Tuesday 140922

5 Rounds for time of
5 Power cleans 135#(95#)
5 Push jerk 135#(95#)
30 Double unders

Post time to BTWB

Lamar getting the mental game ready before the physical starts.

Lamar getting the mental game ready before the physical starts.

When you hear testosterone what comes to mind?  Probably old school weightlifting videos or maybe that after school movie that Ben Affleck was in.  Remember that one?  He was taking steroids as a high school student.  It was a little over the top but it’s the first thing that comes to mind when I hear testosterone.  Well I wanted to do more research on the topic and came across a great article that gave me more insight into testosterone, what it’s good for, and how to balance it naturally.

If you are a man or a woman testosterone is one of the important hormones for good body composition. You need to have it in balance with other hormones such as cortisol  and insulin of course.  So how do we do this?  

Three nutrients you want to make sure you are not deficient in are; Vitamin D, Magnesium, and Zinc.

Low Vitamin D levels can lead to more body fat, less strength, risk of bone fracture, low testosterone levels and many more problems.  Take advantage of the sun folks, Vitamin D for free!

Magnesium deficiency is another item linked to low testosterone levels.  Magnesium helps vitamin D activity, improves sleep, and aids in proper insulin health.  Magnesium is important to us in the gyms as well as it is used for muscle contractions.

Zinc deficiency leads to aromatization of testosterone into estrogen.  It’s also a potent antioxidant that helps protect your organs and help them function normally.  

Once you have these in order focus on reducing stress.  High levels of stress can lead to high levels of cortisol.  Cortisol and testosterone are enemies and counter act each other.  Sleep is also important.  Make sure you are sleep deprived as lack of sleep can lead to low testosterone, high cortisol, and bad insulin health.

Diet is another important item to improve balance in hormones.  Eat a high protein, high fat diet with a meal frequency that doesn’t leave you feeling hungry.  If your blood sugar is elevated your testosterone levels will be temporarily reduced. Repeated spikes in blood sugar will lead to low testosterone levels.  In a study of males with normal insulin levels, they had a 25 percent decrease in testosterone after consuming a drink containing sugar and their testosterone levels remained low for up to 2 hours.  

Supporting testosterone levels isn’t difficult.  Make sure you have all the above in line and your health and body composition will improve!

Check out the link HERE for references to the study mentioned as well as the full story the above is referenced from. 

This Thursday, September 25th, Verve is hosting approximately 40 out of town guests for a special WOD at 6:30am. The workout during this class time will be different from the posted WOD. The hour is still open to all Verve athletes, we will have additional trainers on hand for the large group. Come join in the fun bright and early.

Our friends at CrossFit Roots are hosting a competition; The 2014 CrossFit Roots Harvest Hoedown October 11th, 2014

This competition will be kept to 1 day.  Bring your best opposite sex workout partner because this will be a partner competition (1 male and 1 female).  And lastly, we want to crown the most well-rounded CrossFit Coed Pair so be prepared to be tested in all 10 of the general physical skills in 3 different wods. Click HERE for movement list and more information about the competition.  

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