My Goals For 2012
I don’t normally make New Year’s Resolutions simply because of the fact that if I want to set a new goal or make a change, I do it the moment the thought crosses my head. However, it probably is true when they say if you write your goal down, you are like 70% more likely to achieve it? Well, if that’s true, it doesn’t hurt listing them down here on my blog so you all can be a witness to them and hold me accountable! Here they are.
1. Read more
I read a lot already, but it’s mostly just blogs and fitness articles on the internet. This year, I want to read more of the good old fashioned stuff. Books!
2. Improve my olympic lifts!
I realilze that I’m not quite built for the sport of Crossfit. It is primarily a glycolytic/maximal aerobic power sport. I need to milk the my inner essence which is my strength/bodyweight ratio. I think I’m pretty good at weightlifting and it’s uber fun too, it doesn’t hurt like CF. Therefore, I need to get my speed strength up or improve my relative speed lifts vs. slow lifts. I plan on increasing my PRs on the Snatch and Clean & Jerk by 10-20lbs each this year.
3. Sleep more!
At least 9 hours per night. Turn off the TV and computer at least 1 hour before bed, and Foam roll 10-15 minutes per day right before bed. It makes me feel so much better
4. Work less!
Yes, that’s right. I currently work too much. I want to work less so I can do 1-3 more (see above). I also want to train more cause that’s my first true love.
5. Do Yoga/Gymnastics/Improve Mobility
I need to add 1 yoga and/or gymnastics class per week this year. I need to round out my fitness endeavors and both of these activities will improve my performance in the gym. Any ideas on where to go in Vancouver/Burnaby?
6. Make more money, my income for 2012 WILL be higher than it was in 2011.
7. Go to either Asia or Europe, I’ve never been outside the grounds of Canada and the US of A yet and am getting the travel itch! Let’s hope I do it this year!
8. Most importantly, Spend more time with my better half, my fiance, go on more date nights, tell her “I love you” more, and get married.
That’s all. If I can think of any more, I’ll probably put them to action right away and not wait till next year.
12 Tips for Managing Inflammation
Inflammation is a “silent killer” and is a precursor to many diseases and disorders. I Found this great article on T-Nation today. Written by John Meadows, MS, CISSN
“I need to lose my stomach fat” <—- My Pet Peeve and What to do about It!
“I want to lose the fat on my stomach.” – this is one of the most common goals I hear from people (usually middle aged 30-50 year olds) and it’s one of my pet peeves. Not because I think they’re stupid but because they’re always looking for a simple solution but you need to do a bit more. When people say that they want to lose the extra fat around their stomach, they are coming from an area of ignorance. Now, I don’t want to come across as a holier than thou, know it all but people really do lack the most basic knowledge on this topic. Don’t look for a simple fix, just do what I outline in this article later on, and work hard. (more…)
Welcome to the New Look of Vuong Fitness!
I switched over from Blogger to WordPress and personally I love the new look and I hope you do too. With this new website, I plan on given you more content, articles, tips, advice, and my personal training updates. Enjoy!
Dispelling some myths: Women in Crossfit
This post was originally published on Crossfit Salvation’s website by Coach Kevin Hughes (check out his bio here).
There has been recent discussion about the athletic look of the CrossFit women. So today, I decided to give you Coach K’s perspective on training and the woman in CrossFit. Please realize this is Raw and Unfiltered today. I am speaking from the heart. I give kudos to all forms of fitness, however it is the fallacies and the myths I am addressing today and talking about specifically why CrossFit Women are amazing. This goes for women of all ages, backgrounds and body types!
First, there are some common challenges with the way media portrays “fitness”. As you saw on our main page, there are a plethora of so called “Fitness” magazines out there that tout they have the definition of fitness, the pictures of fitness and the body that “every woman wants”. this frustrates me as a coach because of all the feedback I get when women come to me to train. the most common thing we hear as coaches is: I don’t want to lift a lot of weight because I don’t want to get big”. Well thanks to mainstream media we have all lost touch with what is real and what is “gym myth”. We have lost the eye for what is truly appealing to most. Our society has been blessed with air-brushing and photo shoots of skinny women who tout they are “In Shape”. And yet never have I seen a CrossFit woman airbrush her photos of a workout to make her look better. I have yet to find a CrossFit Woman who doesn’t take pride in just being who they are and letting the rest work itself out. I also have yet to find a woman in CrossFit who isn’t willing to try the workout of the day and push even just a little bit past their comfort zone.
