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No Equipment, no problem: 92 Crossfit Workouts with no equipment

No Equipment, no problem: 92 Crossfit Workouts with no equipment
No Equipment, no problem: 92 Crossfit Workouts without equipment Written by "> | posted in Workouts | 72 Comments Over the weekend I had a workout in the local park adjacent Kitsilano Beach (an area in Vancouver). We had access to a pull-up station next to the basketball courts, so what workout would make sense? Handstands are a great balance exercise and no equipment required Well, this got me thinking what other workouts are good for those of us who find ourselves on the road or have limited equipment options? Here’s 92 Crossfit workouts not requiring equipment: 10 rounds of 10 second “L” sits off the floor “Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups 10 Rounds for time: 10 burpees, 100 m sprint 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump. 3 Rounds for time: 10 Handstand push ups, 200 m run For time complete 100 burpees Related:  Training

Picky Palate - Aurora Beta-alanine as a sport supplement Within the past few years, beta-alanine has appeared on the sport nutrition market. Beta-alanine is typically administered as capsules or as a powder that is mixed with a liquid (usually water). While several clinical trials have shown increases in markers of aerobic endurance performance, body composition, and strength with beta-alanine, others have demonstrated no ergogenic benefits. This section discusses beta-alanine as a sport supplement, beginning with its parent compound carnosine. Carnosine is a dipeptide composed of the amino acids histidine and beta-alanine. Carnosine occurs naturally in the brain, cardiac muscle, kidney, and stomach, as well as in relatively large amounts in skeletal muscles (primarily Type II muscle fibers). Carnosine contributes to the buffering of hydrogen ions, thus attenuating (slowing down) a drop in pH associated with anaerobic metabolism. Researchers have begun extensive research in the area of beta-alanine supplementation for strength athletes.

L-glutamine: Benefits ? Side effects ? Dose ? L-glutamine is one of the non-essential amino acids in humans. Although the body can produce it, immune system weaknesses and nerve problems can occur during times of high demand. buy the TOP-SELLING L-glutamine on amazon.com Our body uses L-glutamine to create proteins, so-called amino sugars, and to support the production of the super-antioxidant glutathione. The body also uses L-glutamine to increase water retention in muscle cells,help signalling cell growth and tostart intensifying production of protein and glycogen. Glutamine is therefore a very popular supplement with strength athletes. Among the free amino acids in human blood, L-glutamine is the most abundant at around 20% of the total. When do we need L-glutamine A pronounced lack of L-glutamine can be detected particularly during times of metabolic ill-health, such as after difficult operations, or when suffering from injuries or burns. Foods high in L-glutamine Doses of L-glutamine Functions of L-glutamine L-glutamine and glutamate

Protein intake in relation to performance Adequate protein ingestion is essential for maximizing training-induced adaptations, particularly in strength development. Also, since protein can be metabolized for energy, adequate protein ingestion is of particular concern for athletes in energy-demanding aerobic endurance sports, such as triathlons or marathons. The next sections highlight various aspects of protein intakes for several types of athletes and physical activity preferences—aerobic, anaerobic, and strength training. The general understanding is that protein’s contribution to prolonged aerobic exercise ranges between 5% and 15% of total energy expenditure, depending on the intensity and duration of the exercise bout (Antonio and Stout 2001; Mero 1999). Using this factor of protein intake, Friedman and Lemon (1989) instructed five well-trained distance runners to consume two different diets for a period of six days each. Does protein supplementation promote muscle hypertrophy during training?

SSE #109 Is There a Need for Protein Ingestion During Exercise? Luc J.C. van Loon, PhD Exercise increases muscle protein synthesis rates, allowing skeletal muscle tissue to adapt to the various types of exercise training. Protein ingestion following exercise augments muscle protein accretion by further increasing muscle protein synthesis rates over an extended period of time. The ingestion of dietary protein prior to and/or during exercise stimulates skeletal muscle protein synthesis rates during resistance or endurance type exercise. Allowing muscle protein synthesis rates to increase during exercise training may facilitate the skeletal muscle adaptive response to exercise training and improve training efficiency. Skeletal muscle tissue has an enormous capacity to structurally adapt to changes in muscle use or disuse. Muscle protein synthesis is regulated by two main anabolic stimuli, food intake and physical activity. However, this still provides a simplistic idea of the role of nutrition and exercise training in skeletal muscle reconditioning.

Massage Therapy - clinical and therapeutic in Hong Kong - Sutherland Chan Centre Prevent Dragon boating injuries with these easy stretches Watch the video here: With over 20,000 active participants, dragon boating is one of the most popular sports in Hong Kong. Dragon boat paddling requires the entire body to coordinate its strokes, and is unique in the way that most paddlers will only practice paddling on one side of the boat. Lower Back: The lower back and sacroiliac joints are the most common sites of injury for dragon boaters. Shoulder: The second most common area subject to injury is the shoulder of the top hand. Wrist and Elbow: Although less common than injuries of the lower back or shoulder, the wrist and forearm are susceptible to injuries due to their relative weakness compared to the rest of the body. Back to News Archive

Boost Your Middle 1000 Meters with This Rowing Workout This is a new rowing workout that we’ve had good success with recently. It’s a great workout that can be done in the boat or on the erg. Most of the rowers and ergers that have tried it all said it helped them to precisely: Row a really hard rowing sessionTouch many training zonesStay motivated (it’s a mentally alerting workout)Jolt from the comfort zone into new rowing territory. But be warned – of all the rowing workouts that ergrowing.com recommends this one is one of the toughest. But most of all it’s a rowing workout designed to help you develop an awesome middle 1000 2k race pace. Here it is: Warm Up: Warm up for around 20 minutes with some solid rowing.After around 10 minutes do a 1 minute pipe opener rating 30 – 32 rowing hard.Next (after a short break) do 3 x 15 strokes at rate 32, 34 and 36 respectively.Take around 1 minute easy rowing between each 15 stroke push.Finally do some easy rowing for 2 – 3 minutes and get ready for the actual rowing session. Phase I Phase II Rowing Tips:

BCAA Supplements Guide: Powders, Benefits & Best Products In the quest to build muscle, people can't seem to get enough protein. We eat copious amounts of chicken, steak, eggs, and fish to get it. We isolate the various types of proteins like whey and casein and make them into powders to take advantage of different digestion rates. We don't stop there though, we then isolate individual amino acids that protein is comprised of and consume them separately as well. Even the most serious of lifters are left wondering why they need to take additional amino acids when they are already getting so many amino acids in all the protein they are consuming. Branched chain amino acid supplements (BCAAs) have been around longer than others such as creatine and beta-alanine, but few realized the full range of their capabilities regarding muscle growth and performance. What Are BCAAs? The BCAAs are leucine, isoleucine, and valine. Types Of BCAAs 1. The most common way BCAAs are consumed is in powder form. 2. BCAAs & Metabolism BCAAs & Performance BCAAs & Fat Loss

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