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Andrew B and Bobby B at the 2017 RCF Games

Let’s talk about vitamin D. From the Vitamin D Council:

Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.

Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.

Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects

As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!

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+ Why Is Vitamin D So Important to Your Health? – MD Magazine

CrossFit WOD for Tuesday 6/26

2k row for time, then

ISABEL: 30 snatches for time, or

GRACE: 30 clean & jerks for time, or

ISAGRACE: 30 snatches then 30 clean & jerks for time

Rx = 61/43kg. Compare to . Post times to whiteboard!

HIIT WOD – 12pm

2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups
Mario’s

-then-

4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins

HIIT WOD – 5:30pm

:35 work, :25 rest
:35 work, :20 rest

1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps

Foundations 10 WOD

EMOM 15 minute 3-Position Snatch

MORE, MORE, MORE!

Today is the LAST DAY for FCF PRIDE 2018 Limited Edition t-shirts. Get them as this link ASAP. Tell your friends and swolemates- we’re walking the Seattle Pride Parade again this year.

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+ A Simple Guide to Weightlifting Competition Warmups – Catalyst Athletics

CrossFit WOD for Tuesday 6/5

back squat 5x5x65-70%

tabata front squat, 52/38kg

AMRAP in 15 minutes:
200/400/600m run, etc
8 alternating split snatches, 43/29kg

Post total split snatches completed to whiteboard!

HIIT WOD – 12pm, 5:30pm

3 rounds
100 single foot jump rope skip

100 lateral hops over jump rope
Rest 1min

-then-

3 rounds
20 dbl db z-press
10 manmakers
Rest 1min

-then-

3 rounds
20 dbl db deadlifts
10 dbl db thrusters

Foundations 1 WOD

15-12-9 reps for time:
squat
pushup
pullup

Start and end the workout with a 200m run!

On to our third week of the nutrition challenge!

For those who chose the Keep It Simple route, how are things going? Are you still honestly following along without any follow ups? We want to hear from you! Share what your go-to recipe has been so far, on our challenge event Facebook page.

Here is one of our favorites:

Teddy-Inspired Chicken Recipe:
– chicken thighs
– coconut aminos
– sesame oil
– salt
– chopped green onions
– sprinkle or two of crushed red peppers
– chinese 5 spice (Sheena usually omits this)

Marinate the thighs for 15-30 minutes, allowing the thighs come to room temperature before cooking. Turn pan on medium-high heat and sear/cook each side for 7-10 min each. Great to pair with a side of veggies, on top of mixed greens with cherry tomatoes, or add in some sweet potato on the side.

Here’s one of Andrew’s favorites that he plans to make this week:

Maybe if he makes extra, he’ll sell you a container!

Remember, we have a sign up for meal swaps for every Thursday in our challenge. If you’re making some kind of stew this week, this would be a good opportunity to swap meals so you don’t eat the same thing for days and days! Another option is to freeze up the stew/soup to enjoy for a later time.

ARTICLES

+ The Pigheaded and the PRs – CrossFit Journal

CrossFit WOD for Tuesday 10/24

1000m row for time
500m row for time
250m row for time

AMRAP in 15 minutes:
50 overhead squats
400m run
40 chest-to-bar pullups
400m run
30 double kettlebell sumo deadlift high pulls, 2×24/16kg
400m run
20 double kettlebell front lunges, 2×24/16kg
400m run

Post score to whiteboard!

CompEx WOD

3 rounds for time:
7 squat snatches, 75%
100 double unders

windmill work + obliques + flags

Gymnastics Strength WOD

muscle-up development, tumbling

Foundations Class 4 WOD

AMRAP in 15 minutes:
15 wall ball
20 lunges
15 slam ball
20 box jumps

Post-workout: Elevated Samson Stretch, 2:00/side