04/30/2011

Off-day/Make-up day

School On The Run: Project Combines Workouts With Study - Darren Bernhardt, The StarPhoenix

"In one semester last year, Naperville students involved in LRPE improved their reading and comprehension scores by 50 per cent more than students who took the literacy class alone. Those who took LRPE before math class increased their algebra readiness by an average of 20 per cent compared to a two per cent average improvement for other students. Disciplinary problems decreased by 67 per cent and the use of Ritalin plummeted."

Post thoughts to comments or to the VKfit Facebook Page

04/29/2011 Workout

As many rounds as possible in 10 minutes of:

5 floor presses
6 pull ups
7 deadlifts

Use a load that is approximately your bodyweight.

Post results to comments or to the VKfit Facebook Page.

04/28/2011 Workout

Move from each of four stations after 30 seconds of work. This is a two-minute round from which a one-minute break is allowed before repeating for a second round. On the call of "rotate" switch to next station/exercise. Clock does not stop between exercises. Score your reps for each station. 1 rep = 1 point.

1. Sumo-deadlift high-pull @ 65 pounds
2. Push press @ 65 pounds
3. Box/bench jump
4. Power swing @ 30 pounds

After the two rounds and another one-minute break, do 60 seconds of burpee pull-ups. 1 rep = 2 points for each burpee pull-up.

Post results to comments or to the VKfit Facebook Page.

04/27/2011

Off-day/Make-up day

Is Sugar Toxic? - Gary Taubes, New York Times Magazine

Post thoughts to comments or to the VKfit Facebook Page

04/26/2011 Workout

As many rounds as possible in 10 minutes of:

3 dead hang, chest to bar pull ups
5 ring dips
7 hanging toes to bar
9 power swings @ 40 pounds

Post results to comments or to the VKfit Facebook Page.

Toes to bar courtesy gymnasticswod.com

04/25/2011 Workout

5 rounds for max load of:

1 squat clean and thruster

Post results to comments or to the VKfit Facebook Page.

04/24/2011

Off-day/Make-up day

What if It's All Been a Big Fat Lie? - Gary Taubes, New York Times

Post thoughts to comments or to the VKfit Facebook Page

04/23/2011

Off-day/Make-up day

Does a low carbohydrate diet improve your memory? - Robert Krikoriana, Marcelle D. Shidlera, Krista Dangelob, Sarah C. Couchb, Stephen C. Benoita and Deborah J. Cleggc; Science Direct

Post thoughts to comments or to the VKfit Facebook Page

04/22/2011 Workout

30 rounds for time of:

Push up
Right arm row
Push up
Left arm row
Squat clean
Thruster

Recommended weight is 30 pound dumbbells.  

Post results to comments or to the VKfit Facebook Page.

04/21/2011 Workout

5 rounds for max load of:

5 clean high pulls
5 back squat thrusters

Post results to comments or to the VKfit Facebook Page.

04/20/2011

Off-day/Make-up day

7 Things Your Doctor's Not Telling You - Abby Lerner, Men's Health

Post thoughts to comments or to the VKfit Facebook Page

04/19/2011 Workout

As many rounds as possible in 10 minutes of:

5 pull ups
10 push ups
15 air squats

Post results to comments or to the VKfit Facebook Page.

Reminder: no VKfit workout class tonight due to the Victory Karate Pepperdine University Convocation presentation. VKfit class resumes next week on April 26, 2011.

04/18/2011 Workout

5 rounds of max loads of:

5 one arm sots press
5 Zercher cradle squats

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

For an example of the Zercher squat, go here.

Post results to comments or to the VKfit Facebook Page.

1 arm Sots press, courtesy of Mike Mahler

Reminder: No VKfit workout class tomorrow due to the Victory Karate Pepperdine University Convocation presentation. Workout will still be posted online. VKfit class resumes next week, April 26, 2011.

04/17/2011

Off-day/Make-up day

Exercise: cult or cure-all? - Tony Smith, British Medical Journal

Post thoughts to comments or to the VKfit Facebook Page

04/16/2011

Off-day/Make-up day

Working Long Hours Could Increase Heart Disease Risk - Angela Haupt, U.S. News & World Report

Post thoughts to comments or to the VKfit Facebook Page

04/15/2011 Workout

3 rounds for time:

12 power swings @ 40 pounds
9 sumo-deadlift high-pulls @ 65 pounds
6 ring muscle ups
3 snatches @ 65 pounds

Post results to comments or to the VKfit Facebook Page.

