What are some peer reviewed, field tested (and legal) methods of improving performance in the gym and on the field, that do not involve transfusing blood or hiring Lance Armstrong's support team?
I just recently (2 months ago) got back into doing Crossfit. I realize that I am in horrible shape and can't match my performance from a couple years ago. Most of this comes from gaining almost 45 pounds from a desk job and stress. Now, I have a lot more time and I am excited to be back lifting and getting stronger. I want to get stronger and faster and I want to do it quickly!
I was at my local Crossfit box on Friday and saw people do the 14.5 open workout
to try and qualify for the Reebok Crossfit games for 2014. The workout was as follows:
21-18-15-12-9-6-3 reps for time of:
A respectable time I've been told is around the 20 minute mark. It would probably take me twice as long given my physical condition :(
On the other hand, the people who end up at the games are pulling sub 10 minute times for such a workout. That baffles my mind. Given the work that is required for such a workout, how can the body put out so much energy in such a short period of time? How can you not be in pain or kill yourself? ( I know about Rhabdomyolysis but let's not get there in this post).
Are these athletes taking any supplements that the general public isn't aware of? Do they have a strict training regimen that involves spending hours in the gym? How do you get that good?
One of the issues I think I have with the Crossfit philosophy is this: If you don't know what you are going to be tested on (say the workouts for the qualifying rounds of the games), how do you get good at it? There is no way anyone can prepare for the 14.5 workout if you haven't trained for it.
How do you train to get better at the WOD's at Crossfit?
Should I supplement my WOD's with a strength training program such as StrongLifts 5x5?
That being said I am interested in reading some peer reviewed papers or scientific studies that show extreme athletic improvement through (legal) supplements or a specific training regimen. It could be anything - say from specific dosing schedule for creatine, to supplementing with baking soda to counteract lactic acid. I just want to read articles that have been scientifically validated - I am not interested in bro-science for the lack of a better word.
I am also looking for book or article/paper recommendations about people who weren't really athletic but through application of either a legal supplement or specific training method started competing professionally and are now at the top of their sports. Once again - it could be either marathon running or crossfit or olympic lifting. The sport is less relevant than the degree of change affected through the supplementation or specific training method.
Links to blogs are also welcome - I know of Alan Aragon and Lyle McDonald. Who are the others I should be reading?
Also, what are some of the newer supplements that are the popular with the crossfit crowd these days?
As a guide, my goals for this year are (in no particular order):
1) complete a tough mudder
2) run a marathon (I've never run one before), and run one good enough to qualify for the boston marathon
3) hit the intermediate strength standards
(@165 pounds for a male)
Help me achieve those as quickly and efficiently as possible.>