Wasatch CrossFit http://wasatchcrossfit.com Forging Elite Fitness - Layton, Utah Thu, 26 Nov 2015 03:33:08 +0000 en-US hourly 1 Happy Thanksgiving!! http://wasatchcrossfit.com/happy-thanksgiving-3/ http://wasatchcrossfit.com/happy-thanksgiving-3/#comments Thu, 26 Nov 2015 03:33:08 +0000 http://wasatchcrossfit.com/?p=39341 Today is the day……take some time and give thanks. Be grateful for it all folks. If you are even reading this, you’ve got it pretty great in this life, so take the time and appreciate it today. Many of you don’t have work, so that leaves time for lots of freedom……..take a moment look around and watch the family from a far……or even friends, those of you celebrating with your peers and just be grateful for what those people bring you in your life! Love ya’ll and I am very appreciative for each and everyone of you that are a member of our Wasatch CrossFit family from our coaches to our athletes.

Now to what really matters, the workout for tomorrow. Haha.

Remember gang there is a cray crew coming in at 6am to slame bars and crush PR’s in the barbell club so come be a part of that!!!

And then the main workout is at 8am sharp! It will be a treat with Amy and Danny doing the coaching and PROGRAMMING!

I have not been given clearance to give out the workout but I can share a few things: You will be in teams, and the worout is titled “The Conveyor Belt”…….and if you have one it is important for you to bring your OWN JUMP ROPE!


Have fun. Earn that pie.

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Wednesday: Let’s cheat this Holiday. http://wasatchcrossfit.com/wednesday-lets-cheat-this-holiday/ http://wasatchcrossfit.com/wednesday-lets-cheat-this-holiday/#comments Tue, 24 Nov 2015 23:30:29 +0000 http://wasatchcrossfit.com/?p=39338 image


Ok, so Wednesday is here, the night before the gluttony. For most it may even have already begun by tonight, it is the 2nd largest bar night in America only taking the back seat to new years eve. Old friends back in town, kids home from college, visiting parents at home……many use this night to get caught up with friends that they may not see on Thursday while they are with the fam. So how can you have a good time and conserve some calories and sugar toxicity? Well I have a few pointers that are simply things I’ve learned to apply over the years of just being conscious of what I have going in my body. Now by all means, don’t bother following these as to the fact that it is A HOLIDAY, you have the right to over indulge a few times a year.

1. If alcohol is a crutch and you know you’ll be out with friends try to keep the intake to hard liquor with no additives. Now this may make you feel like cowboy in an old western movie or maybe James Dean, but the fact is if you can swing it, do it. The potency is high, so you’ll still have a good time don’t worry. A glass of wine (avg. 125 cals)or a beer(150 cals avg.) (many light options) are also better idea’s than walking up and ordering any sugary filled, fruity deliciousness and could save you hundreds of calories per serving. Literally a Cosmo has like 215 cals on average and a Mai Tai has 400 cals…..whoa. Also hydrate well, it helps specifically for recovery purposes…….drink lots of water before and after, ideally during and between.

2. Protein up. We associate Thanksgiving with mainly the turkey, but that is the least of our worries. In fact if you are going to over indulge in anything it needs to be the turkey. The more you eat of the meat, the less room there is for ALL the other filler food. The concern will be the mashed potatoes, mac and cheese, all the pie, yams, corn bread dressing/stuffing, sweet potato casserole…..you get the idea…..all those carbs, sugar and sodium we will take in is what we will feel for the next few days after.

3. Snack all day. Even though it seems counter to your goals of monitoring your calories, if you eat small snacks of high quality food throughout the day while others are food prepping, eating pie and watching football it will help you. If you aren’t as ravenous when the big meal is served you will make better decisions, still having room to make your rounds and try everything but maybe skimp down on the serving size for each.

4. MAKE SOMETHING PALEO. I know, I know…..its a holiday. But honestly this is your chance to rub off on your family and friends some good habits that you have learned and potentially introduce them to something that has changed your life. Well, other than how you blab about it all the freaking time, seriously we should probably talk about exercise less with people, I think we scare them. haha. You don’t even have to tell them until they try it if you do it right, that way they aren’t already looking down upon it. It’d be great if they loved it, then you told them what it had in it and what it DIDN’T have in it, but even if they don’t love it or even want to try it……just leaves more for you! Something healthy and also deicious you won’t regret as much in the workout on Friday or Saturday.

