Wednesday, March 17, 2010
Nicole and Natasha doin a lil' early morning deadlifts.
SKILL
Tire Flipping
WOD
For 10 minutes every minute on the minute do 2 Deadlifts at 85% of your max. Then do 50 Burpees immediately after your last Deadlift.
Vitamin D is good for you!! Post thoughts to comments.
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Comment by Brandon Eiff — March 17, 2010 @ 8:24 am
So I did the Olympic Total yesterday and I was feeling good about PRing on snatch(190) and cleand and jerk(255) until I watched Russell Bergers 147lb ass Snatch 200. Dick!
Comment by JJ Krupka — March 17, 2010 @ 8:59 am
I know, man. I’m guna start doing the burgener warm-up and skill transfer exercises almost every day so I can not embarass (sp?) myself as much when I OLY lift. Little bastards…
Comment by JJ Krupka — March 17, 2010 @ 8:59 am
Congrats on the PR’s tho…word up!!
Comment by JJ Krupka — March 17, 2010 @ 11:09 am
For more info on the beneficial properties of vit D, follow the link in the comment by steve low at the bottom of the article .
Comment by Josh Post — March 17, 2010 @ 11:17 am
SSHHHHHHHH! Quiet about the Vit D guys. If Major League Baseball finds out it’s a performance enhancer, they will ban it just like that!
Comment by Sam Kelch — March 17, 2010 @ 11:52 am
50 Burpees each time!! Really?
Comment by scott wacker — March 17, 2010 @ 12:06 pm
Sam, only after the LAST deadlift
So, for us vampires that cant take too much sunlight….more fish is the only alternative?
Comment by scott wacker — March 17, 2010 @ 12:07 pm
Now that I read the WOD again……maybe I’m wrong??
Comment by Corey Wright — March 17, 2010 @ 12:12 pm
It is after your last deadlift, thank goodness. A minute is not enough time for my slow ass to do 50 burpees.
BTW, stop giving Krupka ideas.
Comment by scott wacker — March 17, 2010 @ 12:35 pm
I expect nothing less than at least 45 each minute out of you “Mr Finalist”!! (muahaha)
Comment by Brandon Eiff — March 17, 2010 @ 12:45 pm
You can actually get vitamin D supplmentation and if you can find a luquid form that is suspended in a fat that would be the best type.
Comment by Corey Wright — March 17, 2010 @ 12:50 pm
So milk would be what you are suggesting Brandon?
Comment by Brandon Eiff — March 17, 2010 @ 1:00 pm
yep!But I know there is a pure form of Vitamin D suspended in fat that is concetrated and you do not have to drink a gallon of milk a day to get the amount you are looking for. I am one of those crazy white people who does not hit the tanning bed or spend much time in the sun. No matter what anyone tells me skin cancer is a proven thing and I will just take the supplements or drink the milk. I like my porcelin white skin.
Comment by JJ Krupka — March 17, 2010 @ 1:48 pm
Yeah, i use vit D3 from align life. It’s a liquid dropper that delivers 500iu’s per drop. It’s high quality and really low cost. I take 4000iu’s a day and one bottle has lasted me since october.
Comment by Josh Post — March 17, 2010 @ 2:21 pm
Ever seen the movie Powder? Add some pretty hair and a tiny bit more muscle and you have Mr. Eiff.
Comment by Josh Post — March 17, 2010 @ 8:25 pm
That wod hurt pretty good. Back is a little angry with me. Finished in 12:09
Comment by geoffgrimm — March 21, 2010 @ 4:22 pm
i dunno if anyone will read this since its a couple days old but….pertaining to Vit D: some of you may find this biologically interesting, hopefully you all do. So the main reason that our bodies synthesize vit D is for Vit D3, this specific form is essential to the absorption (rate) of calcium ions into our body. More D3=higher rate of absorption of Ca. So D3 deficiencies mean that you absorb less of the same amount of Ca as some one with plenty of D3. Calcium is what our bodies commonly use not just as bone builders but as transporters of nutrients and protein. This is why vitamin D plays an important role in body growth and muscle development. Now, it is interesting to note that as our populations began to move into northern europe they were exposed less and less sunlight and almost certainly had vit D3 deficiencies. However, some populations who had domesticated animals (post 10k years ago) had access to dairy and fresh milk. This is where a pretty cool biological mechanism comes in, the adaptation for lactose absorption. As we think it is abnormal for lactose intolerance, in many parts of the world, specifically in equatorial regions, most of the populations are lactose intolerant or lactose malabsorbers. This is because they did not need this adaptation. So populations who selected for the production of lactase later in life were able to digest lactose, the main sugar in dairy. as for lactose/lactase, neither of them actually aid in the absorption of Ca, However, someone’s intestine that is not producing lactase (thus cannot digest lactose) treats lactose as an irritant and attempts to rid the intestine of this irritant as fast as possible via regurgitation or unpleasant bowel movements. So if you do not have lactase, the milk, along with its Ca will be rushed through your intestinal tract and if you have lower lvls of vit. D3 (i.e. live in higher latitudes) your rate of absorption is so low that your body does not have time to absorb sufficient amounts of Ca. For people who do have lactase, they are able to break down the lactose and keep the food/milk in the intestinal tract for a longer period of time presenting much more absorbable Ca to the intestine. Even with low vit. D3 and a lower rate of absorption, if you have more Ca presented for a longer period of time you are able to absorb sufficient amounts for proper bone and muscle growth. paleo kinda interferes with this biological adaptation in northern latitudes. even our 15 mins of little sunlight a day can provide us with enough d3 to absorb sufficient calcium since we can keep it in out intestines longer. this is why i think it is pretty funny that we pump our milk full of vitamin D, its repetitive and really makes minimal difference for lactose absorbers. if you are on a strict paleo diet, i guess it does make sense to take vit d supplements since paleo is no dairy. But if you consume milk/dairy i wouldnt be too concerned. I have a pretty interesting article that discuss this and the evolution of lactose absorption if anyone wants me to forward it along.