Friday, April 18
“Anti-social behavior is a trait of intelligence in a world full of conformists.”
—Nikola Tesla
Nutrition Resource: Supplements
Supplements can be tricky and many make all sorts of unsubstantiated claims. I’ve never been big on these, but I do supplement with small amounts of creatine most days, mixed in a protein shake, that I take post-workout. I’ll take a multivitamin and fish oil supplement when I remember to do so. That’s a combination that works for me, as my diet often doesn’t cover my nutritional bases, and the frequency and dosage of what I supplement are good for me. Follow the steps below to find out what works for you!
From CF Nutrition Guide:
Follow these five steps to determine the efficacy of any supplement when it comes to increasing performance and health.
1. Find out which high-quality foods work best for you.
2. Determine your optimal food amount and macronutrient ratios.
3. Maximize your results with quality and quantity.
4. Choose one supplement to experiment with and be sure to:
a. Start at a low dosage.
b. Test it for two weeks.
c. Incrementally increase the dosage until you find your optimal amount.
5. Determine whether the impact on your health and performance is worth the cost of the supplement. This can be done through the same means we use to benchmark overall diet. In adding this supplement, did your health markers improve? Performance? Subjective measures?
Warm-up
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20-30 seconds of single-unders or double-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
20 seconds of handstand hold or pike hold
3-5 inchworm push-ups
Strength/Skill
5 rounds for quality of:
8 Weighted Strict Pull-ups, pick load
8 Strict Handstand Push-ups
Athlete Instructions
HSPU can be deficit.
Movement Demos
(After WOD, if time)
For quality:
50 Ring Push-ups
Athlete Instructions
Accumulate 30-50 reps.
Movement Demos
WOD
Complete as many rounds as possible in 12 mins of:
35 Double Unders
7 Burpees
Movement Demos
Goals
Super Fitness Robot time / rounds:
Amrap- 12 rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Amrap- 7 rounds
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.