12/31/2010 Workout

New Year's Eve!

As many rounds as possible in 15 minutes of:

1 floor to overhead @ 95 pounds
5 pull ups
10 overhead lunges @ 45 pounds

Post results to comments.

A good warm up for the overhead lunge

12/30/2010 Workout

For time:

21, 15, 9 reps of:

Hang power clean @ 95 pounds
Burpees

Hang power cleans start with the weight at the natural "hanging" position when standing upright (approximately mid-thigh level, at the top of the deadlift).  Weight is then jumped and powered up to the rack position.  A good example can be found here.

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Yay, burpees!

12/29/2010

Off-day/Make-up day

The Benefits of Group Exercise: Get Fit With Friends - Anne L. Fritz, EverydayHealth.com

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12/28/2010 Workout

Reminder: No class today

For time. 21, 15, 9 reps of:

Thrusters @ 65 pounds
Pull ups

Substitute load for thrusters as necessary.

This workout is about high intensity. Ideally, this should be a 3-5 minute sprint with minimal breaks.

Post results to comments.

Thruster: Front squat that extends to an overhead press (courtesy of CrossFit Dublin)

12/27/2010 Workout

Reminder: No class tomorrow

For time. 21, 15, 9 reps of:

Elevated foot pike push-ups
Sumo-deadlift high-pulls @ 95 pounds

Substitute handstand push ups and load for sumo-deadlift high-pulls as necessary.

Post results (and any workout alterations) to comments.

Elevated foot pike push-ups, courtesy of Westlake CrossFit

12/26/2010

Off-day/Make-up day

Why The Day After Christmas is a Health Hazard - Lisa Gayagay, Bukisa

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12/25/2010

MERRY CHRISTMAS!

Off-day/Make-up day

Merry Christmas to you from me and my family!

Top Holiday Diet Tips - Wendy C. Fries, WebMD

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"For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counselor, The mighty God, The everlasting Father, The Prince of Peace." - Isaiah 9:6

12/24/2010 Workout

Max reps of

Push ups in 1 minute
Air squats in 2 minutes
Plank knees to elbows in 3 minutes

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12/23/2010 Workout

For time:

50, 30, and 10 rep rounds of

Box jumps
Sit ups

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12/22/2010

Off-day/Make-up day

Health: Why I Still Take My Daily Fish Oil - Dr. Andrew Weil, Time Magazine

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12/21/2010 Workout

Reminder: No class today

Five rounds for time of:

15 Pull ups
15 Burpees

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Yay, burpees!

12/20/2010 Workout

Reminder: No class tomorrow

As many rounds as possible in 10 minutes of:

23 Overhead squats w/ weighted bar
13 Medicine ball squat cleans
3 Medicine ball push ups

Post results to comments.

Medicine ball push up

12/19/2010

Off-day/Make-up day

Diet, exercise, rest, flu shots can help boost the immune system - Carolyn Butler, Washington Post

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(Sandy Haight For The Washington Post)

Still need a last-minute Christmas gift? Gift certificates for VKfit and Victory Karate are still available:

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

12/18/2010

Off-day/Make-up day

THE 10 GENERAL PHYSICAL SKILLS

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

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12/17/2010 Workout

For time:

Run 400m
Run 200m backward
Run 400m
Run 200m backward

Post results to comments.

400m = 1 lap around the track

12/16/2010 Workout

Skills workout

For 10 minutes, practice a skill exercise.  Examples:

• Kipping pull ups
• L-pull ups
• L-sit
• 1 leg pistol squats
• Overhead squats
• Handstands/Handstand push ups
• Dips
• Muscle ups

Post results to comments.

Compare to 10/25/2010.

12/15/2010

Off-day/Make-up day

Tips on Improving Health During Christmas and the Holidays - Joshua Huffman, Associated Content

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12/14/2010 VKfit Class Workout

Kenpotime!

Senior Grandmaster Ed Parker

12/13/2010 Workout

5 rounds for time of:

10 yard forwards bear crawl
10 yard backwards bear crawl
10 yard forwards crab walk
10 yard backwards crab walk

Place a cone at 5 yards. Bear crawl or crab walk from the starting line to the cone, then change directions and bear crawl or crab walk back to the starting line. Going to the cone and back is equal to 1 round.