04/14/2011 Workout

5 rounds of max loads of:

1 shoulder press
3 push presses
5 push jerks

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

Post results to comments or to the VKfit Facebook Page.

04/13/2011

Off-day/Make-up day

The Top 7 Sleep Killers — And How To Solve Them - Cosmopolitan.com

Post thoughts to comments or to the VKfit Facebook Page

04/12/2011 Workout

For time:

100 dumbbell cleans @ 25 pounds
5 burpees on the top of each minute

Post results to comments or to the VKfit Facebook Page.

Dumbbell clean, courtesy of CrossFit Jenks

Reminder: no VKfit workout class tonight or next week, due to the Victory Karate Pepperdine University Convocation presentation on April 19, 2011. VKfit class will resume April 26, 2011.

04/11/2011 Workout

5 rounds of max loads of:

3 close-grip floor or bench presses
5 reverse-grip bent-over rows

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

Post results to comments or to the VKfit Facebook Page.

Reminder: there will be no VKfit workout class tomorrow or next week, due to the Victory Karate Pepperdine University Convocation presentation on April 19, 2011. Workouts will still be posted online. VKfit class will resume April 26, 2011.

04/09/2011

Off-day/Make-up day

13 Things Your Grocer Won’t Tell You - Adam Bluestein and Lauren Gniazdowski from Reader's Digest

Post thoughts to comments or to the VKfit Facebook Page.

04/08/2011 Workout

For time:

100 pull ups
100 push ups
100 squats

Post results to comments or to the VKfit Facebook Page.

Using a lowered office chair to work on proper depth in the squat.

04/07/2011 Workout

As many rounds and reps as possible in 5 minutes of:

Squat clean @ 115 pounds
Jerk @ 115 pounds

For a full description, go here:

CrossFit Games Open 11.3

Notice their prescribed weight is 165 pounds. Per crossfit.com, Heather Bergeron of CrossFit New England did 29 rounds (58 reps) as prescribed.

Post results to comments or to the VKfit Facebook Page.

Defining the difference between an incomplete lift (left, bar is forward of the toes and is not stable) and a complete lift (right, barbell in stable position over the heels), courtesy of crossfit.com

04/06/2011

Off-day/Make-up day

The Best Foods for Your Heart (and How to Save on Them) - Reader's Digest Magazine

Post thoughts to comments or to the VKfit Facebook Page.

04/05/2011 VKfit Class Workout

Three rounds for time of:

30 kneeling jump snatches w/ weighted PVC bar
30 sots presses w/ weighted PVC bar
30 knees to elbows w/ medicine ball

Post results to comments or to the VKfit Facebook Page.

Courtesy of CrossFit Challenge

Please note: there will be no VKfit workout class next week or the week after, as Victory Karate prepares for the Pepperdine University Convocation presentation on April 19, 2011. Workouts will still be posted online. VKfit class will resume April 26, 2011.

04/04/2011 Workout

Three rounds of the following for time:

7 cleans @ 95 pounds
7 front squats @ 95 pounds
7 presses @ 95 pounds

Compare to 09/23/2010 Workout.

Post results to comments or to the VKfit Facebook Page.

04/03/2011

Off-day/Make-up day

How I'm squeezing in 10 more minutes a day of exercise - Nicci Micco, EatingWell Magazine

Post thoughts to comments or to the VKfit Facebook Page.

04/02/2011

Off-day/Make-up day

Can church make you fat? - Julie DearDorff, Chicago Tribune

Post thoughts to comments or to the VKfit Facebook Page.

04/01/2011 Workout

As many bar muscle ups as possible in 3 minutes. You can also use a wall or fence.

Then 3 rounds of suicide line drills.

Compare to 02/18/2011 Workout.

Then 3 rounds of max vertical jump.

Compare to 10/01/2010 Workout.

Post results to comments or to the VKfit Facebook Page.

Courtesy of PR Fitness