I sometimes wish the media would get their shit together and realize we are promoting anorexia, and self esteem issues. I used to worry my daughter would succumb to all the bullshit out there until she wrote a book at 10 years old called “The Best Gym Ever” about a CrossFit affiliate in California called CrossFit FTF. I worry about the images we see and how demotivating it can become for those who need fitness the most, not those who are halfway in shape, but for those who are grossly out of shape. We need to touch these people and NOT give them even deeper rooted psychological issues. We need to realize that the average person is beautiful and the gifted are those on magazine covers and even then, they are airbrushed to a degree. We need to realize genetic potential is a human trait that is different for every man, woman and child and we need to figure out how to reach that in each one of us.
OK. Enough with that… Women are you SURE you are ready for this? Let’s see what “Shape” Magazine shows as a Lower Body, Butt Hips and Thighs workout: Shape Magazine Video
OK. Now let’s look at a Women in CrossFit Video. You tell me who is more fit! And then you tell me if these CrossFit women are “BIG”.
Here are some words to think about coming from a coach who has trained countless women and heard some of the challenges and other discussions coming from his clients: (Please be aware there is only some filtering on this post. this is raw Coach K talk today)
CrossFit is scalable to every one! It is NOT tailored ONLY for those whom are “In Shape” already. It is designed to be scalable based on your fitness level. However, having said that, we WILL push you regardless of age or gender to YOUR physical and psychological limits. Why? Because we know INTENSITY is what produces results, not being in the gym for three hours on a treadmill or elliptical trainer.
Yes you are going to gain muscle. However you will NOT look like you are on steroids unless you take steroids.
Yes your hips, ass and thighs may grow depending on your build and your fitness background. If you have never lifted weights like we do in CrossFit or never squatted more than 15 reps at a time with 2 Pink Vinyl dumbbells, then you will grow. That’s OK. Your body is becoming athletic. If you have that background, we are going to do our best to make sure we find your genetic potential EVEN if you don’t know what that is. It may change your shape. It may put some lean body mass on. It MAY EVEN make your jeans fit differently. But that’s OK!
We understand you don’t WANT to buy a new wardrobe, but if we were worried about that, we would stick you on a piece of cardio equipment for an hour.
We know the intensity is different than you’re used to. It’s what is so great about CrossFit. Your workout will be done in a little bit versus a long bit.
Yes, we know you want to RX the weight, but if you’re not ready, we won’t let you. We are here to push you not hurt you. We believe in progression as much as any other coaches.
Yes you will probably gain some weight when you first start because we understand that muscle takes up less space than fat so for every pound of fat we shave off of you, we will replace it with three pounds of muscle. The great part of this is, you will LOSE FAT and GAIN MUSCLE. We will replace it with FUNCTIONAL strength that you can actually use in life!
We understand that part of the weight gain is due to inflammation in the muscle and retention of water. We understand this is normal and we URGE YOU… THROW OUT THE SCALE because in the end.. it doesn’t f-ing matter.
Expectations
Yes we will expect you to move heavy weight quickly. It is part of being able to carry groceries, pick up your kids, play with your kids, do your job and perform the essential functions of life.
No we will NOT listen to your whining. In fact, the more you whine, the more weight, box jumps, burpees, pull-ups, air squats, shoulder presses, we will make you do.
We want you to curse our names. It means we are doing our job.
We don’t care if it hurts as long as you aren’t getting injured. We WANT you to be able to function better and sometimes it requires pushing beyond what you think you can do. We will always ensure that what you are doing is within an allowable and safe range of motion for you. We will always ensure your form is correct. and we will correct you if it’s not.
No we don’t want you to wear gloves. When in real life are you going to stop to put on your gloves before you lift a box, pick up your kids, or move things around? Why would we want you to do that at our gym?
Yes you are going to get dirty, be sweaty, mess up your hair. Hell you may even break a nail. If you don’t, we aren’t trying hard enough. It just means you need to work out harder! We will push you to sweat, maybe even blood and tears.
Yes you will have to look at how you are eating. Why? because why on earth would you want to put CRAP in your system when you are training for PERFORMANCE? That’s like giving your High Performance vehicle Low octane fuel!