5. BE ACTIVE. Seriously people come in and workout with the gym at 8am, get it out of the way. You will put your body in a place that will allow your feast to feel a lot better later. Even throughout the day go for a walk around the neighborhood and get some fresh air, particularly after the meal. You know you did it right if you can go for a short little stroll for 15 minutes or so before you fall into your mid day/ afternoon slumber. Dad’s get those kids outside and play something with them…..throw the football, shoot the basketball, kick the soccer ball, chase them around the yard…….talk the kids into a fun game of jumping in the leaves (but of course to have a pile they must rake them first…..see what you did there, good job). Then if you stay local come in and workout again on Friday, you won’t feel like it but you will be SOOOOOOO HAPPY you did. If you are traveling try this:

:30 on/ :30 off *Goal is get as many reps you can each interval*

Push up x 5 rounds

Air Squat x 5 rounds

Burpee x 5 rounds

Sit up x 5 rounds

20 minute workout, no warm up necessary….it will all you want it to be.


For those of you who will be present today. Channel your inner fighter……for this benchmark workout.


3 rounds of:
“Fight Gone Bad”
Wall Ball
SDHP (75lb.)
Box Jump (All 20′)
Push Press (75 lb)
Row (Cals)
Rest 1:00
1:00 at each station.

Earn That Turkey w/ 200 Banded Good mornings + 50 weighted abmat sit ups




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Belt up or Nah? http://wasatchcrossfit.com/belt-up-or-nah/ http://wasatchcrossfit.com/belt-up-or-nah/#comments Tue, 24 Nov 2015 03:16:35 +0000 http://wasatchcrossfit.com/?p=39336 Many people utilize weight lifting belts to create a strong support for their spine in our gym. I will never say not to use a belt, it is yours to use at your pleasure. I will however ENCOURAGE the NON use of such things. “Well Coach how can I keep my spine safe when we are lifting?”, you may ask. Well, the answer is simple, used your abs and your back musculator. Training functional movements with good form is all you need as a belt when it comes to CrossFit as a lifestyle strength and conditioning tool. Some people are in the pursuit of continual PR’s and maybe a competitive performance in the sport and for that I say use those belts. Is it wrong to belt up? No. Only if you do it EVERYTIME we lift a barbell with a heavy load.

From an application stand point you should really use a belt as little as possible. In fact I’d encourage you if you use knee sleeves, or gloves,  Oly Shoes or whatever else you “need” to workout to stop doing it for a period of time and force your body into a new adaption. It will only bring a better stimulus to your body throught your training. When we are maxing out and you need a belt, use if from time to time. Fact is, belts help…..they can naturally just do to the support they create add up to 10% on certain lifts for some people, kneed sleeves can also add a bit of a boost out the bottom of a squat. If you use them regualarly howevery you’re missing the point of “training for the untrainable”, we do CrossFit to be ready for anything. If you ALWAYS belt up for heavy lifts and tasks in the gym, when something presents itself in nature and you are without your belt, this is when you may very well create an injury. Moderation is a good word for many things in life, I would encourage you to put the same thing into practice when it comes for your WOD’ing tools. Less is more.


Build to 1 rep max Strict Press (8 min.)
@70% 2 max reps
(superset with max reps ring rows 2 sets)

Hang Snatch x 50 (95/65)
Row 35/28 cals
T2B x 20
For time.

Earn That Turkey w/ 7:00 bridge Hold. *accumulate*

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Heavy Thrusters http://wasatchcrossfit.com/heavy-thrusters/ http://wasatchcrossfit.com/heavy-thrusters/#comments Mon, 23 Nov 2015 00:02:45 +0000 http://wasatchcrossfit.com/?p=39334 When asked if he had to pick 1 movement in order to train with Rich Froning responded with the Thruster. Why? Well it is sucky, builds great mental toughness, of course. But more importantly you can train it light, with speed for volume, or you can train it heavy for strength. It trains the upper and lower body and also strengthens all of the muscles around the spine as well as any heavy dead lift or any sit up could. So today, we train the thruster.

