Tuesday, September 24th, 2013

Hey Folks!

So apparently counting chips wasn’t overly necessary today, but you guys rocked it.  AND most of your hands survived unscathed.

SO, you may have noticed the containers labelled “Performance” and “Longevity” on the shelf in the kitchen as well as the front bookshelf.  These are nutraceutical products I’ve created, based off others I’ve tried in the past, as well as research I’ve done over the years.  What I CAN say about them… The quality is top notch, the price is competitive and not everyone needs them.

“Performance” is designed for those looking to recover quickly from their training, as well as to push the progress from that training. The ingredients are associated with better joint health as well as better accretion of lean mass.  This is for those whose main goal is to compete in crossfit. The price for a months supply is $42.

“Longevity” is designed to help recovery, but is more concerned with maintaining lean muscle mass as well as improving and maintaining joint health.  This is for those who use crossfit to stay healthy and fit as they age. The price for a months supply is $32.

They’re designed to be mixed with a protein shake, get whichever kind you like, but I suggest Kaizen’s “Natural Whey” or “Natural Isolate” as it doesnt’ have any splenda or other junk in it.  If you REALLY want to get snazzy with your protein choice you can go with Well Food Co’s stuff, or PaleoPro’s stuff, or Marks Daily Apple’s, the list could probably continue.  I can work on getting a discount on those brands for those who are interested.  Otherwise, I would stick to something sans sucralose or other junk.

You could probably also mix it with whatever, it isn’t designed to have a taste.

Warm up

2 Rounds – 10 reverse dislocates, 30 second russian baby maker, 10 inch worms, 10 band pulls

4 sets – max reps ring rows.  Once you don’t get the ring to your touch your body, that’s a missed rep.  Rest as needed between sets.

15 Minute AMRAP:
6 Handstand push ups
12 Kettlebell swings (70/50)
200m Run

Mobility:
Foam Roll – Quads, IT bands, Hamstrings, Calves, T-Spine

See you in the gym!
The CrossFit Sudbury Team