Yes you are going to get leaner, faster, stronger, but it is a process. Remember it takes TIME to get results. Try it for AT LEAST 90 days before you make up your mind as to whether it is for you or not. How can you say it’s NOT for you if you only try it ONCE?
NO We will NOT let you do HOURS of cardio on the cardio machines. We don’t need you to. Plus, that will end up making you frail in the long run and let’s face it, “strong people are harder to kill and more useful in general”
Here’s the deal. We expect you to have some questions, concerns, and issues with your new body. It’s not what you’re used to. We don’t use steroids, don’t promote the use of long slow distance as a substitute for hard work. we want your results probably more than you do., We just can’t put the work in. YOU have to do it. we are here to motivate, educate and give you the tools. The rest is up to you. But knowing your body will change, and knowing things will start to fit differently, understand this is a natural part of the process. Understand that sometimes being athletic means your clothes may change “Shape” on your body. What we see is an amazing and beautiful woman. What we see is power, speed, strength all wrapped up into an awesome package. We may notice you are looking more lean, or more powerful or heck, even stronger, but that is our way of noticing you are getting the results you have been after.
We love you for who you are, and who you are becoming. We cherish that you have taken an interest in improving your life, improving your being and making life easier to live. We are excited about the fact that you have chosen this lifestyle. And while you may have issues with your new body, realize those of us out there that look at you and say DAMN that girl is a CrossFitter, we love that and look forward to your continued success.
Go out today, and blaze through a WOD just because you can… and you’re awesome!
Kettlebells vs. Sandbells vs. Kettleballs
This article was originally written by Simon C. of the Fitness Town Blog. Read it here. 
A couple of weeks ago I first had the opportunity to get my hands on some Sandbells. The Sandbell is disk shaped and made of a very durable and stretchy neoprene material which is filled with sand. They are made by Hyperwear and are an extremely versatile tool. You can use Sandbells for your medicine ball core workouts or swing them like kettlebells with the majority of their weight facing away from your body. The shifting sand challenges your stabilizing muscles and constantly forces you to work on your grip strength. They are also soft and very safe so you don’t have to worry about dropping them on your toes (even the 50lb ones). Furthermore you can use them for slam training or tosses. Even if you workout at home.
Train for your body type: What Body Type Are You?
When it comes to shape, human beings come in all varieties. In all that diversity, though, each one of us falls into a category of three basic body types – the endomorph, the mesomorph and the ectomorph. Which one are you? What are you doing to optimize your body type?
Everyone is born with a specific body shape. Depending upon your genetics, as well as your exercise routine and diet, you look quite different from those around you. While there is nothing you can do to alter your body’s structure, there are ways to make the most of what you have. Here are some tips on how to identify your body type and how to sculpt it with the specific exercises suited for you.
Based on the work of scientist William Sheldon (1898-1977), physiologists have refined a theory that all human beings fall into one of three categories of body type dictated by the prominence of different basic tissue types we each have: digestive, muscular and nervous. Sheldon named his body types after the three germ layers of embryonic development: the endoderm that develops into the digestive tract, the mesoderm that becomes muscle, heart and blood vessels, and the ectoderm that forms the nervous system.
The Endomorph
Endomorphs tend to have bigger bones than the other body types. These men and women usually have round faces with larger thighs and hips. Endomorphs have arms and legs that tend to be short and tapering, giving them a stocky appearance. Most endomorphs have comparatively small hands and feet and a high waist. Other traits of the endomorph include soft, smooth skin and fine hair. The head of the endomorph is large and spherical with a broad face. The body of the extreme endomorph is round and soft. It appears that much of the mass has been concentrated in the abdominal area.
The endomorphic body type is sometimes referred as “apple” for those who put most muscle and fat on the top half of the torso, and “pear” for those who put most muscle and fat on the bottom half of the torso. This body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. Fortunately, though, endomorphs can also build muscle and lean mass easily.
The Mesomorph
Mesomorphs are usually described as having an athletic build. They have dense, mature muscle and usually a good posture. The majority of mesomorphs have broad shoulders and a narrow waist. They have a fast metabolism and can lose weight more easily than endomorphs. Female mesomorphs have an hourglass shape and males have a wedge shape. Other traits of the mesomorph include thick skin and hair with a heavy texture. The bones and muscles of the head are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is long and broad, and is cubicle in shape. Arms and legs are developed and even the digits of the hand are muscled.