Post results to comments.

12/12/2010

Off-day/Make-up day

The Truth About Milk - David Zinczenko, Men's Health

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12/11/2010

Off-day/Make-up day

Fitness programs: 7 tips for staying motivated - Mayo Clinic

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What motivates you?

12/10/2010 Workout

As many rounds as possible in 15 minutes of:

3 handstand push ups
9 full body crunches (knees to elbows)
20 yard shuttle run with 15 pound medicine ball

If you're unable to do handstand push ups, do 5 second handstand holds.

For shuttle run, place a cone at 10 yards. Grab the medicine ball and sprint out from the starting line to cone, change direction and sprint back to the starting line. No medicine ball? Check out possible alternatives. For this workout, it must be an object you must hold with your arms.

Post results to comments.

Karate class running with cinder blocks.  Photo courtesy of  Jodie Wagne, Palm Beach Post.

12/09/2010 Workout

3 rounds of max reps of:

• Pull ups
• Push ups
• Squats

Benchmarks for each exercise:

• Pull ups: Full extension to chin over the bar.  
• Push ups: Full extension to chest just touching the ground (no other part of the body other than the hands, feet, and chest can touch the ground).  
• Squats: Full extension to knee in line with the hips (or top of the thigh parallel to the ground).  

Any rep short of these benchmarks determines your final max rep.

There is no time element with this workout; this is purely volume.  Record reps for each round of each exercise:

Round 1: Pull up reps, Push up reps, Squat reps

ex: Round 1: 7, 18, 53

Post results to comments.

12/08/2010

Off-day/Make-up day

Omega-3s in seafood may prevent age-related macular degeneration - Shari Roan, Los Angeles Times

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12/07/2010 VKfit Class Workout

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

16 plank knees to elbows
12 stage jumps
8 medicine ball swings
4 chair dips

Post results to comments.

If you're unable to do chair dips with feet off of the ground, you can sub with L chair dips.

12/06/2010 Workout

For time:

3 rounds of:
100 jumping jacks
100 Spiderman crawls (right side + left side = 1 rep)

Post time to comments.

Compare to 09/14/2010

12/05/2010

Off-day/Make-up day

Exercise: 7 benefits of regular physical activity - Mayo Clinic

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12/04/2010

Off-day/Make-up day

More evidence carbs fuel cancer - Linda Duffy, examiner.com

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12/03/2010 Workout

For time:

50 overhead squats w/ weighted bar
50 sumo deadlift high pulls w/ 12 pound medicine ball
40 overhead squats
40 sumo deadlift high pulls
30 overhead squats
30 sumo deadlift high pulls

Post results to comments.

12/02/2010 Workout

For time:

40 wall balls (12 pound medicine ball w/ target @ 10 feet)
20 pull ups

30 wall balls
15 pull ups

20 wall balls
10 pull ups

Post results to comments.

Wall ball: Utilizes the front squat and extends through the thruster.

12/01/2010

Off-day/Make-up day

Note that there is a new reference pages to the left:

VKfit Reference Posts

This page has links to blog posts that are worth referencing for your workouts and nutrition. It will be to your benefit to make sure you have read these posts. Others will be added as we go along.

Post thoughts to comments.

11/30/2010 VK Class Workout

For time:

12 "clock" plyo push ups (CW)
12 "clock" plyo push ups (CCW)

Rest is only in the pike position (hands and feet only on the ground). If any other body part hits the ground, then you must "walk the plank" - 15 yard rear lunges with 12 pound medicine ball - before continuing on.

Post results to comments.

Plyo push up

11/29/2010 Workout

3 minute hold of front plank position, left hand with right foot
3 minute hold of front plank position, right hand with left foot

Count the total number of times you need to touch down and reset, and do that number of tuck jumps for time.

Post results to comments.

Front plank position, left hand with right foot

11/28/2010

Off-day/Make-up day

Low-Carbohydrate Beverage Plus Protein Improves Endurance Performance - Wolters Kluwer Health: Lippincott Williams & Wilkins

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11/27/2010

Off-day/Make-up day

The Influence of 8 Weeks of Whey-Protein and Leucine Supplementation on Physical and Cognitive Performance - International Journal of Sport Nutrition and Exercise Metabolism

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11/26/2010 Workout

As many rounds as possible in 10 minutes of:

1 floor to overhead w/ 95 pounds
5 pull ups
10 push ups
15 squats

Post results to comments.

