Max load 1 arm floor to overhead
If you have access to weights, try to find your max load. Otherwise, find the heaviest weight you can grab and safely put overhead with one hand, and do max reps.
Post results to comments.
links
Monday, January 31, 2011
01/31/2011 Workout
5 rounds of:
Max load 1 arm floor to overhead
If you have access to weights, try to find your max load. Otherwise, find the heaviest weight you can grab and safely put overhead with one hand, and do max reps.
Post results to comments.
Max load 1 arm floor to overhead
If you have access to weights, try to find your max load. Otherwise, find the heaviest weight you can grab and safely put overhead with one hand, and do max reps.
Post results to comments.
Sunday, January 30, 2011
01/30/2011
Off-day/Make-up day
rhabdomyolysis rhab·do·my·ol·y·sis (rāb'dō-mī-ŏl'ĭ-sĭs)
n.
An acute, fulminant, potentially fatal disease that destroys skeletal muscle and is often accompanied by the excretion of myoglobin in the urine.
Rhabdomyolysis - WebMD
Iowa Football & Rhabdo - Talk To Me Johnnie
Post thoughts to comments.
rhabdomyolysis rhab·do·my·ol·y·sis (rāb'dō-mī-ŏl'ĭ-sĭs)
n.
An acute, fulminant, potentially fatal disease that destroys skeletal muscle and is often accompanied by the excretion of myoglobin in the urine.
Rhabdomyolysis - WebMD
Iowa Football & Rhabdo - Talk To Me Johnnie
Post thoughts to comments.
Saturday, January 29, 2011
01/29/2011
Off-day/Make-up day
She wants to be an NFL referee - Bill Reiter, FOXSports.com
Post thoughts to comments.
She wants to be an NFL referee - Bill Reiter, FOXSports.com
Post thoughts to comments.
 |
| Meet Catherine Conti, a woman of Faith with a great dream - and an even more incredible story. (Photo courtesy of Cat Conti, FOXSports.com) |
Friday, January 28, 2011
01/28/2011 Workout
3 rounds for time of:
15 thrusters @ 65 pounds
20 (10 x L,R) spiderman crawls
25 bent over rows @ 65 pounds
Post results to comments.
15 thrusters @ 65 pounds
20 (10 x L,R) spiderman crawls
25 bent over rows @ 65 pounds
Post results to comments.
 |
| Bent over rows, courtesy of Iron Workout |
Thursday, January 27, 2011
01/27/2011 Workout
5 rounds for time of:
10 squat cleans @ 30 pound dumbbells
10 clapping push ups
Post results to comments.
Dumbbell squat clean demo, courtesy of CrossFit Central:
10 squat cleans @ 30 pound dumbbells
10 clapping push ups
Post results to comments.
Dumbbell squat clean demo, courtesy of CrossFit Central:
Wednesday, January 26, 2011
Tuesday, January 25, 2011
Monday, January 24, 2011
01/24/2011 Workout
3 rounds for max reps:
Bench press @ bodyweight
Pull ups
Post results to comments.
RIP Jack LaLanne:
Fitness guru Jack LaLanne, 96, dies at Calif. home - Andrew Dalton, Associated Press
Bench press @ bodyweight
Pull ups
Post results to comments.
RIP Jack LaLanne:
Fitness guru Jack LaLanne, 96, dies at Calif. home - Andrew Dalton, Associated Press
Sunday, January 23, 2011
01/23/2011
Off-day/Make-up day
The CrossFit dietary prescription:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Post thoughts to comments.
The CrossFit dietary prescription:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Post thoughts to comments.
 |
| Paleo food pyramid? |
Saturday, January 22, 2011
01/22/2011
Off-day/Make-up day
World-Class Fitness in 100 Words:
Post thoughts to comments.
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
--Greg Glassman, CrossFit founder
Post thoughts to comments.
Friday, January 21, 2011
01/21/2011 Workout
3 rounds for time:
15 deadlifts @ 135 pounds
15 power swings @ 30 pounds
Post results to comments.