In a sense, mesomorphs are the luckiest of the three. They maintain the best attributes of both the ectomorphs and the endomorphs. Perhaps the most imposing obstacle for the mesomorph is overconfidence. Because mesomorphs can generally build muscle and shed away fat with considerable ease, they are prone to become lax in watching their diet or maintaining a steady exercise routine, depending on their favourable genetics to shape up when the occasion calls for it.
The Ectomorph
Ectomorphs have a thin, linear appearance. Ectomorphs can lose weight easily and tend to have low levels of body fat. However, they also have a harder time gaining lean muscle mass. The ectomorphic body type, sometimes referred to as the “banana,” is characterized by long arms and legs and a short upper body, high forehead, slightly narrow shoulders. According to Sheldon’s theory, they have a higher proportion of nervous tissue.
The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints are small and muscles are slight. The limbs are relatively long in proportion and the shoulders droop. Ectomorphs may appear taller than they actually are, due to the length of limbs coupled with lack of muscle mass developed on those limbs.
These people may have long fingers, toes and neck. The features of the face are sharp, and the shape of the face is triangular. The lower jaw is somewhat receding. Ectomorphs may suffer from extremes of temperature, due to a greater body area in relation to the insulation of fat and muscle mass. The hair is fine, grows quickly and is sometimes difficult to keep in place.
As you read through these profiles, you may have difficulty deciding where you belong. Few people actually fall distinctly into one category and some people would be better described as an ecto-mesomorph or an endo-mesomorph. In any case, there are steps each of us can take in making the best of our body type.
Endomorph Exercise Strategy
Many endomorphs desire a leaner, more defined look. In addition to a lean diet, the key is to increase aerobic or cardiovascular workouts. This type of exercise is crucial to keeping the metabolism and calorie burning at a high level. Avoid high impact cardio and concentrate on biking, brisk walking, swimming, cross-country skiing, stair climbing and the cross-trainer. Do 30-60 minutes of cardio work three to six times a week at a moderately intense level.
For adding muscle tone and definition, perform a total-body weight training routine three times a week that consists of two sets of weight training exercises per body part. Do ten to fifteen repetitions per set using a moderate to light weight. To improve body symmetry, you may want to double up on upper-body exercises.
Mesomorph Diet and Exercise Strategy
Three to five cardio workouts a week done at a moderate to fast pace should help keep you looking lean and trim. Aim for 30 to 45 minutes per session. Once you have worked up to it, higher impact cardio training, such as running will increase the intensity of your workout.
For strength training, light to moderate weight training done two or three times a week will help enhance tone, not size. Perform two sets of 12 to 15 repetitions using light to moderate weights for each major muscle group. You may want to try circuit training (moving quickly from one exercise to the next without a break) because it promotes strength and stamina without building bulk.
Ectomorph Exercise Strategy
While cardiovascular exercise burns calories, which is not particularly an ectomorph’s goal, cardio work is necessary if you are to sustain exercise levels to the point that you can build muscle mass. It is necessary to build up stamina by conditioning your heart and lungs for the challenge of extended exertion. So, include cardio exercise three or four times a week and aim for at least 20 minutes a session at a moderate to intense level. This is enough to develop cardiovascular health without extended times of calorie burn.
Build up muscle mass with two to four sets of weight training exercises per body part. Use a moderate to heavy weight that you can lift with good form for six to ten repetitions. Increase your weight and work your muscle to the point where you cannot lift another repetition before calling it a day. Consider doing a split routine where you work some parts of the body one day and then others the next. Don’t forget to eat to give your body the raw material it needs to build muscle. Adding an extra 1000 calories or more a day, with ample protein, is a good idea.
Remember that when it comes to body type we are all different and there is little we can do to change ourselves into the image of another. So, as you diet and exercise to improve your health and physique, do not compare yourself with anyone else. You’re striving to be the best you can be, and you are created as a unique person.
Source: http://blog.fitnesstown.ca/2010/02/19/train-for-your-body-type-what-body-type-are-you/
Reflections on Crossfit Taranis Winter Challenge 2010
Two weeks ago, I competed in my first big Crossfit competition at Crossfit Taranis. First off, I just wanted to say thank you to the whole Taranis crew for organizing such a great event. The whole weekend was very well organized and went very smoothly. I thought the programming was great as well, it was very well rounded and didn’t bias anything. The volume was just perfect for a 1 day workout.
