This document provides a detailed summary of a typical day for Ryan Bergh, a former minor league baseball player and current CrossFit trainer. It describes his intense morning CrossFit workout routine, including dynamic warmups, strength training, and high-intensity metabolic conditioning circuits. It also outlines his supplementation regimen with USPlabs products to support muscle growth, energy, joint health and recovery. The day concludes with a nutrition plan focused on whole foods and adequate protein to aid in recovery from the strenuous daily workouts.

1. I’ve been on a permanent “cut” my whole life. Even as a
professional baseball player, I was unable to achieve a healthy
body composition. I was able to add strength fairly easily, but never
lose the fat I wanted to. Enter CrossFit – not just a workout, but a way oflife. You become more resilient, stronger and you welcome the daily challenges thatawait you. You accomplish feats you never dreamed you would be able to do. For me,CrossFit has lit a fire. When I started, it may have been just a match, but it has quicklygrown into a full-fledged inferno.
• 4:45am– I wake up, mix and drink 2 scoops of USPlabs’ fruit punchModern BCAA™ and 2 scoops fruit punch Jack3d micro™. I usually train in afasted state, as it’s hard to eat much before a 5:30am high intensity WOD. Theunique ratio of leucine and other aminos in Modern BCAA helps me not waste themuscle I’m working so hard to build. Also the added electrolytes are key. I sweatbig time, so keeping my levels in check is important for my performance. Legcramps during “Annie” certainly won’t result in a PR! Jack3d micro gives me good,consistent energy to help me push myself to my limits every day. In CrossFit afew more consecutive reps can mean the difference in a PR or not.
• 5:30am– Class has started. 400m jog to get the blood flowing. Thenback in the box for dynamic warm-up of bear crawls, soldier walks, walking lungesand inch worms. Followed by 2 rounds of “Cindy”.
• 5:50am– Loosened up and moving to the skill/strength portion of theclass. I get out a barbell and perform the Burgener warm-up, followed by a 10minute EMOM (every minute on the minute) of 3 reps starting light and buildingup.
• 6:10am– 15 minute AMRAP (as many reps/rounds as possible) of 3 hangcleans and 6 ring push-ups.
• 6:25am– Cool down and mobility, followed by a post-workout shakeof 8oz coconut water, 1 serving of protein powder, 1 banana and 2 capsules ofSuperCissus™. With the high intensity pounding and grinding my body goesthrough on a daily basis, I need the joint support. With a solid mobility andstretching routine, you will certainly improve your longevity in CrossFit. Knees alittle sore after you do “Kelly”? I feel SuperCissus is a critical part of my routineand won’t skip a single serving.
• 6:45am– Wendler strength work (squats & press)
• 7:45am– Mobility work – resistance band stretching, foam rolling andlacrosse ball massage.
• 9:00am– Breakfast – 3 whole organic cage free eggs, 1 chicken/turkeysausage, 1 oz. sun-dried tomatoes and 5 cups of organic spinach sautéed in agenerous teaspoon of coconut oil. Finish with a grapefruit and off to work.
• 1:00pm – 2.5 cups green beans, 1 cup roasted butternut squash, 5ozorganic cage-free chicken breast and 28g shelled pistachios.
• 5:00pm– 3 cups roasted spaghetti squash, 2 cups steamed broccoli,4.5oz lean grass-fed beef and 30 almonds. 2 capsules of SuperCissus.
• 8:00pm–1 serving protein blend (milk isolate & quality whey) 1.5 cupspumpkin puree, 2 Tbsp natural almond butter,
• 10:00pm– Bed. Rest is a HUGE component of growth and recovery. I give it everything I have on a daily basis, and with PowerFULL™ supportinghealthy sleep, I know I’m going to be ready to do it all again tomorrow.
BREATHING FIRE
A sneak peek into the life of Ryan Bergh,
former minor league baseball player and
current CrossFit Level 1 trainer/competitor.
Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in this ad should not
be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary
supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare
practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.
FIREBREATHER
STACK
WE’LL PUT OUR BODIES
THROUGH HELL AND RISE
UP TO REPEAT.
Talk to Ryan.
USPlabsUnbroken.com