3 back squats with 3 second bottom hold
3 front squats with 3 second bottom hold
Post results to comments or to the VKfit Facebook Page.
links
Friday, August 31, 2012
08/31/2012 Workout
Take 15 minutes each to find max load for:
3 back squats with 3 second bottom hold
3 front squats with 3 second bottom hold
Post results to comments or to the VKfit Facebook Page.
3 back squats with 3 second bottom hold
3 front squats with 3 second bottom hold
Post results to comments or to the VKfit Facebook Page.
Thursday, August 30, 2012
08/30/2012 Workout
Three rounds of 21-15-9 reps for time of:
Pull ups
Power swings @ 30% bodyweight
Ring dips
Post loads used and results to comments or to the VKfit Facebook Page.
Pull ups
Power swings @ 30% bodyweight
Ring dips
Post loads used and results to comments or to the VKfit Facebook Page.
Wednesday, August 29, 2012
08/29/2012
Off-day/Make-up day
New York State Is Investigating Energy Drink Makers - Nelson Schwartz, New York Times
Post thoughts to comments or to the VKfit Facebook page.
New York State Is Investigating Energy Drink Makers - Nelson Schwartz, New York Times
“Consumption of energy drinks is a rising public health problem because medical and behavioral consequences can result from excessive caffeine intake... A growing body of scientific evidence documents harmful effects, particularly for children, adolescents and young adults.”
Post thoughts to comments or to the VKfit Facebook page.
Tuesday, August 28, 2012
08/28/2012 VKfit Class Workout
As many rounds as possible in 10 minutes of:
10 medicine ball split lunges (R + L = 1 rep)
10 medicine ball squat cleans
10 medicine ball lying knees to elbow
10 lateral jump burpees (R + L = 1 rep)
Post results to comments or to the VKfit Facebook Page.
10 medicine ball split lunges (R + L = 1 rep)
10 medicine ball squat cleans
10 medicine ball lying knees to elbow
10 lateral jump burpees (R + L = 1 rep)
Post results to comments or to the VKfit Facebook Page.
Monday, August 27, 2012
08/27/2012 Workout
Take 15 minutes each to find max load for:
5 sumo-deadlift high pull
5 push presses
or
2 tall split jerks
2 tall cleans
Post results to comments or to the VKfit Facebook Page.
5 sumo-deadlift high pull
5 push presses
or
2 tall split jerks
2 tall cleans
Post results to comments or to the VKfit Facebook Page.
Saturday, August 25, 2012
08/25/2012
Off-day/Make-up day
What are the health concerns about high-fructose corn syrup? - Jennifer K. Nelson, R.D., L.D., Mayo Clinic
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What are the health concerns about high-fructose corn syrup? - Jennifer K. Nelson, R.D., L.D., Mayo Clinic
"Although high-fructose corn syrup is chemically similar to table sugar (sucrose), concerns have been raised because of how high-fructose corn syrup is processed. Some believe that your body reacts differently to high-fructose corn syrup than it does to other types of sugar."
Post thoughts to comments or to the VKfit Facebook page
Friday, August 24, 2012
08/24/2012 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.
Compare to 10/20/2011 Workout
Post results to comments or to the VKfit Facebook Page.
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.
Compare to 10/20/2011 Workout
Post results to comments or to the VKfit Facebook Page.
Thursday, August 23, 2012
08/23/2012 Workout
7 rounds for time of:
7 deadlifts @ 1.5x bodyweight
7 powerswings @ 25% bodyweight
7 ring dips
Post loads used and results to comments or to the VKfit Facebook Page.
7 deadlifts @ 1.5x bodyweight
7 powerswings @ 25% bodyweight
7 ring dips
Post loads used and results to comments or to the VKfit Facebook Page.
Wednesday, August 22, 2012
08/22/2012
Off-day/Make-up day
Suicide by Sandwich? 12 Reasons to Banish Bread - grassfedgirl.com
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Suicide by Sandwich? 12 Reasons to Banish Bread - grassfedgirl.com
"Wheat has gliadin which is an addictive opiates that stimulates our appetite throughout the day and impairs our ability to say no to high carbohydrate foods. These exorphins cause food obsession and unbearable hunger."