Floor to overhead with a 50 pound sandbag

11/25/2010 Workout

Happy Thanksgiving Day!

If you ate lots, then you definitely need to get your workout in.

As many rounds as possible in 10 minutes of:

10 swinging push ups
10 box jumps

Post results to comments.

11/24/2010

Off-day/Make-up day

HOLIDAY FEASTING

Since tomorrow is Thanksgiving Day, play a game of flag football in the morning - regardless of whether you play or not. Running around competitively will put your body in a better state before feasting in the evening.

If and only if you can't get a game together, then make sure you get a make-up workout in before Thanksgiving dinner.

In regards to Thanksgiving dinner:

• Drink lots of water. Go light on the booze.
  
• Eat nuts before the main meal. The poly- and monounsaturated fats will help you feel satiated and will help with digestion.
• The earlier you eat dinner, the better.
  
• Eat plenty of turkey.
• Eat plenty of salad.
• Go easy on the mashed potatoes, stuffing, creamed corn, and gravy. A little bit is fine. If you've made progress fitness wise, then you deserve it. Just keep in mind that your body and your goals will have to deal with the consequences.
  
• Go easy on the desert. Again, a little bit is fine and deserved if you've been working hard and got your workout in this morning.
  

After dinner, make sure you take a walk or even get a little workout in. Just do something active. Drink more water.

11/23/2010 Workout

Reminder: No class today due to Thanksgiving week.

Special superhero workout!

5 rounds for time of:

20 Spiderman crawls
20 Superman back extensions

Post results to comments.

Superman back extensions courtesy of CrossFit Asia

11/22/2010 Workout

3 rounds for time of:

3 Handstand push ups
6 Power swings w/ 12 pound medicine ball
9 Jackknife sit-ups

Post results to comments.

Reminder: No class tomorrow due to Thanksgiving week.

Power swings using a kettlebell (AKA kettlebell swings)

11/21/2010

Off-day/Make-up day

The Fitness Divide - Greg Beato, reason.com

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11/20/2010

Off-day/Make-up day

10 Things Snack Food Companies Won't Say - Catey Hill, Smart Money Magazine

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11/19/2010 Workout

Five rounds for time of:

200 meter run
5 burpees

Post results to comments.

200 meters = 1/2 lap around the track

11/18/2010 Workout

As many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post results to comments.

Squat hold

11/17/2010

Off-day/Make-up day

We’re #1 – A Spiritual Perspective On Leading The Way In Fatness And Fitness - Dr. Stephen Willis, Faith & Fitness Magazine

"Unlike much of the world’s population, we aren’t dying from AIDS, cholera outbreaks, war, or famine. By and large, we aren’t dying from violent crimes either. No, we are eating ourselves to death. Literally."

Post thoughts to comments.

11/16/2010 VKfit Class Workout

As many rounds as possible in 10 minutes of:

40 (20 x 2) buddy over-unders
40 (20 x 2) medicine ball throws @ 5 yards apart

"Holster" or "chamber" the medicine ball on alternating hips prior to throwing. If you fumble the ball, both partners need to do 5 burpees before continuing on.

Thank you to Sean and Shelly Davila and the California Karate Club for joining us for our workout!

11/15/2010 Workout

As many rounds as possible in 10 minutes of:

10 (5 x 2) 1 leg pistol squats
20 floor to overhead w/ 15 pound medicine ball

Post results to comments.

Photo courtesy of Alex Europa

11/14/2010

Off-day/Make-up day

The Secret to Peak Performance – Rest - Barbara Bryant, Faith & Fitness Magazine

'When you become discouraged and lose motivation to train it is largely because of the lack of rest. This leads to psychological 'burn-out' and makes you want to quit altogether. It’s important to remember that an extra day of rest can be more beneficial to the body than extra days of training."

Post thoughts to comments.

11/13/2010

Off-day/Make-up day

Is the Food Pyramid Obsolete? - Richard Knox, NPR

"I think the pyramid is so out of sync with scientific evidence that it almost has to be totally dismantled and rebuilt from the ground up."

Post thoughts to comments or to the VKfit Facebook page.

