06/30/2011 Workout

3 rounds for time of:

10 push presses @ 95 pounds
10 squats @ 95 pounds
10 pull ups
10 floor to overhead w/ 45 pound plate
10 (10 x 2) jumps over the bar

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06/29/2011

Off-day/Make-up day

Balanced Workouts Benefit Baby Boomers: Exercise Can Provide Health Benefits For Aging Adults - Mary Motzko, KTBS

Now in her early 50s, Paula Maccabee feels she is more physically fit than when she was in her 30s. "I have more endurance, more core strength and great balance. My cardio capacity is greater and I have retained my flexibility," Maccabee said.

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06/28/2011 VKfit Class Workout

For time:

20 back burpees with weighted bar
25 foot bear crawl
25 foot backwards bear crawl
20 (10 x L/R) 1-leg rowing
25 foot crab walk
25 foot backwards crab walk
20 punches on bag
25 foot sprint
25 foot sprint backwards
20 squat kicks on bag

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06/27/2011 Workout

5 rounds for max load of:

5 1-arm power snatches

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06/26/2011

Off-day/Make-up day

Is Skim Milk Making You Fat? - Paul John Scott, Details.com

"In 2005, researchers from the Harvard School of Public Health and other institutions studied the weight and milk consumption of 12,829 kids ages 9 to 14 from across the country. 'Contrary to our hypothesis,' they reported, 'skim and 1% milk were associated with weight gain, but dairy fat was not.'"

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06/25/2011

Off-day/Make-up day

10 diet and exercise myths that pack on pounds - The Editors of Prevention

"10 of the most pervasive diet-related rumors and the real scoop on how to hit your goal weight for good."

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06/24/2011 Workout

As many rounds as possible in 15 minutes of:

Run 400 meters
20 MB swings
20 MB slams

Note medicine ball load to comments.

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06/23/2011 Workout

For time:

21 deadlifts @ 135 pounds
21 bench jumps
21 push presses @ 95 pounds
15 deadlifts @ 135 pounds
15 bench jumps
15 push presses @ 95 pounds
9 deadlifts @ 135 pounds
9 bench jumps
9 push presses @ 95 pounds

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Camp Leatherneck, Afghanistan

06/22/2011

Off-day/Make-up day

The Toxicity of Sugar and High GI Carbs - Stronger Faster Healthier

"Sugar and Carbohydrates are toxic and prevent fat metabolism, accelerate aging and chronic diseases."

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06/21/2011 Workout

As many reps as possible of:

2 minutes of pull ups
2 minutes of push ups
2 minutes of squats

Use a weight vest, hydration pack, or loaded backpack to increase resistance. Note load to comments.

Post results to comments or to the VKfit Facebook Page.

Note: No classes today due to scheduling conflicts. Classes will resume next week.

06/20/2011 Workout

5 rounds for max load of:

5 snatches

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Snatch vs. Clean & Jerk, courtesy Encyclopedia Britannica

06/19/2011

Off-day/Make-up day

Farmed or wild: What’s the best salmon to buy? - Carina Storrs, Health.com

"Should you choose Atlantic, Alaskan, or sockeye? Which has more heart-healthy omega-3s and fewer toxins—farmed or wild salmon?"

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06/18/2011

Off-day/Make-up day

XXXL Why are we so fat? - Elizabeth Colbert, The New Yorker

"In the 1960s, 24.3% of American adults were overweight. By the 2nd survey in the early 1970s, the proportion of overweight adults had increased to 25%, and by the 3rd survey in the late 70s, it had edged up to 25.4%. The results that were so surprising came from the 4th survey. During the 1980s, the American gut, instead of expanding very gradually, had ballooned: 33.3% of adults now qualified as overweight."

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06/17/2011 Workout

For time:

Cycle for 10 miles

Ride a bike - road, mountain, stationary, etc.; on street or off-road - for 10 miles. Note type in comments.

Compare to 09/24/2010 Workout

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06/16/2011 Workout

For time:

30 clean and jerks

Use a load that is approximately 70% of your body weight.

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06/15/2011

 Off-day/Make-up day

Dr. Eades on 7 Reasons to Eat More Saturated Fat - nourishingdays.com

"How about you… do you need another reason to eat more saturated fats? Are you still getting over the myth that saturated fat is bad for you?"

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06/14/2011 VKfit Class Workout

4 rounds on each side tabata style of the following:

Squat thrust - knee strike combination
Front kick to 12 - side kick to 9/3
Heel palm to 12 - backfist, heel palm to 9/3

1 point per completed combination. Count the lowest round for each, then total.

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06/13/2011 Workout

3 rounds for time:

15 deadlifts @ 135 pounds
15 power swings @ 30 pounds

Compare to 01/21/2011 Workout

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06/12/2011

Off-day/Make-up day

The 5 Biggest Fitness Mistakes - Bill Phillips and the Editors of Men's Health

"I asked him what advice he’d give men and women in my situation: Working out, but not seeing results. He wrote up this list of the five biggest fitness blunders—along with the fixes you need for the results you want."

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06/11/2011

Off-day/Make-up day

Our Top 5 Excuses For Not Working Out, Debunked! - Nora Zelevansky, Self.com

"The only personal trainer who has ever successfully coerced me into following a regimen shares the top five excuses he hears - probably from me - for skipping a workout and why they just won't fly:"

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06/10/2011 Workout

As many rounds as possible in 20 minutes of:

20 pull ups
30 push ups
Run 400 meters

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06/09/2011 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

Compare to 02/04/2011 Workout

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06/08/2011

Off-day/Make-up day

8 Easy Ways to Load Up on Healthy Omega-3 Fats - Sarah Baldauf, Kurtis Hiatt, US News and World Report

"These polyunsaturated fats, which play a crucial role in how your body's cells function, have been shown to reduce harmful inflammation that could lead to heart disease, decrease triglyceride levels and blood pressure, and prevent fatal heart arrhythmias. Your body can't produce omega-3s, though, so you've got to be diligent about making sure your diet provides them."

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06/07/2011 VKfit Class Workout

As many rounds as possible in 10 minutes of:

5 chair floor to overhead
10 MB floor to over chair
25 foot walk with chair and MB

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06/06/2011 Workout

With a continuously running clock, do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able. Use a load that is approximately half of your body weight.

Use as many sets each minute as needed.

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06/05/2011

Off-day/Make-up day

5 No-brainer ways to motivate your metabolism - The Editors of Women's Health

"...if the food shortage (meaning, your crash diet) continues, you’ll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory."

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06/04/2011

Off-day/Make-up day

How Little Sleep Can You Get Away With? - Maggie Jones, New York Times Magazine

"Though the four-hour subjects performed far worse, the six-hour group also consistently fell off-task. By the sixth day, 25 percent of the six-hour group was falling asleep at the computer. And at the end of the study, they were lapsing fives times as much as they did the first day."

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06/03/2011 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).

Compare to 11/12/2010 Workout

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06/02/2011 Workout

Three rounds for time:

50 squats
7 muscle ups
10 hang power cleans @ 95 pounds

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06/01/2011

Off-day/Make-up day

Multi-Tasking Can Make You Fat - Lisa Collier Cool, Healthline

"Juggling too many unrelated tasks can sabotage self-discipline in other areas of your life. You may find it harder to resist fattening foods, or stick to your exercise routine, suggests a new study published in Organizational Behavior and Human Decision Processes. Chalk it up to mental overload, brought on by brain drain from excessive multi-tasking at home or on the job"

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