05/31/2012 Workout

50 rounds of the following for time:

1 push up
Right dumbbell plank row @ 20% bodyweight
1 push up
Left dumbbell plank row @ 20% bodyweight

At the top of each minute, do 3 front squats @ approximately 85% bodyweight.

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05/30/2012

Off-day/Make-up day

Can you get hooked on diet soda? - Denise Mann, Health.com

"Although diet soda clearly isn't as addictive as a drug like nicotine, experts say the rituals that surround diet soda and the artificial sweeteners it contains can make some people psychologically -- and even physically -- dependent on it in ways that mimic more serious addictions. And unlike sugared soda, which will make you gain weight if you drink too much of it, zero-calorie soda doesn't seem to have an immediate downside that prevents people from overindulging."

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05/29/2012 VKfit Class Workout

For time:

50 medicine ball floor to overhead on left leg
50 medicine ball floor to overhead on right leg

Must do at least 4 reps in a row in order for it to count.

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05/28/2012 Workout

Memorial Day

"Today is the day we put aside to remember fallen heroes and to pray that no heroes will ever have to die for us again. It's a day of thanks for the valor of others, a day to remember the splendor of America and those of her children who rest in this cemetery and others."
-- Ronald Reagan

Go out for a bike ride, or go to the beach and play volleyball or frisbee, or go to the park and play softball or football. Just get out and do something active to enjoy the day.

05/27/2012

Off-day/Make-up day

How to Avoid the Pitfalls of Memorial Day - Heather Hatfield, WebMD

"From light eating to the No. 1 beach danger, here are tips to making your Memorial Day healthy and safe"

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05/26/2012

Off-day/Make-up day

Your New Years ‘Fitness’ Resolution – 5 Months Later - Paul Batz, Faith and Fitness Magazine

"The best news is that I don’t consider my fitness quest a New Year’s Resolution anymore. This time it’s more than a resolution."

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05/25/2012 Workout

For time:

Run 1 mile

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05/24/2012 Workout

For time:

100 pull ups
100 push ups
100 squats

Compare to 11/22/2011 Workout

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05/23/2012

Off-day/Make-up day

6 Exercises for Maximum Mobility - David Steinberg, Outside Magazine

“Improving mechanics by resolving problems with tissue restriction and positioning is like taking the emergency brake off a Ferrari.”

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05/22/2012 VKfit Class Workout

As many reps as possible in 7 minutes of:

Thrusterball

If you fumble the ball, both partners need to do 5 floor to overhead w/ chair before continuing on.

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05/21/2012 Workout

Five rounds for max load of:

5 bench or floor presses
5 deadlifts

Compare to 04/23/2012 Workout

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05/20/2012

Off-day/Make-up day

This is your brain on sugar: UCLA study shows high-fructose diet sabotages learning, memory - Elaine Schmidt, UCLA Newsroom

"Our findings illustrate that what you eat affects how you think. Eating a high-fructose diet over the long term alters your brain's ability to learn and remember information. But adding omega-3 fatty acids to your meals can help minimize the damage."

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05/19/2012

Off-day/Make-up day

Armed Forces Day! - Thank you to all the men and women who serve and protect our freedom and our country. 

Ace Any Military PFT - Stew Smith, Military.com

"The physical fitness tests of all branches of the military and other special units have differing exercises, standards, and distances in runs and swims. This article is a one-stop location for answers to the many different PFTs in our Department of Defense."

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05/18/2012 Workout

As many rounds as possible in 7 minutes of:

10 hang clean pulls
10 push presses

Use a load that is approximately  50% of bodyweight.

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05/17/2012 Workout

3 rounds for time of:

5 one-legged squats
7 muscle ups
9 hang power cleans @ 70% bodyweight

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05/16/2012

Off-day/Make-up day

Extra Strength: The Most Important Hire A College Football Head Coach Can Make - Max Thompson, ThePostGame

"Their expertise is labeled simplistically as strength and conditioning, but the job goes beyond the barking of orders and clanking of weights. It is an all-encompassing role, one that can make or break the title aspirations of a program."

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05/15/2012 VKfit Class Workout

As many rounds as possible in 10 minutes of:

40 (20 x 2) buddy over-unders
40 (20 x 2) medicine ball throws @ 5 yards apart

"Holster" or "chamber" the medicine ball on alternating hips prior to throwing. If you fumble the ball, both partners need to do 5 burpees before continuing on.

Compare to 11/16/2010 VKfit Class Workout

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05/14/2012

For time:

30 floor to overhead

Use a load that is approximately 70% of bodyweight.

