As many of you know, I'm not a huge proponent of taking supplements. I do however suggest that folks take a multiple vitamin, and antioxidant and omega-3. 
The word supplement refers to aomething added to complete a thing, make up for a deficiency, or extend or strengthen the whole. Therefore, a nutritional supplement is just that; adding something to make up for a difficiency. Knowing that most of us do not get enough vitamins and minerals from food alone, we must add them somehow. Those restrictig intake or with high outputs need
more because of caloric deficits.
In terms of performance, there are no magic pills that will make you run faster, jump higher or lose bodyfat.
There's no supplementing hard work!
There are a few substances outside of steroids and human growth hormone that have demonstrated that in the right environment, the can be used to help athletes.
1. Caffeine
2. Creatine monohydrate

there is endless reading material on both of these and I will direct you away from the bullshit marketing that has inundated the fitness community. Be warned, there is absolutely NO regulation of the supplement industry. The only way to determine of a product is worthy or your time, money and ingestion is to research it!

I was a clown working at GNC during college and learned the In's and Out's to a reasonable degree. As a result of a huge employee discount and no sence of what I was doing, I experimented with creatine when it first came on the market in the early 90's. Yes I'm that old. It worked. Now I must make you aware that the infamous placebo effect is significant, but if that's all it was, i still worked. 
Caffeine is a stimulant that also works to increase metabolism among other things.
The only company I will use for my vitamins and potential ergogenic aids is Apex Fitness. They have garbage products like all other companies. It is a business. However, their product is manufactured by a pharmaceutical company, Phoenix Labs. His process is the under the same scrutiny as medicine. Those of you subject to drug testing should take this seriously. There is evidence that shows significant contamination of supplements due to the lack of regulation. Most supplements are made in China and Germany.

I have no ties to Apex and make no money whatsoever promoing them. If I did, you'd see their logo on my website and I'd constantly be telling you to take their stuff.

Read, learn and make an informed decision!    
www.apxfitness.com

wod
bench press w/ chains
5-5-5-5-5

deadlift
3-3-3-3-3

core
3 sets
20 sit ups
20 weighted twists
20 plank knees to elbows

When it comes to getting fit/healthy/buff/ripped/sexy/etc, your workouts are only half the equation.

The other half of the equation is Workout Recovery.

And because I love you guys so darn much, here are my top Post-Workout Recovery Techniques.

.

•Post-Workout Carb/Protein Shake
•Hot/Cold Contrast Showers
•Fish Oils
•Meditation / Sleep
•Epsom Salt Baths
•Ice
•Massage
•TENS
•Chiropractic / Acupuncture
•Traumeel


read more here...

wod
800m run

clean and jerk
3-2-1-3-2-1

wod
intro to kipping pull ups

pull ups
3max reps
rest 2-3 minutes

bench press
10-8-6-4-2
increase load every set. rest 2-3 minutes

handstand holds
3xmax time

tabata sit ups
8 rounds of 20s of work 10s of rest

WTF is Tabata? Read more here...




how to do a kipping pull up

wod
warm up
400m run
20yds of:
high knees
butt kicks
kereoke
shuffle
quick feet slow arms (10 yds)

5 reps of:
get up an run. Start in pushup position and accelerate 10 yds.

5 reps from each side. Start parallel to goal line and do the same thing.

strict pull ups
5x5
push press
10x3
sit ups
100





power clean
observe how the athlete jumps, keeping the elbows straight, landing on the heels, quick elbows and the bar travels up not forward! comments???

READ MORE ABOUT OLYMPIC LIFTING HERE...

warm up
1 mile run


Hang power clean
5-5-5-5
get heavy!!

Back squat w/ body weight
10x3
30s rest between sets

800m run

10 rounds every minute on the minute of:
100 yard run

3 sets of:
2 minute amrap: as many rounds as possible
5 hang power cleans
10 squats
rotate with partner

warm up
100 jumping jacks
50 sit ups

A1. deadlifts 5-5-5-5-5-5
start modestly and go up every set
rest 45s
A2. pushups 5x20
rest 2 minutes

that's all!










GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk

rest day

20 minutes of plyos

4 sets of, with partner:
3 rounds of:
1 power clean
2 hang squat cleans
3 power jerks

partner A completes 3 rounds of the cycle then rests as partner B completes 3 rounds. If solo, rest 90s.



power clean


hang squat clean


power jerk

5 rounds of: 
5 pushups
10 squats
15 sit ups

A1. Front squats 3x8 rest 30s
A2. Pullups 3x10 rest 90s

B1. Bench press 3x8 rest 30s 
B2. Lunges 3x10 each leg rest 30s
B3. Swings 3x15 rest 90s

Format explained;
Perform A1 and rest 30s before doing A2. Rest 90s and repeat cycle. Complete required sets before doing same scheme for group B. 

Fridays workout
2 sets of 15 of:
front squat
press
deadlift
push
press
3 rounds for time in pairs:
8 deadlift
400m run

Thursday
review front squat
2x10
review press
2x10

intro to cleans
5x5
no more than 135lbs

intro to push press
3x8
no more than 115lbs

5 rounds for time:
15 squats
10 pushups
5 burpees

warm up
400m run
agility drills

10x50yd sprints
1rep on the minute. You have the remaining time in the minute to rest.

intro to deadlifts
4x10
do not exceed 135lbs


intro to pullups
4x10


tabata squats
20s max reps, 10s rest 4rounds

800m jog
15 squats
15 pushups

intro to front squat
4x10
do not exceed 95lbs
GO DOWN SLOW!





intro to overhead press
action on left in video. We don't call it shoulder press, it's overhead press.
3x10
do not exceed 65lbs.
head must go forward. ears in front of the arms!



10lbs partner weighted sit ups
elbows to knees