Pete Kendrick, Dai Manuel, Geoff Behrend and I arrived in Victoria on Friday afternoon. After signing in, all the athletes were informed of the first workout. In 10 minutes time, do 1 set of max pull-ups, and in the remainder of the time, do a 1 rep max squat clean. I felt pretty good with this workout as I knew my strength was in bodyweight movements and my squat clean was pretty good for my size. Heading into the competition, I had a nagging pain somewhere around my scapula. It wasn’t a pain or an injury, per se, but it was definitely a twinge or a tweak. Whatever you wanna call it, it was bothering me anytime I moved my right scapula around (shoulder blade). On to Saturday, the competition day, knowing that I would be one of the smallest, if not, the smallest competitor, I knew that I would finish in the bottom quarter, my goal was just not to finish last.
Workout #1
In 10 minutes, perform 1 set of max pull-ups, in the remainder of the 10 minutes; achieve a 1 rep max squat clean.
The standard for the pull-ups was that your chin not only had to be higher than the bar but it had to break the vertical plan of the bar. I hadn’t practiced this pull up at all in my training as I usually do butterfly kipping style pull ups but I wasn’t worried as I knew pull ups were one of my strengths. My PR for max pull-ups is 45 so my goal was to get to at least 40. I did my first 10-15 or so pull-ups butterfly style and after a couple of missed reps, I switched to a regular gymnastics kip pull-up and got up to 33 reps. After that, I had 5 straight missed reps that didn’t count as my chin didn’t break the vertical plane of the bar. In total I had about 7-9 missed reps. In retrospect, I would have started with the gymnastics kip right off the bat as I think that would’ve helped my muscular endurance.
Score = 33 pull ups
After I dropped from the bar, I took my time to put on my lifting shoes, there was about close to 9 minutes left so I knew I had a lot of reps to figure out my max squat clean. Here is what I did from what I can recall.
1 x 165
1 x 185
1 x 205 (fail)
1 x 195
1 x 205 (fail)
1 x 200
1 x 205 (fail)
Score = 200lbs
Workout #2
3 rounds for time:
15 wall balls (20lbs)
10 burpees
This workout had a 7 minute time cap. I had a few a couple of missed reps of wall balls but that was it. By the third round, I had to break my wall balls into 3 sets of 5 cause the ball got really heavy. I always liked front squats but not wall balls for some reason. My time was 4:02
Workout #3
As many rounds/reps as possible in 20 minutes
20 backward skips
20 air squats
20 double unders
200 meter run
Each rep of the backward skips, air squats and double unders were worth 1 point and each completed run was worth 80 points. This was an aerobic workout, which is again, not one of my strengths (see a common theme here?) but I was going to give it all I got. I went into the workout with a strategy of using 2 ropes, a buddy lee for the backward skipping as I thought the weighted rope would help and I was going to use a cable rope for the double unders. My double unders were surprisingly quicker than normal but the time it took to switch ropes cost me a lot of time. In hindsight, I would’ve gone with just one rope. The run distance was not bad, running is another one of my weaknesses but the distance was short so I didn’t mind too much. Score: 7 rounds and 40 reps = 1020
Between the third and fourth workouts, I went to use the massage service at the facility and told my friendly RMT of my scapula twinge. She found a massive muscle knot/trigger point on my levator scapulae on my right side and proceeded to knead it down. It gave me some temporary relief.
Workout #4
5 rounds with 135lbs bar for time of:
9 deadlifts
6 power cleans
3 squat cleans to overhead
This wod had a 10 minute time cap, my goal was to just finish the workout in time. By the third round, I had to start breaking up all the sets. I think I crashed because of poor game day nutrition. I finished with 4 rounds, 9 deadlifts, and 3 power cleans for a total of 84 reps.
Epilogue
So my first competition earned me a 59th place finish out of 64 male competitors. The final scoresheet showed me scoring 81 reps in the last workout when I actually got 84. I didn’t mention it because even if it bumped me up 1 or 2 spots, I was still a bottom dweller. All in all, I had a great time and was just glad I survived the day. Moving forward, I now know I have some serious holes in my game that I need to work on. Next up is the Oly-Lifting Competition hosted by Crossfit North Vancouver and BCAW at Semiahmoo Secondary. I’m going to start training hard for that. Wish me good luck!
