10/31/2011 Workout

Five rounds for max load of:

1 power clean

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10/30/2011

Off-day/Make-up day

10 Surprising Clues You'll Live to 100 - Paula Spencer Scott, Caring.com

"'Having more positive emotions than negative ones is associated with living longer. Feeling upbeat about your life means you experience less stress, which in turn affects cortisol levels, which can affect health,' says Laura Carstensen, Stanford Longevity Center director."

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10/29/2011

Off-day/Make-up day

Knock out the top 5 preventable diseases - Brian P. Smith, TriWest Healthcare Alliance

"The Centers for Disease Control and Prevention (CDC) reports that five diseases account for more than 65 percent of the deaths of American men... 'A lot of people don't really understand how powerful preventative measures can be,' said Frank 'Mac' Maguire, M.D."

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10/28/2011 Workout

For time:

100 push ups
200 yard farmer's walk

Go as heavy as possible for the farmer's walk.

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10/27/2011 Workout

Three rounds for time:

10 sumo-deadlift high-pulls @ 75 pounds
10 ring dips
10 bent over rows @ 75 pounds
10 shoulder to overhead @ 75 pounds
10 toes to bar

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10/26/2011

Off-day/Make-up day

Why a personal trainer is making himself obese… on purpose - FatFighterTV

"I’m to the point where I feel lethargic and uncomfortable. I definitely feel “addicted” to these foods. In the beginning, I did not like soda, but now I can’t go a day without, otherwise I’ll get the headaches, bad mood, etc. Emotionally, it’s taken a toll on my confidence level, even in my marriage. I don’t like the way I look in public; nothing fits right; bending over to tie my shoes or clip my toe nails has become so difficult."

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10/25/2011 VKfit Class Workout

Three rounds for time of:

10 (5 x L,R) 1-leg squats
10 (5 x L,R) lunges
10 (5 x L,R) jumping lunges
10 squats
10 jumping squats
10 (5 x L,R) push up side crunches
10 burpees

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10/24/2011 Workout

Five rounds for max load of:

1 front squat
1 floor press

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10/23/2011

Off-day/Make-up day

Wine, wellness, boomers not best mix - MarketWatch

"While a glass of red wine a day may reduce the risk of heart disease, many boomers are drinking a lot more and not realizing they are increasing their potential risks for other serious health problems, ranging from alcohol abuse disorders to chronic diseases such as high blood pressure, liver disease, pancreatitis and certain cancers."

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10/22/2011

Off-day/Make-up day

What TWO glasses of wine a day [and a sugar diet] can do to your face in ten years - Anna Magee, Daily Mail

"Could a decade of junk food really destroy my face this much? More than any of the other pictures this gave me the biggest fright. It was enough to make me rethink Galaxy [chocolate] bars for ever."

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10/21/2011 Workout

3 rounds of as many reps as possible in 5 minutes of :

Weighted jumping muscle ups

Rest as long as necessary between rounds.

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Homemade fitness rings via instructables.com

10/20/2011 Workout

For time:

50 yard dash
1/4 mile run

For distance:

Standing broad jump
Standing vertical jump

For max reps:

Pull ups
Push ups
Sit ups

Do as many attempts as necessary, in any order.

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10/19/2011

Off-day/Make-up day

Have We Forgotten How to Raise Boys Into Men? - William J. Bennett, FoxNews.com

"Too many boys and men waste time in pointless and soulless activities, unmindful of their responsibilities, uncaring in their pursuits. Have we forgotten how to raise men, how to lead our boys into manhood?"

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10/18/2011 VKfit Class Workout

As many reps as possible in 4 rounds each of 20 seconds on/10 seconds off of:

Alternating squat kicks with 12 pound medicine ball
Swinging push ups

Hold the medicine ball in one arm, alternating arms each round.

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10/17/2011 Workout

Five rounds for max load of:

3 snatches

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10/16/2011

Off-day/Make-up day

Top 5 lifestyle changes to reduce cholesterol - Mayo Clinic

"Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications or enhance the effect of your medications. Here are five lifestyle changes to get you started."

