Tuesday 100629


On the minute for 30 minutes perform:

5 Pull-ups
10 Push-ups
15 Squats

Continue as long as you can finish the assigned reptitions within 1 minute.  You may continue in AMRAP fashion after you miss a round.  If you completed 30 rds last time, add 1 rep to each movement (6, 11, 16).

Compare to: 100325

Post only rounds completed to comments.

I 003 

6am with pretty good front squats – what can be improved on?

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 syndromeNone 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.


  1. James :

    I know what can be improved on! It’s the time, right? It could be 8 or 9 am.

  2. Dan Y :

    Yeah, I think James nailed it. That’s your problem right there.

  3. Stef :

    I’m on medical grade Vitamin D…. do you know what that means? I’m pretty sure I could have a script written for a sunny vacation.

  4. Andy :

    What can I say, my elbows rise with the sun.

  5. The 6 AM wolfpack could beat up any other time…and that is a fact!! 🙂

  6. Slaughter :

    Bring it Sarah

  7. Slaughter :

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