05/31/2011 VKfit Class Workout

Max reps of:

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

Compare to 12/24/2010 Workout

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05/30/2011 Workout

Five rounds for max load of:

5 front squats

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In honor of Memorial Day, for all of those who have served with honor and integrity to protect our nation and its freedom: "A Soldier's Prayer"

05/29/2011

Off-day/Make-up day

Daily diet soda tied to higher risk for stroke, heart attack - Linda Carroll, msnbc.com

"The study...found that people who drank diet soda every day had a 61 percent higher risk of vascular events, including stroke and heart attack..."

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05/28/2011

Off-day/Make-up day

Diet Soda Linked To Higher Risk Of Heart Attack, Stroke - CBSNewYork

“What our study shows is that drinking diet soda may be associated with an increased risk of vascular events, by which we mean strokes, heart attacks, and other causes of death that can be due to vascular disease,” Dr. Elkind said.

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05/27/2011 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

Compare to 12/16/2010 Workout.

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05/26/2011 Workout

As many rounds as possible in 5 minutes of:

3 deadlifts @ 185 pounds
7 push presses @ 85 pounds

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05/25/2011

Off-day/Make-up day

Know the meanings of special meat labels - WRAL News

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05/24/2011 VKfit Class Workout

5 rounds for time of:

10 chair push ups/swing-through/L-dips
25' left leg MB deadlift high-pull hops
25' right leg MB deadlift high-pull hops

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Courtesy Steve's Club

05/23/2011 Workout

5 rounds for max load of:

5 back squats

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05/22/2011

Off-day/Make-up day

Want To Bench Press More? Stop Benching - Jim Smith, ThePostGame

"If you know some of the major myths about how you approach your bench press training workouts, you'll be stronger, healthier and remain injury-free for a long time."

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05/21/2011

Off-day/Make-up day

6 Ways to Win the Weight Battle - Alexandra Gekas, Woman's Day

"Learn how your mind—not diet or exercise—is stopping you from dropping pounds."

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05/20/2011 Workout

For time:

1 muscle up
2 floor to overhead @ 95 pounds
2 muscle ups
4 floor to overhead @ 95 pounds
3 muscle ups
6 floor to overhead @ 95 pounds
4 muscle ups
8 floor to overhead @ 95 pounds
5 muscle ups
10 floor to overhead @ 95 pounds

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05/19/2011 Workout

5 rounds of max loads of:

1 power clean and shoulder press

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Courtesy Fitness and Power

05/18/2011

Off-day/Make-up day

Scientists find "master switch" gene for obesity - Reuters

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05/17/2011 VKfit Class Workout

As many rounds as possible in 10 minutes of:

10 side jumps over bag
5 star push ups
1 deadlift w/ 3 chairs

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05/16/2011 Workout

5 rounds of max loads of:

5 overhead squats
5 clean high pulls

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Courtesy Level 10 CrossFit

05/15/2011

Off-day/Make-up day

Change Diet, Dump Drugs to Ease Migraines - Good Morning America

"The couple recently found a neurologist who was able to help Maria Hartnett through a combination of diet changes, and eliminating medications she was taking."

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05/14/2011

Off-day/Make-up day

Exercise Program Reduces Migraine Suffering - ScienceDaily

"The findings show that the program decreased the frequency of headaches and improved quality of life."

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05/13/2011 Workout

Seven rounds for time of:

7 pull ups
7 front squats @ 65 pounds
7 ring dips

Compare to 10/14/2010 Workout.

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05/11/2011

Off-day/Make-up day

Just How Dangerous Is Sitting All Day? - Jolie O'Dell, mashable.com

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05/10/2011 VKfit Class Workout

Move from each of four stations after 30 seconds of work. This is a two-minute round with a 30 second break between rounds 2 and 3 for a total of 3 rounds. On the call of "rotate" switch to next station/exercise.

1. Wallball @ 10'
2. MB power swings
3. MB clean
4. Wall jump

Clock does not stop between exercises. Score your reps for each station. 1 rep = 1 point.

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05/09/2011 Workout

5 rounds for max load of the following progression:

Power clean
Front squat
Push press
Back squat
Rack jerk

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05/08/2011

Off-day/Make-up day

The PMS-Free Diet? - By Elaine Magee, MPH, RD; WebMD Weight Loss Clinic

"Did you know that what you eat can affect your PMS symptoms? And sometimes, it isn't what you add to your diet but what you take away that helps."

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05/07/2011

Off-day/Make-up day

Exercise: SOS for Menstrual Cramps - Gina Shaw, WebMD the Magazine

"The best relief for period pain? Get off the couch and on the move."

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05/06/2011 Workout

For time: 9, 7, 5 reps of:

Muscle ups
Squat snatch @ 95 pounds

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05/05/2011 Workout

For time:

12 floor presses
12 bent over rows
12 side jumps over the bar
10 floor presses
10 bent over rows
10 side jumps over the bar
8 floor presses
8 bent over rows
8 side jumps over the bar
6 floor presses
6 bent over rows
6 side jumps over the bar
4 floor presses
4 bent over rows
4 side jumps over the bar
2 floor presses
2 bent over rows
2 side jumps over the bar

Use a load that is approximately your body weight. Side jumps over the bar must start and land with 2 feet; jumping over and back is 1 rep.

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Courtesy CrossFit East Bay

05/04/2011

Off-day/Make-up day

The Big 7 Body Breakdowns - Christie Aschwanden, Runner's World

"The reality is that many runners constantly deal with a slight (or not so slight) disturbance—a tender foot, a tight hamstring, a whiny knee."

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Image by Jonathon Rosen

05/03/2011 Workout

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 thrusters
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
12 thrusters
12 chest to bar pull-ups
15 thrusters
15 chest to bar pull-ups...

For the thrusters, use a load that is approximately 50% of bodyweight.

This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

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05/02/2011 Workout

3 rounds for time of:

1 floor to overhead
10 back squats
1 floor to overhead
10 back squats

Use a load that is approximately 70% of bodyweight, and then put an extra 10 pounds only on one side (load is purposely uneven). While remaining centered on the bar, do the 1st half of the round with the extra load on the right side, then do the 2nd half of the round with the extra load on the left side.

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05/01/2011

Off-day/Make-up day

Will CrossFit Make American Kids Smarter? - Lisa Bakshi, CrossFit Journal

"The...cited argument that participation in daily fitness classes takes away from academic performance was simply not observed in this research project. The fact that the treatment group was able to out-perform every other group of students in the school in the area of mathematics may even provide indirect evidence of a causal relationship between exercise and cognition."

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