"Vagabond Yoga Class + Mike K. Write Up on Creatine Benefits"(9.24.2014)

Benefits of Creatine

  • Modulation of energy metabolism – Creatine operates as an energy and pH buffer during exercise. Creatine kinase catalyzes a reaction between free creatine and phosphor ions (from the breakdown of ATP to ADP), resulting in phosphocreatine (PCr), which is locked into the muscle cell due to its strong negative charge. The PCr can then react and faster recovery between sets, specifically in the short duration/max effort energy system.
  • Increased protein synthesis – Supplementing with creatine helps ADP to re-form ATP during exercise, and during rest periods more PCr is generated. All of this equates to more energy during sets.  Supplementation has also been shown to increase intracellular water retention. Aside from aesthetics, it may have an anabolic effect as well. Hyper-hydration stimulates protein synthesis and inhibits protein breakdown, and cell volume has a correlation with catabolism in a variety of ailments. Numerous studies have confirmed that creatine supplementation prevents protein catabolism.
  • Buffering acidosis – This is theorized to happen through two mechanisms: one is from creatine bonded with H+ (acid) ions, and through skeletal muscle cell volumization (hyper-hydration), therefore diluting, or delaying, acidosis of myocytes.
  • Cognition, RPE, Fatigue – Really interesting recent avenues of research here; some fairly legit studies showing statistically significant benefits across the board.  I used to say “Your Mom doesn’t need creatine, just performance athletes”, but I actually can’t say that anymore.  Mechanism is somehow mediated through dopamenergic and serotonergic pathways…maybe somehow affecting the “central governor” via serotonin?  Beyond that, I got nothin’.  That’s going down a crazy deep rabbit hole.

*Vagabond Yoga Class on Wednesday, September 24th @ 7:35 pm*


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep 
3 minutes of z1 work
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Single Leg + Upper Body Push/Upper Body Pull/Core
A1. DB Bench Press, 12 reps, 10 reps, 8 reps, 6 reps,Crest 1:30 between sets.
Go Up in weight every set
A2. DB Bent Over Row, 8 reps/each arm x 4 sets, rest 1:30 between sets.
A3. DB Reverse Single Leg Lunge, 8 reps/each leg x 4 sets, rest 1:30 between sets.
B. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: Ring Rows, 8-10 reps-You can Elevate Feet
Even Minute: Push-Ups AMRAP 25 seconds(You may do Banded Push-Ups)
B. Fitness Phase
Upper Body Press Oly Style+ Upper Body Pull/PC+ Single Arm/Carry KB or DB
A. Push Press, 3 sets of 5 reps, rest 2 minutes between sets.
Pause 2 seconds in the bottom/rack position
B1. Pendalay Row @ 31×3 x 5 reps x 3 sets, rest 1:30 between sets.
B2. Romanian Deadlift @ 30×1, 5 reps x 3 sets, rest 1:30 between sets.
B3. Hollow Holds x 30 seconds x 3 sets, rest 1:30 between sets.
C1. DB or KB Farmer Carry x 60 Meters x 3 sets, rest 1:30 between sets.
C2. Back Extensions @ 30×1, 10 reps x 3 sets, rest 1:30 between sets.
C. Competition Phase
AM Session
A. Muscle Snatch, 5 reps x 1 set, 4 reps x 1 set, 3 reps x 2 sets, 2 reps x 1 set, rest 2 minutes between sets,
Go up in weight every set
B. Snatch Deadlift, 100%, 3 reps x 3 sets, 2 reps x 2 sets, rest 2 minutes between sets.
C. 3-Position Snatch(floor-above knee-mid thigh)- 65% x 2 sets, 70% x 2 sets, rest 1:30 between sets.
D. Front Squat Moderate of the following:
60% x 4 reps @ 22×1
65% x 4 reps @ 22×1
70% x 4 reps @ 22×1
60% x 4 reps @ 22×1
Rest 3 Hours
PM Session
5 Minutes @ 85%:
10 Cal Airdyne
10 Burpees
–rest 3 minutes
5 Minutes @ 85%:
10 Hang Power Cleans @ 115/75 lbs
20 Walking Lunges
–rest 3 minutes
5 Minutes @ 85%:
Run 100 Meters
10 Wall Balls
–rest 3 minutes
5 Minutes @ 85%:
10 Cal Airdyne
25 Double Unders
–rest 3 minutes
5 Minutes @ 85%:
Run 100 Meters
2 Muscle-Ups + 3 Ring Dips
–rest 3 minutes
5 Minutes @ 85%:
10 Cal Airdyne
10 Burpees
*For Those who have to do back to back sessions in a row, and time is a constraint, then do the following*
A. Muscle Snatch Work
B. Front Squat Work
C. PM Session
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