Leave a Comment

What supplements should you take if you are doing the CrossFit Open? If you’re reading this we are going to make a couple of assumptions.

 

A.) You are a CrossFit athlete who is wanting to compete for a spot in the CrossFit Regionals line up… or at least plan to run through the CrossFit Open workouts like greased lightning so you can post up your score for bragging rights over your peers.

 

B.) You have a good handle on your diet. Your whole foods game is on point and the only missing link to you gaining that extra edge is a crafty supplement strategy.

 

If you fit either of those assumptions, this article is for you my friend! Here are our top five supplements recommendations to decrease your CrossFit Open times, increase your chances at a trip to regionals and bring some more separation between you and your trash talking friends.

 

1. GlycoDrive: Highly Branched Cyclic Dextrin or cluster dextrin is a designer carbohydrate and the single source carbohydrate found in GlycoDrive. This high molecular weight carbohydrate passes quickly through the stomach where it can be transported throughout the body for storage as glycogen. This fast burning, easily converted to energy, fuel is stored in your liver and skeletal muscle cells. High intensity CrossFit style workouts are fueled by glycogen. Having an adequate supply in the tank is vital to performing at your peak!

Our recommendation: Take 25 grams 20 min prior to your WOD with 12 ounces of water (For an added pick-me up consider adding either Pre-wod or Dysrupt). Immediately following your workout consume another 25-50 grams, this will make a huge difference for you leading into the next WOD.

 

 

2. Driven Whey: The key to a top placing in the CrossFit open is putting together several stellar performances. This could require more than one go at a good time for the posted workout, not to mention the WOD’s your doing on top of the open workout. Helping heal those broken down muscles between workouts is the keep to longevity. The fast acting proteins in Driven Whey send a rush of amino acids into the bloodstream where they can repair and rebuild your hard working muscle tissue, speeding recovery time between workouts.

Our recommendation: Take between 25-50 grams (depending on lean mass body weight) immediately after working out. If you are not getting enough protein through whole food meals throughout the day or are forced to miss a meal, keep some on hand so you can get a quick shake.

 

 

3. Creatine: If you are new to this planet OR have been lifting weights without enjoying the benefits of Creatine now is the time to start! Easily the most studied performance enhancing supplement over the last two decades creatine can have you moving more weight, faster from day one. Without diving into the inner working of the Krebs Cycle, (sorry exercise science nerds) creatine or phosphophocreatine as it is stored in the body (enter exercise nerd smiles) donate a phosphate to inert ADP transforming it into the fast energy powerhouse ATP.

Why is this important? You know the feeling of sprinting and you suddenly can’t achieve maximum speed? When your doing a 3 rep max squat and can’t stand the third one up? THAT my friend is the rate your ATP storage and production is exceeded by your ATP usage. More creatine in your system and you might add 10 yards at a full sprint, or get that final rep on your max! To add further fuel to the fire (pun intended) creatine increases the size of the muscle cells allowing more nutrients to flood in and more recovery to take place!

Our recommendation: Creatine is beneficial before and after workouts. 15 min before workouts take 3-5 grams followed by 3-5 grams immediately post workout. *For best results take with a fast carb like GlycoDrive for better nutrient transport.

 

 

4. Driven Aminos: Leucine, Isoleucine and Valine make up the three Branch Chain Amino Acids. These three are the major amino acids oxidized and broken down during ATP production. They help to convert fuel to energy by increasing the availability and rate of carbohydrate breakdown helping optimize performance. BCAA’s can reduce muscle damage or breakdown (catabolism) while working out. Leucine in particular has an anabolic (muscle growth) effect, signaling the body to build more skeletal muscle. They also promote immune health which can be weekend after prolonged or especially intense exercise. This could help you avoid getting a cold or worse the flu, a certain derailment for your open score. If you want to decrease your workout times, decreasing your recovery time is a good place to start.

Our recommendation: Driven Aminos can can be enjoyed anytime, especially between meals to bridge the gap between protein intake and preserve muscle mass. For performance benefits take one serving 5 min prior to your workout and if you have time, add them in your water bottle for an intra workout boost.

 

 

5. R&R: We cannot overstate the importance of getting enough zzz’s at night. Not just clocking in for some downtime but ensuring that your are getting quality recovery sleep. While we can’t increase the hours you spend with the lights off, we can increase the quality and benefit you receive from it. Driven Nutrition R&R night time formula has a three step process to better recovery while you sleep.

One, natural sleep aids ensure a restful sleep where you can drift off to the deep stages of sleep where recovery can take full effect. In this deep REM sleep cognitive functioning is restored, growth hormone is secreted and protein synthesis is taking place.

