Tag Archives: fitness

Masters Athletes waiting to be called on.

The Masters Athlete

So you want to participate in the Crossfit Games in 2017. Well if you are a Master’s Athlete, you will need to finish in the Top 20 worldwide in these 4 workouts, over a 4 day time period.  This is after finishing the Crossfit Open (5 workouts over 5 weeks) in the Top 200 out of thousands of athletes. Oh and if you think your fitness is all that, the following workouts are for individuals 55 years and older.

Workout #1

Complete (20 minute time cap):

100 Dumbbell Snatches (35lbs for men, 20lbs for women)

80 Calorie Row

60 Bar Facing Burgees

40 Muscle Ups

Workout #2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 Toes To Bar

50 Double Unders

15 Squat Cleans (115lbs)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

13 Squat Cleans (135lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

11 Squat Cleans (155lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

9 Squat Cleans (185lb)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bar

50 Double Unders

7 Squat cleans (205lb)

Workout #3

Complete For Time:

21- Shoulder to Overhead (95lbs)

21- Chin Over Bar Pull-Ups

15- Shoulder to Overhead (95lbs)

15- Chin Over Bar Pull-ups

9 – Shoulder to Overhead (95lbs)

9- Chin Over Bar Pull-Ups

Workout #4

Complete 2 Rounds For Time:

10 Deadlifts (255lbs)

20 Handstand Push-Ups

30 Front Squats (75lbs)

These Master’s Athletes are amazing.  They have literally redefined the course of aging.  The key is to eat wholesome foods, constantly vary your workouts, learn new skills and not be afraid to fail time after time in acquiring the new skills.  This is all done consistently!

 

crossfit

The Neutral Spine

Universal Principles of Movement: Part 1
The Neutral Spine

The neutral spine is the position of the spine where the orientation and relationships between the vertebrae are the same as when standing in normal anatomical position.
This position is universal to almost all of our movements. Whether you are at the bottom of a GHD sit up, at the midway point of a max deadlift or at the top of a press you should be in this neutral spine position.
Basically, if we were to take an x-ray of your spine from the side during these movements your vertebrae should be in the same position as if you took this same x-ray when you were standing upright.

Core Strength for a Neutral Spine

The ability to maintain this neutral spine through countless movements under resistance is directly related to core strength. Core strength has very little to do with a persons capacity to do sit-ups. When talking about strength or core stability when are mostly referring to the transverse abdominis, multifidus and pelvic floor muscles. These muscles when activated form the foundation for a neutral spine and optimal posture through fitness movements.

Why do we care if the spine is in neutral position anyway?

Maintaining a neutral spine keeps us in our most powerful position, while decreasing our risk of injury.  Without a neutral spine our discs and joints will be continually put into compromised positions.  This wear and tear overtime is what leads to disc bulge, arthritis and general muscular imbalance.

The Neck is part of the Spine

Don’t forget! Your neck is part of your spine too and should maintain a neutral position whenever possible. We don’t want to have our neck cockeyed looking up at the ceiling when performing squats.

- Jeff Vale

Noah and Ashleigh working through the partner run at the Crossfit Games.

Universal Principles of Movement

As humans we put our bodies through a wide array of tasks and positions throughout any given day. We need to be prepared for that and for 99% of us, excelling in life is why we engage in fitness.

In order to ward off injury in life and fitness, it is vital that our training reflects this wide array of tasks. Interestingly enough, however, within that wide array of tasks there are certain principles of movement that are consistent throughout almost all of our movements. These, I like to call Universal Principles of Movement. Practicing these universal principles of movement, until they become second nature allows us to perform numerous tasks with extreme confidence.

Over the next few posts we’ll be covering some of them. If you have any question, please comment below. – Jeff

The Health-Performance Continuum

Make it simple and save cash in the process.

This is exactly why Elite Fuel was created. Athletes who were also patients didn’t want to take 5, 6, 7, 8 different bottles from different companies, bought at different places to maximize their performance needs. They also didn’t want to spend the $250 a month to get all these supplements at doses required to make a difference. Not to mention finding theses different products without food coloring, synthetic sweeteners, loads of caffeine, fillers, and carcinogenic agents was nearly impossible.

