CrossFit Performance

North East Regionals kick off in 8 days

Thu, 17 May 12 01:00:00 -0400

A few posts in the last few days about people bagging the way you are eating - like you have an eating disorder. When in the lords name does eating a high QUALITY diet and managing QUANTITIES constitute you being crazy or in a cult?

I would tell them I am aiming to look extremely hot naked....

I would tell them that I enjoy lifting heavy weights and doing it well...

I would tell them that I enjoy high intensity cardio and hitting fast splits on the rower and increasing speed on shuttle runs....

I would tell them that I love the way my body fat is decreasing on all three areas....

I would tell them that I am sleeping bloody well with unbroken sleep....

I would tell them that I enjoy waking up feeling happy -horny and hungry....

I would tell them that I want the very best life for my kids and live long with them....

I would tell them ...to piss off!!!

Jen Bui

Wed, 16 May 12 01:00:00 -0400

MAP Amino's now available at Reception

Abstract (provisional)

Background

It is well documented that exercise-induced muscle damage (EIMD) decreases muscle function and causes soreness and discomfort. Branched-chain amino acid (BCAA) supplementation has been shown to increase protein synthesis and decrease muscle protein breakdown, however, the effects of BCAAs on recovery from damaging resistance training are unclear. Therefore, the aim of this study was to examine the effects of a BCAA supplementation on markers of muscle damage elicited via a sport specific bout of damaging exercise in trained volunteers.

Methods

Twelve males (mean +/- SD age, 23 +/- 2 y; stature, 178.3 +/- 3.6 cm and body mass, 79.6 +/- 8.4 kg) were randomly assigned to a supplement (n = 6) or placebo (n = 6) group. The damaging exercise consisted of 100 consecutive drop-jumps. Creatine kinase (CK), maximal voluntary contraction (MVC), muscle soreness (DOMS), vertical jump (VJ), thigh circumference (TC) and calf circumference (CC) were measured as markers of muscle damage. All variables were measured immediately before the damaging exercise and at 24, 48, 72 and 96 h post-exercise.

Results

A significant time effect was seen for all variables. There were significant group effects showing a reduction in CK efflux and muscle soreness in the BCAA group compared to the placebo (P < 0.05). Furthermore, the recovery of MVC was greater in the BCAA group (P < 0.05). The VJ, TC and CC were not different between groups.

Conclusion

The present study has shown that BCAA administered before and following damaging resistance exercise reduces indices of muscle damage and accelerates recovery in resistancetrained males. It seems likely that BCAA provided greater bioavailablity of substrate to improve protein synthesis and thereby the extent of secondary muscle damage associated with strenuous resistance exercise. Clinical Trial Registration Number: NCT01529281.

Athlete Of The Month

Tue, 15 May 12 01:00:00 -0400

The Athlete of the Month for May is Craig Curley. When he's not on the golf course, you'll find Craig in the 8:30 class, always encouraging positive. Solid!

How long have you been training at BKAtheltics?

I started On Ramp in January so I'm still what some would consider a "newb."

Tell us about yourself, family, work, etc.?

I'm 45yrs old. I've been happily married to my beautiful wife Cathy for almost 17yrs. We have two sons, Clay (13) and Connor (12) who are passionate about baseball. I've coached their Little League and travel baseball teams for roughly six years. I also compete in several state-level amateur golf tournaments each year. As for work, I work for Bank of America where I structure partnership investments in wind and solar renewable energy projects.

What motivates you?

Setting a good example for my boys. Feeling youthful, stronger, more fit and alive.

What is your goal for 2012?

I want to continue to add lean body mass. I'm up about 12 pounds since I started this journey, but I'd like to add another eight pounds by the end of the year.

What was your fitness background before joining BKAtheltics?

I've always been athletic but cut way back after injuring my hip while skiing. When I decided to get myself back into shape last Labor Day, I spent the rest of 2011 working out at home, trying to get myself ready for BK Athletics. I am proud of the progress I made on my own but it can't compare with the experience and achievements I've had since joining BK Athletics.

What is your favorite lift and/or skill move you have learned since working out here?

I really enjoy the various components of the Olympic lifts. As a "newb," it's just starting to come together, but I'm enjoying the complexes that we've been doing the last couple of weeks.

If there was a workout at the box named, "The Curley," what would it be?

It definitely would NOT include burpees... It would be a six-minute AMRAP with 10 push-ups, 10 pull-ups, 10 kettle-bell swings, and 10 GHD sit-ups.