Two, digestive enzymes and probiotics were added to aid the digestion and absorption of nutrients. With better nutrient partitioning your last meal or protein shake is put to better use as a muscle building and repairing agent. They promote a healthy digestive tract which is the single the most important area you can improve for better immune health. Three, natural hormone boosting ingredients help boost your bodies normal hormone output elevating an already anabolic state of rest and recovery.

Our recommendation: Take 2-3 capsules 30 minutes before you plan on going to bed. Allocate at least 7 hours of sleep time for best results and no drowsiness. Then wake up refreshed and ready for the next WOD!

 

 

There it is, our all-star lineup of supplements to get you through the CrossFit Open performing at your peak and finishing as strong as you started!

 

Good luck and let’s see those times!

Leave a Comment

crossfit-openThe CrossFit Open is coming to Crossfit 100! Got questions? Here are some answers:

 

What is the CrossFit Open?

The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week, five-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Workouts are released on the CrossFIt Games website each Thursday and athletes have until the following Monday to submit their scores.

More than 272,000 athletes from around the globe competed in 2015, ranging in age from 14 to 86 years old.

The week’s workout is released each Thursday at 5 p.m. PT, Each time a workout is released, athletes will be given an RX’d and Scaled version. Athletes have until Monday, 5 p.m. PT to enter scores for that week.

 

How can I participate in the Open at CF100?

CF100 is hosting an Intramural Open for the five weeks during the official CrossFit Open in the form of Friday Night Lights throw downs. The box will divide up into three teams. Regardless of whether you officially register for the Open online (although you really should go for it!), you have the chance to participate in the CF100 intramural competition.

Each Friday night, CF100 will host a throw down for the Open workout of the week. Athletes can complete the workouts, earning points for their team just by doing so. They can earn additional points for spectating, cheering on their teammates and even more for kicking ass and scoring well. Regardless of RX or scaled — even super-scaled — participation in the Open will be a fun, exhilarating, community-building event at CF 100. We’ll compete for prizes and glory. Oh, the glory.

Team Captains are getting ready to rumble. As soon as teams are randomly selected (with a tiny bit of drafting fun to get us started), we will start up an Intramural Open Facebook page to talk about the WODs, cheer on our teams, plan throw down events, etc.

 

When is the Open?

The CrossFit Open begins Thursday, February 23. Friday Night Lights Events will be February 24, March 3, 10, 17 and 24.

Plan to be traveling during one or some of the events? No worries. You can complete Open events at any CF box in the world (or make it up during open gym times at CF100 on Saturday or Sunday).

Will the Open change my CF100 classes?

Open workouts will ONLY be done at Friday Night Lights events OR during Sunday open gym. Regular classes will be programmed as usual. Only Friday 5pm and 6pm classes will not be held, but you can participate in the FNL event to get your workout in at that time.

 

Should I Participate in the Open at CF100?

Yes, yes, yes. Whether you just started CrossFit yesterday or you’re still miserable about muscle ups, the Open is for you. Not only is this a great way to see how far you’ve come or how far you want to go, it’s a chance to compete. To strive. To learn. To support others. To be awesome!

Finally, the Intramural Open will be a great chance to get to know each other at CF100. The morning peeps and the night owls, recent Basics grads, the lifers and our families all coming together.

What do I have to do to get signed up?

Simple. Put your name in the fishbowl at the front desk to join the draft. On Friday, February 17, CF100 will host a kick-off event to draft teams and get excited for the Open.

 

THEN, to “officially” compete on a worldwide basis:

Register for the CrossFit Games Open!

February 23rd – March 27th, 2017.

CrossFit 100’s coaching staff fully supports this event and we encourage everyone to participate. Even if you’ve been CrossFitting for a month or for 5 years, the CrossFit Games Open is a chance for you to (re)ignite that competitive spirit that’s in all of us, set new goals, and maybe even surprise yourself with your performance. We expect to see everyone coming out for what is arguably the most fun part of the year at CrossFit 100

Don’t forget, there is a scaled division. Athletes unable to perform a workout as prescribed may opt to choose their division’s scaled workout. Athletes may:

1. Visit the official CrossFit games site or click here https://games.crossfit.com/affiliate/388

2. Create a new profile; or if you are returning user, log in using your prior login info.

3. Continue through the 5-step registration process – it will be $20.00 to register.

4. Once you complete your registration, click the button that says “continue to competition page”.

5. In the Affiliate section, select CrossFit 100.

6. Edit your profile as desired.
Still lost? Check out this video https://games.crossfit.com/videos.

Leave a Comment

 

nutrient-timing-foodWhen it comes to getting in shape, improving your performance, or changing your body composition, your nutrition is one of the major keys to your success.  There are a variety of approaches that one can take to alter their body composition or improve their performance. Conventionally, when one tries to “lose weight,” they often reduce their calorie intake while increasing their activity level. However, this oversimplified approach doesn’t take into account the concept of “body composition,” or rather how much fat and/or muscle is lost, gained, or maintained.

