Warm Up
Single Arm DB warm up #2
*Coach’s choice for cardio
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB snatches (5 right/ 5 left)
WOD
4 rounds of:
10 Man makers (push up + renegade row both arms)
10 single leg DB deadlift L/R
10 windmills L/R
Warm up
Band warm up #2
3 x 15 reps
Seated band rows
Banded lunge with rotation (R/L)
Banded standing press
Dynamic walk
Bicycles
Banded diagonal wood chops
Walking lunge with Sampson
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
3 minute AMRAP
Pull ups/ Face pulls
*3 minute rest period
Game:
3 minute AMRAP
With a low anchored band
Squat + row + rotation
*3 minute rest period
Cash out:
3 minute AMRAP
5 mountain climber
15 DU or 30 singles (jump rope)
Warm up
SB warm up #2
3x 6-10 (depending on load) reps of:
Bear hug squats
Walking knee hugs
Deadlifts
Dynamic walk
Ground to shoulder
Toy soldiers
Partner WOD
30 minute Ping pong
5 SB squats
10 lateral jumps over SB
3 SB G2S
3x each 50ft SB carry (anyhow)
5 SB SDHP
3 burpees over the SB
Warm Up
The other warm up #2
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext/ good mornings
15 ring rows
WOD
For time:
100 Pull ups
90 Dips
80 Alt v ups
70 Jump lunges
When it comes to longevity and peak performance, most people think about diet, exercise, or supplements like protein and omega-3s. However, one lesser-known but powerful compound is making waves in the health and fitness world: taurine. Known for its role in cellular health, energy production, and even anti-aging, taurine is an essential amino sulfonic acid that deserves a place in your daily wellness routine.
Coach Ray Traitz, with decades of experience as a health, fitness, nutrition, and strength coach, has been integrating taurine-rich strategies into his training programs. Both in his own regimen and with clients, taurine has shown benefits ranging from improved exercise recovery to enhanced overall longevity.
Taurine is often classified as a “conditionally essential” nutrient. While your body can produce small amounts, the majority comes from diet or supplementation. Found in foods like meat, fish, and eggs, taurine plays a critical role in:
Cellular Health: Taurine helps regulate calcium levels within cells, protecting them from oxidative stress and damage.
Heart Function: It supports cardiovascular health by improving blood pressure and reducing inflammation.
Energy and Recovery: Taurine boosts muscle function and reduces fatigue, making it a staple for athletes.
Here are three prominent researchers exploring taurine’s role in health and longevity:
Dr. Gupta has extensively studied taurine's benefits for the heart and circulatory system. His findings include:
Reduced Blood Pressure: Taurine improves vascular function and helps regulate sodium levels, leading to lower blood pressure.
Anti-Inflammatory Properties: It reduces systemic inflammation, a key driver of aging.
Enhanced Lipid Profiles: Taurine supports healthy cholesterol and triglyceride levels.
Dr. Azuma’s work focuses on taurine's impact on metabolic health. Key insights include:
Blood Sugar Regulation: Taurine improves insulin sensitivity and glucose metabolism.
Fat Oxidation: It aids in breaking down fat stores, supporting weight management.
Mitochondrial Function: Taurine enhances energy production at the cellular level.
Dr. Sharma has explored how taurine supports cognitive longevity. His research shows:
Neuroprotection: Taurine reduces oxidative stress in the brain, lowering the risk of neurodegenerative diseases.
Mood Stabilization: It regulates neurotransmitters like GABA, promoting relaxation and focus.
Cognitive Enhancement: Regular taurine intake improves memory and learning.
Cardiovascular Health: Dr. Gupta’s research on hypertensive patients demonstrated that taurine supplementation lowered blood pressure and reduced arterial stiffness within eight weeks.
Improved Recovery in Athletes: Dr. Azuma’s trials with endurance athletes showed faster muscle recovery and reduced soreness when taurine was taken post-workout.
Cognitive Benefits in Aging Adults: Dr. Sharma conducted a study where older adults who supplemented with taurine experienced significant improvements in memory recall and executive function after six months.
In his work with clients, Coach Traitz emphasizes the importance of taurine-rich foods and, where appropriate, supplementation. His strategies include:
Encouraging clients to consume taurine-rich foods like shellfish, dark meat poultry, and eggs.
Recommending taurine supplementation for athletes aiming to optimize performance and recovery.
Designing training plans that combine taurine with proper hydration and electrolytes for better endurance and reduced muscle cramping.
On a personal level, Coach Traitz has found taurine supplementation beneficial in maintaining his high-intensity training regimen. He’s currently experimenting with taurine as part of his longevity plan, noting improved energy, faster recovery, and better focus.
Taurine’s benefits go beyond performance—it’s a key nutrient for aging well. By protecting your heart, brain, and muscles, taurine helps ensure you stay active and vibrant as you age.
Whether you’re looking to incorporate taurine into your routine or develop a comprehensive longevity strategy, Coach Ray Traitz is here to help. With decades of experience, he tailors programs to individual needs, ensuring you maximize your potential.
Ready to take the first step toward a healthier, longer life? Contact Coach Ray Traitz at amrapfitness@hotmail.com to get started. With his guidance, you can unlock the benefits of taurine and other longevity strategies to transform your health and performance!