September 11th, 2009

Vitamin D

vitamind

Vitamin D is the new Omega 3. Vit D has become a hot topic in mainstream nutrition and medicine in the past year or so. In much the same way Omega 3 fatty acids stormed on to the scene a few years ago in the wake of the fat free days as a fat that is actually good for you. Imagine that! Vitamin D is a fat soluble vitamin that has recently been linked to everything from reduced cancer rates, increased bone density, better heart health, and MS prevention. Vitamin D is available in foods such as cod liver oil, many different types of fish, butter and  egg yolks. The best source of vitamin D, however, is the sun. 10 minutes in the midday sun with significant skin exposure can result in 10,000 iu of vitamin D. Unfortunately, where we live there are very few months out of the year that provide the proper amount of UVB rays to create substantial amounts of vitamin D in the body. To reach optimal vitamin D levels in the Northwest year round VitaminD must be consumed.

For more reading on Vitamin D click below.

Weston A. Price

Wikipedia

All Classes

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.


September 9th, 2009

Crazy Press for the 2nd Fittest Woman on the Planet

bilde

Charity was featured on the front page of the sport section of the September 8th edition of the Everett Herald. Great write up. Check it out here online or go out and get a copy.

AM Class

Happy rest day!

PM Classes

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

September 8th, 2009

Want advice from this guy?

Rip_Lectures

Mark Rippetoe CrossFit’s power lifting guru has a public forum where you can ask questions and get answers straight from the man! Click the picture above to access this wealth of information!

AM Class

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

PM Classes

Happy rest day!

August 7th, 2009

Morgan to Myrtle

morgan st.jpeg

Saturday morning I went into work early. The plan was to stop at West Seattle Stadium to run the 5k that came up on the main page a few days ago. It was dumping rain, my legs were shot from previous WODs and quite frankly I didn’t expect a PR , but I was really looking forward to the challenge having all those things stacked against me. I pulled up to the stadium and the 10 foot tall chain link fence was locked. This was the first time I have been denied at that track and I have ventured there many a time over the past 3 years for a pre-work-WOD. What to do? I considered scaling the fence. That would be a good test of my functionality in and of itself. After a moments contemplation I decided to forget it. We have a C2 rower at work. I will just row it. I hopped back in my car and headed for the station. I got as far as SW Morgan Street in West Seattle and realized there is a really good incline for the next 6 blocks. I quickly ducked my truck to the side of the road and walked back to the corner. I did a few squat, jumped up and down a few times, put on the ipod and started running. No warm up, no stopwatch and no idea how long this run was. I knew the stretch I was running wasn’t long so I really wanted to make it hurt. I decided to almost sprint out of the gates and maintain that pace until it felt like Fran at which point I would just try and hang on for dear life and not slow to a walk no matter how bad it hurt. About a third of the way up the legs began to lock up. The strides got shorter and choppier. All semblance of POSE running had quickly gone out the window. I hit Holly St. Looked up and thought “Oh boy, this is not going to be fun.”  I gutted the last 2/3 of the run out at as much of a run as I could just trying to ignore the pain. The Myrtle St. sign indicating the top of the hill coming closer in a painfully slow manner. I reached the top doubled over feeling light headed finding no position of comfort, the lactic acid screaming in my legs. Yes, this felt like Fran. I walked back down the hill. Looked at my watch. Time for one more. This one I went out slower and the whole run was just about survival and pain management. About 2/3 of the way up I had a new sensation. My legs went from burning to numbness. I finished that second run in less than speeday fashion and walked back to my car and stretched out a bit as feeling returned to my backside. Later I mapped my hill run on the computer and found that it was .36 miles. So who cares about all this? Probably not many of you, but here is what I learned. You don’t need equipment or a lot of time to get a great WOD (no excuses if you are traveling). It was refreshing having no idea how long the run was. The idea was just make it hurt. No stopwatch? Again, just make it hurt. Leg numbness? Still not sure what to make of that. The bottom line is don’t let anything get in the way of you and your WODs. This stuff works if you just do it!

Updated Labor Day Schedule

9 AM Group Class (Rich and Suzanne)

10:30 AM Joyce and Marie

12:30 PM Group Class (Casey, Andrea, Tony and Steph)

5 PM Group Class (Dave, Brooke and Ryan)

If your name isn’t listed 9AM or 5 PM would be great, but don’t miss the WOD if you can’t come at one of those times. If one class gets over full we will just improvise. Hope this looks good to everyone. If not let me know.

All Classes

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to here or here.