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10/15/2011

Off-day/Make-up day

Your Lower Cholesterol Toolbox - Gina Shaw & Brunilda Nazario, WebMD

"Get the tools you need to help lower cholesterol -- and reduce your risk of disease -- starting now."

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10/14/2011 Workout

Five rounds for time of:

5 push up/clean/thruster
10 chest to bar pull ups

Use a load that is approximately 70% of bodyweight.

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10/13/2011 Workout

For time:

100 seconds weighted chin over bar hold
100 seconds weighted ring support hold
100 seconds squat hold

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10/12/2011

Off-day/Make-up day

The Truth About Weight Loss Plateaus - Ashley Neglia, Huffington Post

"After months of eating healthy and exercising, you’re enjoying amazing results. But soon your weight loss slows to a trickle, and then to a full stop. You've plateaued. Or have you?"

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10/11/2011 VKfit Class Workout

Three rounds for time of:

25' squat roundhouse shin kicks
20 squat hook punches
25' squat spinning rear kicks
20 squat uppercut punches

Alternate sides on each rep.

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10/10/2011 Workout

Five rounds for max load of:

1 shoulder press
1 deadlift

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10/09/2011

Off-day/Make-up day

Best Ways To Fight Osteoporosis - Rome Neal, CBS News

"Most published studies show that low calcium intake is associated with low bone mass, rapid bone loss and high fracture rates. Women are more likely to develop osteoporosis then men because of the changes in the body caused by menopause."

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10/08/2011

Off-day/Make-up day

13 Things You Never Knew About Losing Weight - Joanne Chen, Reader's Digest

“This is all counter to what people think they know,” says Blair. “You can see obesity, so it’s easy to say ‘Well, that person must not be trying. He must be lazy.’ But that’s often not the case.”

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10/07/2011 Workout

Move from each of four stations after 30 seconds of work. This is a 2:30 round from which a 30 second break is allowed between rounds. 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. Bent over row @ 65 pounds
4. Box/bench jump
5. Power swing @ 30 pounds

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10/06/2011 VKfit Class Workout

For time:

10 rounds of the following combination on the focus pads:

Bob and weave
Upper cut
Hook
Overhand

Then 10 side lunge wheel kicks

Repeat on opposite side.

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10/05/2011

Off-day/Make-up day

Three Signs Your Workout Is Horrible - Adam Campbell, Men's Health

"The fact that you regularly do ab exercises doesn't guarantee you'll pass this test... Classic ab moves like crunches and situps work the muscles that allow you to flex (that is, round) your lower spine. True core exercises, on the other hand, train the muscles that prevent your spine from rounding."

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10/04/2011 Workout

As many rounds as possible in 12 minutes of:

4 touches of 10 foot shuttle run
8 squat cleans with 30 pound dumbbells
12 push ups

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10/03/2011 Workout

Five rounds for max load of:

5 front squats

Compare to 05/30/2011 Workout

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10/02/2011

Off-day/Make-up day

Are Cooking Oils Good for You? - Joy Bauer, RD; Woman's Day

"If you’re inclined to cut out fats entirely, don’t: We do need some fat to be healthy. Without it, our bodies can’t absorb fat-soluble vitamins like A, D, E and K, and we miss out on fatty acids that are essential for the health of your skin, hair, heart and brain—and just about every other part of your body."

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Photo: Elena Elisseeva/Thinkstock

10/01/2011

Off-day/Make-up day

The 7 Laws of Leanness - David Zinczenko with Matt Goulding, Men's Health

"I’ve learned that what separates the fit from the fat, the slim from the sloppy, the toned from the torpid, is a set of rules. And what’s amazing is that none of them involves spending hours on a treadmill, eating nothing but grapefruit and tree bark, or having part of the small intestine replaced with fiberfill. Follow these simple rules and weight loss will be automatic."

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