Keep an eye out for your extra credit this week. It will be labeled in the form of “earn that turkey” to help you crush some calories on your way to the gluttony you will feast in on Thursday. Do yourself a favor and stay as clean as possible throughout the week. Consume no sugar, and as little salt as possible because you will get plenty on the big day. I will be posting some tips throughout the week and weeks to come on how to stay as “good” as you can throughout the holidays without turning down all the good stuff or being the jerk at the party with your “own food”. Have fun this week, we got some doozies!!


Squat Clean x 1
Thruster x 5
5 working sets.
*Goal here is to build to heavy set of 5 thrusters, trick is they must be able to clean it up. Count sets once they can retlativey “Hard”.

Wall Ball x 12
Double Under x 24
4 min. amrap
Rest 1 min.
Bar over burpee
Dead Lift (225/135)
2-4-6-8-10-12 continually climb ladder as far as possible.
8 minute amrap.

Earn that Turkey w/ 50 turkish gets up @25/18lb.**

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Friday, you made it. http://wasatchcrossfit.com/friday-you-made-it/ http://wasatchcrossfit.com/friday-you-made-it/#comments Thu, 19 Nov 2015 23:30:46 +0000 http://wasatchcrossfit.com/?p=39332 You made it! It has been a long week of long”ish” workouts and if you’ve been here each day, you’ve done a great job at persevereing through the stimulus. If you are one of our athletes whom haven’t been here everyday this week, then what a waste of money. TOTALLY kidding!! Haha.


By now you guys know that I encourage everyone to rest at least 1 day, and in fact for some of you coming in 3 days a week is an accomplishment. The big thing I want to encourage all of you to do is to create consistency in your training. Some athletes come into to train Monday-Thursday and then you don’t come in or do anything hard until Monday……yet you always complain about being sore…..well duh. You workout 4 days in a row with no break and then take 3 complete days off. Now, there is nothing wrong with the training volume, but there is a problem with the structure of the training. It would be much more productive if you came in for 2 days, rest 1 day, train for 2 days then rest 2 days. It gives you a break in the middle so you can keep the intensity high and also cuts back 1 day your sitting around consecutively. I know due to some peoples lifestyles this is how it just “has to be”, if you can control it all, don’t find yourself away from the gym or hard training for 3 consecutive days unless its vacation or some kind of planned “deload” week in your training. In my own training for most of the year I go with a 2 on-1 off-3 on-1 off schedule. Now, obviously a few of those days, particularly early in the week my training involves multiple sessions so I set up my rest so that I can stay healthy and also sustain intensity. If I trained for 5 days straight, it’d be crap…….because I’d be tired, sluggish and while I’d tell myself “I’m trying hard” fact is I benefit more from rest in the middle of the week amongst my hard training vs. going hard all week with weekend rest. My “off” day in the middle of the week is always 30-120min. of endurance work (easy pace) to move and sweat and also a massage (during the season). Sunday is usually a complete rest day, until about 6 weeks from the Games or Regionals because we compete on those days, so I then shift my rest day to Monday.  Think about your current schedule, what does it look like? Could you benefit from resting more in the middle and trying to be better about getting to the gym on Friday and Saturday? It may help more than you know!!! If you are unsure, ask.

Coach’s Choice Friday:

Build to heaviest Squat Snatch Possible. (15 min.)


Coach’s Choice.

Be creative with:






As a rep scheme, can even be multiple rounds if you’s like. : )

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My favorite workout of the week. http://wasatchcrossfit.com/my-favorite-workout-of-the-week/ http://wasatchcrossfit.com/my-favorite-workout-of-the-week/#comments Thu, 19 Nov 2015 04:05:44 +0000 http://wasatchcrossfit.com/?p=39330 Today is the day! Not only the day the heat gets turned on, but also my favorite workout of the week. There is no particular reason it is today, it just literally came out that way. I think it is a solid blend of beautiful movements that challenge both body weight and barbell loading but also uniquely enough challenge your bodies ability to move fast. You see, nothing in today’s workout for many of our athletes that exhibit high levels of fitness will pose a particular problem but due to the rep scheme, length of the workout and the variation created it will create a unique stimulus. Can’t wait to see how the top scores look and how scaling even takes place and has its effect on the stimulus. Remember gang, still no band november so get some Rx’d pull ups done!!!