 

When scientists studied the effects of how food selection impacts body composition changes, they found that the quality of carbohydrates, proteins and fats also plays a major role in regulating your metabolism and how much fat and muscle you gain or lose while in a calorie surplus or deficit.

 

Furthermore, recent research has emerged to show that “nutrient timing,” or the science of when to eat, should be incorporated into a nutrition plan that is designed to improve body composition and athletic performance. Overall, certain types of food should be eaten at specific phases of the day, while other types should be avoided in order to support muscle gain, improve performance, and avoid muscle loss and/or fat gain. The Nutrient Timing approach focuses on three key phases which are named the Energy Phase, the Anabolic Phase and the Growth Phase.  Below is an overview and some guidelines each of these phases.

Meals 1-4


The Energy Phase

This phase occurs during your workout, when your body has the highest energy requirements. During the energy phase, your body experiences catabolic effects of exercise where it breaks down nutrients so that they can later assist with the anabolic muscle or tissue growth process. By consuming the proper nutrients at the right time, you can increase the anabolic effects of exercise while reducing the catabolic effects.

 

When & What to Eat: 

During your workout you should consume a diluted protein and carbohydrate supplement composed of high-glycemic, rapidly digested proteins.  The ratio of carbohydrate to protein should be 2:1.

 

Recommended Supplement:

dysruptDYSRUPT™ combines a powerful ratio of rapidly absorbed Branched-Chain Amino Acids (BCAAs) and natural energizers to help you reach your next level. We created this strategic blend of BCAAs and caffeine to effectively boost energy and support muscle growth during even the most intense workout sessions.
With zero calories per serving, DYSRUPT™ will make a big impression without denting your diet. Mix up a serving anytime you want to dial-up your mental focus, physical energy and recovery support. Purchase here…

 


The Anabolic Phase

This phase occurs 1-2 hours after your workout when your muscles are continuing to break down and the cells are ready to begin muscle building.  With the proper nutritional intake and timing, muscle repair and gain can begin during and following exercise.

 

When & What to Eat:

Following your workout, during the Anabolic stage, consume a diluted protein and carbohydrate supplement composed of high-glycemic, rapidly digested proteins.  Again, the ratio of carbohydrate to protein should be 2:1.

 

Recommended Supplement:
drive
Driven Glyco Drive:
This unique HBCD was found to increase post-workout performance, increasing maximal endurance by up to 23% when compared to maltodextrin and sugars.  In other research, a different patented HBCD made from potato, rice, and corn was found to be quickly absorbed into the bloodstream 18.2 percent faster than dextrose. Purchase here…

 

 

The Growth Phase

This phase occurs for up to six hours following your workout, when muscle growth and repair take place.

 

When & What To Eat:

Consume low glycemic carbohydrates such as whole grains, beans, veggies, or fruits, along with slow digesting proteins such as meats or cottage cheese. Proteins and carbohydrates should be consumed at a ratio of 1:1 during the growth phase. If you train in the morning or afternoon, you will have time for two food meals. However, if you train in the evening you can either have one meal and a late night shake or skip the second growth phase meal.

 

Meals 5-7


Final Phase

The final phase is when your body returns to its normal physiology, after the growth and recovery process have been stimulated to their maximum potential.  This phase takes place over the final 8-9 hours of your day and three meals should be consumed.


When and What to Eat :

The majority of your carbohydrate intake should have already been consumed during the Energy, Anabolic and Growth phases, when fat metabolism and glycogen synthesis was at the highest rate.  The nutrient composition of the remaining three meals of the day should be relative to how your body tolerates carbohydrates and fats, and planned based on your body composition goals. For example, if you are looking to achieve or maintain a low body fat percentage, these final three meals should be composed of mainly proteins and fats, with some veggies.

 


Next Steps

Now that you have a better understanding of the importance of nutrient timing, it is time to apply it to your nutrition and training plan.  If you are ready to give nutrient timing a try and would like a personalized plan, check out the CrossFit 100 Starter Nutrition Package.   This program is designed to teach general nutrition, providing a simple approach to understanding how different elements, like macro- and micro-nutrients, play a vital role in meeting individual goals. This package will also include nutrient timing.  For more information or to schedule your initial consultation visit http://crossfit100.com/starter-nutrition-package/.

 

Source: Berardi, John. “The Science of Nutrient Timing!” Web Blog Post. BodyBuilding.com 10 Aug, 2015.

 

 

Leave a Comment

 

sleepIt is common knowledge that in order to maintain positive health and prevent the spread of disease, it is imperative to practice good hygiene.  Obviously, brushing your teeth, keeping your home clean, doing your laundry, washing your hands and showering regularly are habits that likely come to your mind when you hear the term “hygiene.”