SuperMum In The House

Mon, 14 May 12 01:00:00 -0400

A belated Happy Mothers Day to all the kickarse mum's we have at BKAthletics! You are all amazing women POWERING through life looking after your little ones and the men in your life. I truly hope you all enjoyed your special day yesterday.

Today at 11 - 11.40am I will be chinwagging with none other than Supermum 'A- Bomb' on http://www.ftns.co .We will talk about how she manages training,looking after the tin lids, the hubby,life, competition and a whole lot more. Knowing A-Bomb I am sure we will be gasbagging also.

Heart to Heart Hugs, Chefs Table and Garlic Breath laughs in the first 20 minutes of this podcast and the interview with Julie 20 minutes in . Also spoke with Travis from CrossFit Central for the second half of show about qualifying to the Games . Super fun show..... http://ftns.co/#ftns_podcast=kelly-and-bk-talk-power-and-mobility.

Commitment

Sat, 12 May 12 01:00:00 -0400

''As I walked out of the box tonight I couldn't help but notice the number of people participating in "Burn the Fat Feed the Muscle". I thought it odd that there were so many names but on a daily basis the posts keep getting fewer and fewer. Now far be it from me to tell anyone how to live there life but when it comes to commitment and discipline there is no grey area it's either do or die. Three years ago Julie and I plus about 25 other members put ourselves though a very similar plan and every day we all blogged and shared how we felt and what we ate. It was by no means easy but we all used the blog and each other for support. This should not be looked at as an 8 week endeavor but as a means and education to a happier and healthier existence. My Mom came to me a couple of months back and told me her doctor told her that her glucose levels in her blood tests were alarmingly high and that she needed to lose some weight. She is 74 years young and she didn't like what she was told. She came to me because she knows I am a nut about what I eat and asked for my help. I was so excited because I knew I could help her as long as she was committed, see there's that word again, and she was. She sends me everything she eats everyday and she tells me how she feels. Thirty days later she is 10lbs lighter, no longer has any bloating, indigestions or achy joints which were plaguing for years. She now walks 5 days a week and lifts 3 days a week. She went back to her doctor for another blood draw and her glucose levels were better then normal for someone her age, The doctor was stunned and amazed and said whatever it is your doing don't stop. She is now living a better and healthier life because of her commitment to change. She says it was because of me but it wasn't, all I did was point her in the right direction and educate her''

-Jim Migliaccio

Ready To ROCK!

Fri, 11 May 12 01:00:00 -0400

Marc Downes chinwagging to the Fairfield/Warde Rugby Team at the video review of the teams last match. The boys got touched by Greenwich last start and will be looking to get back on the horse this Sunday V Simsbury High.

Look who is highlighted below.......

Regional Preview: Week 5, May 25-27, 2012 - video [wmv] [mov] [HD mov]

The Rock IS Ready.

LIVE ON ESPN3 this weekend.

For the first time ever, the Central East Regional will be carried live on ESPN3.

Each day, the ESPN3 events will have four to six hours of highly produced coverage of the key heats, along with analysis, highlights and athlete interviews.

ESPN3 Live Coverage

Friday 12:30 p.m. -- 5:30 p.m.

Saturday 12 p.m. -- 6 p.m.

Sunday 12 p.m. -- 5:30 p.m.

Click here for the live stream. Click here for the Jumbotron stream (the links will be live closer to the competition).

Thinkaboutit

Thu, 10 May 12 01:00:00 -0400

Not Us.

Paleo Zone

Wed, 09 May 12 01:00:00 -0400

Chris Gombos planned out and ready to GO!

Tension Is Key To Power

Tue, 08 May 12 01:00:00 -0400

Diego and Lori running our newest On Rampers through the handshake tension drill

Burn The Fat - Feed The Muscle week 1 testing results are upon the wall. Curious as to where your food postings are.....There are 45 BF scores on the wall and unless your 6 pack is popping through and you can wash ya clothes on ya midsection - you need to post your food on the blog. DAILY for 8 weeks.

You all told me you want results...

Actions PRODUCE Results....

Its time to get honest........

The Viking Back To CALI!

Mon, 07 May 12 01:00:00 -0400

BKAthletics sponsored BEAST Nate 'The Viking ' Schrader (wearing the custom BSc longs) qualified second place in the Mid Atlantic Regional over the weekend to land a place at the CrossFit Games in July and i want to congratulate the big fella on an awesome accomplishment.

No need to wonder why they call him 'The Viking'....