Monthly Archives: January 2018

Friday 1.26.18


Happy Very Special 30th Birthday to this absolute smoke show and love of my life.

Tracy: Boys lets get a pic

Cruz: Whaaaaat?

Me: Smile!

Bex: thinking to himself, not today mom, not today.

16.3 ISH
7 amrap
10 db snatches (total)
3 bar muscle-ups

Men use 50 lb.
Women use 35 lb.

Bring A Friend Wednesday 1.24.18

More Reasons to take Vitamin D3

Most athletes have low levels of this vitamin. And only one type of it will keep your strength gains coming. Here’s the science.

by Shawn Wayland | 12/23/17

Short winter days could affect you more than you think. The lack of sunlight on your skin in the cold months can leave you with low levels of vitamin D, which may be limiting your strength gains in the gym.he Study

In a systematic review by Chiang et. al, six studies involving athletic subjects between the ages of 18 and 45 were analyzed. The studies used varying doses of D2 and D3 (both precursors to active vitamin D in the body) and tested strength using various methods.

Two of the studies supplemented with D2, which showed no significant differences in strength between the control and experimental group.

In the four studies examining D3 supplementation, two of them showed significant increases in strength, and two showed no difference in strength. However, the two D3 studies that showed no statistically significant differences between the control and experimental group did still increase strength.

With the study noting that up to 80% of athletes could be deficient in vitamin D, supplementing – especially during the winter when sunlight exposure is low – is crucial.

The two types of vitamin D are not treated equally by the body. D2 won’t increase levels of 25(OH)D – vitamin D in the body – while D3 will. The researchers recommend 2,000 IU of D3 daily for 8-12 weeks to increase levels.

The optimal levels of vitamin D in the body are disputed by researchers and the Institute of Medicine and the Endocrine Society. It seems levels close to 50 ng/ml of 25(OH)D are best for the athletic population and strength display, and the average subject values pooled from all the studies in the review had a value of 23.59 ng/ml.

With the high prevalence of suboptimal vitamin D levels, supplementation is most likely beneficial, if not necessary, in most of the population, both athletic and non-athletic. If you want to be certain, a simple blood test will allow you to see your serum levels and let you monitor it throughout the year.

ring push ups: 3xME

kroc rows: 3×15

10 amrap

10 push ups

10 sit ups

10 up downs

10 walking lunges

Tuesday 1.23.18

Quick read, well worth your time.

Boost Performance in 14 Days with this Vitamin

Take this for just two weeks and see your endurance escalate and cortisol levels plummet.
By TC Luoma/ 02/11/17

Are you one of those gamer geeks who stays indoors a lot? Or are you someone who lives far from the equator where there isn’t as much sun? Maybe you always use sunscreen, or you have dark skin, or you don’t consume very much fish or milk?
If any of these things are true, you may be deficient in Vitamin D3, which is one of the most common deficiencies in the world. It’s bad enough for your health if you’re low in this crucial vitamin, but a deficiency can really mess up you athletic performance, too.
The Study
To find out just how important Vitamin D3 is to exercise ability, Scottish researchers gave 2000 units to 9 people every day for 14 days. They noted dramatic differences in the way subjects responded to various tests, including endurance, perceived exertion, cortisol, cortisol/cortisone ratio, and blood pressure.
The study involved 15 people, 6 of whom were given placebo and 9 of whom were given 2000 units of Vitamin D3 a day for 14 days. Participants were asked to do 20 minutes of hard cycling on an ergometer, before and after taking Vitamin D3.
The following things were noted:
1. The Vitamin D3 group cycled a greater distance than the placebo group.
2. The Vitamin D3 group felt less tired after cycling.
3. The Vitamin D3 group had lower resting and active systolic and diastolic blood pressure (a good thing).
4. The Vitamin D3 group had less cortisol in their urine, along with a more favorable cortisol/cortisone urine ratio.
Why Did It Work So Well?
The scientists theorized that the Vitamin D3 lowered blood pressure because it inhibits the renin-angiotensin-aldosterone (RAAS) system. In short, stimulating the RAAS leads to high blood pressure and inhibiting it (like Vitamin D3 does) reduces blood pressure.
As far as the positive effects on cortisol and cortisol/cortisone ratios, Vitamin D3 appears to reduce the activity of an enzyme named 11-beta-HSD1, which is the enzyme that turns cortisone to cortisol.
How Much D3 Should I Take?
The cool thing about this study is that it used a sane dosage of Vitamin D3. Two thousand units is probably a perfect amount for most people to take, especially if their lifestyle (lack of sunlight in general) or dietary habits aren’t conducive to healthful levels of Vitamin D3.
There are plenty of symptoms that possibly reflect a Vitamin D3 deficiency, like frequent illness, undue fatigue, depression, impaired wound healing, muscle pain, and undue sweating from the head area, but the only way to make sure you have adequate amounts is to have a blood test. (The optimal range is between 50 and 70 nanograms per milliliter.)
Regardless of whether you have overt symptoms or not, Vitamin D3 is one of those things you should be taking anyhow. It’s a cheap but solid insurance policy against poor health and a poor response to training.

1 ME set c2b

15 amrap
35 deadlifts (115/80)
35 du
25 bar facing burpees (new standard)
35 du
20 hang p.snatches (115/80)
35 du
15 s2oh
35 DU
10 ring mups