Warm up 

Barbell complex Warm Up #3

1. Deadlift

2. Back squat

3. Good morning

4. Press from behind the neck

5. Front squat

6. Press from the front

7. Thruster 

WOD

12x 

30:30

Pull ups/ Face pulls

Squat clean thrusters 

Warm Up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

1. -Lateral jumps

2. -Skater jumps

3. -High knees

4. -Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. -Heel walk

2. -Toe walks

3. -Dynamic walk

4. -Toy soldiers

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

10x Tabata

Jump rope (single or DU)

*3 minute rest period

Game:

10x Tabata

Complex 3 mountain climber + stand up

*3 minute rest period

Cash out:

10x tabata

Burpee 

By Coach Ray Traitz | Health, Fitness & Strength Coach

📧 amrapfitness@hotmail.com

Introduction: Beyond the Gym – Creatine for Life

Creatine monohydrate is one of the most well-studied supplements in the world of fitness and sports performance. But its benefits extend far beyond just lifting heavier weights or sprinting faster. Modern research highlights creatine’s role in cognitive function, neurological health, and even longevity.

Coach Ray Traitz has been experimenting with creatine alongside his clients to enhance strength, recovery, and mental clarity, making it a cornerstone of his approach to holistic health.

Fact #1: Creatine Powers Physical Performance

Creatine is a naturally occurring compound stored in muscle cells as phosphocreatine, which helps regenerate ATP—the body’s primary energy molecule.

• Strength & Power: Supplementation can increase maximal power output by 5-15%.

• Muscle Growth: Promotes water retention in muscle cells, stimulating protein synthesis.

• Recovery: Reduces exercise-induced muscle damage and supports faster recovery.

Application: Daily doses of 3–5g of creatine monohydrate can enhance performance across resistance training, sprinting, and high-intensity interval workouts.

The Science Behind Creatine

Leading Researchers:

1. Dr. Eric Rawson – Exercise & Creatine

• Creatine improves high-intensity performance and training volume.

• Supports lean muscle mass gains during resistance training.

• Helps older adults maintain functional strength and independence.

2. Dr. Mark Tarnopolsky – Neuromuscular & Cognitive Research

• Creatine enhances cognitive performance, especially under stress or sleep deprivation.

• Supports neuroprotection and mitochondrial function.

• May slow age-related decline in muscle and cognitive capacity.

3. Dr. Andrew Jagim – Sports Nutrition & Recovery

• Reduces markers of muscle damage after intense exercise.

• Improves anaerobic capacity in athletes.

• Supports hydration and cellular energy metabolism, critical for recovery and longevity.

Fact #2: Creatine Supports Cognitive Function

Research increasingly shows creatine’s benefits extend to the brain:

• Memory & Learning: Creatine supplementation improves short-term memory and intelligence tasks in some studies.

• Mood & Mental Fatigue: Helps reduce mental fatigue, particularly during high-stress tasks.

• Neuroprotection: Supports ATP production in neurons, offering protection against neurodegenerative diseases.

Application: Creatine is not just a “muscle supplement.” Incorporating it can support mental clarity during work, school, and even daily decision-making.

Case Studies: Creatine in Action

1. Strength & Aging (Rawson, 2018)
   Older adults taking 5g/day for 12 weeks increased lean mass and improved leg press strength by 15%, showing functional benefits for mobility and independence.

2. Cognitive Performance (Tarnopolsky, 2019)
   College students taking creatine during sleep deprivation tasks had better memory retention and faster reaction times, highlighting its cognitive potential.

3. Athlete Recovery (Jagim, 2020)
   Competitive athletes supplementing with creatine had lower post-workout inflammation and muscle soreness, enabling higher training frequency and volume.

Fact #3: Longevity & Cellular Energy

Creatine enhances cellular bioenergetics, which is critical for:

• Maintaining mitochondrial function

• Supporting muscle preservation with age

• Reducing fatigue and improving overall resilience

Application: By sustaining energy at the cellular level, creatine may contribute to healthy aging, making it more than a supplement for athletes—it’s a tool for longevity.

Coach Ray Traitz’s Approach to Creatine Supplementation

Coach Ray integrates creatine into his programs with a focus on:

• Strength & Recovery: Pairing supplementation with progressive resistance training.

• Cognitive Enhancement: Timing creatine intake with mentally demanding periods to improve focus.

• Longevity Strategy: Using creatine as part of a holistic lifestyle plan, including nutrition, sleep, and stress management.

Clients who adopt this approach often notice improved performance, recovery, energy, and mental clarity, making it a multi-faceted tool for health optimization.

Closing Thoughts: Creatine – A Supplement for Life

Creatine monohydrate isn’t just for bodybuilders. It’s a scientifically backed, safe, and effective tool that supports:

• Strength & muscle health

• Cognitive performance

• Recovery & cellular energy

• Longevity & overall metabolic health

For those seeking a holistic approach to strength, brain function, and long-term wellness, working with an expert like Coach Ray Traitz ensures optimal dosing, timing, and integration into a comprehensive health plan.

📧 Contact Coach Ray Traitz: amrapfitness@hotmail.com

Resources

1. Rawson, E. S. et al. (2018). Creatine Supplementation in Older Adults. Journal of Strength and Conditioning Research.

2. Tarnopolsky, M. (2019). Creatine as a Cognitive Enhancer. Nutrients Journal.

3. Jagim, A. (2020). Effects of Creatine on Recovery in Athletes. Sports Medicine.

4. Kreider, R. B. (2017). Creatine in Sports, Health, and Longevity.

5. Forbes, S. C., & Candow, D. G. (2019). Creatine Supplementation in Aging Adults. Frontiers in Nutrition.

Scotty

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).