Performance without the hassle

Is Magnesium beneficial in the process of maximizing fitness? Yes.
Is Ribose beneficial for energy transfer within heart and skeletal muscle tissue to maximize fitness? Yes.
Is Creatine beneficial for energy production in muscles tissue to maximize fitness? Yes.
Is Beta Alanine beneficial for decreasing muscle acidity to maximize fitness? Yes.
Is Taurine beneficial for maximizing heart fitness? Yes.
Is CoQ10 beneficial for creating more energy for more fitness? Yes.
Is Quercitin beneficial for creating more mitochondria and helping the brain overcome fitness barriers? Yes.
Are BCAAs beneficial for decreasing catabolism and increasing anabolism of muscle to maximize our fitness experience? Yes.
Is NAC beneficial in promotion of cellular detoxification and muscle recovery to maximize fitness? Yes.
Are methyl-B12 and 5-MTHF beneficial vitamins in helping the body recover and repair muscle and nerve tissue to maximize fitness? Yes.

Can all these vitamins and nutrients benefit me outside of the fitness arena?

Yes! The more efficiently the body creates energy, the more consistently DNA will be repaired perfectly and the bodies ability to adapt to life will happen without a hitch.

We don’t recommend taking supplements or eating food that doesn’t have both Health and Fitness Performance benefits. If we are not getting long term health benefits from our supplementation then we are setting ourselves up for catastrophe and the elimination of both our hard earned fitness and longevity.

Can we get all these nutrients in ONE synergistic formula?

Yes! Elite Fuel is the standard. If you haven’t given it a go yet, you are missing out on a significant opportunity. 

If you have any questions, feel free to email: nextlevel@elitefuel.net, comment below or catch us on social media @elitefuel.

What Kind of Vitamin B12 Should I take?

What B12 are you using?

More than likely you are using Cyanocobalamin (Cyanide + B12). Cyanocobalamin is the most commonly supplemented form of vitamin B12. The interesting thing is that you will at no point find this type of B12 in nature or in your body. Countless supplement companies throw around claims about how natural their supplements are, when in fact they are not natural at all. The word “natural” on a label essentially means nothing. Go ahead check your B12 containing supplements, let’s see what kind you are pumping into your body.

Most people are familiar with cyanide as a poisonous substance; in fact cyanide is thought to be a primary chemical considered by those with terrorist intentions. When a person ingests cyanocobalamin they must detox the cyanide portion via the liver with the help of your master antioxidant glutathione. Doesn’t this sound odd? You are putting something into your body that is supposed to help you, yet it causes more work and unneeded stress on your liver. Glutathione is already hard enough to come by, please do not waste it by forcing it to be use ridding your body of the byproducts of your supplements and energy drinks.

What kind of B12 should you be using?

Methylcobalamin (Methyl group + B12) the most active form of B12 seems to be better absorbed and retained in our tissues in higher amounts than the synthetic cyanocobalamin. Methylcobalamin is used much more efficiently by the liver, brain and nervous system. When thinking about supporting your nervous system, methylcobalamin should be your first stop. Methylcobalamin is also very important in the metabolism of the inflammatory protein homocysteine. If homocysteine is not kept in check diabetes and cardiovascular disease risk significantly increases. The methyl group that is attached to B12 is very important in the process of detoxification in the liver. Many people do not do a good job when it comes to methylation and this can lead to brain fog, fatigue, toxin build up, headaches, and decreased athletic performance. Methylcobalamin can help with this.

Adenosylcobalamin (dibencozide) is a naturally occurring form of vitamin B12 that also supports the nervous system and detoxification. But for athletes it has a particularly beneficial role in supporting branched chain amino acid (BCAA) metabolism and utilization as an energy source in the Kreb’s cycle. The Kreb’s cycle is a major player in ATP production, the currency by which all human movement is enabled.

In case you do get acute cyanide poisoning you would do well to consume 5-20grams of Hydroxocobalamin. Hydroxocobalamin is another naturally occurring type of vitamin B12 that also plays a large roll in energy production and detoxification. A report published in the American Journal of Emergency Medicine in 2007 showed a 71% patient survival rate after treatment with hydroxocobalamin after cyanide poisoning. It is now recommended as first line therapy for cyanide poisoning.

Elite Fuel contains both Methylcobalmin and Adenosylcobalmin. Elite Fuel is about enhancing performance in the midst of optimizing health for the long term. Accept no substitutes!