Vitamin D3: Best…Supplement…Ever!
The facts about one of the greatest discoveries in functional medicine
by Charles Poliquin
An osteopathic physician recently asked me, “What’s with all this hype over vitamin D3?” It was a good question. There have been countless supplements, especially in the field of bodybuilding, that have failed to live up to their promises. I remember when the next big things were AKG, vanadyl sulfate and boron (which, incidentally, is the primary ingredient in 20 Mule Team Borax!). But vitamin D3 is the real deal. Write this down:
“Vitamin D3 may be the single most important supplement we can take for our health.”
I’m serious! Fish oil also has amazing properties, but it takes a backseat to vitamin D3. Listen, I get a lot of feedback from the field. I hear from experts from all over the world. There is consensus among the best practitioners: They have verified over and over that just about everyone is deficient in vitamin D3 and that supplementation is essential.
The evidence is indisputable. The scientific literature is overwhelmed with data that confirm what all these experts have seen. I see the truth of it every day and have been teaching about the importance of vitamin D3 supplementation for some time now. The bottom line is that virtually every disease and adverse health condition is associated with low vitamin D3 levels. Consequently, many of these problems may be fixed with adequate vitamin D3 supplementation, or can be avoided by keeping vitamin D3 levels in the high normal range.
For a long time vitamin D3 was simply regarded as the anti-rickets and bone health vitamin – an underwhelming bit of knowledge. Because it was originally labeled as a vitamin, it was assumed that it wasn’t that important. Now it is more properly recognized as a prohormone that is essential to life. Even if it were only good for bone health, vitamin D3 still would be an important supplement, but the benefits go way beyond just bone health.
Let’s look at this in another way. What if a big pharmaceutical company made a revolutionary breakthrough and announced they had come across a compound so important that it could improve the lives of virtually everyone in the world? What if they told us that for less than 20 cents a day (or about 0.15 Euro) we could significantly reduce our risk for some of the most widespread diseases? What if they also announced that the side effects were actually good and that we would receive all these benefits without any real risk of adverse conditions? And that we wouldn’t even need governmental intervention to make it affordable? The answer is that this would be the biggest blockbuster drug ever to hit the market. Everyone would want a prescription and wouldn’t even mind paying for it themselves.
I’d like you to consider some of the research and benefits and make your own decision. Don’t just skim this; read through it and understand what’s being said in the research. The two best sources I’ve found have compiled a tremendous amount of research and information: www.vitamindcouncil.org (click on “research” on the left and you will be amazed) and www.vitamindhealth.org (Dr. Michael Holick’s website). But to get you started, here are some excellent, peer-reviewed articles.
1. Rickets, bone density, osteoporosis, osteopenia, osteomalacia: Low levels of vitamin D contribute to osteopenia and fractures. JAMA. 2002;287:3127-3129.
2. Fetal brain development and maternal health: Med Hypotheses. 2010 Jan;74(1):71-5. Epub 2009 Aug 18.
3. Psoriasis: “Hyperproliferative skin disorders such as psoriasis might be responsive to treatment with vitamin D….” “[Treatment with vitamin D] …showed great improvement in reducing the severity and area of psoriatic lesions.” Holick, MF. High prevalence of vitamin D inadequacy and implications for health. Mayo Clinic Proceedings. 2006 Mar;81(3):353-73.
4. Cancer: “Both prospective and retrospective epidemiologic studies indicate that levels of 25-OH D below 20 ng [nanograms] per milliliter are associated with a 30 to 50% increased risk of incident colon, prostate, and breast cancer, along with higher mortality from these cancers….” “Vitamin D either directly or indirectly controls more than 200 genes, including genes responsible for the regulation of cellular proliferation, differentiation, apoptosis, and angiogenesis.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
5. Blood sugar regulation and insulin resistance: “Vitamin D deficiency increased insulin resistance, decreased insulin production, and was associated with the metabolic syndrome.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
6. Depression and other neurological concerns: “Several studies suggest an association between hypovitaminosis D and basic and executive cognitive functions, depression, bipolar disorder, and schizophrenia.” Curr Psychiatry Rep. 2009 Feb;11(1):12-9.
