggestions.

  1. Eat plenty of protein.  1 gram per pound of your body weight will suffice.
  2. Take a HIGH QUALITY fish oil.  8-12 grams per day will do.
  3. Sleep 8 hours a night.  More sleep = more recovery.  Can’t sleep?  Try 2,000mg of Tryptophan at bedtime.
  4. Take BCAAs (Branch Chained Aminos).  1/4 of your BW in grams during or post workout.
  5. Take Arginine with your BCAAs.  3,000mg taken with BCAAs has proved to increase testosterone and HGH.
  6. Try caffeine pre-workout.  It’s effects will increase your training drive.  200-300mg is a good start.

We’re open on Sundays at 9am for Yoga and now, 10am – 11:30am for open gym.
Matt and Jessica doing dips on Friday

5 thoughts on “Open Gym

  1. Rachael Dowdy says:

    Let me be the first to say Jessica is just over 4 weeks post having her & Duane’s 3rd beautiful baby and she’s back in the box SMOKING it! 🙂 So encouraged and proud of her!

  2. Scott S says:

    Jessica and Matt are looking good! Jessica, I am impressed you are already back in the gym and doing DIPS!

  3. t. says:

    Welcome back Jessica!!

    Having new Moms at CFW is a pleasure. It makes CFW’s reputation of being intimidating even more funny. When people, especially men, say CFW is too intense for them, I my new “go to” is to drop the names of all the new and expecting mommies we have.

    It is also a great thing for the medical community to finally be getting off the kick of recommending expecting mothers to no exercise.

    “Doctors will have more lives to answer for in the next world than we soldiers” – Napolean Bonaparte

  4. Amanda W says:

    Jessica I’m glad to see you back! The demands of being a new mom make it beyond difficult to rationalize a workout when all you want to do is sleep! I can’t even imagine trying to get three kiddos down. Keep up the hard work and remember that consistency now will reap huge rewards. Congrats on your new little man!

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