Sunshine - Wednesday April 12/17
Sunshine
Sunshine = Vitamin D….. Now that the weather is getting nicer, get outside and enjoy the sunshine. During our winter month we lack sunlight and exposure to it, so enjoy it! Add it "Vitamin D" to your training everyday! (That being said, we are not promoting you do lay/bake in the sun and get burnt) but it's important to have some sun exposure daily, even just for 5 minutes!Few foods contain vitamin D and for most of us, our major source of vitamin D is the sun. Our bodies naturally produces vitamin D when UVB rays strike the skin, but living here, during the winter month and lack of sunshine, most of us are probably deficient.
What does Vitamin D do?
Our bodies require vitamin D to absorb calcium, it plays a major role in maintaining our bone and muscle function and is also essential for immune function.
I watched an instagram live post last week with Steph Gaudreau aka. Stupid Easy Paleo & Performance Paleo. Steph was sitting outside on her front porch in sunny San Diego, explaining the importance of a few minute of sun exposure daily. The many health benefits, including mood, and an interesting one I had never thought of, melatonin production. This also including a brief chat about screen time at night "blue light" and how that effects our melatonin production as well. ((A discussion for another time. But you should be limiting the amount of screen time you have at night esp. a couple hours before bed.)) It lead to me thinking more about Vitamin D.There are lots of great sources of information on vitamin D including blogs written about "How Vitamin D can improve your performance" by PurePharma. *Disclaimer: PurePharma does sell Vitamin D3.Do some research, including paying attention to how you feel on days when the sun is shining and you get outside and enjoy it!
Wednesday April 12, 2017
Group Warm UP
CLASS IS CAPPED AT 17 TODAY so please Sign in or you will do the workout Running if the 17 spots are taken. (4 ski ergs, 3 Assault Bikes, 8 Rowers, 1 Spin Bike, 1 Treadmill)
Workout Of the Day: A Hinshaw WOD - Full workout 40 mins
On a Rower, Ski Erg or Bike
4 Min Easy2 Min Fast4 Min Easy1 Min Rest2 Easy1 Min Fast2 Min Easy1 Min Rest1 Min Easy30 sec fast1 Min Easy -16:30Continue from here at own risk - If you choose to stop move to level 2 for accessory work2 Min Fast4 Min Easy2 Min Fast1 Min Rest90 Sec Fast3 Min Easy90 Sec Fast1 Min Rest1 Min Fast2 Min Easy1 Min Fast1 Min Rest30 Sec Fast1 Min Easy30 Sec Fast - 23:00DONE!!!! - 39:30 total time. Lvl 2 Fitness - If you choose to stop after Part 1 or Hinshaw WODBulgarian Split Squats (with Db's to Raise difficulty)20-20-20.Bicep Curls10-10-10-10-10.Land Mine Presses10/10 - 10/10- 10/10.
Cash Out:
Stretch & Roll Out.Check back each night at 8pm for the next days WOD.
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