04/30/2012 Workout

Five rounds for max load of:

5 snatches

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04/29/2012

Off-day/Make-up day

What Caffeine Actually Does to Your Brain - Kevin Purdy, Lifehacker

"It's not a simple upper, and it works differently on different people with different tolerances-even in different menstrual cycles. But you can make it work better for you."

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04/28/2012

Off-day/Make-up day

What Sugar Actually Does to Your Brain and Body - Adam Dachis, Lifehacker

"Laboratory experiments with rats showed that signs of sugar dependence developed over the course of 10 days. This suggests that it does not take long before the starve-binge behavior catches up with animals, making them dependent. There is something about this combination of heightened opioid and dopamine responses in the brain that leads to dependency. Without these neurotransmitters, the animal begins to feel anxious and wants to eat sweet food again."

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04/27/2012 Workout

Ten rounds for time of:

200m farmer's carry
10 swinging push ups

Use as heavy of a load as possible, or substitute with filled buckets, water jugs, duffel bags, etc.

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

04/26/2012 Workout

Three rounds for time of:

15 pull ups
10 ring dips
5 front squats @ bodyweight

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04/25/2012

Off-day/Make-up day

How Exercise Can Make You Happy (in Just 20 Minutes!) - Ginny Graves, Self Magazine

"It turns out that stressing the body by working out de-stresses the mind. We tested the effect on four sedentary women who were feeling frazzled, and the proof is in: mood-boosting, life-changing results."

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04/24/2012 VKfit Class Workout

As many rounds as possible in 10 minutes of the following:

2 push up/reverse wall climbs
4 25' 2 chair carry
6 sets of front & wheel/side kicks over chair

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04/23/2012 Workout

Five rounds for max load of:

5 bench or floor presses
5 deadlifts

Compare deadlifts to 02/24/2011 Workout

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04/22/2012

Off-day/Make-up day

The Guide to Beating a Heart Attack - Ron Winslow, The Wall Street Journal

"Cardiovascular disease remains the leading killer of both men and women. Doctors worry that the steady progress from an intense public-health campaign beginning in the 1960s is in jeopardy thanks to the obesity epidemic and rising prevalence of diabetes. Only a relative handful of people are fully compliant with recommendations for diet, exercise and other personal habits well proven to help keep hearts healthy."

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04/21/2012

Off-day/Make-up day

Why Grains are Killing You - CrossFit Impulse

"Do you know the nitty gritty details of what grains do to your body and why they are only one step up from eating poop? Grains are killing you. Literally. Very slowly, from the inside out-but they are killing you."

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04/20/2012 Workout

For time:

Run 1 mile. Every minute on the minute, do 10 Spiderman crawls forward, then continue running. Rinse and repeat until you complete the 1 mile run. Bonus points if done with a weight vest or weighted backpack.

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04/19/2012 Workout

As many rounds as possible in 10 minutes of:

5 thrusters
7 hang power cleans
9 sumo-deadlift high-pulls

Use a load that is approximately 50% of bodyweight.

Compare to 03/10/2011 Workout

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04/18/2012

Off-day/Make-up day

Rachael Ray: ‘I Didn’t Start Meaningful Exercise Until I Was 40′ - Lizbeth Scordo, Balance: Healthy Hollywood Living

Ray insists that it's not just exercise's physical benefits that have turned her into a workout junkie. "It really makes me feel mentally so much more on point, so much more even. I don't lose my temper. I don't get lost in the middle of the day. I just have a much cleaner, clearer vision every day and I can get so much more accomplished mentally by moving physically every day."

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04/17/2012 VKfit Class Workout

As many rounds as possible in 7 minutes of:

Broad jumps, 25 feet

At the top of every minute, do a full round of push ups/knees-to-elbows and push ups/hand-to-foot.

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04/16/2012 Workout

For time:

2 floor to ceiling @ 75% of bodyweight
5 pull ups
10 push ups
15 air squats

4 floor to ceiling
5 pull ups
10 push ups
15 air squats

6 floor to ceiling
5 pull ups
10 push ups
15 air squats

8 floor to ceiling
5 pull ups
10 push ups
15 air squats

10 floor to ceiling
5 pull ups
10 push ups
15 air squats

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

04/15/2012

Off-day/Make-up day

Dr. Amen’s Top 10 List for a Better Brain and Body - Dr. Daniel Amen, MD, Clinical Neuroscientist, Double Board Certified Psychiatrist, Brain Imaging Specialist & NY Times Bestselling Author

"Harness your brain’s power to improve your body’s overall appearance and function. Here are my top 10 tips to have a better brain and a better body."

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04/14/2012 Workout

Hill/stair run (going up and down) for time.

Then as many wall or fence climbs as possible in 3 minutes.

Compare to 03/02/2012 Workout

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04/13/2012 Workout

Five rounds of:

5 max load hang squat cleans
Max rep bodyweight bench press or floor press

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04/12/2012

Off-day/Make-up day

Autism linked to obesity in mothers - Lindsey Tanner, Associated Press

"Study women who were obese during pregnancy were about 67 percent more likely than normal-weight women to have autistic children. They also faced double the risk of having children with other developmental delays."

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04/11/2012 Workout

As many rounds as possible in 12 minutes of:

5 sumo deadlift high pulls
7 push presses
9 lateral jumps

Use a load that is approximately 50% of bodyweight.

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04/10/2012 VKfit Class Workout

As many round as possible in 7 minutes of the following:

5 step ups with medicine ball in left arm
5 step ups with medicine ball in right arm
5 chair dips

Post results to comments or to the VKfit Facebook Page.