Welcome to this week's Fit & Fueled Masters newsletter, proudly sponsored by Black Label Supplements, the official supplement partner of 4x CrossFit Games Champ, Jason Grubb. Black Label provides supplements designed specifically for athletes who demand the very best in performance, recovery, and overall health. Whether you're a seasoned CrossFit Athlete or just starting your journey, Black Label Supplements has the right solution for you.

Now, onto this week's main topic: Lifting vs Cardio: How do Masters CrossFit Athletes combine them effectively? This question has sparked countless debates in CrossFit boxes around the world. Let's dive in!

🏋️ Why It Matters: Strength isn't vanity; it's vital. As you age, muscle mass decreases. In the box, strength equals performance—period.

📅 The Plan: Use periodized strength training to focus on squats, deadlifts, Olympic lifts, etc. Incorporate movements directly affecting your CrossFit performance.

🏃‍♀️ Heart & Hustle: Beyond the treadmill, cardio in CrossFit involves metcons, monostructural workouts, and even some old-school endurance training.

⚖️ The Balance: Don't kill your gains with too much cardio. Mix in just enough to help with endurance without sacrificing strength.

⏰ Double Trouble: Short on time? Double sessions can work but plan them smartly. For instance, do lifting in the AM and cardio in the PM, giving your body time to recover in between.

🔋 Rest & Recovery: Prioritize rest days and surround your intense double-session days with lighter activities or even full rest days.

🍗 Fuel Right: Your body needs the right nutrients after lifting and before cardio. Think protein shakes and fast carbs post-lift and fast carbs and electrolytes pre-cardio.

💦 Smart Moves: Look beyond stretching. Consider foam rolling, contrast heat/cold, or even compression gear if it fits the budget.

🛌 Sleep & Supplements: Never underestimate the power of a good night's sleep. Consider supplements (Black Label Supps) for added recovery benefits.

📆 The Long Game: Got a competition coming up? We can help you taper and peak at the right time through periodized training.

💡 Specialized Guidance: You're not in this alone. Consider programs tailored for Masters by Masters that sync with the competitive CrossFit season, prioritize your safety, and help you hit your specific goals.

You're not just lifting weights and running laps; you're fine-tuning a machine—your body. With the right strategy, you can conquer any WOD or Competition that comes your way. So, keep these guidelines in mind, and let's smash those PRs.

🔥 Stay Fit, Stay Fueled, and embrace the journey!

Jason

We have exciting news! Bolder Athlete is launching a new 8-week strength cycle, "Bolder Gains," beginning on August 28th. Designed exclusively for our Masters Athletes, it's not just a training cycle; it's a strength and performance revolution. Here's a sneak peek:

Don’t miss out on this opportunity to elevate your fitness game and crush some lifting PRs. Let's redefine strength together!

In Episode 29 of the Masters in Motion Podcast, we're diving into some of the most pressing topics in the CrossFit community that are causing both excitement and concern.

First, we tackle the rumors swirling around CrossFit's potential changes to the Age Group and adaptive athletes' categories in the CrossFit Games. What's the truth behind these whispers, and what could these changes mean for the future of CrossFit competition? We provide insight, speculation, and our perspective on what a Masters Only CrossFit Games could look like. Is it a step forward, or a loss for the community?

Next, we switch gears to offer some vital strategies for the upcoming 2023 Legends Championship Online Qualifier. With six workouts released simultaneously and the opportunity to plan them around your own schedule, this unique format requires a different approach. We share our thoughts on how to tackle these workouts, plan your recovery, and maximize your performance to secure a spot in the Legends Championship. Whether you're an elite competitor or someone looking to make a mark, these insights could be the key to unlocking your potential.

Finally, we'll discuss how these current events reflect the ever-changing landscape of CrossFit and how they could shape the sport's future. Join us for an engaging, insightful, and timely episode that cuts to the heart of what's happening right now in the world of Masters CrossFit competition. Whether you're an athlete, coach, or fan, this episode has something for everyone! #MastersInMotion #CrossFitFuture #LegendsChampionship2023

Pick of the Week:

Jason: Grinds Coffe Pouches

Rick: Whoop Podcast on Breathing

If you’re a masters athlete looking for a training program developed BY MASTERS FOR MASTERS → Get to know Bolder Athlete. My training program. #getboldernotolder

Jason