Benefits of Beta Alanine for CrossFit Training and Performance
In this blog, I'll be talking a bit about one supplement that can really impact your wod performance, which is Beta alanine. With the Crossfit Open incoming in about 12 weeks, you can boost your training and performance by supplementing with Beta Alanine. Specifically you can gain some percentage points that will net you seconds, pounds, and reps on your score (which can be pretty huge in the Open!).
Beta Alanine is a very popular and effective supplement amongst many athlete groups. It is especially useful for athletes completing events in the 2-30 minute range. Here are some benefits:
Increased buffering of H+ ions (acid) inside the muscle cell during high intensity exercise. As acid accumulates in the muscle, you get a burn... which eventually stops you or slows you down. Beta Alanine decreases the effect of this burn and delays when it comes... allowing you to work harder for longer!
Increased blood flow to working muscles
May also increase muscle strength (mechanism unknown)
Take a look at the graph below showing the buffering of lactic acid while doing bike sprints... as you can tell, there is an increased benefit after a couple of weeks of use which then stabilizes. This is a benefit as it can enhance your training UP TO the CrossFit Open, as well as in the actual competitive events if you start supplementing soon.
We have a full stock of Blonyx Beta Alanine, and will be releasing a pre-Christmas sale on it soon, so stay tuned for that!
TRAINING WEDNESDAY THURSDAY
WARM UP: 2x
Samson lunge x 2/side
Lying thoracic rotations x 4/side
Alternating glute marches x 6/side
Then, on the test machine of your choice:
2 min steady easy
then 4 rounds of:
20 sec hard (not max)
TEST OPTION 1: ASSAULT BIKE 1 MIN MAX CALS - LEADERBOARD WORKOUT!
One time only, hit a hard sprint to begin then hold on!
TEST OPTION 2: 500M ROW TIME TRIAL
Start fast, hold the middle, sprint the finish!
ACCESSORY: 5 rounds for quality
10 Ring Rows
14 Alternating V-ups
Suitcase Carry, 100 ft
You can sub in bench press for pushups and find the right number of pushups for your strength level (ideally unbroken each set).
Suitcase carry is 25' one hand, 25' the other hand then repeat. Go heavy but not so heavy that you can't hold upright torso