01/31/2012 VKfit Class Workout

For time:

20 left leg medicine ball floor to overhead
20 right leg medicine ball floor to overhead
20 foot crab walk forward
20 foot crab walk backward
20 chair deadlifts

For chair deadlifts, if your bodyweight is under 200 pounds, use 2 chairs. If over 200 pounds, use 3 chairs.

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

LAST CHANCE! Special NEW YEAR'S RESOLUTION SPECIAL: 1/2 off VKfit registration fee, and a FREE homemade 12 pound medicine ball with each new signup! (expires February 1st) Sign up here!

01/30/2012 Workout

As many rounds as possible in 12 minutes of:

10 right arm floor press
10 left arm floor press
10 right arm sumo-deadlift high-pull
10 left arm sumo-deadlift high-pull

Use a load that is approximately 30% of your bodyweight.

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

Special NEW YEAR'S RESOLUTION SPECIAL: 1/2 off VKfit registration fee, and a FREE homemade 12 pound medicine ball with each new signup! (expires February 1st) Sign up here!

01/28/2012

Off-day/Make-up day

Positive thinking: Reduce stress by eliminating negative self-talk - Mayo Clinic staff

"When your state of mind is generally optimistic, you're able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking."

Post thoughts to comments or to the VKfit Facebook page.

Special NEW YEAR'S RESOLUTION SPECIAL: 1/2 off VKfit registration fee, and a FREE homemade 12 pound medicine ball with each new signup! (through February 1st) Sign up here!

01/27/2012 Workout

For time:

6 flights of weighted staircase walk (up and down)

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

Special NEW YEAR'S RESOLUTION SPECIAL: 1/2 off VKfit registration fee, and a FREE homemade 12 pound medicine ball with each new signup! (through February 1st) Sign up here!

01/26/2012 Workout

Five rounds of:

Shoulder press for max load
Towel pull ups for max reps in 2 minutes

Post results to comments or to the VKfit Facebook Page.

Special NEW YEAR'S RESOLUTION SPECIAL: 1/2 off VKfit registration fee, and a FREE homemade 12 pound medicine ball with each new signup! (through February 1st) Sign up here!

01/25/2012

Off-day/Make-up day

15 Ways to Find 15 Minutes for Exercise--Every Day - The Editors of WOMEN'S HEALTH

"The secret to finding time for a workout is really about one simple strategy: ditching the stuff that's wasting your valuable time. Here are 15 easy ways to shave 15 extra minutes out of your day--and put them toward your fitness goals."

Post thoughts to comments or to the VKfit Facebook page.

Reminder about our special NEW YEAR'S RESOLUTION SPECIAL: 1/2 off VKfit registration fee, and a FREE homemade 12 pound medicine ball with each new signup! (through February 1st) Tell a friend!

01/24/2012 VKfit Class Workout

As many reps as possible of the following, 4 rounds each, Tabata style (20 seconds on/10 seconds off):

Push ups
Box jumps
Weighted full body crunches

Post results to comments or to the VKfit Facebook Page.

Special NEW YEAR'S RESOLUTION SPECIAL: 1/2 off VKfit registration fee, and a FREE homemade 12 pound medicine ball with each new signup! (through February 1st)

01/23/2012 Workout

Seven rounds for time of:

7 hang power cleans
7 ring dips

Try to use a load that is approximately 70% of bodyweight.

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

01/20/2012 Workout

For time:

40 power swings
40 Spiderman crawls
40 Superman extensions
Shuffle 40 meters to the right
Shuffle 40 meters to the left
Run 40 meters backwards
Run 400 meters forwards

For power swings, use 20-40 pound DB or KB, or medicine ball. For a bigger challenge, use a weight vest or weighted backpack.

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

01/19/2012 Workout

Five rounds of:

1 max load split snatch, right foot forward
1 max load split snatch, left foot forward
3 dead hang pull ups

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

01/18/2012

Top 5 New Year's Resolutions and How to Keep Them - Katie Campbell, Bestcovery.com

"Going to the gym to get in shape takes motivation and dedication. So if you're going to buy a membership, and you don't have those things, forcibly commit yourself to lessons with a trainer. This will get you going and give you the guidance you need to find true success in the gym."

Post thoughts to comments or to the VKfit Facebook page.

01/17/2012 VKfit Class Workout

Due to the upcoming belt test at the Karate for Christ International - West Coast Homecoming this weekend, we will be using the VKfit workout time to continue preparations for the test. VKfit Class Workout is a go for next week, so we will see you then.

VKfit is accepting new enrollment through the end of the month. Beginner's orientation on Tuesday, January 31, 2012, at 7:15pm at Del Rey Church, and we get started with our intro to basic VKfit in February. Bring a friend!

01/16/2012 Workout

Five rounds of:

3 deadlifts

Post results to comments or to the VKfit Facebook Page.

01/15/2012

Off-day/Make-up day

MAKING EXERCISE PART OF YOUR EVERYDAY LIFE - Lawrence Robinson, Jeanne Segal, Ph.D, and Melinda Smith, M.A.

"No matter your age, health limitations, or fitness levels, there are enjoyable ways to use physical activity to make you feel better every day."

Post thoughts to comments or to the VKfit Facebook page.

01/14/2012

Off-day/Make-up day

Study: Owning a car, television ups odds of a heart attack - Ryan Jaslow, CBS News

"The study shows that mild to moderate physical activity at work, and any level of physical activity during leisure time reduces the risk of heart attack, independent of other traditional risk factors in men and women of all ages."

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01/13/2012 Workout

With a continuously running clock, do one overhead squat the first minute, two overhead squats the second minute, three overhead squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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

01/12/2012 Workout

5 rounds for time of:

10 push presses
10 pull ups

Use a load that is approximately 70% of bodyweight.

Post results to comments or to the VKfit Facebook Page.

01/11/2012

Off-day/Make-up day

Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart - Melinda Wenner Moyer, Scientific American

"But while Americans have dutifully reduced the percentage of daily calories from saturated fat since 1970, the obesity rate during that time has more than doubled, diabetes has tripled, and heart disease is still the country’s biggest killer. Now a spate of new research, including a meta-analysis of nearly two dozen studies, suggests a reason why: investigators may have picked the wrong culprit. Processed carbohydrates, which many Americans eat today in place of fat, may increase the risk of obesity, diabetes and heart disease more than fat does."

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01/10/2012 VKfit Class Workout

Buddy workout - As many rounds as possible in 10 minutes of:

10 back to back buddy squats
25' 2 arm wheelbarrow hops

Post results to comments or to the VKfit Facebook Page.

01/09/2012 Workout

5 rounds for max reps of:

Squat cleans @ bodyweight
Floor presses @ bodyweight

Post results to comments or to the VKfit Facebook Page.