Ergogenic Aids: Blonyx HMB+ Creatine Supplement

HMB

Beta-Hydroxy Beta-Methylbutyric Acid (HMB) is an active metabolite of the branched chain amino acid leucine, and important for muscle health. Leucine is found in foods such as fish, meat, dairy, legumes, nuts and seeds, but only a small amount will contribute to HMB in the body. It is used by the body to build, maintain and repair muscle cells.

Research has shown that supplementing the diet with HMB can improve exercise performance by supporting muscle cell repair and adaptation. It has also been shown to speed strength and muscle mass gains as well as improve endurance performance.

BENEFITS OF HMB

  • Increases strength when training involves movements such as deadlifts, squats and bench press
  • Improvements in endurance performance when training involves running, cycling and rowing
  • Increases muscle mass gains in relation to strength training
  • Reduces muscle cell damage after high training loads
  • Reduces the recovery time needed between training sessions
  • Found to have a number of health benefits such as reduced blood pressure and cholesterol level, as well as blood sugar control
  • HMB's effects are most beneficial when you push your body to its limits in order to stimulate muscle adaptation

CREATINE

Creatine is a naturally-occurring amino acid that is found in wild game (i.e., bison and buffalo burgers), lean meat and wild caught fish such as salmon, tuna, herring, etc. Your body converts creatine into phosphocreatine (PCr) and stores it in the muscles, where it serves as fuel for high power explosive movements like sprinting or weightlifting. A large quantity of Creatine is lost in the cooking process, so supplementation should be considered.

BENEFITS OF CREATINE

  • Increases strength and performance gains during high-intensity, short-duration exercise
  • Delay fatigue in high intensity activity
  • Enhanced capacity to maintain ATP
  • Increases muscle mass gains in relation to strength training
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MOREOVER

HMB and Creatine are both heavily researched sports supplements and found to be safe (do not over caffeinate or over medicate with NSAIDs in conjunction with these supplements and hydrate well). In supplemental form, they are beneficial independently and work synergistically therefore, found to be highly effective when taken together.

If you are interested in supplementing HMB and Creatine, we highly recommend Blonyx products which deliver quality and purity. We have personally tested and totally love the Blonyx HMB+ Creatine supplement. You can purchase it from us here, or purchase at the front desk at Humble Beast CrossFit.

End of the Year Focus: Stability

There's a thrill about doing the Humble Beast CrossFit program: being able to lift weights every day of the week. Whether it be the push press, back squat or thruster, we often take for granted our ability and the excitement we gain from lifting weights.

The excitement that comes from pushing yourself in the program could potentially come to an end. Typical ends are by way of a plateau or injury - both at which are avoidable when the foundation/fundamentals to the strength movements are being improved as well. This means that stretching, yoga, and stability are equally as important as the strength and conditioning program.

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While most of us thrive off of lifting heavy weights, the mere thought of doing yoga or stretching may terrify us. Some of us may also avoid doing the stability exercises in the beginning of class because they may be difficult. It may feel too embarrassing to scale the bodyweight movements.

Yoga is an effective means to build and test stability by engaging the stabilizing muscles, core, and larger muscle groups, while incorporating bodyweight movements and balance. Stability work is meant to be an activator. The stability movements at the beginning of class are meant to wake up your smaller stabilizer muscles, not fatigue them. They are also designed to work hand-in-hand with and around the core function. You have access to yoga on Saturdays at 10am sharp and daily access to the stability exercises in class.

Over the next few weeks and months, you will see stability workshops pop up on our calendar. (Check our website or social channels for upcoming events.) These workshops will teach you a more in-depth approach to the application of these stability exercises.  

Let’s really hit the ground running this month with focusing on growing the foundation (stability) of our strength movements so we can continue to PR and grow!

Fall Back into Yoga

Why is incorporating yoga into your CrossFit program essential for proper gains? Correct balance is what makes a complimentary program. Every day, our class starts with stretching and mobility; the remainder of class is an organized strength and conditioning regimen. Making our yoga class complimentary. Yoga will not always be an easy, laid-back stretching routine. In fact, many of you will conclude that the class is rather challenging, physically and mentally, but in different ways than the Humble Beast CrossFit program is. 

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With intent, the placement of the yoga class is at the end of our weekly “load” micro cycle and before the longer Saturday WOD. Taking the CrossFit class after yoga on Saturdays is completely possible. Will it be hard? Yes. Will it still provide balance? Yes. Please do not look to our yoga class to be some sort of out of body experience, meditation or religion, but rather, a physical means to compliment your daily workweek.

Our yoga class starts promptly at 10am. All access to the building will conclude once class begins. (Please do not pull on the door; be courteous to our members taking class.) Our yoga instructors are trained and experienced in different disciplines and utilize their knowledge and experience with both yoga and CrossFit to provide a class that compliments our Humble Beast CrossFit program regimen. See you at yoga! Namaste.

October Yoga Schedule:

October 7th - Yoga with Melissa

October 14th - Yoga with Claire

October 21st - Yoga with Claire

October 28th - Yoga with Melissa

September Self-Care Workshops: Focus on Lower Extremities

Wow, this year has flown by! Folks are going back to school, summer vacation is over, and the influx of new members at Humble Beast is keeping the gym busy. This month we will be taking the same approach we took in August for the upper extremity and apply some lower extremity TLC. Be sure to follow our calendar and white board in the gym regarding our lower extremity stretching, self-care, and injury prevention workshops.

