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Benefits of Beta Alanine for CrossFit Training and Performance


Hey team,


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:


  1. 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!

  2. Increased blood flow to working muscles

  3. 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!


Cam



 

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:

1:40 easy

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

14-20 Push-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







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