“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.”
– Mike Adams
Glutamine + BCAAs
If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit! You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup! We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. You DESERVE better, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!
Weekly WODs (CrossFit):
Monday – Hone in on the Handstand
We’ll be knocking the dust of your favorite gymnastics movements on day 1! We’ll kick today’s 60 minute class off with 10 minutes of dedicated skill work. Our skill work will help athletes of all ability levels get more familiar with inversion. Our conditioning workout for today is a shoulder smoker of handstand push-ups, rower calories, and alternating heavy dumbbell snatches.
Tuesday – Squat Day Test Week + Pick Your Own Pain Cave
It’s test day for our squat cycle on Day 2. We’ll take 15 to 20 minutes establishing a new 5 rep max for the squat we chose for the cycle. Our finisher will finish you! Our conditioning is “athlete’s choice” of the CFK benchmark “bar fight” or “Knock-Out”. Don’t let your guard down and keep swinging!
Wednesday – Iron Abs
Our mid-week workout is all about the core! Our workout will be 5 sets of 5 minute intervals. During these intervals we will challenge our core strength with toes-to-bar, slam balls, and running intervals. Scaling to the toes to bar to a variation that allows for consistent movement will be critical in today’s workout.
Thursday – Old School Strength and Conditioning
Our two part workout for today’s class will incorporate various methods of gaining raw strength. Our strength workout for today consists of Turkish get-ups and weighted pull-ups. Our conditioning workout for today will be a grunt work grinder of long distance suitcase carries, single dumbbell burpees, and weighted step-ups.
Friday – Treat Yo’ Self with Trouble Unders
We’ll take 15 minutes at the beginning of class to build to a heavy complex of snatch deadlift, hang power snatch, and power snatch. Our conditioning will scorch the shoulders with double unders, push press, and moderately heavy power snatches.
Saturday – Crossfit/ Level 2
Our conditioning for Crossfit and Level 2 will help you gain a new love for the front rack position. Our conditioning workout for today is a longer duration EMOM that includes built in rest periods. We will be performing front rack lunges, front rack holds, and up-downs over the bar. Our Level 2 class will have an additional strength session of strict toes-to-bar or strict toes to target.
Saturday – Burn Class
Make the most of your Burn membership and come conquer today’s EMOM. We have an alternating EMOM of burpee box jump overs, dumbbell snatches, running intervals, and deficit push-ups planned for this weekend. Grab a buddy and burn!