Monday 110704

For time:

Row 500m
100 Lateral hurdles, 24"/20"
50 Thrusters, 45#
100 Double unders

Post time to comments. 

IMG_1261
Exercise, Vitamin D, survival skills, and fun… what more could you ask for?

Summer is here and the rays are abundant!  Despite our 300 days of annual sunshine, 50% of the population has a vitamin D deficiency?  Now consider what our vitamin D levels would look like seasonally – especially mid-winter, when the last thing you want to do is go outside and expose your skin to the elements.

Inadequate levels of vitamin D are linked to decreased athletic performance, poor insulin sensativity, low testosterone levels, and inflammation.  People with low levels of vitamin D are also at an increased risk for metabolic syndrome.  None of these pathologies appeal to us, so we have a couple of recommendations for you.

First, check with your physician to see if vitamin D supplementation is right for you.  This can be done with a simple blood panel with an additional vitamin D screening (which will be required for your next food challenge).  Second, since it's summer and the weather has been fantastic, get your D the easy way – expose 40% of your skin to direct sunlight for 10 to 20 minutes daily.  This will provide you with adequate levels and improve your sunny glow.  Lastly, if you're stuck in an office chair with no hopes of getting into the sun – you can supplement with a 4,000 – 6,000 IU  dosage daily.

Have a safe Independence Day!!!  Only two classes today, so check the schedule and register on MBO.

Comments

  1. bill :

    My work schedule and Xfit schedule aren’t lining up so good this past week, and im not happy about it.

  2. Hanna K :

    Just want to share some Verve love with ya:
    First, some perspective: the last time I hiked & biked in Breck was in 2009. I’d come up from a week at sea level and to say I sucked would be an understatement. Riding the Peaks trail was an exercise in sheer terror & I had to walk all the climbs as I was too out of breath to even consider riding them. Hiking, I was at the waaay back of the pack. To be fair, my group of girlfriends included an ex-national Xterra Tri champion, a couple of State MTB champions and other assorted athletes, but still…
    Fast forward to this weekend.We spent it in Breck to make absolutely sure we got our Vitamin D 😉
    I had just spent 2 weeks at sea level on a biz trip and drove up to Breck last Sat morning. Sat afternoon we hiked Spruce Creek (1700 feet elev gain, 5.4 miles) and I felt great – I could feel the altitude, but I could work at that higher intensity without issue. THAT’s never happened before. My mtb-racer husband even commented on how fast I was cruising up the hill, ahead of him – in the past he was always waiting for me.
    Sunday I rode from town up to the Peaks trailhead – which in 2009 was a sufferfest in itself. This time it just felt like a warmup. The trail itself was no longer scary – just challenging and fun. I rode the climbs – all but one really gnarly rocky one that even my husband admits to hike-a-biking – and felt strong on the whole ride. Even the schlep back to Breck on the bike path was much easier than I remember, and much faster – I rode the path at roughly *twice* my speed from two years ago.
    So I just busted out a 3+ hour hike and 3+ hour mtb ride at roughly 9,500+ feet elevation after 2 weeks at sea level, not having been on the bike about 2 months, and not having done any workouts longer than 1 to 1.5 hours in those 2 months, with the majority of the workouts being CrossFit.
    Granted in the grand scheme of things I’m not setting any world records and certainly not beating any of my mtb racer girlfriends (yet) but for me the improvement is SO MOTIVATING!!!
    Thank you Verve. You rock.

  3. Hanna K :

    Just want to share some Verve love with ya:
    First, some perspective: the last time I hiked & biked in Breck was in 2009. I’d come up from a week at sea level and to say I sucked would be an understatement. Riding the Peaks trail was an exercise in sheer terror & I had to walk all the climbs as I was too out of breath to even consider riding them. Hiking, I was at the waaay back of the pack. To be fair, my group of girlfriends included an ex-national Xterra Tri champion, a couple of State MTB champions and other assorted athletes, but still…
    Fast forward to this weekend.We spent it in Breck to make absolutely sure we got our Vitamin D 😉
    I had just spent 2 weeks at sea level on a biz trip and drove up to Breck last Sat morning. Sat afternoon we hiked Spruce Creek (1700 feet elev gain, 5.4 miles) and I felt great – I could feel the altitude, but I could work at that higher intensity without issue. THAT’s never happened before. My mtb-racer husband even commented on how fast I was cruising up the hill, ahead of him – in the past he was always waiting for me.
    Sunday I rode from town up to the Peaks trailhead – which in 2009 was a sufferfest in itself. This time it just felt like a warmup. The trail itself was no longer scary – just challenging and fun. I rode the climbs – all but one really gnarly rocky one that even my husband admits to hike-a-biking – and felt strong on the whole ride. Even the schlep back to Breck on the bike path was much easier than I remember, and much faster – I rode the path at roughly *twice* my speed from two years ago.
    So I just busted out a 3+ hour hike and 3+ hour mtb ride at roughly 9,500+ feet elevation after 2 weeks at sea level, not having been on the bike about 2 months, and not having done any workouts longer than 1 to 1.5 hours in those 2 months, with the majority of the workouts being CrossFit.
    Granted in the grand scheme of things I’m not setting any world records and certainly not beating any of my mtb racer girlfriends (yet) but for me the improvement is SO MOTIVATING!!!
    Thank you Verve. You rock.

