Tempo Back Squat (32X1)
6 x 2
Heavier than last week. Should be challenging but not too much of a grind out of the hole. Use spotters if you’re not 110% sure of your reps.
Post loads to comments.
Exposure 7 of 8
AMRAP 3 Minutes:
10 Burpee Box Jumps 24/20
5 Bar Muscle-Ups or Chest-to-Bar Pull Ups
Rest 3 minutes between rounds. Begin each round with the Burpee Box Jumps. Sub Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
Like everything else at CFSBK, the big fridge next to the front desk is very well organized. But it’s not just pretty to look at! It’s also full of the best supplements and pre/post-workout snacks around. In this new video, Captain Osorio talks about some of the Puori stuff we carry. Below, Coach Fox goes into a little more depth and explains why you might want to introduce these into your routine. Tag team effort!
What’s in the Fridge?
By Chris Fox
Omega-3 fatty acids from fish oil. You’ve probably heard that you need more omega-3s but might not have heard just why. They have an anti-inflammatory effect and help your body maintain normal heart function as well as normal brain function and vision. One dose of Puori O3 is equal to 99g of wild salmon. If fatty fish isn’t always on your plate, you may want to add some fish oil to your daily regimen. Puori O3 is sourced exclusively from wild anchovies, responsibly caught in the south Pacific Ocean. Since these fish are low on the food chain, they don’t accumulate toxins and heavy metals like larger fish such as cod, salmon and tuna. Puori’s O3 is consistently awarded 5/5 stars from IFOS for freshness, stability and purity. These softgels don’t have the fishy taste or smell that you can get with some fish oils—it has a fresh lemon taste. The dark capsules protect the fish oil from light to avoid oxidation and keep them fresh. We recommend taking them with a meal. Puori takes the extra step to get O3 back to natural triglycerides (once purified) so that your body can use the omega-3s faster and without side effects like the dreaded fish burps.
Magnesium is an important mineral that helps muscles to contract and function properly. Studies show that 48% of the population gets less than they need. Each dose of Puori M3 contains the same magnesium as 380g of spinach or 111g of almonds. Are you eating that many nuts or greens every day? Puori M3 combines organic forms of the minerals Magnesium and Zinc. Magnesium is the fourth most abundant mineral in the body, involved in more than 300 processes and critical to good health. Zinc is an essential mineral involved in numerous aspects of cellular metabolism including immune function. Some micronutrients, especially calcium, can interfere with the absorption of magnesium. Avoid taking your M3 supplement with foods rich in calcium like dairy products. Alcohol has also been shown to lessen M3’s effects when taken with it. Try to take M3 30 minutes before bedtime or after a workout on an empty stomach to get the full benefit of your supplement.
Vitamin D! Your immune system, muscles, and bones need it to function normally. Yet deficiencies of vitamin D are common because many people don’t get enough exposure to sunlight or food containing vitamin D. D3 helps your body to absorb calcium and maintain normal bones. Puori D3 is derived from purified sheep’s lanolin and is the form of vitamin D3 that the sun stimulates in our body. The softgels also contain organic, virgin coconut oil to ensure solubility, since D is a fat-soluble vitamin. It is best to take your vitamin D with a meal. The amount of vitamin D you can get from the sun alone depends on time of day, geographical latitude, the color of your skin and the amount of skin you expose to sunlight. You produce most vitamin D in the middle of the day when the sun is high in the sky, and the closer to the equator you live the easier it is to produce vitamin D from sunlight. For example, in Florida your body can produce vitamin D most of the year, while in New York or Boston you can’t produce much vitamin D from November through March. The more melanin you have the darker your skin color, which works just like sunscreen regarding UVB exposure.
Puori Synboitics SB3
Probiotics! Provides at least 13 billion good bacteria from two of the worlds most well researched bacterial strains (Bifidobacterium BB-12® and Lactobacillus fermentum PCC®). Packed with fiber to help the bacteria thrive in the intestine and vitamin C to support immune function. Did you know that your gastrointestinal tract is home to 100 trillion bacteria? Scientists now agree that “good bacteria” are essential to human health, providing a first line of defense from pathogens and unwanted germs. No need to worry about refrigerating—each dose is in an individual pack that contains freeze-dried powder so you can take it wherever you go. With a fresh cranberry taste and natural sweetness from the prebiotic fibers, it’s great mixed in a smoothie or straight from the packet. Take your SB3 supplement 30 minutes before eating or with a meal.
Isopure Zero Carb
Ready-to-drink whey protein isolate! Your body needs protein to recover from exercise, and protein is the main nutrient you should be sure to include in your diet as an athletic person. Your muscles, bones, and immune system are all made up of proteins. Zero Carb is a clear (non-milky) lactose-free and gluten-free, ready to drink product that provides 40g of 100% pure whey protein isolate per bottle and only 160 calories. Useful pre-workout if you haven’t eaten a meal for a few hours prior to training, and/or post workout if you won’t be eating for a while. Bonus points if combined with a piece of fruit for some carbs.
Optimum Nutrition Cake Bites
A convenient, tasty, high protein snack bar! The protein in the three small cakes come from milk and whey isolate. With around 225 calories, 20 grams of carbs, 20 grams of protein, and 7 grams of fat, these can be a convenient pre or post-training snack/small meal.
Another convenient snack bar, made from all natural ingredients! Made from egg whites, nuts, and dates, these bars are dairy, soy, and gluten free with no artificial colors, flavors, or fillers. At around 200 calories, 25 grams of carbs, 12 grams of protein, and 7 grams of fat, these can be a convenient pre or post-training snack/small meal.
Do I need to take supplements?
No, not at all. You can certainly get all of these nutrients from a healthy and balanced diet and lifestyle. Supplements are convenience products and simply make it easier to ensure you’re getting these nutrients on a regular basis. They should always be considered as an addition to an already healthy diet, and cannot make up for an unhealthy lifestyle.
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