10 chair push ups/ground to overhead
10 sitting medicine ball twists (L,R = 1 rep)
Post results to comments or to the VKfit Facebook Page.
links
Tuesday, July 31, 2012
07/31/2012 VKfit Class Workout
As many rounds as possible in 10 minutes of:
10 chair push ups/ground to overhead
10 sitting medicine ball twists (L,R = 1 rep)
Post results to comments or to the VKfit Facebook Page.
10 chair push ups/ground to overhead
10 sitting medicine ball twists (L,R = 1 rep)
Post results to comments or to the VKfit Facebook Page.
Monday, July 30, 2012
07/30/2012 Workout
Take 15 minutes each to find max load for:
2 tall split snatches
2 tall cleans
Post results to comments or to the VKfit Facebook Page.
2 tall split snatches
2 tall cleans
Post results to comments or to the VKfit Facebook Page.
Saturday, July 28, 2012
07/28/2012
Off-day/Make-up day
Researchers Study Health-Faith Connection - About.com
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Researchers Study Health-Faith Connection - About.com
"Recent research findings indicate the link between health and religious beliefs may be stronger and more deeply intertwined than previously thought."
Post thoughts to comments or to the VKfit Facebook page.
Friday, July 27, 2012
07/27/2012 Workout
PCJC 2012 Genesis (College/Young Adult) program workout:
As many rounds as possible in 10 minutes of:
10 dips
10 bench jumps
10 toes to bar
Post results to comments or to the VKfit Facebook Page
As many rounds as possible in 10 minutes of:
10 dips
10 bench jumps
10 toes to bar
Post results to comments or to the VKfit Facebook Page
Thursday, July 26, 2012
07/26/2012 Workout
PCJC 2012 High School Program workout:
For time:
3 fence climbs
5 10 yard bear crawls
7 x L,R cradle step ups w/ bar
25 yard 1-leg hop (L,R)
3 x 15 yard overhead lunges w/ chair
"Over the bridge" (get whole body up and over the monkey bars)
Post results to comments or to the VKfit Facebook Page
For time:
3 fence climbs
5 10 yard bear crawls
7 x L,R cradle step ups w/ bar
25 yard 1-leg hop (L,R)
3 x 15 yard overhead lunges w/ chair
"Over the bridge" (get whole body up and over the monkey bars)
Post results to comments or to the VKfit Facebook Page
Wednesday, July 25, 2012
07/25/2012
Off-day/Make-up day
More sun is healthy, despite skin cancer risk, study says - Michael Kahn, Reuters
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More sun is healthy, despite skin cancer risk, study says - Michael Kahn, Reuters
"A little more sunshine might help you live longer, according to a study published on Monday suggesting that for some people health benefits from the sun outweigh the risk of skin cancer."
Post thoughts to comments or to the VKfit Facebook page.
Tuesday, July 24, 2012
Monday, July 23, 2012
Saturday, July 21, 2012
07/21/2012
Off-day/Make-up day
5 Foods That Can Trigger a Stroke - Melanie Haiken, Caring.com
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5 Foods That Can Trigger a Stroke - Melanie Haiken, Caring.com
"Stroke is the number-three killer in the U.S., affecting more than 700,000 people each year. Here are five foods that cause the damage that leads to stroke."
Post thoughts to comments or to the VKfit Facebook page.
Friday, July 20, 2012
Thursday, July 19, 2012
07/19/2012 Workout
As many rounds as possible in 10 minutes of:
5 pull ups
5 push presses @ 70% bodyweight
5 toes to bar
Post load used and results to comments or to the VKfit Facebook Page.
5 pull ups
5 push presses @ 70% bodyweight
5 toes to bar
Post load used and results to comments or to the VKfit Facebook Page.
Wednesday, July 18, 2012
07/18/2012
Off-day/Make-up day
Fit for Surf: Foods for Flexibility - Peggy Hall, Surf Magazine
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Fit for Surf: Foods for Flexibility - Peggy Hall, Surf Magazine
"Some foods cause an inflammatory response in the body, which can cause stiffness in the joints, muscle pain, headaches, allergies, skin conditions like eczema or psoriasis, sinus pain and congestion, sciatica, neck pain and a whole host of other ills."