Compare to 0/07/2010 Workout

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05/13/2012

Off-day/Make-up day

Eight Ways to Help Make Mother’s Day Healthy - CDC, Department of Health

"National Women's Health Week (May 13-19) encourages women to make their health a priority and take simple steps to live a safer and healthier life. Here’s our list of a few ways to make Mother’s Day a special day of health."

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05/12/2012

Off-day/Make-up day

Why It’s Ethical to Eat Meat - Craig Fear, Pioneer Valley Nutritional Therapy

 "Meat is murder" is the battle cry of many vegetarians.   But I see more murder in the plastic wrapped, genetically-modified, chemical-sprayed tofu burger than I do in my local grass-fed burger. How many animals had to die for that soybean field to be planted?  I could say the same in just about every plant-based food in supermarkets which destroys the diversity in ecosystems to grow crops unsustainably.

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05/11/2012 Workout

As many rounds as possible in 7 minutes of:

2 sumo deadlift high pulls
2 plyo push ups
4 sumo deadlift high pulls
4 plyo push ups
6 sumo deadlift high pulls
6 plyo push ups

... and so forth. Use a load that is approximately 50% of bodyweight.

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05/10/2012 Workout

As many rounds as possible in 7 minutes of:

2 cleans
2 pull ups
4 cleans
4 pull ups
6 cleans
6 pull ups

... and so forth. Use a load that is approximately 50% of bodyweight.

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05/09/2012

Off-day/Make-up day

Could Eating Too Much Soy Be Bad for You? - Lindsey Konkel, Environmental Health News

"New studies suggest that eating large amounts of soy's estrogen-mimicking compounds might reduce fertility in women, trigger early puberty and disrupt development of fetuses and children."

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05/08/2012 VKfit Class Workout

As many reps as possible of the following:

1. Buddy pulls (Partner B)
2. Push ups
3. Air squats
4. Buddy pulls (Partner A)

Do four rounds of each exercise @ 20 seconds on, 10 seconds rest ("Tabata" style). Then move on to the next exercise for a total of 12 working rounds.  Partner A will support partner B for round 1 of buddy pulls, both sides will do push ups and air squats, then partner B will support partner A for buddy pulls for round 4 for a total of 16 rounds.

Here's a link to a handy-dandy online Tabata timer.

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05/07/2012 Workout

As many rounds as possible in 7 minutes of:

2 power cleans
2 ring dips
4 power cleans
4 ring dips
6 power cleans
6 ring dips

... and so forth.  Use a load that is approximately 70% of bodyweight.

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05/06/2012

Off-day/Make-up day

15 Things You Should Give Up To Be Happy - Purpose Fairy

"We hold on to so many things that cause us a great deal of pain, stress and suffering - and instead of letting them all go, instead of allowing ourselves to be stress free and happy - we cling on to them."

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05/05/2012

Off-day/Make-up day

Confirmed: He Who Sits the Most Dies the Soonest - Neil Wagner, The Atlantic

"Its most striking finding was that people who sat more than 11 hours a day had a 40% higher risk of dying in the next three years than people who sat less than four hours a day. This was after adjusting for factors such as age, weight, physical activity and general health status, all of which affect the death risk. It also found a clear dose-response effect: the more people sat, the higher their risk of death."

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05/04/2012 Workout

For time:

Bear crawl 400m
Crab walk 200m
Bear crawl backwards 100m
Crab walk backwards 50m

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05/03/2012 Workout

With a continuously running clock, do one squat clean and thruster the first minute, two squat cleans/thrusters the second minute, three squat cleans/thrusters the third minute... continuing as long as you are able. Use a load that is approximately 60% of your body weight.

Use as many sets each minute as needed.

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05/02/2012

Off-day/Make-up day

Cut Sugar and White Flour to Improve Your Mood and Help Overcome Depression - Kimi Harris, The Nourishing Gourmet

"They're really more like drugs. That's why they have such mood-altering power. The corn, sugarcane, and sugar beets that sugar is extracted from, and the grains that flour is extracted from, contain fiber, vitamins and minerals. But after the extraction process, most of those beneficial nutrients are gone. What's left is a potent crystallized concentrate, not unlike other plant concentrates we're familiar with, like cocaine or opium, also extracted from lovely plants full of vitamins, minerals, and fiber. These two refined white crabs can force a release of your brain's natural feel good neurotransmitters, serotonin and endorphins. This brain chemistry disruption and depletion leads to the need for another cookie for another brief mood boost...and then another...and another."

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05/01/2012 VKfit Class Workout

As many rounds as possible in 10 minutes of:

10 plyo push ups
10 alternating front squat kicks (R + L = 1 rep) with medicine ball in goblet position

Post results to comments or to the VKfit Facebook Page.