Post thoughts to comments or to the VKfit Facebook page.
Tuesday, August 21, 2012
08/21/2012 VKfit Class Workout
As many rounds as possible in 7 minutes of:
Kneeling jump snatch
Overhead squat
Sotts press
Use loaded bar, empty bar, or PVC pipe or broomstick.
Post load used and results to comments or to the VKfit Facebook Page.
Kneeling jump snatch
Overhead squat
Sotts press
Use loaded bar, empty bar, or PVC pipe or broomstick.
Post load used and results to comments or to the VKfit Facebook Page.
Monday, August 20, 2012
08/20/2012 Workout
Take 15 minutes each to find max load for:
2 push jerks (1 right foot forward, 1 left foot forward)
2 snatch pulls
Post results to comments or to the VKfit Facebook Page.
2 push jerks (1 right foot forward, 1 left foot forward)
2 snatch pulls
Post results to comments or to the VKfit Facebook Page.
Saturday, August 18, 2012
08/18/2012
Off-day/Make-up day
Cycling: Understanding Heart Disease Could Save Your Life - John Mandrola, MD; VeloNews
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Cycling: Understanding Heart Disease Could Save Your Life - John Mandrola, MD; VeloNews
"How can a heart that sustains a major aerobic effort be vulnerable to a heart attack?"
Post thoughts to comments or to the VKfit Facebook page.
Friday, August 17, 2012
08/17/2012 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 06/22/2012 Workout
Post results to comments or to the VKfit Facebook Page
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 06/22/2012 Workout
Post results to comments or to the VKfit Facebook Page
Thursday, August 16, 2012
08/16/2012 Workout
As many rounds as possible in 12 minutes of:
2 front squats
2 muscle ups
4 front squats
4 muscle ups
6 front squats
6 muscle ups
... and so forth. Use a load that is approximately 70% of bodyweight.
Post load used and results to comments or to the VKfit Facebook Page.
2 front squats
2 muscle ups
4 front squats
4 muscle ups
6 front squats
6 muscle ups
... and so forth. Use a load that is approximately 70% of bodyweight.
Post load used and results to comments or to the VKfit Facebook Page.
Wednesday, August 15, 2012
08/15/2012
Off-day/Make-up day
Running a Marathon? Load Up on Fat - Melissa Romero, Washingtonian
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Running a Marathon? Load Up on Fat - Melissa Romero, Washingtonian
"New research suggests carb-loading before a race isn’t the best way to energize."
Post thoughts to comments or to the VKfit Facebook page.
Tuesday, August 14, 2012
08/14/2012 VKfit Class Workout
For time:
100 push ups
Rest only in the pike position, where only hands and feet are on the ground. Every time you lift a hand or foot off the ground or touch another part of your body on the ground (e.g. knee, elbow), then you must "walk the baby" - 50 foot chair carry with 3 chairs - before continuing on.
Time limit: 15 minutes
Post results to comments or to the VKfit Facebook Page.
100 push ups
Rest only in the pike position, where only hands and feet are on the ground. Every time you lift a hand or foot off the ground or touch another part of your body on the ground (e.g. knee, elbow), then you must "walk the baby" - 50 foot chair carry with 3 chairs - before continuing on.
Time limit: 15 minutes
Post results to comments or to the VKfit Facebook Page.
Monday, August 13, 2012
08/13/2012 Workout
Take 15 minutes each to find max load for:
5 hang squat cleans
5 hang squat snatches
Post results to comments or to the VKfit Facebook Page.
5 hang squat cleans
5 hang squat snatches
Post results to comments or to the VKfit Facebook Page.
Saturday, August 11, 2012
08/11/2012
Off-day/Make-up day
Is Your Protein Powder Toxic? - Randy Fritz, Care2 Healthy Living
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Is Your Protein Powder Toxic? - Randy Fritz, Care2 Healthy Living
"Besides the concern of actual toxins in your product one should also consider the relative merits of the different kinds of protein and carbohydrates involved."
