151203 Thursday – 6:00pm Supplements: When & Why?

XND_Product_FamilyShot_Pano_img20150723161156 (1)December 3, 2015 @ 6:00 pm – 8:00 pm

There are shaker cups everywhere! But does supplementation really work? Is one supplement better than the other? Most importantly is it worth your money?
On Dec 3, you will have your chance to get all of these questions answered and more from our friend Spencer Murphy of Xendurance Supplements. Spencer is one of the most knowledgeable people in the supplement business. He’ll be talking about:
  • Correct macronutrients for you and your training
  • Timing your supplements and food
  • Sport specific supplementation
  • Athlete specific supplementation
  • Get Lean and Stronger at the same time.
  • Build muscle without putting on excess fat.
  • Masters nutrition needs
Spencer will also answer your questions about nutrition and supplementation.  If you’ve ever wondered about what really works, and what should you be taking, Spencer will enlighten you.
$10.00 Registration Fee (waived for DCF Members)

Mobility: Ankle mobility

Skill Practice Warm Up: None

Strength: none

Super Set: none

Metabolic Conditioning: “Plenty of Gas in the Tank”

4 rounds for time. 40 minute time cap.

400m run (Health: 200m run)

20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Novice: 10lb/8ft)

15 burpees

10 dumbbell power snatch left hand, 10 reps right hand (Performance: 45lbs, Athletic *: 30lbs, Health: 20lbs)

5 overhead squats (Performance: 95lbs, Athletic *: 63lbs, Health: 33lbs)

Row (Performance: 400m, Athletic*: 300m, Health: 200m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 25 – 35 minutes. Scale Up: 5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).

Log your results online by clicking here.

Compare to: November 29, 2014

Coaching Tips: This is a long one! Pace the first couple rounds accordingly (do not sprint). Take your time on the wall balls and burpees so that you can get through the dumbbell snatches and the OHS at a good pace. Take care not to sprint to the finish on the first 4 rounds of the row (so you don’t end up walking on the next round’s run).

Optional ‘Cash Out’: none

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