The Fall

Our hill does a wonderful job of showing us if you use POSE method running.

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WOD

4 rounds for time:
400m run
50 squats

compare to 25OCT2010 or 16JUL2010. Post results to comments!

Did you do better same or worse? If it was your first time doing this WOD, how'd it go? We'll be outside rain or shine or hail or sleet or snow or monsoon or sun or any combination thereof.

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We usually don't talk about supplements other than fish oil (Omega 3) or Vitamin D. Here's a great read on Vitamin D via CrossFit Nor'Easter:

What is Vitamin D? It’s a hormone whose main job is to more or less get calcium to your bones. However, it turns out it has its “hand” in so much more!
First off, what’s going on out there? It is estimated that anywhere from 60-90% of us are Vitamin D deficient. Which makes sense – especially in these modern times – and even more-so with the winter we have been having this year! Huh? Well, Vitamin D is naturally synthesized by our bodies – all we need is to be exposed to sunlight. Unfortunately, most of us are inside all day – fully clothed I imagine (and I am am pretty sure my computer monitor isn’t throwing off the right kind of radiation) .
What can Vitamin D do for me? Studies have shown that, apart from that whole calcium and strong bones thing:

• Some studies suggest that it reduces the risk of cancer.

• It helps in regulating the immune system = you will get sick less.

• It helps decrease the risk of many cardiovascular ailments.

• Depression/Mood (Seasonal Affective Disorder)? Yup, get your Vitamin D levels up and chances are you will feel happier.

• It helps prevent inflammation = you will recover faster.

• Improved sleep.

• It has been shown to reduce the risk of all sorts of other stuff, for example: rheumatoid arthritis, multiple sclerosis, diabetes, autism, along with the overall frequency and severity of asthma and its symptoms.

What about Vitamin D’s role for athletes? Go and read this.
You didn’t read it did you? Fine, here are the highlights:

1.  The Germans and Russians of the 1960-70′s were rather dominant in the sports world. Turns out they were on the Vitamin D bandwagon!
2. “The medical literature indicates that the right amount of vitamin D will make you faster, stronger, improve your balance and timing, etc.”
3. “Both animal and human studies have found that vitamin D increases muscle mass in subjects who are vitamin D deficient.”
4. “Neuromuscular performance improves with higher vitamin D blood levels.” Notably in older people.
5. “Vitamin D has been found to improve both balance and reaction time.”
6. Already mentioned above, but here we go again: Vitamin D helps prevent inflammation = you will recover faster.
7. Jeremy Mullins even tells us it will make us jump higher

Please notice that all of these revolve around having the appropriate levels of Vitamin D, not mega-dosing ultra high levels of Vitamin D.

Read more here.