7. Multiple Sclerosis: “High circulating levels of vitamin D are associated with a lower risk of multiple sclerosis.” JAMA. 2006;296:2832.
8. Immune function: “When serum levels of 25-hydroxyvitamin D fall below 20 ng per milliliter, the monocyte or macrophage is prevented from initiating this innate immune response” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
9. Cold, flu, and respiratory tract infection: shortened duration of symptoms in study of African women.
10. Symptoms associated with autoimmune conditions: Vitamin D deficiency affects the immune system’s capacity to self-regulate and can therefore lead to tissue damage via overproduction of potentially pathogenic cytokines.
11. Hypertension and congestive heart failure: “In a study of patients with hypertension who were exposed to ultraviolet B radiation three times a week for 3 months, 25-OH D levels increased by approximately 180% and blood pressure became normal.” “Vitamin D deficiency is associated with congestive heart failure.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
12. Muscle mass and strength: “Vitamin D deficiency causes muscle weakness.” “Performance speed and proximal muscle strength were markedly improved when 25-hydroxyvitamin D levels increase from 4 to 16 ng per milliliter (10 to 40 nmol [nanomole] per liter) and continued to improve as the levels increase to more than 40ng per milliliter (100 nmol per liter). Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
13. Weight Loss: “For every increase of 1 ng/mL in level of 25-OH D3, subjects ended up losing almost 0.2 kg more on their calorie-restricted diet.” Shalamar Sibley, prepublication report for the Endocrine Society’s 91st Annual Meeting.
14. And even longevity, epilepsy, Alzheimer’s, thyroid conditions…
…and this just scratches the surface of the research!
Now the question becomes “How do I get my vitamin D3 to optimal levels?” This is the best part, since it’s very easy to fix vitamin D3 deficiency. There are a couple of different approaches that have been shown to work very well. One way is to just supplement with 5,000 IU of vitamin D3 every day and it’s likely your levels will be at least in the normal range within about three months, but remember, high normal is better than mid normal. Expect it to take another couple of months to reach high normal.
Another approach, which I prefer, is to supplement twice per week with about 30,000 to 100,000 IU of D3. Based on the research and clinical evidence, this method seems to accelerate the increase in blood levels of 25(OH) D3 (the marker that should be tested for). Although the kidneys still need to convert 25(OH) D3 into 1.25(OH)2 D3, the relevant lab value is 25(OH) D3. You should be shooting to get your levels between 80 and 100 ng/mL.
Now let’s go back to our “what if” scenario and ask the question again: What if there were one natural supplement that had been shown in scientific research to improve bone health, improve the development of babies’ brains, reduce the incidence of skin problems like psoriasis, prevent or remedy multiple sclerosis, reduce the risk of cancer, improve blood sugar levels and reduce insulin resistance, improve neurological conditions including depression and bipolar disorder, enhance immune defense against cold, flu and other infections, lower blood pressure and protect the heart, improve muscle function, increase the ability to lose bodyfat and even help people live longer? What if that compound existed and could be manufactured properly at a very affordable price? I’m happy to give you an answer that is not hypothetical and that you can believe: Vitamin D3 is, literally, the best supplement ever!
From OPT’s blog, he nailed it!
The obsession about which foods are “good” and which are “bad” means orthorexics can end up malnourished. i think you mean happy and mentally acute Their dietary restrictions commonly cause sufferers to feel proud of their “virtuous” behavior even if it means that eating becomes so stressful their personal relationships can come under pressure and they become socially isolated. that’s because their partner wants to shove Big Macs into their childs mouth so they do not become malnourished and they disagree with it
“The issues underlying orthorexia are often the same as anorexia and the two conditions can overlap but orthorexia is very definitely a distinct disorder,” said Philpot. “Those most susceptible are middle-class, well-educated people who read about food scares in the papers, research them on the internet, and have the time and money to source what they believe to be purer alternatives.” i think you mean actually search for answers as opposed to have a government lay out a “simple plan” to follow
Deanne Jade, founder of the National Centre for Eating Disorders, said: “There is a fine line between people who think they are taking care of themselves by manipulating their diet and those who have orthorexia. I see people around me who have no idea they have this disorder. I see it in my practice and I see it among my friends and colleagues.” HOLY SHIT, you know why, because more people are trying to eat better!