Post thoughts to comments or to the VKfit Facebook page.
Friday, August 10, 2012
08/10/2012 Workout
As many rounds as possible in 7 minutes of:
7 hang power cleans
7 push presses
Use a load that is approximately 70% of bodyweight.
Post load used and results to comments or to the VKfit Facebook Page.
7 hang power cleans
7 push presses
Use a load that is approximately 70% of bodyweight.
Post load used and results to comments or to the VKfit Facebook Page.
Thursday, August 9, 2012
08/09/2012 Workout
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Bench/floor press @ bodyweight
Pull ups
Post load used and results to comments or to the VKfit Facebook Page.
10-9-8-7-6-5-4-3-2-1 reps of:
Bench/floor press @ bodyweight
Pull ups
Post load used and results to comments or to the VKfit Facebook Page.
Wednesday, August 8, 2012
08/08/2012
Off-day/Make-up day
What's in your protein drink - Consumer Reports
Post thoughts to comments or to the VKfit Facebook page.
What's in your protein drink - Consumer Reports
"Here are the average amounts of metals we found in three servings of these protein drinks. Experts said three servings a day is common"
Post thoughts to comments or to the VKfit Facebook page.
Tuesday, August 7, 2012
08/07/2012 VKfit Class Workout
As many rounds as possible in 5 minutes of:
5 right arm fireman lift and squat
5 left arm fireman lift and squat
Post results to comments or to the VKfit Facebook Page.
5 right arm fireman lift and squat
5 left arm fireman lift and squat
Post results to comments or to the VKfit Facebook Page.
Monday, August 6, 2012
08/06/2012 Workout
Take 15 minutes each to find max load for:
5 one arm snatches
Compare to 03/28/2011 Workout
Post results to comments or to the VKfit Facebook Page.
5 one arm snatches
Compare to 03/28/2011 Workout
Post results to comments or to the VKfit Facebook Page.
Saturday, August 4, 2012
08/04/2012
Off-day/Make-up day
Physical fitness prevents seasonal flu infections far better than vaccines - David Gutierrez, NaturalNews
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Physical fitness prevents seasonal flu infections far better than vaccines - David Gutierrez, NaturalNews
"People who self-reported as highly fit spent 46 percent less time sick than people who reported low fitness. Severity of illness was also 41 percent lower in those who reported high fitness or high levels of aerobic activity."
Post thoughts to comments or to the VKfit Facebook page.
Friday, August 3, 2012
08/03/2012 Workout
As many rounds as possible in 12 minutes of:
10 right arm floor press
10 left arm floor press
10 right arm sumo-deadlift high-pull
10 left arm sumo-deadlift high-pull
Use a load that is approximately 30% of your bodyweight.
Compare to 01/30/2012 Workout
10 right arm floor press
10 left arm floor press
10 right arm sumo-deadlift high-pull
10 left arm sumo-deadlift high-pull
Use a load that is approximately 30% of your bodyweight.
Compare to 01/30/2012 Workout
Thursday, August 2, 2012
08/02/2012 Workout
Do 3 rounds of the following, with exactly 2 minutes of rest in-between each round:
As many reps as possible in 2 minutes of:
Handstand push ups
Then as many reps as possible in 2 minutes of:
Squat thrusts/pull ups
Post results to comments or to the VKfit Facebook Page.
As many reps as possible in 2 minutes of:
Handstand push ups
Then as many reps as possible in 2 minutes of:
Squat thrusts/pull ups
Post results to comments or to the VKfit Facebook Page.
Wednesday, August 1, 2012
08/01/2012
Off-day/Make-up day
Sleep and Exercise 1: Sleep Deprivation - Dr. Stephen Cheung, Ph.D.; Brock University
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Sleep and Exercise 1: Sleep Deprivation - Dr. Stephen Cheung, Ph.D.; Brock University
"Risks of upper respiratory and skin wounds, along with gastrointestinal problems, were elevated and fairly common. In addition, mood alterations were common..."
Post thoughts to comments or to the VKfit Facebook page.
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