Tuesday 170606

5 Rounds for time:
12 Deadlift, 155#(105#)
9 Hang power clean, 155#(105#)
6 Push jerk, 155#(105#)

Post to BTWB

Doesn't get more American than this photo.

Doesn’t get more American than this photo.  Chris Folse during “Murph.”












THE ATHLETIC BENEFITS OF CAFFEINE by William Imbo for Box Life Magazine

Most of us start our day with caffeine in some form, whether a cup of tea or coffee or as an active ingredient in our pre-workout drinks, it’s become a ritual to how we start our day.  Below are a few excerpts from an article featured in Box Life Magazine.  You can click the above title for the full article.  For those of us doing competitions in the near future scroll to the bottom for information on how to use caffeine effectively during competitions.  

Caffeine is mainly popular because it functions as a mild stimulant—more on that later. As such, it helps wake us up and keeps us going when we feel like throwing in the towel. Therefore, it comes as no surprise that athletes are interested in those very same effects as it is applied to their sport. So, can caffeine help to enhance your athletic performance?

How does caffeine work?

Throughout the day, neurons (an electrically excitable cell that processes and transmits information through electrical and chemical signals) are firing in your body, which leads to the build-up of a neurochemical called adenosine.   As the day wears on, more and more adenosine (a neuromodulator that plays a role in promoting sleep and suppressing arousal) passes through those receptors—and it makes you sleepy. It’s one of the reasons you get tired at night. Caffeine is believed to work by blocking adenosine receptors in the brain and other organs. This reduces the ability of adenosine to bind to the receptors, which would slow down cellular activity, and helps to keep you from getting tired.

Caffeine and Athletic Performance

Caffeine works to reduce fatigue and increases our heart rate and blood flow to our muscles. It’s no surprise therefore that there have been numerous studies to examine how the effects of caffeine can be tailored to improve an athlete’s performance.

May reduces the effect of delayed onset muscle soreness (DOMS)

Remember how caffeine blocks the body’s receptors for adenosine, which helps us feel more energized? As it turns out, adenosine is also released by the body in response to inflammation, such as the type that occurs in our muscles after a grueling WOD. So if caffeine is acting to block adenosine, then not only are we going to feel more alert, we’re going to feel less sore after a workout, too.

Considerations with caffeine

It is important to remember that despite the apparent benefits of using caffeine, it is still a drug and too much of it can actually have a negative impact on your health and performance. Over-consumption of caffeine can lead to insomnia, indigestion, headaches, irregular or fast heartbeat and dehydration.

Recommendations for Athletes

If you choose to use caffeine on competition day, here are a few tips that may help you maximize the benefits.
1. Take caffeine about 3 – 4 hours before the competition. Although blood levels of caffeine peak much sooner, the maximum caffeine effect on fat stores appears to occur several hours after peak blood levels.
2. Consider decreasing or abstaining from caffeine for 3 – 4 days prior to competition. This allows for any tolerance to caffeine to decrease and helps to ensure the maximum effect of the drug. Be careful though, because this may also lead to caffeine withdrawal.
3. Make sure you have used caffeine extensively under a variety of training conditions and are thoroughly familiar with how your body reacts to this drug. Never try anything new on competition day.



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