Crossfit Pre Training Performance

Written by Jules Riley. Posted in Sports Specific Workouts, Supplements, Workout Plans

What are your times on Angie, Helen, or Mary WOD?

WOD Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

WOD Helen

3 Rounds for Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

WOD Mary

5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes

There are a few things that can help with improving your WOD time. Many Crossfit gyms do not discuss supplementation, but sadly supplements can actually help and improve performance and health. There are some days when you need that extra boost, and some people will drink a 5 hour shot or some coffee, but why not save some money and give your body what it really needs?

Gamma Labs Pre Training Formula

The word nitric oxide often gets tossed around as though it were the most important thing one needs while working out. Pre Training preparation is not just about nitric oxide but also about fueling the body with energy, and ingredients to help improve recovery. Unfortunately, for all the power Nitric Oxide yields, it’s rapidly destroyed thanks to free radical oxidation. That’s why Gamma Labs PTF is LOADED with Pomegranate extract, which is rich in health promoting punicalagins, anthocyanins, and ellagic acid. And recent clinical research is showing that Pomegranate is incredibly potent at inhibiting the destruction of Nitric Oxide, which may potentially create stronger, longer lasting muscular pumps.

The second comes from Acai Berry. Like Pomegranate, Acai Berry is a true Antioxidant Super Power, for it too helps arrest the damaging effects of free radicals. And like Pomegranate, Acai Berry may also potentially extend the pump-inducing, vein popping, muscle building benefits of Nitric Oxide!

Finally, a Pre-Training phenom that not only delivers insane levels of Nitric Oxide and performance enhancement, but is healthy for you too!

3 ways to step up your workout

Written by thebigphil. Posted in Sports Specific Workouts, Workout Plans

If you have hit the wall and want to break past barriers then you can try these three tips. These three suggestions are ways to help improve performance, strength and endurance in the gym. Often times the body hits plateaus because of repetition of workouts. Here are three workouts that will shock the body and help improve your lifts.

Pause Reps


Pause reps are a great way to help increase the load on a working set, without the extra movement and tension. If you notice that you hit a wall when you are benching you can use the rack and pause reps to help push pass this. The way that this works is by increasing the weight or using the maximum amount of weight you are challenged with and rest at a point where you hit the wall. You will need a rack to be able to set the bar on the spotters. Each working set you are only pushing upwards from the position that you have a wall. So if you hit a wall at 90 degrees then you can rest the bar in the rack at that point and then push up, you then allow it to rest back on the spotters and then push back up. Each time try to position your body using the best form. This can be used for dead lifts, squats and bench.




Using medium weight and moving slowly down and then pushing rapidly up, is another way to shock the body. Negatives have been used with lifters because it is a simple way to change up a routine, and you don’t need to go heavy for it to be effective. We will explain this by using bench again. AS you move down towards your chest when benching, have yourself or a spotter count to four, by the time you get to four, the bar should be at your chest. This will slow down your movement, and begin to work your muscle fibers very differently giving you a more noticeable chest workout.


Increase resistance


This is the only workout that will need an extra addition. If your gym does not have rubber bands then using machine or cables could be helpful. We will again use bench press as an example of how this works. Grab two rubber bands of the same resistance and set them up to where they are tight from the ground to the bar on the rack. As you move downward the tension will gradually release, but as you move up it will increase. Try to complete your regular bench routine with the addition of 5 to 10lbs of resistance and see how noticeable having the bands is. This will also help improve pushing past plateaus.


Final Thoughts


I would not recommend trying to do all of these in one day, but if you have hit a plateau in any of your workouts you can try one of these routines for two weeks and see how it may help you. If you are someone always looking to get stronger, using the pause reps is the best option. If you are someone who is looking to get more size, negatives are really good, and if you are someone that likes definition then using the rubber bands is a great option.

Six Pack for Athletes

Written by bigredhulk. Posted in Articles, Men's Health, Sports Specific Workouts, Women's Health, Workout Plans

You may be lean but have a difficult time building abs or you might be someone who needs to strengthen their core for sports, this workout routine is strictly focused on strengthening all of the abdomen area and helps improve definition.

This workouts starts with weight, make sure to still warm. The idea behind using weight early on is that it will activate short muscle fibers and help with definition early on and strengthen the abs; it will also help boost endurance as you get into the body weight/no weight exercises.

Good Mornings – 10, 10, 10, 10, 10

This exercise help activate the lower back muscles which is very important for strengthening the abdominal area. Grab a bar and position yourself as you would a squat, then bend at yoru hips with your knees at a slight bend and your back staying straight. Make sure to squeeze the abs as you move up and down.

Hip Thrust – 10, 10, 10, 10, 10

This exercise has a variety of modifications. The one that this workout calls for is the exercise that uses weight. You will rest your back on the bench horizontally, having the bench about mid way. Use a bar with padding for squats and rest it upon the hips. With the feet planted on the ground extend the hips and up leaving your knees at a 90 degree angle.

Leg Lifts – 20, 20, 20, 20

This workout does not use weight. The workout starts out as a basic sit up, laying the hands flat and under the butt. Next straighten the legs and make a 90 degree angle with feet in the air, then push upward having your ankles moving up and down.

Decline Weighted Sit Up – 10, 10, 10, 10, 10


The goal is to keep the weight in front of the keys and gradually move it above the head. Make sure to keep your abs tight and the back as straight as possible as you move up and down.

Abdominal Twist – 20, 20, 20, 20

When performing this exercise, lift your legs up and your back off the ground, having your body at a 90 degree angle and balancing on the butt. Then move side to side violently until you have performed 10 repetitions on each side.

Floor Sweepers – 12, 12, 12, 12


Going back to weighted exercise, this exercise is designed to impact the interior abdomen. Lift a bar (135lbs) and lift the feet up off the ground and in a controlled swing move the feet to one side and touch the weight and then to the other side, performing 6 repetitions on each side.

Foot to Foot Crunch – 20, 20, 20, 20


Position your body as you were to do a crunch and make sure to keep your feet on the ground. Lift the shoulder slightly off the ground and touch your heel with one hand and then move to the other side. Perform 10 repetitions on each side making a total of 20.

Planks – 30sec, 30sec, 30 sec, 30sec

To perform the plank make sure to lay flat on the ground, lift the hips off the ground and balance on toes, and elbows – keeping the abdomen tight for 30 seconds.

If this routine is done three times a week it can help improve definition and athletic performance. To help aid in definition and weight loss try Redline.


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