Introducing Wodify Pulse

You probably know your one rep max clean and jerk like you know your birth date. But how many calories did you burn achieving that goal?

With Wodify Pulse and the Myzone MZ-3 activity belt, all of the calories you burn doing pushups, pullups and heavy lifts get counted. That’s because Wodify Pulse tracks heart rate intensity, not movement, making it more accurate than a wrist tracker. Make the most of your time in the gym and get credit for all your hard work.

Get Wodify Pulse, powered by Myzone.

Accomplish more.

Fact: Gym members who track their heart rate during workouts consistently exert 25% more effort than those who don’t.

If you’re looking to get more from your workout, Wodify Pulse, powered by Myzone, is the answer. Wodify Pulse measures how hard your heart is working during exercise, so you can visually monitor your effort and achieve the results you want.

Wodify Pulse is a group heart rate training experience that allows members to track their progress, adjust their intensity, and compete with others to see who’s working the hardest.

Ask a coach for more details on getting started.

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Lt. Michael P. Murphy “Murph”

Memorial Day is a great holiday where everyone can BBQ, enjoy the weather, kick off Summer and have a couple extra days off from work. But be sure to remember the true purpose of the holiday, to remember the actions and ultimate sacrifices of the men and women of our armed forces, like Lt. Michael Murphy. By participating in Memorial Day Murph, it gives us the opportunity to come together as a community, remember the fallen and enjoy the freedoms we have.

This is important to think about when you hear your coach say “3…2…1…GO!”. ‘Murph’ is a tough workout and it’s easy to complain about how long it’ll take or if you’ll be able to PR this year. Maybe you’re questioning if you even want to do it.

I challenge you to most importantly, show up. Lift those up around you with positive talk. Help others around you complete the workout. Help others struggling with the anxiety of the workout. Help them see the reason why we put ourselves through this workout. It’s more than just how long the run is, how many reps you need to complete or how long it takes you to finish. It’s about putting in the blood, sweat, and tears to be able to enjoy a day like Memorial Day when many don’t have that privilege.

’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. Come out Monday May 28th at 9am and put in some work.

If you’d like to donate and register for the “Murph Challenge”, Please visit the website https://themurphchallenge.com/

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Nutrition: Properly fuel your body for whatever the Open brings. We know what CrossFit is, constantly varied functional movements performed at high intensity. We need the fuel to perform at our peak performance. We practice this all year long, not just during the Open season. CrossFit even breaks down what proper nutrition should look like HERE. That prescription hasn’t changed in years so use it to your advantage.

Sleep: Get plenty of it. Sleep is where your body rebuilds. You’ll be able to recover from previous workouts and perform well on the workout that’s next. Strive for at least 7 hours of quality sleep. 8-10 hours of quality sleep would be out of this world. If you’ve been chugging coffee all day to keep your eyes open, you should pick another day to do your workout.

Recovery: Pay close attention to how your body is feeling. There are a hundred different recovery tools out there for you. Add an extra ROMWOD into your routine, take more time on the Compex, or foam roll troubled areas. Your body needs to be loose and feel well. If you feel awesome, you’ll perform awesome and gain that confidence for upcoming weeks.

Preparation: If you’re doing your workout on a Friday night, prepare ahead of time. Pack your gym bag with all your essentials so you’re ready for any workout. Clear your schedule for no interruptions. Coordinate with your friends so you can cheer each other on. Warm up properly when you know the movements. Dial in the 3 points mentioned above!

Mindset: Crush it! No matter the workout, you’re going to give it your all. No repeats. You’ve done what you needed to do in training and it all cumulates to these 5 weeks. Visualize your perfect reps and top score. You’re ready. Be the Sheepdog!

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Everyone has strengths and weaknesses when it comes to workouts. It could be the time domain, rep schemes, or the exercises themselves. We can break them down into an order of priority and we can create a plan that we’ll need to execute.

Time domains can range from 5 to 40 mins in a CrossFit Open WOD. The majority last between 10-15 minutes. In training, we attack many different time domains to see how you react to each. Do you fizzle out after 10 minutes? Can you continue forever at a steady pace? Or do you excel in fast sprint WODs? Those are a few questions we can reflect on after a WOD and then ask ourselves before a WOD.

