Crossfit and Pre Workout – WOD “Workout Of the Day”

pre workout enduranceCrossfit has been successfully sweeping across this country and worldwide in recent years.  About 20 years ago, a company called “Crossfit” began from a single gym.  Now it is more of a concept than a brand.

Crossfit is a lifestyle of exercise and nutrition with primary goals for weight loss, strength training, teamwork and for general health.  This being said, Crossfit and pre workout can go hand in hand.

Because of the way CrossFit is designed, it is a full body exercise routine that uses “functional” movements.  It great for your entire body, inside and out.

Crossfit focuses on strength, stamina and cardio, based on everyday movements that are turned into an intense conditioning program.  Whether you are a beginner or intermediate, this is truly a rewarding program if you are willing to put in the work.

If you are into Crossfit, HIIT or any other kind of high intensity training program, you may be thinking about using a pre workout supplement to increase your performance and efficiency in the gym.  You are in luck.  Pre workout supplements are designed specifically for high intensity exercises like this.  As opposed to long distance running for example, Crossfit requires more energy for short term bursts and Amino Acids for recovery between these bursts.

In this post, I will get into some Crossfit basics (which you may already know).  Why pre workout works for Crossfit and other high intensity exercise.  I’ll review some pre workout supplements that are most effective for Crossfit.  Lastly, I will describe the process or recovery for your post workout.

Crossfit and Pre Workoutpre-workout-drink

Pre workout is a safe, healthy and low calorie way to supersize your performance to achieve your training goals.  These are not like your typical Caffeinated energy drink.  Pre workout powders and drinks are designed to give your muscles more strength and stamina.

Some of the Amino acids (or essential proteins) that they contain, will also enhance blood flow.   This brings more of the needed oxygen and nutrients to your muscles faster.

The energy that a pre workout brings, will help you power through to the end of your fitness program.  It will help keep you energized, therefore increasing motivation and focus.

crossfit-pre-workoutThe reason that pre workout supplements work so well with a Crossfit routine, is because of the explosive movements that this sport requires.  First, the Caffeine will kick in to keep you motivated through repetitive, difficult movements.  Next, the Amino Acids are used to enhance your all around muscle performance.

The Amino Acid, Nitric Oxide is what brings you the vascularization that increases more blood flow.  During exercise, the muscles use up more Oxygen, protein and other nutrients at a much higher rate.  These need to be replenished quickly.

Another Amino Acid, Beta Alanine works as an antioxidant to keep you stronger, longer and decrease fatigue.

You will also find a range of B vitamins in a pre workout supplement.  These are a natural form that produces energy.  When the label lists Ribofaviin, Niacin or Thiamin, these are other names for Vitamin B.

These ingredients are put together scientifically to give the energy and performance necessary when performing a high intensity exercise such as Crossfit.

If you happen to be Caffeine Intolerant, you can still get the benefits of a pre workout supplement in a Caffeine Free Pre Workout.

What Are The Best Pre Workout Supplements for Crossfitwomen-pre-workout

A cool thing about a Crossfit program is that “it gives you back what you put into it”.  You have a choice of how hard you want to push yourself, and what goals you are willing to achieve.  Assuming that you are the type that goes at it hard, you will need a pre workout supplement that does the same thing.

If this is the case, I am would recommend some of the stronger pre workout supplements.  You will need one that provides extra energy and Aminos for endurance and muscle recovery.

The strength of a pre workout powder can also be adjusted by the quantity that is mixed.  Just be very careful not to overdo your portions at first.  Work your way up slowly.  Pre workouts are strong supplements, and overdoing it will result in headaches, jitters and sleepless nights.

vintage-blast-pre-workoutOne pre workout that comes to mind first is called Vintage Blast Pre Workout.  Reason being, is that is boasts of a two stage pre workout supplement.  I have had good results with this brand, and have posted a thorough review on this website.

The Vintage Blast Two Stage System gives an initial “pop” of energy in the beginning, and then delivers steady energy and hydration throughout the rest of your workout.

