Special Hours for the Holidays
Saturday, May 14: Beers and Barbells GYM IS CLOSED. Please register to participate in the event at Trophy On Maywood.
Memorial Day: Monday, May 30: 800a Memorial Day Murph Opening Ceremony. Heat 1 at 830a, Heat 2 at 930a. No other classes this day. Please register for the event.
Monday, July 4: 900a class only
Top Supplements to Consider Adding to Your Dietary Arsenal
Many of you ask what supplements you should be taking. After a workout it is suggested to intake a mix of carbs and protein (more on the protein side), such as the recovery shake from SFH that we carry. In addition, there are some supplements that can give you a little something extra for your overall health and recovery.
Creatine Monohydrate: Occurs naturally in meat. Max 5g per day as a supplement via powder or pills. Your body can make its own creatine by putting together glycine and arginine, but not in high enough dosages. It is stored in the muscles themselves.
Benefits: Shows increase performance in low rep ranges (our lifts on M, W, F). Helpful in re-generating our energy system used in weightlifting (ATP- phosphagen) as this is the system that does not recover as quickly. The more help we can get, the better right? Creatine is one of the most studied supplements. It is very safe. No side affects.
How to take it: Pill form or add as a powder to your recovery protein shake.
Fish Oil: Liquid or pill, 1-2grams of EPA+DHA daily. Your body cannot make Omega 3’s.
Benefits: Anti-Inflammatory, decreases cardiovascular risk
How to take it: Most fish that you can get at the store do not have enough Omega 3 fats in them or EPA+DHA, so supplementing is easiest.
Vitamin D: Sunshine (most people do not get enough of it.) It is a fat soluble hormone so your body can start accumulating it over time.
Dosage: 2,000-5,000 IU daily
You can get your Vitamin D levels tested to find out how much you actually have in your body and then if needed, start loading up on the high end or maintaining with the 2k IU. A result of 20ng/mL is good, but 50-70ng/mL is best.
Congrats to four Raleigh CrossFitters to their performances at the Battle of the Boro this past Saturday. Matt, Nicholas, Tammie and Amanda had a terrific showing, PR’ing in multiple events and in multiple ways, cleans, toes-to-bar, first competition and more.
Coaches Chennelle and Alex earned their USA Weightlifting Advanced Sports Performance Coach – Level 2 certifications.
Hope to see you all at our upcoming events! We work hard to help you have fun and reap the rewards of your training!