Workout: “Fight Gone Bad”
Three rounds of:
Wall-ball, 10 ft target (20, 14) (Reps)
Sumo deadlift high-pull, (75, 55) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (75, 55) (Reps)
Want To Breathe Better? Donate Blood!
Healthy adults usually have about 5 grams of iron in their bodies at any given time. And that’s a good thing; Iron is responsible for helping you to breathe!
When you donate a unit of blood, you lose about a quarter of a gram of iron, which gets replenished from the food you eat in the weeks after donation. This regulation of iron levels is a good thing, as having too much iron in the bloodstream can cause a variety of symptoms, such as lethargy, plaque formations, muscle weakness and degradation of your vessel wall linings… just to name a few.
But how can you be sure you’re not giving away too much iron if your levels are too low? Good question. Before you’re allowed to donate blood, your hemoglobin level, a rough measure of your iron levels, will be checked. If it is deemed low, you will not be allowed to donate blood. However unfortunate for those in need of your donated blood, this can be a good thing because you now have an opportunity to improve upon your iron stores.
So the question now becomes why is it so important that my iron levels be increased if they are found to be deficient? Blood health is super important when talking about recovery and performance. Without proper mineral support, you might not be performing at your very best, and here’s why.
First, iron is a major mineral found in hemoglobin, a protein found in your red blood cells that transports oxygen to the cells of your entire body. You can only imagine how detrimental it would be if your muscles weren’t being sent an efficient amount of oxygen. All the strength in the world wouldn’t matter the least bit if you are working with muscles that are essentially suffocating during your training sessions.
Signs of Iron Deficiency:
- Low energy / often feeling tired
- Declining performance
- Tight muscles / slow energy
- Increased proneness to injury
- In women – very heavy periods
- Headaches during activity
- Shortness of breath (not the ‘CrossFit’ kind…)
- Increased heart rate
If you experience any of the above symptoms, it would be well worth your time to at least have your iron levels checked during the blood drive. Iron deficiency is a growing problem and many people are anemic and don’t even know it.
Nutritionally speaking, iron can be found in many meats, poultry, fish and leafy greens. For optimal absorption, avoid consuming caffeine or carbonated drinks with your iron source, as this will decrease the rate of iron absorption. Conversely, consuming Vitamin C will help increase your body’s rate of iron absorption (i.e., a squeeze of lemon on your next spinach salad).
Source – Poliquin Group Online Course: Performance and Recovery: http://www.poliquineducationonline.com
(Please email email@example.com to register for the upcoming blood drive)