We will have yoga led by Melissa on Saturday, September 2nd and 9th. Then we will have three different workshops on September 16th, 23rd and 30th that will replace the yoga class for that day and will be advantageous to you whether you have good mobility, have an injury, or are injury free and want to stay that way!

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September 2nd - Yoga with Melissa

September 9th - Yoga with Melissa

September 16th - Athletic Self-Care Massage Workshop: Lower Extremities with Tamara

September 23rd - Range of Motion Workshop: Lower Extremities with Jeff

September 30th - Mobility & Stretching: Focus on Lower Extremities with Alex

These classes/workshops are FREE to all current HB members.

For non-members, if you would like to sign up for any of these classes/workshops, please Contact Us or Login/Register with the MindBody App.

Humble Beast Barbell Club: USA Weightlifting American Open Series II Recap

Our Humble Beast Barbell Club competed at the 2017 USA Weightlifting American Open Series regional competition from Friday, July 28th to Sunday, July 30th in Miami, FL. This regional competition is different from that of a local competition. To lift at a regional level event, the lifter must lift at a USAW (United States Weightlifting federation) sanctioned event and qualify a minimum entry total. A total is defined by the lifter completing at least one of their three Snatches and respective Clean & Jerk. Your typical local Weightlifting club (LWC) meet has about 150 lifters. This is usually capped due to space and staff limitations. There are eight female and eight male weight classes making on average, 10-15 lifters per weight class. To put things into perspective, this regional competition, split into three series, has over 900 lifters per series. Some weight classes had over 60 lifters!

Friday, July 28th

Tiffany Klinger (@thebarbellbabe) lifted as a -58kg female amongst 60+ other females. She placed 1st in her session and finished in 28th out of 59 women.

Resident recreational Humble Beast CrossFitter Matt Rothman (@rothmantechtips) took the platform as a men’s Masters (35yr+) -77kg lifter and had a nail biting bout for the bronze medal, only to be inched out by kilos.

 

Saturday, July 29th

Charlie (@charlie.caris), aka Chuck, Chaz Caris, old man tennis took the stage as a -77kg and had a sensational session. You can ask him about his blood joke in person; it’s quite the knee slapper. Charlie went 3/6 lifts and walked about with a competition PR (personal record) in the snatch.

Sunday, July 30th

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Veteran National Masters lifter, Jessica Sandle (@mccpaleo), took the platform as a 90kg+ and pieced together a solid total. Jessica is planning on lifting at the LWC invitation championship in late September and was using this competition as a check-in. She also used it as an opportunity to lift with and support her fellow HBBC members.

Competitions are great and easy to reflect on them with the woulda, coulda, and shoulda’s, but these athletes left it all on the platform and we couldn’t be more proud of them. Hours and hours of diligent hard work goes in to building the skill and strength base to lift six attempts that are as heavy as possible. Give these guys a round of applause and a high five, turkey, or snail (ask Emilie Jackson about the latter two) when you see them next!

August Self-Care Workshops & Welcome Tamara Breuer, Resident Massage Therapist

Summer is quickly coming to an end; maybe you've been working hard or maybe you've been enjoying summer a little too much? Either way, R&R is vital to your programming at HB. Lucky for you, we have a new resident massage therapist! You may have seen her in CrossFit or Barbell Club, but Tamara Breuer, who is a licensed massage therapist (and who just spend 6 months in Thailand to learn Thai massage), will be joining the HB staff! You can learn more about Tamara here.

This month instead of having two of our yoga classes on the 12th and 19th, Tamara and Jeff will be conducting tactical workshops on self-care. The workshops will relate to injury recognition, treatment, and prevention. They will be an hour in length from 10am-11am, on their respective dates and times, and can be attended pre-WOD, or for general knowledge and application.

TAMARA BREUER Resident Massage Therapist

TAMARA BREUER
Resident Massage Therapist

The first workshop on August 12th 10am-11am, will be led by Tamara. She will walk you through understanding your muscular fascia, how to properly release the fascia, and general awareness and application of the foam roller and lacrosse ball. The understanding of the process in which your muscles break down and heal, as well as how to aid that process is pivotal in injury prevention. The focus of this workshop will be around the shoulders and wrists.

The second workshop on August 19th 10am-11am, will be led by Jeff. He will be talking about injury and the relational cause and effects of range of motion (ROM). ROM, albeit good or bad ROM can lead to injury if one does not understand how to maintenance the parts involved. This workshop will focus on the application of self-administered and partner applied techniques to increase ROM during all movements from basic to advance. We will also focus on the major muscles with the most relatable issues.  

Remember, injury is not a bad word. It comes with the territory in terms of fitness. The good news is, with proper supervision and instruction, injury can be kept to a minimum. However, in the presence of an injury, treatment and adherence to correctional exercise is key. These two workshops will deliver essential tools to help you continue to grow at Humble Beast CrossFit with not only a reduced risk of injury, but also a reduced recovery period.