Thursday 1.26.12

Attention: If you use the little black box outside my office to drop off payments for your Crossfit South Bend membership. Please, if you pay with Cash, write your name on a piece of paper and paperclip it to the money. So that I know whose membership to apply the funds to. Thank you.

“Luce“

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Rob Orlando 24:19. Post time to comments.

( 25 minute time cap )

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Vitamin D

What is it?

Robb Wolf’s first pick as a supplement, even before fish oil. Vitamin D is a prohormone (the precursor of a biologically active hormone) Like cortisol, estrogen, and testosterone, its derived from cholesterol molecules. The function of a prohormone is to enhance the strength of the hormone that already occurs in the body. We make all of the Vitamin D we need, thats IF you get sunlight to your skin.

What does it do?

Vitamin D is critical in

• fat metabolism
• cancer prevention
• autoimmunity
• fertility
• insulin resistance
• types 1 and 2 diabetes
• cardiovascular disease
• anti-inflammatory as a Cox2 inhibitor

Also, vitamin D will help you with your gains in the gym. It has been shown as long ago as the 1950s that exposure to UV radiation increases strength. It was also noted that trainability and performance peaked in late summer and was lowest in mid-winter. From a 2009 research article by Cannell, et al:

Methods: We reviewed the world’s literature for evidence that vitamin D affects physical and athletic performance.

Results: Numerous studies, particularly in the German literature in the 1950s, show vitamin D-producing ultraviolet light improves athletic performance. Furthermore, a consistent literature indicates physical and athletic performance is seasonal; it peaks when 25-hydroxy-vitamin D [25(OH)D] levels peak, declines as they decline, and reaches its nadir when 25(OH)D levels are at their lowest. Vitamin D also increases the size and number of Type II (fast twitch) muscle fibers. Most cross-sectional studies show that 25(OH)D levels are directly associated with musculoskeletal performance in older individuals. Most randomized controlled trials, again mostly in older individuals, show that vitamin D improves physical performance.

Conclusions: Vitamin D may improve athletic performance in vitamin D-deficient athletes. Peak athletic performance may occur when 25(OH)D levels approach those obtained by natural, full-body, summer sun exposure, which is at least 50 ng[middle dot]mL-1. Such 25(OH)D levels may also protect the athlete from several acute and chronic medical conditions.

where do we get it?

preferably sunlight, 20 minutes a day or more. But it seems most of us, especially in the winter months, can’t make that happen. Its obtained by a photosynthetic process where UVB radiation converts cholesterol into D3.

How much do I need?

According to Robb Wolf

“Governmental recommendations for Vit-D are weaker than a simultaneous case of rickets, scurvy, and anemia! Most guidelines recommend approximately 200IU of Vit-D”

“I think it is reasonable for most people to supplement with 2000 to 5000 IU per day of gel-cap Vit-D. A six month supply will set you back $10″

(Further reading links below)

marks daily apple – vitamin D

Robb wolf- Let a little sunshine in

Whole 9 whats in our cabinets

whole 9 supplement evaluation checklist

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It’s time to put out a new T-shirt, but this time we want to see if any of you can create the best T-shirt EVER. Designs need to be provided as digital artwork such as AI, EPS or PDF files. Designs need to be emailed to us by If we choose your design, you’ll win a free month, of course a shirt, and we will get your signature put on the shirt. Send your designs to brandon@crossfitsouthbend.com, they will soon be voted on!