12/22/2011

On official break for the holidays until 01/09/2012.  Merry Christmas and Happy New Year to you all!

In the meantime...

How is Karate like Christmas? It's always better to give than to receive! Give someone the gift that keeps on giving with a Victory Karate/VKfit Gift Certificate!

Available in amounts of $5 and up, so makes the perfect stocking stuffer. Good for either Victory Karate or VKfit - Next open session for new enrollment starts in January 2012!

12/21/2011

Off-day/Make-up day

Fit Revival: How one man's spiritual awakening helped him shed 100 pounds - Collin Orcutt, Men's Fitness

While he tried to change his habits, unreliable workout partners and a lack of willpower made the process harder than he'd ever imagined. Feeling lost, Chacon decided to pray for help from above. "One day, I just said, 'Okay, God, if you're out there, I need your help,'" he recalls. "'I need to get my life straight, and it's got to start with my health.'" After that moment of epiphany, Chacon was overwhelmed with motivation he'd never felt before. "Inside, I finally felt like I had the strength and the endurance to keep on going."

Post thoughts to comments or to the VKfit Facebook page.

Before

After

12/20/2011 Vkfit Class Workout

For time:

50' of squat front kicks
50' of squat wheel kicks
50' of squat side kicks

At the top of each minute, do 5 swinging push ups.

For front kicks, alternate sides.  For wheel kicks and side kicks, do 25' on left side, 25' on right side.

Post results to comments or to the VKfit Facebook Page.

12/19/2011 Workout

Three rounds for load:

5 weighted ring dips
5 dumbbell hang power cleans

Post loads used and results to comments or to the VKfit Facebook Page.

No excuses.

12/18/2011

Off-day/Make-up day

Is it better to eat an unhealthy breakfast than to skip it? - Leslie Beck, The Globe and Mail

"Eating breakfast helps to jump start your metabolism, provides your brain a source of glucose after a night of fasting, and can deliver important nutrients that are often missing from other meals. Eating breakfast is also a good strategy to help manage weight. Studies consistently show that adults and kids who eat breakfast tend to have healthier weights and are less likely to become overweight than those who skip the morning meal."

Post thoughts to comments or to the VKfit Facebook page.

12/17/2011

Off-day/Make-up day

Is It Better to Skip a Meal Than to Eat Unhealthy Food? - Marc David, nobullbodybuilding.com

"Should you eat junk foods to keep your metabolism up or would it be more beneficial to not eat at all?"

Post thoughts to comments or to the VKfit Facebook page.

12/16/2011 Workout

With a continuously running clock, do one back squat the first minute, two back squats the second minute, three back squats the third minute... continuing as long as you are able.  Use a load that is approximately your body weight.

Use as many sets each minute as needed.

Compare to 09/23/2011 Workout

Post load used and results to comments or to the VKfit Facebook Page.

12/15/2011 Workout

Three rounds of as many reps as possible of:

Shoulder press, push press, push jerk
Dead-hang pull ups, butterfly kipping pull ups, gymnastics kipping pull ups

Use a load that you can do 5 strict shoulder presses.

Post load used and results to comments or to the VKfit Facebook Page.

12/14/2011

Off-day/Make-up day

Celebrity trainer tips to avoid the holiday pounds - Sarah Bernard, The Thread

"We asked celebrity fitness and nutrition experts-- the pros who keep Lady Gaga, Katy Perry and Jennifer Aniston in line--to give us their tips for getting through the holidays without those extra 10 pounds. Are you in"

Post thoughts to comments or to the VKfit Facebook page.

12/13/2011 VKfit Class Workout

As many reps as possible in 2 minutes of:

Side bear crawls

Then as many reps as possible in 2 minutes of:

Squat kicks

For side bear crawls, set up 4 chairs and put your feet on the chairs with you hands on the floor. Going 4 chairs to the right and 4 chairs to the left (both feet on same chair) equals 1 rep. To scale down, either do feet and hands on the floor, or feet on the floor with hands on the chair. For squat kicks, right kick and left kick equals 1 rep.

Post results to comments or to the VKfit Facebook Page.

12/12/2011 Workout

Three rounds of:

5 squat cleans
30 seconds of max rep floor presses or bench presses

Use a load that is approximately 85% of bodyweight.

Post load used and results to comments or to the VKfit Facebook page.

12/11/2011

Off-day/Make-up day

6 Symptoms You Should Never Ignore - Bill Phillips and the Editors of Men's Health

"When it comes to their health, guys are notorious for doing too little, too late. As men, we’re told to play through the pain, tough it out, shake it off, and suck it up. There are a dozen other variations of the same message, and they’re all code for: Ignore your symptoms."

Post thoughts to comments or to the VKfit Facebook page.

12/10/2011

Off-day/Make-up day

4 Pains You Should Never Ignore - The Editors of Women's Health

"Here are four types of pain you should heed, and how."

Post thoughts to comments or to the VKfit Facebook page.

12/09/2011 Workout

Three rounds for time of:

7 toes to bar
7 deadlifts
7 power cleans
7 push presses

Use a load that is approximately 70% of bodyweight.

Post load used and results to comments or to the VKfit Facebook Page.

12/08/2011 Workout

5 rounds for max load of:

5 floor presses
7 bent over rows
9 front squats

Post results to comments or to the VKfit Facebook Page.

12/07/2011

Off-day/Make-up day

Phys Ed: Can Pickle Juice Stop Muscle Cramps? - Gretchen Reynolds, The New York Times

"Pickle juice had “relieved a cramp 45 percent faster” than drinking no fluids and about 37 percent faster than water, concluded the authors of the study, which was published last month on the Web site of the journal of the American College of Sports Medicine."

Post thoughts to comments or to the VKfit Facebook page.

12/06/2011 VKfit Class Workout

For time:

Medicine ball floor to overhead broad jumps, 50 feet

Count the number of jumps and do that number of:

Burpees over the medicine ball
1 leg side jumps with medicine ball
Seated medicine ball twist slams

Post results to comments or to the VKfit Facebook Page.

Courtesy John Cortese

12/05/2011 Workout

Find max load for:

1 clean and jerk

Post results to comments or to the VKfit Facebook Page.

Courtesy CrossFit Hawk

12/04/2011

Off-day/Make-up day

New Study Shows How To Boost Vitamin D - Elev8

"People who do vigorous physical activity — such as running, jogging, playing basketball or soccer — for three or more hours a week reduce their risk of a heart attack by 22%, the study found."

Post thoughts to comments or to the VKfit Facebook page.

12/03/2011

Off-day/Make-up day

Vitamin D: Who Should Take a Supplement - Sarah B. Weir, Vitality

"It's estimated that 30-50% of Americans suffer from vitamin D deficiency."

Post thoughts to comments or to the VKfit Facebook page.

12/02/2011 Workout

Three rounds for as many reps as possible of the following:

Incline single arm dumbbell presses @ 40% bodyweight (each)
Plank single arm dumbbell rows @ 30% bodyweight (each)
Single leg dumbbell deadlifts @ 20% bodyweight (each)

Post loads used and results to comments or to the VKfit Facebook Page.

12/01/2011 Workout

Crossfit's "Bear Complex"

Do the following progression 7 times:

1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press

Do the above for 5 rounds, adjusting the weight each time to find a max load for the progression.

Note: The power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip.

Compare to 02/07/2011 Workout

Post results to comments or to the VKfit Facebook Page.