Thursday 130321

Open WOD 13.3

As Many Reps as Possible in 12 Minutes of:
150 Wall Balls 20#(14#)
90 Double Unders
30 Muscle Ups

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open and  BTWB.

Working on absolute strength early in the morning, the only way to start the day!

Athletes have asked about the “extras” that are included in the types of protein we carry.  If you take a look at the packages you’ll notice that the SFH Recovery and Progrenex More Muscle have added branched chain amino acids.  Here’s some information about what exactly the benefits of the added BCAA’s are.

New research shows that taking additional amino acids can have a profound effect on fuel utilization to promote fat burning and protein synthesis.

A quick review. Your body stores the carbs you eat as muscle glycogen. Your body calls on these glycogen over fat for energy during exercise. One way to lose fat and increase your capacity is to use training cycles where you workout with low muscle glycogen.

The issue is athletes that train with low muscle glycogen stores will end up losing muscle mass. This is where the BCAA’s and protein come into play. 

Researchers studied what happened when athletes were put through a high intensity workout. One group of athletes was given a protein supplement with BCAA’s and the other group was given a placebo before working out.  The protein group experienced enhanced protein synthesis pathways post workout.  The protein group also reported recovering faster and experiencing less fatigue two hours after the workout session.

To recap the benefits of BCAAs and protein include the following:
1) Better work capacity and less fatigue
2) Enhanced protein synthesis for bigger muscle gains.
3) Faster recovery 

The information above is referenced from  Check out the full blog and references here.



  1. Rachel Parker :

    13.3 was TOUGH this morning–especially at 5:30am. Thank you Maddie & Natasha for your coaching and encouragment. You have no idea how much you helped me get my head back in it to power through the last 20!!!

Speak Your Mind