Build to heaviest Back Squat Possible in 12 min.


Burpee Box jump x 10 (24/20)

HSPU x 10 (kipping allowed)

C2B Pull Up x 10

Front Squat x 10 (185/125)

Dead Lift x 10 (185/125)

T2B x 10

3 rounds for time.

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The benefits of you being Cold. Do it. http://wasatchcrossfit.com/the-benefits-of-you-being-cold-do-it/ http://wasatchcrossfit.com/the-benefits-of-you-being-cold-do-it/#comments Tue, 17 Nov 2015 23:30:33 +0000 http://wasatchcrossfit.com/?p=39326 I know I know, where is the heat. Well, it’s winter and really we are just helping you adapt appropriately! It is uncomfortable in the gym when the temperatures plummet below 50 degrees in there, the good news is that by today, it should be restored to normal functioning gym temps and you can now go back to getting your sweat on and peeling yourself free of your clothing, YAY!

But here is a low down on why cold temperatures, not only in the gym, but at home and in the shower can literally help you in your life.



1. It obviously increases mental toughness. Cold things aren’t comfortable but it does create an indomitable will! The cold of the winter actually makes you more mentally tough……look at people from Iceland…crushing life. But really, if you dive into taking cold showers, which I strongly suggest, just waking up each day and doing something that particularly takes a discipline will make you a better version of yourself……remember we like people that “do hard things” try it!

2. More energy. The cold of winter actually produces greater energy and it is immediate. If you even spend just 5 min. outside for a quick walk after dinner or breakfast it will give you an energy surge. Same with cold showers, you will get your butt moving after you get in the morning vs. wanting to stand in a hot shower ALL day and waste ALL THE WATER. (Jerk).

3. Stimulates and burns up “brown fat”, this fat helps control our temperature and produces heat, when cold your body uses it to heat itself…..destroying fat calories…..pretty awesome. You do this when in cold weather and specifically when in cold water. Babies have a lot of it and it helps them regulate their body temp, they are resilient things to say the least.

4. It ups the production of testosterone. Boom, men what more do you need? Ladies what more do you need to make your man take a cold shower? Not much. Literally it is uncertain how much it ups the production but it does, and even small amounts make a direct effect on your DNA and protien synthesis. When you body heat is constantly elevated this is not great for the production of boy things…..and so even occasional exposure to cold bouts help counter this. Plus Russians used to sit out in the cold before lifting comps…..so I’d do it if I were you. Women, how does this help you? Well……aside from the benefits your husband would have, it will also help you with testosterone production which incase you didn’t know……estrogen doesn’t help with the GAINZ of lean body tissue in the gym.

5. It is great for your hair and skin. I don’t know much about this, but essentially bathing and washing in cold cold water allows your body to retain much of its natural oils which is great for deflection of aging and obviously good for hair and skin.

6. You know how you used to think cold whether made you sick? Well stop. And look this up if you’d like….there are numerous studies that show exposure to cold MAKES YOU MORE RESILIENT. It doesn’t blunt your ability to defend itself OR weaken your immune system, it does the opposite! Cold showers do the same, basically help make your immune system bulletproof. You ever think you get sick in the winter because you fight to keep your “precious, delicate” body covered to the max and spend countless hours locked into small spaces with other nasty, germ filled humans surviving at a perfect temperature for the spread of illness and germs? Yep thats why. (that luke warm thing…..its not only biblical but literal you are better to be extrememly HOT OR COLD, luke warm is where ALL the germs live and all the weak immune systems of course.)