Rep schemes are unlimited. From 1 rep maxes to 55 handstand push-ups towards the end of a chipper. How long will you be able to hold on? Would it be more beneficial to break the movement up in sets or go to muscle failure straight through?

The variety of movements we see in the Open can be somewhat predicted. We practice them throughout the year and hopefully something we’re proficient at shows up in a workout. Dave Castro controls this, so we must be ready at all times for whatever movements he throws at us. When we’re anxious awaiting the WOD announcement on a Thursday night everyone is usually crossing their fingers for movements in their wheelhouse, but that’s not always the outcome. So how can we get the best possible outcome from a workout that doesn’t cater to our strengths? Or a workout that is a strong movement coupled with a weakness?

First, we need to prioritize.

Let’s look at 17.4- AMRAP 13: 55 Deadlifts, 55 Wall Balls, 55 Cal Row, 55 HSPU. When we first look, we see high reps with a longer time domain. For me personally, right off the bat I know I’m not going to come out too fast. I also see the movements aren’t too technical until you get to the handstand push-ups. If I was to attack this workout, I’d prioritize getting to the handstand push-ups. I know getting handstand push-ups in a workout like this will separate my score from those that don’t have handstand push-ups. Deadlifts are not a strength for me at that high of reps, so I will break deadlifts up into manageable sets and focus on controlling my breathing. Then I will attack the wall balls with big sets and control my pace and breathing through the row. For me, with my strengths and weaknesses, it will be about getting in as many handstand push-ups as I can before the time cap. So, there it is, my plan for this workout.

Now that I have a plan, manageable sets and controlled breathing until I get to the HSPU then try to get as many HSPU in as possible before the time cap, it’s time to execute. 3,2,1, GO! With the music blaring and teammates cheering me on, it’s easy to stray from my plan. This will be the true test of my discipline. The deadlift monster next to me decides to push through 55 deadlifts as I break them up into sets. Someone is yelling “don’t stop now! Keep going! Pick that bar back up!” I cannot let this distract me. I set my priorities, I know my limits, and I have a strong plan. If I execute my plan correctly, I will make up time where I am stronger.

When you’re competing in the Open or in a local competition it’s important to prioritize and execute. By knowing your body, your strengths and weaknesses, and your goal, you can come up with the best plan for you. You can prioritize what you need to do and how you need to do it. After that it’ll be up to you to execute that plan and give it your all.

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What supplements should you take if you are doing the CrossFit Open? If you’re reading this we are going to make a couple of assumptions.

A.) You are a CrossFit athlete who is wanting to compete for a spot in the CrossFit Regionals line up… or at least plan to run through the CrossFit Open workouts like greased lightning so you can post up your score for bragging rights over your peers.

B.) You have a good handle on your diet. Your whole foods game is on point and the only missing link to you gaining that extra edge is a crafty supplement strategy.

If you fit either of those assumptions, this article is for you my friend! Here are our top five supplements recommendations to decrease your CrossFit Open times, increase your chances at a trip to regionals and bring some more separation between you and your trash talking friends.

1. GlycoDrive: https://drivennutrition.net/product/glycodrive/229

Highly Branched Cyclic Dextrin or cluster dextrin is a designer carbohydrate and the single source carbohydrate found in GlycoDrive. This high molecular weight carbohydrate passes quickly through the stomach where it can be transported throughout the body for storage as glycogen. This fast burning, easily converted to energy, fuel is stored in your liver and skeletal muscle cells. High intensity CrossFit style workouts are fueled by glycogen. Having an adequate supply in the tank is vital to performing at your peak!

Our recommendation: Take 25 grams 20 min prior to your WOD with 12 ounces of water (For an added pick-me up consider adding either Pre-wod or Dysrupt). Immediately following your workout consume another 25-50 grams, this will make a huge difference for you leading into the next WOD.

2. Driven Whey: https://drivennutrition.net/product/driven-whey-2lb-grass-fed-whey-protein/229

The key to a top placing in the CrossFit Open is putting together several stellar performances. This could require more than one go at a good time for the posted workout, not to mention the WOD’s your doing on top of the open workout. Helping heal those broken down muscles between workouts is the keep to longevity. The fast acting proteins in Driven Whey send a rush of amino acids into the bloodstream where they can repair and rebuild your hard working muscle tissue, speeding recovery time between workouts.