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Tuesday, July 17, 2012
07/17/2012 VKfit Class Workout
As many rounds as possible in 15 minutes of:
50 foot overhead walking lunges w/ 1 chair
50 foot chair carry w/ 2 chairs
Compare to 03/29/2011 VKfit Class Workout
Post results to comments or to the VKfit Facebook Page.
50 foot overhead walking lunges w/ 1 chair
50 foot chair carry w/ 2 chairs
Compare to 03/29/2011 VKfit Class Workout
Post results to comments or to the VKfit Facebook Page.
Monday, July 16, 2012
07/16/2012 Workout
Find max load of:
5 bench or floor presses
5 bent over rows
Compare to 05/21/2012 Workout
Post results to comments or to the VKfit Facebook Page.
5 bench or floor presses
5 bent over rows
Compare to 05/21/2012 Workout
Post results to comments or to the VKfit Facebook Page.
Saturday, July 14, 2012
07/14/2012
Off-day/Make-up day
Why Soy is Bad for You - Optimum Choices
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Why Soy is Bad for You - Optimum Choices
"Soy is a hidden ingredient found in many processed foods. It is used to extend fast food hamburgers, added to most supermarket breads and found in many dry kibble pet foods, even the premium brands. You will find even higher levels of it in the foods in health food stores, where it is promoted as a heart-healthy, cancer-preventing, menopause-alleviating ingredient."
Post thoughts to comments or to the VKfit Facebook page.
Friday, July 13, 2012
07/13/2012 Workout
3 rounds for time of:
1 split snatch, right foot forward
1 split snatch, left foot forward
10 muscle ups
Use as heavy of a load as possible.
Post load used and results to comments or to the VKfit Facebook Page.
1 split snatch, right foot forward
1 split snatch, left foot forward
10 muscle ups
Use as heavy of a load as possible.
Post load used and results to comments or to the VKfit Facebook Page.
Thursday, July 12, 2012
07/12/2012 Workout
Hill/stair run (going up and down) for time.
Then as many wall or fence climbs as possible in 3 minutes.
Compare to 06/21/2012 Workout
Post location of hill/stair run and results to comments or to the VKfit Facebook Page.
Then as many wall or fence climbs as possible in 3 minutes.
Compare to 06/21/2012 Workout
Post location of hill/stair run and results to comments or to the VKfit Facebook Page.
Wednesday, July 11, 2012
07/11/2012
Off-day/Make-up day
What Really Makes Us Fat - Gary Taubes, New York Times
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What Really Makes Us Fat - Gary Taubes, New York Times
"The fewer carbohydrates we eat, the more easily we remain lean. The more carbohydrates, the more difficult. In other words, carbohydrates are fattening, and obesity is a fat-storage defect. What matters, then, is the quantity and quality of carbohydrates we consume and their effect on insulin"
Post thoughts to comments or to the VKfit Facebook page.
Tuesday, July 10, 2012
07/10/2012 VKfit Class Workout
As many rounds as possible in 7 minutes of:
1-leg "+" clockwise hops on left leg with medicine ball in right arm
1-leg "+" counterclockwise hops on left leg with medicine ball in right arm
1-leg "+" clockwise hops on right leg with medicine ball in left arm
1-leg "+" counterclockwise hops on right leg with medicine ball in left arm
5 left leg wallballs
5 right leg wallballs
For an explanation of "+" hops, refer to 09/07/2010 VKfit Class Workout.
Post results to comments or to the VKfit Facebook Page.
1-leg "+" clockwise hops on left leg with medicine ball in right arm
1-leg "+" counterclockwise hops on left leg with medicine ball in right arm
1-leg "+" clockwise hops on right leg with medicine ball in left arm
1-leg "+" counterclockwise hops on right leg with medicine ball in left arm
5 left leg wallballs
5 right leg wallballs
For an explanation of "+" hops, refer to 09/07/2010 VKfit Class Workout.
Post results to comments or to the VKfit Facebook Page.
Monday, July 9, 2012
07/09/2012 Workout
Take 15 minutes each to find max load for:
5 tall snatches
5 tall cleans
Post results to comments or to the VKfit Facebook Page.