7. Boost fertility in Men. I know this is kind of repetitive but these stats are sick. Men when taking hot baths for 3 consecutive weeks were rendered infertile for the next 6 month of their lives! On the counter side men that STOPPED taking hot baths showed a sperm count increase up to 491%. (This info is based on a bath, a shower does not force you to take the same hit in regards to sperm production.) -The study was done at USCF

8. Speed muscle recovery! Cold temps help reduce inflammation and speed the process of recovery. So you athletes that are ALWAYS sore……it maaaaay be beneficial to try it out!

9. Crazy, but can play a role in reducing depression! Not just showers but even cold weather, there are studies that show people are happiest after a cold or gloomy stint because of the appearance of the sun. But if you have nice whether all the time, people aren’t just as happy! When it comes to the shower, it apparently taps into something called “The blue spot” that is the brains primary source for “noradrenaline” a chemical associated with reducing depression.

10. They help you sleep! I know, I know, I just said they wake you up. Fact is they do both, in the morning it gets you moving and quickly. In the evening it puts you in such a place where you want nothing else then to curl up and hit they hay. If you don’t buy it, then try it.



You guys should now have a greater appreciation for our “cold room” training. Ha. But seriously, and also give the cold shower a try. It is not easy and not fun, well not a first…..now I like it. You don’t have to start cold, get in and do your washing under hot water, then slowly lower it and stand there for a few seconds, lower it some more…..you will build a stronger will and tolerance. Look even in James Bond books, he takes what is called a “Scottish Shower” where you start hot and end with a couple minutes of cold, so you know it has to be awesome for you. He is cool, calm demeanor, gets all the ladies, and kills all the bad guys. No big deal.



“Partner workout”

Row 5k for time

*While 1 athlete is rowing, the other is doing 5 push ups/ 10 sit ups amrap during the 1 minute.*

*partners must switch every 1 min. that passes*

**If athlete is alone, have them do 1 min. on/ 1 min. off rower and get to 2500 m.; still doing push up x 5, sit up x 10 during minute off of amrap.*

****Rowers should be set to count down distance for everyone. This keeps accurate time.****

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20 minutes http://wasatchcrossfit.com/20-minutes/ http://wasatchcrossfit.com/20-minutes/#comments Mon, 16 Nov 2015 23:30:15 +0000 http://wasatchcrossfit.com/?p=39324 Here is another longer workout. If you are sore from yesterday that is ok! Make sure to show up a bit early and maybe get in some rowing and mobility before it is time for your class to start! Today we lift heavy weights for a bit and then back to chipping away at a long workout. We will be running so dress accordingly, sweats and a long sleeve wouldn’t be a bad idea. Will running in this cold whether make you sick? Am I trying to make you sick by forcing you to run outside? If you are getting over a cold should you just avoid being outside as the whether turns? How about if you are sweaty and wet and you go outside to run? Does that increase the likely hood of catching a cold or getting sick?

Well……we will discuss that on tomorrow’s blog post so stay tuned. And for today…..show up and dress appropriately.





Sumo Dead Lift

*Establish 1 rep max in 12 minn.*


Run 200 m.

Hang Clean x 20 (95/65)

Evil Wheel x 10

20 min. amrap

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Filthy 50. http://wasatchcrossfit.com/filthy-50/ http://wasatchcrossfit.com/filthy-50/#comments Sun, 15 Nov 2015 22:08:57 +0000 http://wasatchcrossfit.com/?p=39321 Not Much needs to be said about this……it will get dirty. And the rest of the week will have other workouts that fall into a similar time domain. Eat clean, train dirty……workouts will be tapping into your ability to go longer this week, let’s see how you handle it.

Scale the workout accordingly, there will be a 25 min. cap and the goal is for you to finish this thing!! Ask your coach for guidance, some may need to scale weight of movements, some may need to do a variation of the filthy 50 and make a dirty 30…..just an example. But whatever you do, keep moving and “chipping” away at the reps!!!



Be this happy while crushing this workout this today!!!


1.Pull Up practice (5 min/ progression.)

2.Front Squat @65% 1 rep max 4×5 (4 count down, 2 count pause, fast up!!!) Rest 2:00 between each.


Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For time.