  4. Hanna K :

    Just want to share some Verve love with ya:
    First, some perspective: the last time I hiked & biked in Breck was in 2009. I’d come up from a week at sea level and to say I sucked would be an understatement. Riding the Peaks trail was an exercise in sheer terror & I had to walk all the climbs as I was too out of breath to even consider riding them. Hiking, I was at the waaay back of the pack. To be fair, my group of girlfriends included an ex-national Xterra Tri champion, a couple of State MTB champions and other assorted athletes, but still…
    Fast forward to this weekend.We spent it in Breck to make absolutely sure we got our Vitamin D 😉
    I had just spent 2 weeks at sea level on a biz trip and drove up to Breck last Sat morning. Sat afternoon we hiked Spruce Creek (1700 feet elev gain, 5.4 miles) and I felt great – I could feel the altitude, but I could work at that higher intensity without issue. THAT’s never happened before. My mtb-racer husband even commented on how fast I was cruising up the hill, ahead of him – in the past he was always waiting for me.
    Sunday I rode from town up to the Peaks trailhead – which in 2009 was a sufferfest in itself. This time it just felt like a warmup. The trail itself was no longer scary – just challenging and fun. I rode the climbs – all but one really gnarly rocky one that even my husband admits to hike-a-biking – and felt strong on the whole ride. Even the schlep back to Breck on the bike path was much easier than I remember, and much faster – I rode the path at roughly *twice* my speed from two years ago.
    So I just busted out a 3+ hour hike and 3+ hour mtb ride at roughly 9,500+ feet elevation after 2 weeks at sea level, not having been on the bike about 2 months, and not having done any workouts longer than 1 to 1.5 hours in those 2 months, with the majority of the workouts being CrossFit.
    Granted in the grand scheme of things I’m not setting any world records and certainly not beating any of my mtb racer girlfriends (yet) but for me the improvement is SO MOTIVATING!!!
    Thank you Verve. You rock.

  5. Hanna K :

    Just want to share some Verve love with ya:
    First, some perspective: the last time I hiked & biked in Breck was in 2009. I’d come up from a week at sea level and to say I sucked would be an understatement. Riding the Peaks trail was an exercise in sheer terror & I had to walk all the climbs as I was too out of breath to even consider riding them. Hiking, I was at the waaay back of the pack. To be fair, my group of girlfriends included an ex-national Xterra Tri champion, a couple of State MTB champions and other assorted athletes, but still…
    Fast forward to this weekend.We spent it in Breck to make absolutely sure we got our Vitamin D 😉
    I had just spent 2 weeks at sea level on a biz trip and drove up to Breck last Sat morning. Sat afternoon we hiked Spruce Creek (1700 feet elev gain, 5.4 miles) and I felt great – I could feel the altitude, but I could work at that higher intensity without issue. THAT’s never happened before. My mtb-racer husband even commented on how fast I was cruising up the hill, ahead of him – in the past he was always waiting for me.
    Sunday I rode from town up to the Peaks trailhead – which in 2009 was a sufferfest in itself. This time it just felt like a warmup. The trail itself was no longer scary – just challenging and fun. I rode the climbs – all but one really gnarly rocky one that even my husband admits to hike-a-biking – and felt strong on the whole ride. Even the schlep back to Breck on the bike path was much easier than I remember, and much faster – I rode the path at roughly *twice* my speed from two years ago.
    So I just busted out a 3+ hour hike and 3+ hour mtb ride at roughly 9,500+ feet elevation after 2 weeks at sea level, not having been on the bike about 2 months, and not having done any workouts longer than 1 to 1.5 hours in those 2 months, with the majority of the workouts being CrossFit.
    Granted in the grand scheme of things I’m not setting any world records and certainly not beating any of my mtb racer girlfriends (yet) but for me the improvement is SO MOTIVATING!!!
    Thank you Verve. You rock.

  6. Hanna K :

    Just want to share some Verve love with ya:
    First, some perspective: the last time I hiked & biked in Breck was in 2009. I’d come up from a week at sea level and to say I sucked would be an understatement. Riding the Peaks trail was an exercise in sheer terror & I had to walk all the climbs as I was too out of breath to even consider riding them. Hiking, I was at the waaay back of the pack. To be fair, my group of girlfriends included an ex-national Xterra Tri champion, a couple of State MTB champions and other assorted athletes, but still…
    Fast forward to this weekend.We spent it in Breck to make absolutely sure we got our Vitamin D 😉
    I had just spent 2 weeks at sea level on a biz trip and drove up to Breck last Sat morning. Sat afternoon we hiked Spruce Creek (1700 feet elev gain, 5.4 miles) and I felt great – I could feel the altitude, but I could work at that higher intensity without issue. THAT’s never happened before. My mtb-racer husband even commented on how fast I was cruising up the hill, ahead of him – in the past he was always waiting for me.
    Sunday I rode from town up to the Peaks trailhead – which in 2009 was a sufferfest in itself. This time it just felt like a warmup. The trail itself was no longer scary – just challenging and fun. I rode the climbs – all but one really gnarly rocky one that even my husband admits to hike-a-biking – and felt strong on the whole ride. Even the schlep back to Breck on the bike path was much easier than I remember, and much faster – I rode the path at roughly *twice* my speed from two years ago.
    So I just busted out a 3+ hour hike and 3+ hour mtb ride at roughly 9,500+ feet elevation after 2 weeks at sea level, not having been on the bike about 2 months, and not having done any workouts longer than 1 to 1.5 hours in those 2 months, with the majority of the workouts being CrossFit.
    Granted in the grand scheme of things I’m not setting any world records and certainly not beating any of my mtb racer girlfriends (yet) but for me the improvement is SO MOTIVATING!!!
    Thank you Verve. You rock.

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