02/28/2011 Workout

For time:

10 squat cleans
20 floor bench presses
8 squat cleans
16 floor bench presses
6 squat cleans
12 floor bench presses
4 squat cleans
8 bench presses
2 squat cleans
4 bench presses

Use a load that is about 70% of bodyweight.

Post results to comments.

Floor bench press with kettlebells.

02/27/2011

Off-day/Make-up day

8 Ways to Stick to Your Diet While Friends Indulge - Chelsea Bush, U.S. News & World Report

Post thoughts to comments.

02/26/2011

Off-day/Make-up day

Insulin, Sugar and Its Influence on Immunity - Denis Van Loan D.D.S., WEGO Health

Post thoughts to comments.

02/25/2011 Workout

As many rounds as possible in 10 minutes of:

5 pull ups
5 swinging push ups
10 air squats

Post results to comments.

Courtesy of UC Riverside Athletics

02/24/2011 Workout

5 rounds of max loads of:

5 shoulder presses

Then 5 rounds of max loads of:

5 deadlifts

Work up to your max load by round 4, then try a new max for round 5.

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02/23/2011

Off-day/Make-up day

Why Your Church Needs a Dr. Oz - Laura Leonard, Christianity Today

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02/22/2011 VKfit Class Workout

3 rounds for time of:

20 stage jumps
20 plank knees-to-elbows w/ 12 pound medicine ball in arm
20 second L-sit
20 dips

Stage jumps must have full hip extension at the top of the stage.

Each touch of elbow to knee counts as 1 rep.

L-sit must be held for 4 seconds minimum in order to count. If you sub bent knees, then do 30 seconds per round.

Dips are full body. If you sub with one leg on the ground for assistance, then do 30 reps of dips.

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Push ups and L-sit on rings courtesy of CrossFit Telluride.

02/21/2011 Workout

5 rounds of the following for time:

10 sumo-deadlift high-pulls @ 65 pounds
10 back squat thrusters @ 65 pounds
10 push ups

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02/20/2011

Off-day/Make-up day

Weighing the Evidence on Exercise - Gretchen Reynolds, New York Times

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02/19/2011

Off-day/Make-up day

Want to exercise? Don't let winter stop you cold - Janice Lloyd, USA TODAY

Post thoughts to comments.

02/18/2011 Workout

Cumulative static handstand hold for 3 minutes. Stop timer when you drop out of position. Record total time it takes to get 3:00.

Then:

3 rounds of suicide line drills on a basketball court. Rest 30 seconds between rounds. Record time for each round.

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02/17/2011 Workout

For time:

30 muscle-ups

These are typically done on rings.  If you don't have access to rings, then the exchange rates are:

• 1 muscle-up = 3 pull ups + 3 dips
• 1 muscle-up = 1 bar muscle-up
• 1 muscle-up = 1 wall muscle-up

A good tutorial can be found here.

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Wall muscle-up

02/16/2011

Off-day/Make-up day

Upper respiratory tract infection is reduced in physically fit and active adults - British Journal of Sports Medicine

Post thoughts to comments.

This:

vs. this:

02/15/2011 VKfit Class Workout

As many rounds as possible in 10 minutes of:

25 foot walking lunges w/ 12 pound medicine ball in right arm
25 foot 1 arm medicine ball throws (right hand)/bear crawl to MB
25 foot walking lunges w/ medicine ball in left arm
25 foot 1 arm medicine ball throws (left hand)/bear crawl to MB

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1 arm medicine ball throw, courtesy of CrossFit Invictus

02/14/2011 Workout

Happy Valentine's Day!

For time:

1 clean and press @ 95 pounds
10 thrusters w/ 15 pound medicine ball
10 ball slams w/ 15 pound medicine ball

2 clean and presses @ 95 pounds
10 thrusters w/ 15 pound medicine ball
10 ball slams w/ 15 pound medicine ball

3 clean and presses @ 95 pounds
10 thrusters w/ 15 pound medicine ball
10 ball slams w/ 15 pound medicine ball

4 clean and presses @ 95 pounds
10 thrusters w/ 15 pound medicine ball
10 ball slams w/ 15 pound medicine ball

5 clean and presses @ 95 pounds
10 thrusters w/ 15 pound medicine ball
10 ball slams w/ 15 pound medicine ball

Post results to comments.

02/13/2011

Off-day/Make-up day

5 Mind-Blowing Benefits of Exercise - Deborah Kotz, U.S. News & World Report

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02/12/2011

Off-day/Make-up day

Eat to Beat Stress - Morgan Lord, Women's Health

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02/11/2011 Workout

4 rounds for time of:

10 hang power snatches @ 65 pounds
10 behind the neck push presses @ 65 pounds
10 power swings w/ 40 pound DB
10 1-leg bench jump (right leg on rounds 1 & 3, left leg on rounds 2 & 4)

For an example of the hang power snatch, go here.

Post results to comments.

02/10/2011 Workout

For time:

100 pull ups

For tutorials on kipping and substitutes for pull ups, remember you can always consult the page "Reminder of possible modifications and substitutions, part 1:", under the VKfit Reference Pages on the left.

Post results to comments.

02/09/2011

Off-day/Make-up day

Heel Striking is the Worst Way to Run - Dr. Nicholas Romanov, Training with Dr. Romanov

Biomechanical Differences Between Different Foot Strikes - Harvard University and Vibram USA

Running Technique: BBC's Tomorrows World on Economical Running with the Pose Method (video)

02/08/2011 VKfit Class Workout

For time:

25 burpees w/ left leg
25 burpees w/ right leg

Post results to comments.

02/07/2011 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.

Post results to comments.

For a video demo of this workout, go here.

02/06/2011

Off-day/Make-up day

What Are We Eating? What the Average American Consumes in a Year - Visual Economics

02/05/2011

Off-day/Make-up day

Unskilled and Unaware of It - How Difficulties in Recognizing One's Own Incompetence Lead to Inflated Self-Assessments - Justin Kruger and David Dunning, Cornell University

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02/04/2011 Workout

3 rounds for time of:

10 (10 x L,R) step ups w/ clean and press w/ 30 pound dumbbells
20 air squats
30 jumping jacks

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Courtesy of Lance Breger.

02/03/2011 Workout

For time; 21, 15, 9 reps of:

Clean high pulls @ 95 pounds
Ring dips

e.g. 21 clean high pulls/21 ring dips; 15 clean high pulls/15 ring dips; etc.

If you can't do ring dips, or don't have access to rings, then do bar dips at an exchange rate of 3 bar dips per 1 ring dip.

Post results to comments.

Example of clean high pull:

02/02/2011

Off-day/Make-up day

Protein Is Found to Boost Memory - Shirley Wang, Wall Street Journal

02/01/2011 VKfit Class Workout

Kenpotime!

Reminder:

Paul Dye Kenpo Seminar
February 5, 2011
1:00pm - 3:00pm

Bob White Karate Studio
1125 Victoria
Costa Mesa, CA 92627

Paul Dye Seminar this Saturday.