Athletic Lab Performance Fitness Challenge

Win prizes by competing in our daily workouts. The last week of each month will determine the top 3 male and female performers from our CF classes.

Our first monthly challenge will start on September 22nd and finish on September 27th.

The overall leader board will be determined by each day’s top 5 male and female performances.
1st place = 10 points
2nd place = 8 points
3rd place = 6 points
4th place = 4 points
5th place = 2 points

Points will be added over the course of the week to determine our Top 3 Performers.

For performances to be counted toward an individual’s point total you must complete the workout RX’d

Prizes will include:
Gift Cards (iTunes, Starbucks, etc.)
Water bottles
T-Shirts… and more.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 16th, 2014|News|0 Comments

Important factors to address in a softball-specific training program by Kelsey Haddock

[Kelsey Haddock is a Health Fitness Specialist Major at East Carolina University and an Athletic Development Intern at Athletic Lab]

Conditioning has not played a huge role in softball, and now-days most of the general training programs softball players are following do not exactly meet their sport-specific needs. Since softball incorporates many skills, and one of the most important being the ability to react proficiently to every aspect of the game, a softball-specific training program is crucial in order to maximize this ability.

In order to be able to design a softball-specific training program we must first understand the specific demands of the game. In this article I will address important factors a softball player must train in order to improve and maximize their athletic performance.

Energy Systems:

In terms of metabolic training, softball players should train overall fitness in the off-season, but the most important factor to train is the ability to make explosive movements for a short period of time. Therefore, it is the ATP-PC energy system that fuels just about every action in softball. Training the ATP-PC energy system involves sessions of repetitive 10-15 second bouts of maximum intensity work, with approximately two minutes of rest in-between to allow the system to replenish itself.

Note that when conditioning ATP-PC system, it is very important to build in plenty of rest. It is also important to stop the training session if the quality of the movements or the players’ power decreases significantly, because when this happens you are beginning to work on power-endurance, which is counterproductive if your goal is to only increase the ATP-PC systems capacity.

Strength:

The key here is developing muscular power, power is a function of speed + strength. But first it is ideal to have a base in […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 16th, 2014|Training Info|2 Comments

Performance at High Altitude: Risk vs. Benefit By Dominique Stasulli

[Dominique Stasulli is an Athletic Development Intern at Athletic Lab]

THE APPEAL

Hypoxia refers to the reduced oxygen content of the air. The average person may wonder why exercising or even living under that kind of self-imposed stress would be desirable….but endurance athletes are a different breed. There is a widespread popularity for athletes looking to gain an edge in cardiovascular fitness to travel to places of higher altitude for training, some even relocating. It is not unknown that the world’s best East African runners live and train at altitudes of 1500 to 2000m. Much [DS1] of the literature up to this point has gone back and forth on whether or not training at altitude really enhances performance. The physiological adaptations occur at essentially four steps in the oxygen transport system starting with alveolar ventilation and moving down the chain through lung diffusion, circulatory oxygen transport, and ending with tissue oxygenation. Hypoxic environments can be both beneficial and detrimental on the body’s adaptive mechanisms, depending on the mode and duration of exposure. This article serves to weigh the risks versus the benefits when considering altitude training as a means of enhancing cardiovascular and all-around fitness.

PROMISING EVIDENCE

The latest research in the Journal of Strength and Conditioning from August 2014 examined an eight-week program of intermittent hypoxic training (IHT) at submaximal versus maximal workout intensities. The IHT scheme consisted of two, weekly 40-minute runs under normobaric hypoxia interspersed with normoxic (normal oxygen) training on the other days. The experimental hypothesis stated that IHT would elicit greater gains in both the submaximal and maximal categories, with a resulting enhancement of exercise tolerance when compared with the control group. The single-blind study results proved IHT to be effective in enhancing cardiovascular […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 15th, 2014|Training Info|0 Comments

USAW L1 Sport Performance Coaching Course November 22nd-23rd

Athletic Lab will play host to another USA Weightlifting Level 1 – Sport Performance Coach on November 22nd-23rd. Harvey Newton of Newton Sports and head coach of the USA Olympic Weightlifting Team in 1984 will instruct the course. This course is excellent for Strength & Conditioning and CrossFit coaches, as well as the weightlifting enthusiast looking to improve their knowledge of the sport or learn the lifts.
Register for the course
See photos from our previous USAW L1 courses HERE and HERE.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 11th, 2014|News|0 Comments

Nutrition Seminar Series

There’s a wise saying that “You can’t out-train a bad diet.” Basically, you’ll never achieve your fitness and performance goals without nutrition being an important piece of the puzzle. What we’ve found is that most people are well-intentioned and have the necessary discipline but aren’t informed (or worse…..are misinformed). So Athletic Lab is excited to announce a 5 part nutrition education series. Each session will be lead by our Director of Healthy Living, Doretta Gaudreau, and take place on Tuesday evenings at 7pm. Each session will last approximately 50 minutes and provide applicable take-home information that you can immediately implement. You can attend all 5 sessions for $40 or any individual session for $10. Each session will focus on a different topic:

Nutrition 101 on September 30th

What is real food?
80/20 Rule
Food Group Guide
What Your Plate Should Look Like
Portion Sizes
Water/Beverage Consumption

Food As A Lifestyle: What Diet Is Best For Me on October 14th

Current trends/fad diets
Diet vs. Lifestyle
The Paleo Diet
Gluten Free

How To Nutrition on November 11th

Navigating the Grocery Store
Making A Plan
Organizing Your Food Life
Convenient Go To Meals

Supplements on December 2nd

Why take supplements
What supplements are effective
What is an effective dose of each supplement
When to take supplements in conjunction with meals and work outs
How to choose a supplement

5th Lecture to be announced

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 10th, 2014|News, Nutrition Info|0 Comments

Creatine: What all the fuss is about by Kelsey Haddock

[Kelsey Haddock is an Exercise Physiology student at the East Carolina University and is an Athletic Development Intern at Athletic Lab.]

