🏋️‍♂️ best pre-workout breakfasts before you hit the gym

Here’s what’s inside this week’s edition:

• How to use breakfast as your pre-workout

• A guide to a free weight-free biceps workout

• A firsthand account of the 2024 CrossFit Games tragedy

Nutrition

Make a Break for It

Hard training and early mornings go together like oatmeal and honey. So, the question becomes, why are you spending time and energy on pre-made pre-workouts when you can synergize your whole training session by frontloading your body with delicious breakfast foods instead?

If you want fast carbs or slow carbs, traditional breakfast foods, like the aforementioned oats and honey, more than have you covered. Add in classics like Greek yogurt and eggs for good fats and proteins, and you will have plenty of fuel to become the kind of person who smokes yourself before the rest of your co-workers can bother to wake up.

Find out how the most important meal of the day can become the most important part of your fueling strategy.

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Training Tips

Put Your Body Into It

If you want to learn to get big arms without using traditional weight training, you have two options: Go to prison and suffer the depravities contained therein, or check out this article all about building massive biceps with nothing but your body’s own weight.

Did you happen to see the arms on those Olympic gymnasts recently? Their oversized biceps veins pop out from the rings and right into every meathead’s soul. You’ll have to master some slightly more rudimentary movements to achieve your own biceps goals, such as the sometimes-maligned inverted row and a bevy of justly inveterated pull-up variations. But once you do, you’ll start seeing some real improvements.

If you want bigger arms, this is the chance for you to take a leap into the wild world of bodyweight hypertrophy.

CrossFit

A Lifeguard’s P.O.V.

Among those criticizing CrossFit for the death of 2024 Games competitor Lazar Ðukić is Rudy Trevino, a spectator at the event where Ðukić lost his life over the weekend. A former lifeguard with open-water rescue experience, Trevino feels the infrastructure set up for the 800-meter swim was insufficient and the loss of life preventable.

Trevino recounts the entire incident from his perspective, noting that he saw signs that something was not right with Ðukić almost immediately. With no emergency response activated, Trevino attempted to signal an alert, but none was forthcoming. Could the incident have been avoided? Trevino and others feel more could have been done to ensure the safety of the athletes involved.

Everything Else

Olympic Gold; Made in China

• Weightlifting belts are one of a handful of absolutely necessary accessories for serious lifters. The best 12 belts on the market come in all shapes, sizes, and colors to help you brace against the fight for new PRs.

• Mitchell Hooper attempts to use the laws of thermodynamics to dispute the need for Eddie Hall’s insane claim of a 16,000-calorie-per-day nutrition plan.

• The Chinese Weightlifting team absolutely dominated the Olympics by claiming gold medals in five of the six possible divisions.