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Blonyx Creatine + HMB

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Friday 9-16-15

Blonyx HMB + Creatine

At MI CrossFit we are in the middle of a “Strength cycle”, (notice all the back squats and additional barbell work?!?). If you are looking to compliment the training you are doing in the box with a good supplement to aid in strength development, consider Blonyx.

I am only bringing this because I use it and have been for about 6 months…. and it works. I am very cautious about offering up a bunch of supplements at the gym. But there are a few I use and believe in. Progenx Recovery is one, Blonyx is the other. If you want to help with strength gain power development and recovery, give it a try.


HMB+ Creatine is a high quality, clean, paleo friendly supplement that speeds strength development and muscle repair in training athletes. It is made to be simple, additive free and easy to understand while also being safe to take and independently shown to be effective.

HMB is important in muscle health. It is stored in the muscles and used to build, maintain and repair muscle cells.

Creatine is stored in the muscle and acts as a very rapid, but limited source of energy for very high intensity muscle contractions.

HMB reduces the recovery time required between training sessions through decreasing muscle damage from training

Read more: Blonyx HMB + Creatine 

I also listened to this Podcast months back and found it really helpful in understanding Creatine. Discussion starts at the 33:45 min mark.

The Barbell Shrugged guys talk more about Creatine on this episode, check out this video. The whole thing is worth a watch because they discuss some cool old myths, but they start at the 33:45 minute mark for creatine.

“What is the purpose of Creatine: it really effective for about everything.  Mental acuity, power out put, over all strength … and it allows you to make energy really, really fast (recovery).”

Game Day Friday
Funnel Tag – 5:00

Divide the class into groups of 6 or 7 athletes. Each group chooses one athlete to be the tagger and one athlete for the tagger to pursue. The group faces each other in a circle, arm-over-arm, and spins to the left or right in an attempt to keep the chosen athlete as far from the tagger as possible. The tagger must remain outside the circle, sprinting around it in pursuit of the prey. If the tagger successfully tags the athlete, cyclone athletes must do 5 burpees. If the cyclone fends off the tagger for a predetermined amount of time (1-2 minutes should suffice), the tagger must complete 5 burpees. Choose a new tagger and target for each round.

Back Squat
3 x 3
use 95% of your 5 RM or 85% of 1 RM


10 Push Press 115/75# *No push jerks*
10 KB Swings 53/35#
10 Box Jumps 24/20″

compare to 4-11-16

Jack 4.11.16
Jack 4.11.16