03/23/2012 Workout

As many rounds as possible in 20 minutes of:

5 pull ups
10 push ups
15 air squats

Post results to comments or to the VKfit Facebook Page.

03/22/2012 Workout

Five rounds for max load of:

3 deadlifts
3 power cleans
3 front squats
3 overheads

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03/21/2012

Off-day/Make-up day

Mr. Universe 1952 Turns 100, Credits Healthy Lifestyle, Happiness - Suzan Clarke, ABC News

"He doesn’t drink or smoke, and centenarian Manohar Aich credits his longevity to a healthy lifestyle in which he minimizes stress and focuses on happiness."

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03/20/2012 VKfit Class Workout

As many rounds and reps as possible in 18 minutes of:

15 stage jumps
12 chair ground to overhead
9 MB full body crunches

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03/19/2012 Workout

5 rounds of max loads of:

5 squats

Compare to 03/21/2011 Workout

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03/17/2012

Off-day/Make-up day

Study of the Day: Burning Calories at the Gym Prevents Work Burnout - Hans Villaric, The Atlantic

"Those who accomplished a weekly minimum of 150 minutes of physical activity were about half as likely to burn out or get depressed as those who did not exert themselves."

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03/16/2012 Workout

As many rounds and reps as possible in 18 minutes of:

15 box jumps or step-ups
12 push press
9 toes-to-bar

Box jumps @ 20", and push press @ 95 pounds (Men's Masters Division standards).

Compare your results to the CrossFit Games Open 12.3 workout

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03/15/2012 Workout

Three rounds for time of:

5 behind the neck split jerk right leg forward
5 behind the neck split jerk left leg forward
10 chest to bar pull ups

Use a load that is approximately 70% of bodyweight.

Post load used and results to comments or to the VKfit Facebook Page.

03/14/2012

Off-day/Make-up day

Brain suffers when fish oil falls short - David Martin, CNN Health

“People with lower levels of omega-3 fatty acids had lower brain volumes that were equivalent to about two years of brain aging.”

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03/13/2012 VKfit Class Workout

Heavy bag and focus mitt drills!

VKfit Class Workout will be at 8:45pm tonight.

03/12/2012 Workout

Three rounds for time of:

5 front squats @ bodyweight
10 slapping push ups
15 pull ups

Post load used and results to comments or to the VKfit Facebook Page.

03/09/2012 Workout

As many rounds as possible in 20 minutes of:

20 pull ups
30 push ups
400 meter run

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03/08/2012 Workout

As many rounds as possible in 5 minutes of:

7 left arm sumo-deadlift high-pulls
7 left arm thrusters

Then as many rounds as possible in 5 minutes of:

7 right arm sumo-deadlift high-pulls
7 right arm thrusters

Use a load that is approximately 25% of bodyweight.

Post load used and results to comments or to the VKfit Facebook Page.

03/07/2012

Off-day/Make-up day

Three Hidden Ways Wheat Makes You Fat - Mark Hyman, MD; Huffington Post

"There are three major hidden reasons that wheat products is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills. This is why there are now 30 percent more obese than undernourished in the world, and why chronic lifestyle and dietary driven disease kills more than twice as many people as infectious disease globally. These non-communicable, chronic diseases will cost our global economy $47 trillion over the next 20 years."

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03/06/2012 VKfit Class Workout

As many burpees as possible in 7 minutes.

Compare to 02/23/2012 Workout

A ‎47 Year-old mother of two got 128 burpees. And here is video of a 70 year old woman getting 71 burpees.

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03/05/2012 Workout

5 rounds of max loads of:

5 deadlifts

Compare to 08/29/2011 Workout

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03/04/2012

Off-day/Make-up day

A Secret of Health in Old Age: Muscles - Holcomb B. Noble, New York Times Science

"A number of recent studies show that nutrition and aerobic exercise are no longer sufficient to protect the aging body. The research has made clear that working to restore muscle strength and bone density is crucial in realizing the potential for a healthy old age."

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03/03/2012

Off-day/Make-up day

How to stay healthy during old age: Keep moving - Judith Graham, LA Times

"Physical activity is more powerful than any medication a senior can take," says Dr. Cheryl Phillips, a San Francisco physician and president of the American Geriatrics Society."

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03/02/2012 Workout

Hill/stair run (going up and down) for time.

Then as many wall or fence climbs as possible in 3 minutes.

Post location of hill/stair run and results to comments or to the VKfit Facebook Page.

03/01/2012 Workout

As many reps as possible in 3 minutes of:

Handstand push ups

Then as many reps as possible in 7 minutes of:

Front squats @ bodyweight

Post load used and results to comments or to the VKfit Facebook Page.