WOD

Top 5 Supplements For The CrossFit Open


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/

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/

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/

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/

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/

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!

2/9/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

10 Lateral Lunge + Rotate

10 Walking Hamstring

2 Rounds

10 BB Goodmorning

10 BB Shoulder Press

10 BB Front Squat

Mobility

Warm-up (No Measure)

Figure 4 Stretch

Adductor Stretch

Strength

Front Squat (5×3 )

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 85%

3 @ 85%

Rest 90 sec between sets

WOD

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

10 DB Thrusters 50/35

20 Sit-Ups

30 DU/60 SU

Rx+ 50+/35+ DB’s

Cool Down

Warm-up (No Measure)

Couch Stretch

Calf and Ankle Stretch

2/8/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 High Knees

20 Butt Kicks

10 Lunges

10 Push-Ups

10 Lateral Lunges

10 Sit-Ups

10 Air Squats

10 Ring Rows

Mobility

Warm-up (No Measure)

Banded Lat + Banded Chest x 30 sec each

Banded Hip Flexor x 30 sec ea

Strength

BB Reverse Grip Bent Row (4×8 )

*BB Warm up then increase weight as possible

*Hollow Holds 3×30 sec

*Rest 60 sec between sets

WOD

Metcon (AMRAP – Rounds)

10 Min EMOM

Rx = 8 Ring Push-Ups + 8 Air Squats

Rx+ = 10 Ring Push-Ups + 10 Air Squats

*Scale body angle for push-ups

Cool Down

Warm-up (No Measure)

Banded Arms

Lacrosse Ball Upper Body

2/7/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Passovers

10 PVC Lat Pulls

10 PVC OH Rotations

10 PVC Shoulder Press

2 Rounds

10 Row-Rotate-Press

10 Internal + External Rotation each

30 sec Front Plank

Mobility

Warm-up (No Measure)

LB Traps x 3 min

Chest Stretch x 30 sec ea

Gymnastics

Handstand Work (No Measure)

10-15 Min of Practice

*OH Plate/DB Holds x 30 sec

*Pike Hold on Box x 30 sec

*Wall Climb Holds x 30 sec

*Handstand on Wall Holds x30 sec

*Freestanding w/ or w/out Partner x ALAP

WOD

Metcon (Time)

1000m Row

40 DB Snatch 50/35

20 DB OH Walking Lunge 50/35

Cool Down

Warm-up (No Measure)

Figure 4 Stretch

Couch Stretch

Banded Chest

2/6/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Knee Pulls

10 Quad Pulls

10 Leg Cradles

10 Walking Leg Swings

5 Inchworm + Push-Up

10 Spiderman

2 Rounds

10 Banded Side Steps

10 Banded Goodmorning (mini band)

6-10 Ring Row

Mobility

Warm-up (No Measure)

Hip Flexor + Hamstring x 30 sec each

Adductor Stretch x 30 sec

Weightlifting

Power Clean (4×5 )

Warm-Up to 60-70%

Then 4×5 Touch and Go Cycling

*Focus on moving moderately heavy weight quickly and maintaining technique.

*When moving fast it is important to still hit the each part of the movement.

*Don’t get sloppy

*Rest 2 min between sets

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Cool Down

Warm-up (No Measure)

Banded Legs and Arms

2/5/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Lunges

Front Plank

Rest 1 Min

Tabata

Air Squats

Hip Bridge

Banded TY’s x10

Banded Snow Angels x10

Mobility

Warm-up (No Measure)

LB Forearms, shoulder x 2 min

Assisted Squat x 1 min

Banded Lat Stretch x 30 sec each

Strength

Overhead Squat (5×3 )

Build to todays heavy 3 with good depth and technique.

If unable to hit proper depth or keep bar locked out DO NOT go up in weight.

Master the movment before progressing

WOD

Metcon (Time)

21-15-9

OH Squat 115/75

C2B

Cool Down

Warm-up (No Measure)

Banded Arms

Newborn Stretch

2/3/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Goodmorning

10 Air Squats

10 Lunges

10 Huggers

10 Arm Circles

Kneeling Hip Flexor x 30 sec each

Adductor Stretch x 30 sec each

“Ultimate MB”

WOD

Metcon (Time)

Buy In: 1200m Row (switch every 300m)

3 Rounds

20 Deadlifts 155/95

20 Power Cleans

20 S2OH

20 Squat Bar Jumps

Beginner Option:

Buy In: 800m Row (switch every 200m)

3 Rounds

20 Ring Rows

20 KB Swings

20 Push-Ups

20 Jump Squats

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

Soft Tissue of Choice

2/2/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Foam Roll

10 Knee Pulls

10 Leg Cradles

10 Walking Leg Swings

“Bring Sally Up”

Squats and Push-Ups

Mobility

Warm-up (No Measure)

Assisted Squat x 1 min

Calf and Ankle x 30 sec ea

Strength

Back Squat (5-5-3-3-1-1)

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1 @ 90%

1 @ 90+%

Warm up to 70%

Rest 90 sec

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

8 Ring Dips

10 Ring Rows

12 Goblet Squats

2 Laps on Turf

Cool Down

Warm-up (No Measure)

Rig Hamstring

Figure 4 Stretch

2/1/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

10 Quad Pull + Lunge + Reach

10 Leg Cradles

5 Inchworm + Push-Up

10 Walking Leg Swings

2 Rounds

10 Banded Goodmornings

30 Sec Side Plank

Mobility

Warm-up (No Measure)

3 Position Coach Stretch x 30 sec ea

Chest Stretch x 30 sec

Strength

Single Leg RDL (3x8ea)

1 warm up set – body weight

DB 3 Way Shoulders (3x8each)

*Use plates or Dbs

Rest 60 sec between sets

WOD

Metcon (Time)

Lindsay’s 29th B-Day WOD

29 Burpees

29 DB Walking Lunges 50/35

29 Pull-Ups

29 KB Swings 53/35

29 Sit Ups

29 Wall Balls 20/14

29 Hand Release Push-Ups

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

1/31/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

3 Down and Backs

High Knees

Butt Kicks

Side Shuffle

Carioca

10 Knee Pulls

10 Quad Pulls

10 Lunges

10 PVC Passovers

10 PVC Shoulder Press

Mobility

Warm-up (No Measure)

PVC Front Rack Stretch x 30 sec

Upper Body Wall x 30 sec

Strength

Push Press (5×5 )

**Focus on cycling

Build up to 70%

WOD

Metcon (Time)

21-15-9

DB Thrusters 50/35

50 DU / 100 SU

Cool Down

Warm-up (No Measure)

Chest Stretch

Couch Stretch

Calf and Ankle Stretch