15 deadlifts @ 135 pounds
15 power swings @ 30 pounds
Post results to comments.
 |
| 500 pound deadlift |
Thursday, January 20, 2011
01/20/2011 Workout
3 rounds for time:
15 supine pull ups
15 dips
15 overhead squats w/ weighted bar
Post results to comments.
15 supine pull ups
15 dips
15 overhead squats w/ weighted bar
Post results to comments.
 |
| Supine pull ups, courtesy of Michael Reid |
Wednesday, January 19, 2011
01/19/2011
Off-day/Make-up day
Resistance Training Benefits Cardiovascular Health - NewsWise
Post thoughts to comments.
Resistance Training Benefits Cardiovascular Health - NewsWise
Post thoughts to comments.
Tuesday, January 18, 2011
01/18/2011 VKfit Class Workout
Kenpotime!
 |
| From left to right: Dian Tanaka, John Sepulveda, Steve LaBounty, Bob White, Ed Downey, Pat Salantri |
Monday, January 17, 2011
01/17/2011 Workout
Martin Luther King, Jr. Day
With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able. Use full body kipping.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able. Use full body kipping.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
"I Have a Dream" - Martin Luther King, Jr.
- "I have a dream that one day this nation will rise up and live out the true meaning of its creed: 'We hold these truths to be self-evident, that all men are created equal.'"
- "I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character."
- "I have a dream that one day on the red hills of Georgia the sons of former slaves and the sons of former slave owners will be able to sit down together at a table of brotherhood."
Sunday, January 16, 2011
01/16/2011
Off-day/Make-up day
When the Diagnosis Is ‘Dead Butt Syndrome’ - Jen A. Miller, The New York Times
Share this post with all of your endurance enthusiast friends (especially the runners and joggers), and then invite them to VKfit!
Post thoughts to comments.
When the Diagnosis Is ‘Dead Butt Syndrome’ - Jen A. Miller, The New York Times
"It’s a symptom related to what running experts hammer at: the need for cross-training and strength training."
“'Those runners who do multiple types of exercising are less prone to have weakness than runners who do just running,' said Dr. Webner."
Share this post with all of your endurance enthusiast friends (especially the runners and joggers), and then invite them to VKfit!
Post thoughts to comments.
 |
| "I was running so much that I told myself I didn’t have time for the exercise machines or weights, so I have no one to blame but myself." |
Saturday, January 15, 2011
01/15/2011
Off-day/Make-up day
THE 7 BASIC HUMAN MOVEMENTS
A complete sports conditioning program will include exercises which develop and challenge the body in multiple planes of movement. This program will most closely simulate the functions of the body while it is engaged in physical competition.
The natural and functional movements that cover multiplanar movement can be categorized in 7 basic patterns are:
At the basic level, these movements can be developed singularly. For instance, mastering the basic air squat should be everyone's priority.
At the performance level, not only should load be added, but movements should be combined to best simulate the complex coordination necessary in real-world competition. This is where Olympic-style weightlifting excels. If you breakdown the Olympic Clean and Jerk (split), for example:
Clean and Jerk (split) = Bend, Pull, Squat, Push, Lunge
The Clean and Jerk not only defines multiplanar movement, but does so with speed and explosiveness, thus resulting in real power.
Programs at the professional, Olympic, collegiate, and even high school levels have dropped bodybuilding regimens for Olympic-style weightlifting and powerlifting to best prepare their athletes for competition.
Thanks to BritMMA for contributing to this post.
Post thoughts to comments.
THE 7 BASIC HUMAN MOVEMENTS
A complete sports conditioning program will include exercises which develop and challenge the body in multiple planes of movement. This program will most closely simulate the functions of the body while it is engaged in physical competition.
The natural and functional movements that cover multiplanar movement can be categorized in 7 basic patterns are:
- Squat
- Lunge
- Push
- Pull
- Bend
- Twist
- Gait (walking)
At the basic level, these movements can be developed singularly. For instance, mastering the basic air squat should be everyone's priority.
