Thursday March 11th

Workout of the day

Warm up:

Walking lunge w/ trunk rotation

Inchworms

High knees/ butt kicks

Step overs

Shoulder mobility

Trigger point/ foam roll

    

WOD:

Complete for time:
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 24/16kg.
30 Overhead Lunge, 30/20lbs
60 Double-unders

  

    

Here is a 2 part instructional video on the Kettlebell Snatch. Take a few minutes and watch the videos, your understanding of the movement will make learning it that much easier. 

The Kettlebell Snatch, Part One from Jon Gilson on Vimeo.

The Kettlebell Snatch, Part Two from Patrick Cummings on Vimeo.

   

   

Insufficient vitamin D levels associated with muscle fat, decreased strength

 Vitamin D insufficiency appears to be associated with increased fat infiltration in muscle in otherwise healthy young women, according to a new study.

A ground-breaking study published in the March 2010 Journal of Clinical Endocrinology and Metabolism found an astonishing 59 per cent of study subjects had too little Vitamin D in their blood. Nearly a quarter of the group had serious deficiencies (less than 20 ng/ml) of this important vitamin. Since Vitamin D insufficiency is linked to increased body fat, decreased muscle strength and a range of disorders, this is a serious health issue.

 “In the present study, we found an inverse relationship between vitamin D and muscle fat,” researcher Richard Kremer, MD, PhD, co-director of the musculoskeletal disorders axis of the Research Institute of the McGill University Health Centre, said in press release. “The lower the levels of vitamin D, the more fat in subjects’ muscles.

Conclusions: We found that vitamin D insufficiency is associated with increased fat infiltration in muscle in healthy young women.

Need I say more? If you are not supplementing with vitamin D you need to start. With a myriad of health benefits and at a ridiculously low cost (a full year's supply at 5000iu's per day will cost around $10 - $15) you have no excuse not to.

Comments

[Kerri]

#1: Thank you for posting the wod so early. #2: Are you trying to kill us?

[Traci]

Sooo glad I chose today as my rest day- at least I can give this beast my all...

[JimLanz]

Thanks for a good week and your support. Feeling pretty good. Hope to see you tomorrow but the day isn't shaping up too well. Oh, and thanks. I have a new appreciation for balls(lax).