Tuesday Aug 16, 2016
  • Classes
    • 6am
    • 9:30am
    • 12pm
    • 4pm
    • 520pm
    • 640pm

That's a lot of fitness

Competition Class


E90s x 7

E90s x 7
Snatch Pull + Hang Snatch + Snatch
15min AMRAP
9 Overhead Squats
12 Burpees Over the Bar
15 T2B
Skills & Drills

3 Rounds not for time
Row 20/15 cals
15 hollow rocks
15s superman hold
15min EMOM
min1: 30s HS Hold (start on wall, use hands to pull yourself to free standing)
min2: L3 = 1 Legless Rope Climb + 1 Rope Climb
L2 = 5 Rope Pull-ups + 1 Rope Climb
L1 = 10sec rope tuck hold + 1 Rope Climb
min3: 20s L-sit
10min Row @ conversation pace

Coaches Notes


Let me preface this whole post with this:


However, there are some supplements out there that will likely help you. My advice, take it consistently for 30 days, if you feel like there was a positive effect, keep it going. If not, stop. It’s pretty simple actually.

So, here’s a list of some of the supplements we talk about in the Jacked & Tanned Nutrition Challenge and what they can do for you.

Fish Oil
How much to take: 3g of EPA & DHA each day (spread out as evenly as possible. Or you could just drink it out the bottle in the fridge like I do. Christi loves that I do that)
Brands we trust: Carlson’s, NutraSea, Genuine Health
What it does: improves cardiovascular health, aids in weight loss, fertility, healthy pregnancy, healthy skin and increased energy because it’s a rich source of Omega-3s.

BCAAs / Intra-Workout
How much to take: 5-7g / hr of training
Brands we trust: Amino Complex by Thorne, BCAAs + Creatine by Genuine Health, Aminocore by AllMax Nutrition,  ActivFuel (offers carbs, protein, and other exercise enhancing elements)
What it does: BCAAs are the building blocks for protein. There are three BCAAs: leucine, isoleucine, and valine. Of these, leucine is the most heavily researched, and appears to offer the biggest physiological benefit.

Recovery Drink
How much to take: depends on the person but start with what the label says or 30g C 15g P and adjust up or down based on your body’s response.
Brands we trust: ActivRecover by Genuine Health, Surge Recovery by BioTest or a simple combo of a good whey protein and sugar
What it does: A recovery drink can do just that, help you recover, by providing the cells with protein to aid in repairing damage and carbs for restoring glycogen & initiating an insulin response.

Protein Supplement
How much to take: we suggest that you have protein at each meal which is not always easy to do. A protein supplement can make that a lot easier.  40-80g/day would be a healthy window.
Brands we trust: Thorne Research, Genuine Health
What it does: Can help you lose fat and build muscle, leave you feeling full longer, reduce blood sugar spikes, and much more.

Greens Supplement
How much to take: follow the label
Brands we trust: Green+ by Genuine Health
What it does: While a greens supplement will not replace a diet rich in vegetables, the blend of antioxidants, enzymes, phytonutrients, vitamins and minerals in a greens products can be extremely helpful.
Add a scoop to every protein shake you have. Trust me.


While this list is not exhaustive, it should give you a jumping off point to introduce some supplementation into your diet. As I said at the outset, supplementation is not necessary for the average person. If you eat a healthy, well balanced diet you may very well get everything you need from that alone.

If you are interested in learning more about Supplements and how they can aid in fat loss, muscle gain and most importantly, CrossFit performance, join us for the Jacked & Tanned Nutrition Challenge starting early September.

As always, if you have any questions, don’t hesitate to reach out. I’m here to help.

– Eric Barber