However, an area commonly neglected in terms of hygiene is our sleep. 1 in 3 Americans get less than the recommended 7 hours of sleep every night, according to a study by the Center of Disease Control and Prevention.  Lack of sleep puts Americans at a higher risk for obesity, heart disease, stroke, diabetes, and chronic stress.  In order to maintain an environment that is conducive to getting a high quality, full night of sleep, it is important to practice good “Sleep Hygiene.”

 

 

Six Keys to Good Sleep Hygiene

  • Sleep on the right mattress: This is different for everyone.  If you have allergies, you should sleep on a hypoallergenic mattress.  Whether you prefer a firm mattress or a mattress on the softer side, it should support your body without too much pressure while you sleep in your preferred position.  Finally, it should be large enough that you can move around comfortably, especially if you are sharing the bed with your partner.

 

  • Keep your room as dark as possible: Light signals your body to be awake by inhibiting the release of melatonin, the hormone that regulates sleep and wakefulness. Light can even be detected through your eyelids, which means that keeping a dark room is extremely important in maintaining your circadian rhythm.  Invest in blackout curtains if you have street-lights near your windows, and keep the lights dim as you get ready for bed, so that you ease your body into a restful state.

 

  • Cool Down Your Room:  According to research, the ideal temperature for sleeping is between 64 and 68 degrees. In the summer, be sure you at least have an air conditioner in your bedroom, and in the winter, turn down the thermostat before you go to bed.  Not only will this help you get a good night of sleep, but you will also save on your heating bill!

 

  • Keep it Quiet:  TV’s, your neighbor’s dog, cars driving by blaring loud music, or your partner’s snoring, can all disrupt your sleep.  Do as much as you can to soundproof your room.  If you live in a noisy neighborhood, look into soundproofing windows.  Ask your neighbor to keep their stereo down after 10 pm.  And when all else fails, try using some foam ear plugs.

 

  • Keep Electronics Away: Cell phones, tablets, and televisions are all distractions. They also emit blue light, which is known to suppress melatonin and disrupt your sleep cycle.  To ensure you get a good night’s sleep, avoid screen time 1-2 hours before bed.  If you must use your computer, install an app such as  F.lux, which automatically adjusts your screens colors and brightness based on your timezone, and removes blue light from your screen.  If you have an iphone you can also enable “Night Shift Mode” in your settings in order to reduce your blue light exposure. Finally, keep your phone in a drawer or face down so that it doesn’t light up and wake you throughout the night.

 

  • Practice a Bedtime Routine:  Have a routine that helps your body and mind slow down before you head to bed. This will help prepare your body and mind for sleep.  Turn down the thermostat, quiet the house, quit working, meditate, bathe, and dim the lights.

 

If you set an alarm to remind you of your routine, these sleep hygiene practices will become habits.  By practicing good sleep hygiene, you will reduce stress, reduce your risk of disease, and wake up better rested and than ever before.

Leave a Comment

The bench press is a very simple movement and often undervalued lift.  When it is performed correctly, it provides huge accessory benefits such as strengthening your overhead position and other pressing movements, while also helping to stabilize muscles like your lats, deltoids, teres, and rhomboids.

Despite the simplicity of the movement, athletes often lack the technique and tension to perform it correctly, with a quality range of motion. By making a just few adjustments to your technique, you can measurably increase your gains.

 

How to Improve Your Bench Press Technique

By creating tension throughout your entire body, you are able to stabilize the bar and isolate the muscles in your chest.

Focus on pressing through your palms with the bar aligned over your forearms while you perform the lift.  Let the bar sit in your hands with a relaxed grip.  Your wrists should be rotated slightly inward to keep the direction of the bar straight and solid.

To get into the ideal position, it is important that you arch your back to create space between your lower back and the bench, while keeping your shoulders pressed back and down.  You will know your range of motion is good if you can touch the barbell to your sternum while maintaining this position.

proper-bench-press-form

 

 

 

 

 

 

 

If you lose tension in your lower back, if will be difficult for you to keep your shoulders back and down, resulting in your shoulders rolling forward into a bad position.

wrong-way-to-do-a-bench-press

 

 

 

 

 

 

 

Keep your lats engaged by slowly lowering the bar and pressing it up vertically. When the bar moves in front of your face and your shoulders come towards your ears, you lose the tension in your lats.  To maintain that position, let your shoulders rotate down towards your lats.

By following these tips, you will improve your technique and increase your strength and gains in your bench press, as well as other movements including the decline bench press, incline, and dumbbell bench.  Next time you perform a bench press, remember these five setup steps and see for yourself how your strength improves!

 

Checklist for Proper Bench Press Setup

1) Ensure that your entire foot is pressing into the floor

2) Keep your glutes squeezed and pressed against the bench

3) Create tension by arching your lower back so that there is space between the bench and the lower back

4) Squeeze your shoulders down and press them into the bench so there is tension in your lats

5) Keep your hands on the bar slightly rotated inward