Jade believes the condition is on the increase because “modern society has lost its way with food”. She said: “It’s everywhere, from the people who think it’s normal if their friends stop eating entire food groups, to the trainers in the gym who [promote] certain foods to enhance performance, OMG, can you believe that trainers are doing this, imagine that – “have this yam AFTER your workout and you might become better b/c of it”….(pause)…”WOW!” (sidenote, did you notice the OMG) to the proliferation of nutritionists, dieticians and naturopaths [who believe in curing problems through entirely natural methods such as sunlight and massage]. as opposed to what?
“And just look in the bookshops – all the diets that advise eating according to your blood type or metabolic rate. This is all grist for the mill to those looking for proof to confirm or encourage their anxieties around food.” OK, OK, you got me there, what does “grist for the mill” mean?..i’m obviously not smart enough for this “founder” talk
FRAN – The bitchiest of all CrossFit girls
The last time I did Fran was at my CrossFit Level 1 Certification in September 2009. My time was 9:01.
I decided to tackle this today, as it has been months since the last time. I wanted to see how my training has improved my performance. My time? 5:48.
After the work out, I felt like throwing up. I was lying on the floor for a good 15 minutes until my heart rate came back down. It hurt.
Bottom line – pretty proud of my time, next time I do it, I want a sub-5:00.
ps. Tarmo threw down a 5:32. Respect.
Best Movies of The Decade
1. Anchorman
2. Inglorious Basterds
3. 25th Hour
4. Kill Bill
5. The Dark Knight
6. Before Sunset
7. There Will Be Blood
8. No Country For Old Men
9. In Bruges
10. The 40 Year Old Virgin
Core Strength
Here is a great article on core strength. It explains why the squat, deadlift, clean, and press are much better at developing the musculature of the “core” better than doing silly light weight dumbbell “moves” on a bosu ball. I don’t even need to say anything more, because Rippetoe already uses common sense to do so.
*Update*
I will not be posting any more WODs in the near future. I plan on joining A CrossFit Training Facility in a couple weeks and I will definitely return to coaching more regularly as soon as I can!
WOD 12 Nov 09
“Joshie” hero WOD for the board
3 rounds for time:
21 DB Snatch Right Arm
21 L Pull Ups
21 DB Snatch Left Arm
21 L Pull Ups
Coach’s notes: For the snatches guys use 40 lbs dumbbell and gals use 20 lbs. Snatches are full squat catch. Scale DB snatch and L pull ups as needed. Post time to comments.
The [...]
WOD 11 Nov 09
As many rounds and reps in 20 mintes of:
10 Wallballs
10 Box Jumps
10 Deadlift
10 Burpees
Coach’s notes: Guys use 20 lb balls and gals 14 lb ball for wallballs and box jumps are 20 inches. For dealdift, guys use 205 lbs and gals 145 lbs.
WOD 10 Nov 09
Thruster 5×5
10 minutes of double unders for reps
Coach’s notes: Post load for each set to comments. Post number of reps to comments.
Friday Nov 6
WOD
5 rounds for time:
25 Push Ups
25 Cal Cardio
25 Overhead Walking Lunges
Rest 2:00
Coach’s notes: Guys use 40 lbs and gals 20 lbs for lunges. Post times for each set and total working time to comments.
Thursday Nov5 WOD
As many rounds in 20 minutes of:
10 Power Snatch
20 Pull Ups
Coach’ s notes: Guys use 95 lbs and gals 65 lbs for power snatch. Post number of rounds to complete to comments.
WOD 4Nov 09
Warm up: pigeon pose, samson stretch, leg swings, 3×15 air squats
Back Squat 5×5
Coach’s notes: Go as heavy as you can. May substitute barbell with dumbbells. Post load for each set to comments.
WOD 3Nov 09
21, 18, 15, 12, 9, 6, 3 rep rounds for time:
Knees to Elbows
Box Jump
Back Extension
Wallball
Coach’s notes: Guys use 24 inches for box jumps, gals 18 inches and 20 lbs and 14 lbs for wallballs. Post time to complete to comments.
WOD 2 Nov 09
100 DB Clean and Jerk for time
Coach’s notes: Guys use 40 lbs and gals 20 lbs for the C&J, or scale as needed. Post time to complete to comments.