11/12/2010 Workout

For time:

100 pull ups

Every time you come off the bar, you must "walk the plank" - Overhead lunge w/ 45 pound plate for 1 length (15 yards).

Remember you do not have to do the recommended weights. e.g. For this workout, you might want to use the 12 pound medicine ball. Or if you can't do kipping pull ups, then sub buddy or chair pulls. Just note any substitutions in the comments.

Post results to comments.

Overhead lunge, courtesy of CrossFit Central Kids

11/11/2010 Workout

Three rounds for time:

30 overhead squats w/ 15 pound medicine ball
30 front squats w/ 15 pound medicine ball
30 back squats w/ 15 pound medicine ball

Post results to comments.

Medicine ball front squat, courtesy of CrossFit Malaysia


IT IS THE SOLDIER

It is the Soldier, not the minister
Who has given us freedom of religion.

It is the Soldier, not the reporter
Who has given us freedom of the press.

It is the Soldier, not the poet
Who has given us freedom of speech.

It is the Soldier, not the campus organizer
Who has given us freedom to protest.

It is the Soldier, not the lawyer
Who has given us the right to a fair trial.

It is the Soldier, not the politician
Who has given us the right to vote.

It is the Soldier who salutes the flag,
Who serves beneath the flag,
And whose coffin is draped by the flag,
Who allows the protester to burn the flag.

©Copyright 1970, 2005 by Charles M. Province

Salute to the veterans on this day.

11/10/2010

Off-day/Make-up day

WHY WHAT YOU EAT MATTERS, Part 2

I consulted with Jack Boyster, Ironman competitor, and our basic conclusion was most similar to the Zone Diet, as developed by Dr. Barry Sears.

For those of you who don't care to get into the minute details of how the diet works or how it affects your body, here is a quick summary:

• 5 or 6 smaller meals per day
• Each meal proportioned with lean protein, mono- and polyunsaturated fats, and natural carbohydrates
• Examples of lean protein sources: lean beef, poultry, fish, tofu/soy, hard cheese, eggs
• Examples of mono- and polyunsaturated fats: nuts, avocados, olives, fish oil
• Examples of natural carbohydrates: whole fruits, vegetables, beans, oatmeal
• Lots of water
• Fish oil and glucosamine supplements

In terms of portions per meal, here is the basic rule of thumb (or "fist"):

Divide your plate into 3 equal portions, 1 for protein, 1 for carbs, 1 for fats. Have a piece of protein approximately the size of your fist. The larger you are, the larger your fist, the more protein you need to consume. Then have an equal size of carbs, along with an equal size of fats. And that's really it. It will look and feel like too little, but that is only because we overweight, overeating, under-active Americans have become accustomed to skipping meals and then supersizing to make up the calories. By eating the correct amount of fats (gives you the full feeling) and eating every 3 or 4 hours, you will actually never feel hungry. This is a good thing, because hunger is the body's response to needing food, meaning your body is already in a state of hibernation and shutting down its metabolism to conserve.

Similarly, drink plenty of water, which will also help relieve hunger. Have a water bottle and constantly drink water throughout the day. If you ever get thirsty, again, it's too late; thirst means that your body is already lacking fluids and is in need of hydration.

You should consume your 1st meal within 1 hour of waking up in the morning. If you're unable to do that, then just grab a handful of nuts and a swig of water to have something in your system. Even a slice of cold pizza is better than completely skipping breakfast.

Smaller meals throughout the day devoid of starch-laden foods will also help you avoid that "food coma" feeling. You will sleep better and have more energy to go about your daily life.

Your last meal should be about an hour prior to going to bed so that your body has something to burn off as you sleep.

The results? For me, it was pretty telling:

• Lost 3 inches off of my waist (from 30" to 27")
• Lost 4.5% bodyfat (from 11.1% to under 6.6%)
• Have not had a sick day since 1997

Combined with the workout program, I've been able to stay competitive with guys half my age. I have far more energy and feel like I am in better shape than when I was in my mid-20's. You could say that it has worked very well for me. It has worked for everyone else who has gone to this diet, and it will work for you. But understand that it is a complete shift in lifestyle that really begins with the purpose as to why you're doing this. Without internalizing your purpose and ultimate goal, then it is too easy to fall back into old habits.

Post thoughts to comments.