25 min. cap “Scale accordingly” *Fast athletes in our gym will finish between 17-20 min. as RX*

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Supplementation Part II http://wasatchcrossfit.com/supplementation-part-ii/ http://wasatchcrossfit.com/supplementation-part-ii/#comments Thu, 12 Nov 2015 23:30:40 +0000 http://wasatchcrossfit.com/?p=39318  


Fish oil: Just do it.





Amino Acids aka BCAA (in the marketing/supplement world): These are essentially the building blocks of protien. Protein plays a role in buiding muscle and muscle recovery, and these amino acids are the basis of that process. There are many kinds anabolic, BCAA, essential, non essential. From a general stand point the “key” amino acids will be referred to as glutamine, taurine, ornithine, carnitine and arginine. While they are used in the supplement world to help delay the breakdown of protein which could potentially help produce more lean body tissue, speed recovery and aide in fat metabolizing these amino acids are used for an array of normal moment to moment and day to day bodily functions. So you can probably see the appeal of buying them as a supplement, they can make me feel better? Recover faster AND have more muscle? SWEET! Don’t forget that when you buy it they are generally coupled with great artificial sweetners that make it taste really delicious. Ok, so why may I not want to buy this as a supplement? I would say because you get it from all skeletal muscle you consume, any dairy products (this means your whey protein you already spent money on) or any other “complete protein source”. So what’s the point? Do your research, eat a well balanced diet and maybe, just maybe save some cash flow. But if you like it, and it makes you “feel” better or helps you perform better take it! Remember, always research your tail off before putting ANY supplement into your body.

Fish Oil: This is the one product I suggest everyone take. You can find me consuming about 5-6 grams a day. Which to many of you would be LOT of pills, but it all depends on the brand you take and its potency. Fish oil is a healthy fat that we don’t get much of in our diet. We always are looking to find balance and the fact is we eat a lot of stuff that is processed and has a ton of additives. With the additives in most of our foods we can experience interal inflammation in our gut, and our joints. Fish oil acts as an anti inflammation to those. Travel to countries that live off of the food they get fresh from the sea and you will find a healthy culture that probably out live us in life expectancy when it comes to general health. Of course even if we eat fish dailly here in Utah, it is not the fresh stuff free from mercury we could find if we lived elsewhere so even some of the food we get from the sea here is not ideal. I don’t want to discourage you from eating it but just make sure you are not eating canned salmon or tuna more than like 2 days a week.

When you go out to buy fish oil you are not looking for the brand that has just the most “milligrams per pill”. We are looking for the amount of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) this is the good stuff and the reason you are purchasing the pills period. The good news is in regards to servings, you can take as much as your body allows and there will be no real adverse health affects (except for frequent trips to the bathroom for emergency style #2). I suggest people find a brand that is not the cheapest, like most things you will get what you pay for. Buy something in the middle of the road at first, take exactly how much it says, and see if you notice anything, anything at all. Do that for a week, if you are ok with it, increase the dose a bit potentially even double it. Again, see if any change. It is always important to know exactly how much in grams you are taking. Example: Joe is a Wasatch athlete and he takes fish oil. Brand X gives Joe 1200mg/serving (2 pills), the EPA/DHA value is 150EPA and 150DHA.  Joe is really only taking 300mg of EPA/DHA. In order for Joe to be around 1 gram of the “good stuff” he needs to take 6 pills a day. Get it? He then would just the amount as he went on and see if he noticed any difference in his body, his performance, his joints….ect.

If no performance changes ever happen take heart…..fish oil is great for your hair, heart and nails. : )

**If you don’t have a thing for pills, they have liquid gels you are to keep in the fridge and have a ton of flavors that mask the “fishyness”. If you ever notice you have burps that taste like fish, you should upgrade and just change the brand. Now there are plenty in the market that do not leave you feeling that way, if no pills do the trick, the liquid form is best known for its lack of belching the fish breath.**





1. Heaviest split jerk possible in 10 min.
2. @ 75% of that lift 4×2 Push jerk
3. Coach’s choice (Triplet; include strict press somehow!)

**optional: Bike :10 ALL OUT…….:20 ALL OUT…….:30 ALL OUT 2 rounds…..rest as needed between attempts and rounds.

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