That’s why I feel that Vintage Blast is a great option for more intense, continuous workouts such as Crossfit.  Vintage Blast also contains additional nutrients and micronutrients to help with hydration and performance.


I also recommend the ever-reliable C4 Orginal Pre Workout.  This may be one of the strongest available.  It is sure to get you through any high intensity workout.

C4 Original contains an “explosive Energy Blend” that consists of 150mg of Caffeine in addition to other naturally derived Caffeine sources.  C4 is packed with the necessary Amino Acids that the body needs for an intense exercise routine.

I also keep C4 Original in my regular pre workout rotation and have done a review on this as well.

Here are some recommendations on a few other top ranked pre workouts in my post titled What Is The Best Pre Workout Supplement.

celsius-heatIf you are into convenience and on the go, you may want to try a pre workout drink option.  You can’t adjust the strength to your preference, but it does come in a pre-mixed can that you can take with you.

A couple of options for a great pre workout drink are C4 Energy Drink and Celsius Energy Drink.


In addition to a pre workout supplement, you can also try an Intra Workout Supplement or BCAA’s.  These are very popular because they provide the nutrients and hydration during the time of your workout.

I use these brands personally on a regular basis, so if you have any questions please leave them at the bottom of this post and I will respond.

Healthier Pre Workout Supplement Options

Natural-pre-workoutSince exercise goes hand in hand with nutrition, I’m going to introduce you to a couple of healthier pre workout supplements options.  These are quickly becoming more and more popular in the nutritional supplement industry.  The first is the All Natural Pre Workout Supplement.  The difference here is that it does not contain any artificial flavors, colors of

There is an Organic Pre Workout Supplement category, which does not contain any artificial ingredients either.  However, on top of this, it is produced without pesticides, fertilizers or any other chemicals.

vegan-pre-workoutLastly, there are the Vegan Pre Workout Supplements.  For the most part, these Vegan products have the same standards as All Natural and Organic.  However, they do not contain any animal or dairy products.

The “All Natural” Pre Workouts tend to have a little stronger amount of Caffeine and Amino Acids, as this is more closely related to the mainstream pre workout category.  The Organic and Vegan have more specialized ingredients, so don’t always have quite the kick, but are definitely a healthier option.

Crossfit Muscle Recoveryprotein-shake

Since Crossfit is one of the most intense exercise programs you can do, it takes a larger amount of nutrients and Amino Acids to replenish your muscles.  Post Workout Protein Powders are the best way to promote proper muscle recovery.  These also contain Amino Acids which are the building blocks of protein for muscle development.

After a hard workout, the muscle tissues are broken down and need a lot of these Amino Acids(proteins) and nutrients to rebuild stronger.  The peak absorption time to get these nutrients to your muscles is about 1-4 hours after your exercise.  This is critical for muscle growth and development.

Post workout supplements for recovery are for everyone, but you can also find Men’s Protein Powder as well as Protein Powder for Women.


Crossfit can be extremely rewarding, but the most intense and grueling training methods that you can perform.  This is why you need every advantage that you can get for added performance, as well as keeping up with your personal fitness goals.

A pre workout is perfect for this sport since it is aimed exclusively for a high intensity type of exercise, as opposed to an endurance exercise such as long distance running.

exercise-pre-workoutCrossfit is a full body, functional sport that demands vigorous energy and hard work to accomplish extreme tasks.  For this kind of exercise, the combination of the energy and motivation from the Caffeine, and the strength and recovery from Amino Acid proteins will help your body get through these movements with more power, agility and less fatigue.

In this post, we explained how the ingredients in a pre workout supplement are used to reach these goals.  We have also listed some recommendations on some of the better pre workout brands for this extreme sport.  Lastly, I thought that it would be a good idea to suggest some healthier pre workout options to try.

My goal here is to provide better knowledge of the benefits and advantages to using a pre workout with your Crossfit program.  If you are interested in giving it a try, hopefully this will give you enough information to get started successfully.

If you have any further questions on pre workout and Crossfit, please leave a comment in the box below and I will respond.

For more pre workout recommendations, see What’s the Best Pre Workout Supplement





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