VMG update
In the newest VMG there is a change to a preferred form of folic acid called Metafolin.
5-MTHF (or Metafolin) is the naturally occurring, predominant form of folate, and is directly usable by the body.
Metafolin® is patented, contains only the S isomer of the 5-MTHF, and has been shown to be the only form of folate to be able to cross the blood-brain barrier. Unnatural folic acid needs to be activated into the biologically activated form. The efficacy of that process shows high individual fluctuations and much of society has deviations in the enzyme required for that conversion.
Metafolic is the directly bioactive form not requiring conversion and this is important as a very significant area that 5-MTHF plays a role is the methionine synthase -ie, the conversion of homocysteine to methionine.
Homocysteinemia, or elevated plasma homocysteine, is quickly emerging as a major, independent risk factor of cardiovascular diseases. High plasma levels of homocysteine appear to injure the vasculature, impairing the functional abilities of endothelial and smooth muscle cells. Elevated homocysteine also appears to be thrombogenic.
We are also proud to announce that the green food base has been changed exclusively organic sources and we use gluten free grasses in the formula now. Finally, the Vit D has been increased to 1000IU per daily serving.
We'll continue to try and stay on top of improving what matters in our nutraceuticals and keep everyone in the loop.
James
2010
Row
5 min @ 50% effort warm up
3 x [8 min @ 75%/2 min @ 50%]
5 min @ 50% effort cool down
post avg watts per 8 min round to comments
21 comments:
watts: 181, 193, 190
hard to settle into steady "sub-max" rhythm - need better consistency!
I agree with Jenny (who rowed with me, Spider and BK this AM). It was very tough to find 75% and stay there.
Watts: 155, 150, 140 (rowing at a fewer strokes/minute with team)
Been back at it since Sunday last with 5 x (25 kbs, 10 push ups, 10 DU's, 60 singles,400 m) . Two days later, same WOD but 10X for stamina. Today, fight gone bad, 20 SDLHP at 75#'s, 30 kbs, 15 thruster at 75 #'3, 20 DU's, 400 m run first round. Second round - 15 SDLHP, 37 KBS, 10 thrusters, 10 DU's, 400 m. Third round, 15 SD, 15 kbs, 5 thrust, 10 du's 60 singles, 400 m run - same until fifth round. The other guy won - I got beat bad. Maybe don't come out swinging so hard at first.
Baltoe
Catching a cold and going to rest & get a day behind schedule. See you Dawgs in a couple of days!
1 - avg 234 watts, 23 s/m
2 - avg 226 watts, 22 s/m
3 - avg 229 watts, 22 s/m
tougher mentally than physically.
Ave. watts: 201, 200, 200
I usually look at the /500m splits. Today I set a goal of watching my watts along with bringing my stroke frequency down to 24 (usually it runs at about 27 strokes per minute). I think effort was about 85-90% of my max
Had no issues sitting at 75% :)
189,194,191
2010
Row
Ave W: 216, 206, 212
I wish that info on VMG was posted in English.
avg watts - 201/199/203
avg 500m pace - 2:00.2/2:00.7/1:59.9
Was not able to work out yesterday so intervals were more like 80% effort.
Ave. watts: 242/247/257
Ave. 500m pace: 1:53.8/1:52.7/1:51.2
Coach,
thanks 4 addressing and bringing 2 peoples attention 2 homocysteine and it's impact on cardiovascular disease... and touching on the issue at one of the roots of the problem... ur vmg is paving the way 4 supplementation and neutraceuticals...
~gm2
wanted 2 row... but was so nice that I wanted 2 b outside... the latter of the two prevailed...
ran 4.5mi in 50lb wt vest...
~38:15
~gm2
Julie Migliaccio, Crossfit Performance
Definitely trying to learn to be more efficient on the rower..working on snapping the legs, fast return, etc...75% effort seemed right on the money...not coasting but not gassed...
average watts 180,185,186
Hey dawgs,
I am going on a summer Hiatus, Pure Strength Program. Will catch up with you dawgs August 30th. Hope to see some of you at The Strongman Seminar/Comp in August. I will be lurking in the background and will say hi now and then. I am feeling super good, amped and ready to gain 5 pounds + lift really heavy weights, well really heavy for me :)
CU soon xxoo Lulu
My verification word is commitan and I am translating that to Committing "I am committing to getting strong." GRRRRRRRRRRRRRR.
June 9, 2010 6:23 PM
2011
Tues, June 8 - Playing Catch-up
A1: 205/225/235/245/255
A2: 8/8/8/8/8 (subbed feet anchored, lean forward things)
A3: NO KB or DB on hand.
B: 35/34/33/34
C: As Rx'd
Notes:
DL and lunges felt great. Side Bridge took some serious concentration. I just thought, "Mikko wouldn't give up, neither can you."
162, 154, 171
damper 6
2011 - made up Tuesday's programming
A1. 145#, 165, 185, 195, 205
A2. 10 reps across
A3. 36# kb, unbroken across
B. 25, 25, 26, 25
C. right arm: 90sec, 60s-30s, 65s-25s*, 47s-43s*
left arm: 90 sec, 62s-28s, 65s-25s*, 50s-40s*
Notes: Came in with super sore adductors. Was surprised I was able to keep pace or surpass my values from a week ago, except for B. For C, I had to stop after the 2nd set to teach a class. I completed the 3rd and 4th set after an hour break.
Row:
Avg watts: 120, 113, 128
246, 236, 228, average spm ~ 27
A great workout for practicing technique.
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