What do you think of when you hear the word creatine? Well, the first image that pops in my head when I hear the word creatine is a man in the weight room with muscles on top of muscles. My lack of research and knowledge about creatine influenced my attitude towards this must-have nutritional supplement. I never knew the many benefits that creatine supplementation has on the human body, many of which are not even related to increasing one’s lean muscle mass. So in this blog, you will discover what all the fuss is about. Did you know our bodies naturally produce creatine? Creatine phosphate is a naturally occurring amino acid that is present in much living tissue such as the liver, kidneys, and pancreas. Creatine phosphate is stored in our muscles, where it can regenerate ATP, or in simpler terms, it can create energy during those high-intensity, short duration workouts4. Creatine’s most popular use is to improve ones strength levels, and in return increase lean muscle mass. How? By producing enough energy for your body to train harder, and progressively overload your system. Progressively overloading your system gives the body the ability to gain strength and build more muscle tissue2. Chad Kerksick, Ph.D., assistant of exercise physiology at the University of Oklahoma puts it into simpler terms, “If you can lift one or two more reps, or 5 more pounds, your muscles will get bigger and stronger”3. Research has shown creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high intensity exercise capacity and lean body mass […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 9th, 2014|Nutrition Info|1 Comment

Mary Robbins among top in world at 70.3 IRONMAN World Championships

This past weekend Athletic Lab triathlete Mary Robbins competed in the Suburu Ironman 70.3 World Championships. The World Championships will be held in Mont-Tremblant, Quebec, Canada. Mary had an amazing race and improved by over 7 minutes on her previous best time despite competing on a very challenging course. Mary was 20th in the world in the toughest age group and 75th overall Female (including all professionals). Congratulations to Mary!

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 8th, 2014|News|1 Comment

Alternative Methods to Post-Workout Recovery by Dominique Stasulli

[Dominique Stasulli is an Athletic Development Intern at Athletic Lab]

Every athlete strives to recover as quickly as possible from a workout; rest and recovery means rebuilding and rebooting for the next go. The greater the intensity of the training, the more resulting damage and inflammation that the body needs to work to repair. The most common solutions mimic the injury recovery formula, using one or a combination of rest, ice, compression, and/or elevation, based on personal preference. Relatively new tools such as foam rollers and massage balls are gaining popularity. Cool-downs and post-workout stretching have both been said to enhance blood flow and increase the clearance of exercise-induced chemicals such as lactic acid. Athletes looking to gain an additional edge in recovery outside of the traditional methods should look no further than their diet and the selective foods that could make the difference between high and low quality workouts in the subsequent days.

The key targets of optimal recovery include inflammatory reduction, clearance of oxidative free radicals, replenishment of muscle glycogen, and rebuilding damaged muscles. Lab markers for this type of micro-damage include creatine kinase (CK) released in proportion to the intensity of the exercise, and lactate dehydrogenase (LDH) attributed to the accumulation of lactic acid byproducts (2). Both of these markers are frequently assessed to measure overtraining in athletes and pathological disease states in the general population. The common quick-fix for most athletes is some form of over-the-counter NSAID to dull the pain and break down the source of inflammation. Many studies have shown that NSAIDs actually delay muscle regeneration and reduce the healing process of ligaments, tendons, and cartilage; not to mention the side effects are significant, especially when chronically used (1). Recovering properly […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 5th, 2014|Nutrition Info|0 Comments

FAQs on the Squat by John Evans

[This is a guest blog by John Evans. John is an Exercise Science major at Slippery Rock University in Pennsylvania and a former Athletic Development Intern at Athletic Lab]

Being that I am an undergraduate student at Slippery Rock University, I am frequently asked a multitude of questions from my peers in the field. One of the most common subjects of interest I am asked about are deep squats. Here are some questions and comments I hear day to day, and some of the answers I respond with:

Question: Why squat to depth if I don’t hit those joint angles in my sport?

Answer: Although this seems very rational due to the principle of specificity, it is not entirely true. If your a speed-power athlete, acceleration mechanics are going to put most athletes into deep hip, knee, and ankle positions. To run fast, you have to accelerate well. In addition, squatting deep can strengthen the hip, knee, and ankle thus decreasing the likelihood of injury.

Question: Can’t I just squat to parallel and get the same effect?

Answer: This is a loaded question, and promotes many other questions. For example, are you squatting to the same depth every time? Is your technique proficient as the weight goes up? Do you compromise depth as the weight goes up? How strong is your back? Often times as the weight increases during “parallel”, the quality and safety of the rep goes down.

Comment: Deep squatting is going to hurt my knees!

Answer: While it is true that deep squatting can produce more torque on the knee, the weight is usually lighter relative to a parallel squat. If done correctly, this allows quality to go up while maintaining safety. Squatting to depth may help strengthen the […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 2nd, 2014|Training Info|0 Comments

Athletic Lab 2014 Labor Day hours

In observance of Labor Day, Athletic Lab will feature a modified class schedule. Please note the following:

9am CrossFit & Foundations Class

10am Scholastic Speed & Performance Fitness / CF Strength Class

11am Scholastic Strength & CrossFit

12pm Weightlifting

We will resume normal training hours on Tuesday.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |August 27th, 2014|News|0 Comments