5 tall snatches
5 tall cleans
Post results to comments or to the VKfit Facebook Page.
Sunday, July 8, 2012
07/08/2012
Off-day/Make-up day
The not-so-long run: Mortality benefit of running less than 20 miles per week - Michael O'Riordan, theheart.org
Post thoughts to comments or to the VKfit Facebook page.
The not-so-long run: Mortality benefit of running less than 20 miles per week - Michael O'Riordan, theheart.org
"But certainly, it looks like you get the benefits at relatively low, modest amounts. If you shoot for superhigh amounts of running, you're certainly not getting more benefit, and it actually appears from our data that you could be getting less benefit."
Post thoughts to comments or to the VKfit Facebook page.
Saturday, July 7, 2012
07/07/2012
Off-day/Make-up day
Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review - British Medical Journal
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Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review - British Medical Journal
"Five studies, all of moderate quality, reported sufficient data on the effects of stretching on muscle soreness to be included in the analysis. Outcomes seemed homogeneous. Stretching produced small and statistically non-significant reductions in muscle soreness."
Post thoughts to comments or to the VKfit Facebook page.
Friday, July 6, 2012
07/06/2012 Workout
As many reps as possible in 20 minutes of:
High bar muscle ups
Jump, swing, do whatever you need to do to get your upper body over the bar.
Post results to comments or to the VKfit Facebook Page.
High bar muscle ups
Jump, swing, do whatever you need to do to get your upper body over the bar.
Post results to comments or to the VKfit Facebook Page.
 |
| If you have a park nearby, then you have access to a high bar. |
Thursday, July 5, 2012
07/05/2012 Workout
As many rounds as possible of escalating reps of 2/4/6/8/10/... in 7 minutes of:
Sumo-deadlift high pulls
Ring dips
Use a load that is approximately 60-70% of your bodyweight.
Compare to 02/20/2012 Workout
Post load used and results to comments or to the VKfit Facebook Page.
Sumo-deadlift high pulls
Ring dips
Use a load that is approximately 60-70% of your bodyweight.
Compare to 02/20/2012 Workout
Post load used and results to comments or to the VKfit Facebook Page.
Wednesday, July 4, 2012
07/04/2012
HAPPY 4TH OF JULY!
Off-day/Make-up day
6 Healthy Eating Tips For Your 4th of July BBQ - summertomato.com
"Holidays are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ. These 6 BBQ survival tips can save you hundreds of calories you won’t even miss, and keep your health and fitness goals on track."
Post thoughts to comments or to the VKfit Facebook page.
Tuesday, July 3, 2012
07/03/2012 VKfit Class Workout
3 rounds for time of:
100 jumping jacks
100 Spiderman crawls (right side + left side = 1 rep)
20 minute time limit.
Compare to 09/14/2010 VKfit Class Workout
Post results to comments or to the VKfit Facebook Page.
100 jumping jacks
100 Spiderman crawls (right side + left side = 1 rep)
20 minute time limit.
Compare to 09/14/2010 VKfit Class Workout
Post results to comments or to the VKfit Facebook Page.
Monday, July 2, 2012
07/02/2012 Workout
In as few sets as possible:
50 hang power cleans
50 push presses
Use a load that is approximately 70% of bodyweight. Laying the weight down constitutes the end of that set.
Post load used and results to comments or to the VKfit Facebook Page.
50 hang power cleans
50 push presses
Use a load that is approximately 70% of bodyweight. Laying the weight down constitutes the end of that set.
Post load used and results to comments or to the VKfit Facebook Page.
Sunday, July 1, 2012
07/01/2012
Off-day/Make-up day
30 Ways To Start Lifting Like A Man (warning: language) - Joe Meglio, Joe Meglio's Performance Training
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30 Ways To Start Lifting Like A Man (warning: language) - Joe Meglio, Joe Meglio's Performance Training
"I was sick and tired of lifting like a little girl in high school and not getting any results. Being weak and out of shape was no longer acceptable. I decided to educate myself and start changing the way I trained. I now live by these 30 rules listed below…"
Post thoughts to comments or to the VKfit Facebook page.
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