Big Dawg Online Winter Challenge Workout 4 will be announced tomorrow at 3pm EST!
Big Dawg Online Winter Challenge Workout 3
OPT Athlete and 2013 CrossFit® Games competitor Marcus Filly performing Workout 3
Workout 3 - "OPT 3"
In 30 min establish:
Front Squat 3RM
Snatch 2RM (max 5 sec between reps)
CTB chin up max set x 1
(Scored as FS kg + Sn kg + CTB reps)
No cycling needed; at 5g/day, we are maintaining max saturation, and there's zero down-regulation of our own endogenous production OR receptor (CreaT receptor expression) uptake. We use about 3.5g/day natural through metabolism & excretion, and, at max, take in only 1-1.5 through food.
It *should* be a part of every performance athlete's arsenal, regardless of modality; the carry over into ATP/CrPh energy system is the start/base of all systems. This should be apparent based on how OPT teaches energy system usage.
GI, if applicable: While it can affect GI/bloating, this is reduced by A) making sure you are using the purest form, which is Creapure, a German trademarked brand carried by Optimum Nutrition, Ultimate Nutrition, among others. It's a pure micronized creatine monohydrate.
I've never found any greater efficacy or reduced GI effects from other "types", like kre-alkalyn, etc. All studies showing efficacy are done w/ creatine monohydrate.
When in doubt, move it PWO---same with beta alanine. Since both work under saturation rather than peak blood plasma levels, PWO is fine.
CCP coaches onsite training after day 2
Onsite Athlete Danny Nichols 10RM Snatch from the last online comp. What will we see from our Big Dawg Community this year?
Register and join the hundreds of other athletes competing online Dec 14 & 15.
Tags: 2013 Winter Competition