Our recommendation: Take between 25-50 grams (depending on lean mass body weight) immediately after working out. If you are not getting enough protein through whole food meals throughout the day or are forced to miss a meal, keep some on hand so you can get a quick shake.

3. Creatine: https://drivennutrition.net/product/micronized-creatine/229

If you have been lifting weights without enjoying the benefits of Creatine now is the time to start! Easily the most studied performance enhancing supplement over the last two decades creatine can have you moving more weight, faster from day one. Without diving into the inner working of the Krebs Cycle, (sorry exercise science nerds) creatine or phosphophocreatine as it is stored in the body (enter exercise nerd smiles) donate a phosphate to inert ADP transforming it into the fast energy powerhouse ATP.

Why is this important? You know the feeling of sprinting and you suddenly can’t achieve maximum speed? When your doing a 3 rep max squat and can’t stand the third one up? THAT my friend is the rate your ATP storage and production is exceeded by your ATP usage. More creatine in your system and you might add 10 yards at a full sprint, or get that final rep on your max! To add further fuel to the fire (pun intended) creatine increases the size of the muscle cells allowing more nutrients to flood in and more recovery to take place!

Our recommendation: Creatine is beneficial before and after workouts. 15 min before workouts take 3-5 grams followed by 3-5 grams immediately post workout. *For best results take with a fast carb like GlycoDrive for better nutrient transport.

4. Driven Aminos: https://drivennutrition.net/product/amino-bcaa/229

Leucine, Isoleucine and Valine make up the three Branch Chain Amino Acids. These three are the major amino acids oxidized and broken down during ATP production. They help to convert fuel to energy by increasing the availability and rate of carbohydrate breakdown helping optimize performance. BCAA’s can reduce muscle damage or breakdown (catabolism) while working out. Leucine in particular has an anabolic (muscle growth) effect, signaling the body to build more skeletal muscle. They also promote immune health which can be weekend after prolonged or especially intense exercise. This could help you avoid getting a cold or worse the flu, a certain derailment for your open score. If you want to decrease your workout times, decreasing your recovery time is a good place to start.

Our recommendation: Driven Aminos can can be enjoyed anytime, especially between meals to bridge the gap between protein intake and preserve muscle mass. For performance benefits take one serving 5 min prior to your workout and if you have time, add them in your water bottle for an intra workout boost.

5. R&R: https://drivennutrition.net/product/rr/229

We cannot overstate the importance of getting enough zzz’s at night. Not just clocking in for some downtime but ensuring that your are getting quality recovery sleep. While we can’t increase the hours you spend with the lights off, we can increase the quality and benefit you receive from it. Driven Nutrition R&R night time formula has a three step process to better recovery while you sleep.

One, natural sleep aids ensure a restful sleep where you can drift off to the deep stages of sleep where recovery can take full effect. In this deep REM sleep cognitive functioning is restored, growth hormone is secreted and protein synthesis is taking place.

Two, digestive enzymes and probiotics were added to aid the digestion and absorption of nutrients. With better nutrient partitioning your last meal or protein shake is put to better use as a muscle building and repairing agent. They promote a healthy digestive tract which is the single the most important area you can improve for better immune health. Three, natural hormone boosting ingredients help boost your bodies normal hormone output elevating an already anabolic state of rest and recovery.

Our recommendation: Take 2-3 capsules 30 minutes before you plan on going to bed. Allocate at least 7 hours of sleep time for best results and no drowsiness. Then wake up refreshed and ready for the next WOD!

There it is, our all-star lineup of supplements to get you through the CrossFit Open performing at your peak and finishing as strong as you started!

Good luck and let’s see those times! #bethesheepdog

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Throughout this program, teens will have access to experienced coaches and learn how to squat safely by learning proper technique, build strength necessary for sports and prevent injury by reinforcing proper coordination and movement stability. Teens will also be building confidence, meeting with friends and making new friends.

Starts April 24th and runs through the end of the school year.

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CrossFit Sane – CrossFit

Metcon

Sherwood (Time)

For Time:

42 Wall Balls 20/14

21 Back squats 185/125

30 Wall Balls

15 Front squats

18 Wall Balls

9 Overhead squats

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