At the performance level, not only should load be added, but movements should be combined to best simulate the complex coordination necessary in real-world competition. This is where Olympic-style weightlifting excels. If you breakdown the Olympic Clean and Jerk (split), for example:
Clean and Jerk (split) = Bend, Pull, Squat, Push, Lunge
The Clean and Jerk not only defines multiplanar movement, but does so with speed and explosiveness, thus resulting in real power.
Programs at the professional, Olympic, collegiate, and even high school levels have dropped bodybuilding regimens for Olympic-style weightlifting and powerlifting to best prepare their athletes for competition.
Thanks to BritMMA for contributing to this post.
Post thoughts to comments.
Friday, January 14, 2011
01/14/2011 Workout
For time:
400 yard forward run
50 ball slams w/ 15 pound medicine ball
50 power swings w/ 15 pound medicine ball
400 yard backward run
Post results to comments.
400 yard forward run
50 ball slams w/ 15 pound medicine ball
50 power swings w/ 15 pound medicine ball
400 yard backward run
Post results to comments.
 |
| Proper set up of power swing using a kettlebell. |
Thursday, January 13, 2011
01/13/2011 Workout
For time:
Reps of 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Sumo-deadlift high-pull @ 65 pounds
Push press @ 65 pounds
i.e. 15 SDHP/15 push presses, then 14 SDHP/14 push presses, then 13/13, etc.
Post results to comments.
Reps of 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Sumo-deadlift high-pull @ 65 pounds
Push press @ 65 pounds
i.e. 15 SDHP/15 push presses, then 14 SDHP/14 push presses, then 13/13, etc.
Post results to comments.
 |
| Making due with what you have available, courtesy of Capital Crossfit. |
Wednesday, January 12, 2011
01/12/2011
Off-day/Make-up day
A reversal on carbs - Marni Jameson, Los Angeles Times
Post thoughts to comments.
A reversal on carbs - Marni Jameson, Los Angeles Times
Post thoughts to comments.
 |
| Carb consumption has risen over the years. So have U.S. obesity levels. (Kirk McKoy / Los Angeles Times) |
Tuesday, January 11, 2011
01/11/2011 VKfit Class Workout
Third time's a charm??
As many rounds as possible in 10 minutes of:
3 floor to overhead w/ chair
3 (x 2) kicks over chair
3 (x 2) floor over chair w/ medicine ball
15 yard walk w/ chair + medicine ball
Compare to 12/14/2010.
Post results to comments.
As many rounds as possible in 10 minutes of:
3 floor to overhead w/ chair
3 (x 2) kicks over chair
3 (x 2) floor over chair w/ medicine ball
15 yard walk w/ chair + medicine ball
Compare to 12/14/2010.
Post results to comments.
Monday, January 10, 2011
01/10/2011 Workout
Cumulative L-hold for total of 3:00.
Use high bar, parallel bars, rings, chairs, or floor. Stop timer when you drop out of position. Record total time it takes to get 3:00.
Post results to comments.
Use high bar, parallel bars, rings, chairs, or floor. Stop timer when you drop out of position. Record total time it takes to get 3:00.
Post results to comments.
 |
| L-hold on chairs, six months postpartum. (Ice Chamber Athletics) |
Sunday, January 9, 2011
01/09/2011
Off-day/Make-up day
FOOD, INC.
Part 3/7:
Part 4/7:
Unfortunately, parts 5-7 are blocked and unavailable via youtube. So if you want to finish watching the documentary, you will need to find it on DVD.
Post thoughts to comments.
FOOD, INC.
Part 3/7:
Part 4/7:
Unfortunately, parts 5-7 are blocked and unavailable via youtube. So if you want to finish watching the documentary, you will need to find it on DVD.
Post thoughts to comments.
Saturday, January 8, 2011
01/08/2011
Off-day/Make-up day
FOOD, INC.
"In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults."
Trailer:
Part 1/7:
Part 2/7:
Post thoughts to comments.
FOOD, INC.
"In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults."
Trailer:
Part 1/7:
Part 2/7:
Post thoughts to comments.
Friday, January 7, 2011
01/07/2011 Workout
For time:
50 jumping jacks
40 crunches
30 pull ups
20 dips
10 (5 x 2) 1 leg pistol squats
50 jumping jacks
Post results to comments.
50 jumping jacks
40 crunches
30 pull ups
20 dips
10 (5 x 2) 1 leg pistol squats
50 jumping jacks
Post results to comments.
Thursday, January 6, 2011
01/06/2011 Workout
For time:
2 Swinging push ups
10 Squat cleans @ 95 pounds
4 Swinging push ups
8 Squat cleans
6 Swinging push ups
6 Squat cleans
8 Swinging push ups
4 Squat cleans
10 Swinging push ups
2 Squat cleans
Post results to comments.
2 Swinging push ups
10 Squat cleans @ 95 pounds
4 Swinging push ups
8 Squat cleans
6 Swinging push ups
6 Squat cleans
8 Swinging push ups
4 Squat cleans
10 Swinging push ups
2 Squat cleans
Post results to comments.
 |
| Swinging push ups |
Wednesday, January 5, 2011
01/05/2011
Off-day/Make-up day
What Caffeine Actually Does to Your Brain - Kevin Purdy, Gizmodo
Post thoughts to comments.
What Caffeine Actually Does to Your Brain - Kevin Purdy, Gizmodo
Post thoughts to comments.
Tuesday, January 4, 2011
Monday, January 3, 2011
01/03/2011 Workout
Reminder: Classes resume tomorrow!
January is also an open month for newcomers. Guests can come try a workout class for free during January. So bring a friend!
For time:
30 Box jump @ 24"
30 Jumping pull-ups
30 Swings @ 30 pounds
30 Walking lunges
30 Knees to elbows
30 Push press, 45 pounds
30 Superman back extensions
30 Wall balls @ 10' w/ 15 pound medicine ball
30 Burpees
30 Tuck jumps
Post results to comments.
January is also an open month for newcomers. Guests can come try a workout class for free during January. So bring a friend!
For time:
30 Box jump @ 24"
30 Jumping pull-ups
30 Swings @ 30 pounds
30 Walking lunges
30 Knees to elbows
30 Push press, 45 pounds
30 Superman back extensions
30 Wall balls @ 10' w/ 15 pound medicine ball
30 Burpees
30 Tuck jumps
Post results to comments.
 |
| Jumping pull-ups, courtesy of CrossFit |
Sunday, January 2, 2011
01/02/2011
Off-day/Make-up day
What Are Some Of The Key Things Men Can Do To Improve My Health And Prevent Disease? - Donald Hensrud, M.D., ABC News
Post thoughts to comments.
What Are Some Of The Key Things Men Can Do To Improve My Health And Prevent Disease? - Donald Hensrud, M.D., ABC News
Post thoughts to comments.
 |
| The Sickness-Wellness-Fitness Continuum |
Saturday, January 1, 2011
01/01/2011
HAPPY NEW YEAR!
Off-day/Make-up day
The 3 Ps to Achieving Your Goals - Erik Akutagawa, Faith & Fitness Magazine
Also, please take this time to re-familiarize yourself with the VKfit Reference Pages, links always available to you on the left side of this blog. This is important and helpful material for you to understand and keep in mind as we start 2011.
Post thoughts to comments.
"Because of the LORD’s great love we are not consumed, for his compassions never fail. They are new every morning; great is your faithfulness." - Lamentations 3:22-23
Off-day/Make-up day
The 3 Ps to Achieving Your Goals - Erik Akutagawa, Faith & Fitness Magazine
Also, please take this time to re-familiarize yourself with the VKfit Reference Pages, links always available to you on the left side of this blog. This is important and helpful material for you to understand and keep in mind as we start 2011.
Post thoughts to comments.
 |
| What is your goal? |
"Because of the LORD’s great love we are not consumed, for his compassions never fail. They are new every morning; great is your faithfulness." - Lamentations 3:22-23
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