I think KTF hates me...!
Workout
For time:
4x
400m run
10-45 lbs Thrusters
10-Burpees
100m run
5-45 lbs Thrusters
5-Burpees
Will DL'ing...
Workout
For time:
3x
10 - Burpees (Yea Burpees!)
20 - Box Jumps
30 - Pull-ups
40 - Air Squats
100M run/125M row
Compare to:
TITANFIT: Wednesday 090617
Time to run!
Workout
3x
400M Run
2:00 Rest
200M Run
2:00 Rest
100m Run
2:00 Rest
Intense Daily Workout May Keep Cancer at Bay
WEDNESDAY, July 29
http://news.yahoo.com/s/hsn/20090729/hl_hsn/intensedailyworkoutmaykeepcanceratbay
(HealthDay News) -- Increased oxygen consumption associated with moderate- to high-intensity exercise appears to reduce the risk of cancer, a new study has found.
The Finnish study included 2,560 men, aged 42 to 61, whose leisure-time physical activity was assessed over one year. None of the men had a history of cancer, according to the report published online July 28 in the British Journal of Sports Medicine.
During an average follow-up of 16 years, 181 of the men died from cancer. Those who engaged in moderate- to high-intensity exercise for at least 30 minutes a day were 50 percent less likely to develop cancer compared with the other men.
The researchers found that an increase of 1.2 metabolic units (oxygen consumption) was related to a decreased risk of cancer death, especially in lung and gastrointestinal cancers, after they took into account factors such as age, smoking, alcohol consumption, body mass index, and fiber/fat intake.
"The intensity of leisure-time physical activity should be at least moderate so that beneficial effect of physical activity for reducing overall cancer mortality can be achieved," the study authors wrote in a news release.
Workout
For time:
3x
10 - Burpees (Yea Burpees!)
20 - Box Jumps
30 - Pull-ups
40 - Air Squats
100M run/125M row
Compare to:
TITANFIT: Tuesday 081111
A few years ago a family member told me the worse thing she ever did was moving OUT of a two story house. The following seems to agree...
http://consults.blogs.nytimes.com/2009/06/15/stairs-as-fitness-tool/
June 15, 2009, 2:13 pm
Stairs as Fitness Tool?
By Harvey B. Simon, M.D.
Elizabeth K. Bristow One of the best-kept secrets in preventive medicine is the staircase.
Q.
New York Times reader David Frank of Clayton, Mo., asks the Consults blog:
While everyone knows there is benefit in walking up the stairs rather than using the elevator, is there a worthwhile health benefit from walking down stairs?
A.
Dr. Harvey Simon, associate professor of medicine at Harvard Medical School, responds:
You’re right about climbing stairs; in fact, walking up stairs is one of the best-kept secrets in preventive medicine.
Coaches, cardiologists and housewives have long been in on the secret. Many football coaches “ask” their players to charge up flight after flight of stadium steps to get in shape, and other competitive athletes put gymnasium stairwells to similar use. In the days before stress testing held sway, doctors would often walk up stairs with their patients to check out cardiopulmonary function. Even today, cardiologists tell heart patients they are fit enough to have sex if they can walk up two or three flights comfortably, and surgeons may clear patients for lung operations if they can manage five or six flights. As for housewives, taking care of a two- or three-story home is one reason American women outlive their husbands by an average of more than five years.
What’s so special about climbing stairs? Researchers in Canada answered the question by monitoring 17 healthy male volunteers with an average age of 64 while they walked on the level, lifted weights or climbed stairs. Stair climbing was the most demanding. It was twice as taxing as brisk walking on the level and 50 percent harder than walking up a steep incline or lifting weights. And peak exertion was attained much faster climbing stairs than walking, which is why nearly everyone huffs and puffs going upstairs, at least until their “second wind” kicks in after a few flights.
Because stairs are so taxing, only the very young at heart should attempt to charge up long flights. But at a slow, steady pace, stairs can be a health plus for the rest of us. Begin modestly with a flight or two, and then add more as you improve. Take the stairs whenever you can; if you have a long way to go, walk part way, and then switch to an elevator. Use the railing for balance and security, and don’t try the stairs after a heavy meal or if you feel unwell.
Even at a slow pace, you’ll burn calories two to three times faster climbing stairs than walking briskly on the level. The Harvard Alumni Study found that men who average at least eight flights a day enjoy a 33 percent lower mortality rate than men who are sedentary — and that’s even better than the 22 percent lower death rate men earned by walking 1.3 miles a day.
Since every little bit of exercise is a step forward on the long road to health, walking down stairs is also a plus. But while gravity makes walking up tough, it makes walking down easy on the heart.
Since you’ll burn less than a third as many calories going down a flight as going up, don’t count on walking down to build fitness or shed fat. Still, you use different muscles going down, and they contract differently at that, so going down does make a contribution to your legs. It may also improve balance, but since many older people are a bit challenged in that department, it’s wise to use the railing, or at least be railing-ready.
Want to stay well? Step right up — and, perhaps, down.
Dr. Simon is also on the heath sciences technology faculty at the Massachusetts Institute of Technology and founding editor of the Harvard Men’s Health Watch.
If 6 was 9...it is an old Jimi Hendrix song...
Workout
3x
400M Run
3:00 Rest
200M Run
2:00 Rest
100m Run
1:00 Rest
HAPPY B-DAY JB!
Day 17 of the push-up ladder. 153 to catch-up/buy-in.
Workout:
100M run
20-65 lbs Thrusters
100 M run
20-Pull-Ups
100M run
20-24 inch Box Jumps
100M run
20-Lower Back Extensions
100M run
20-Sit-Ups
100M run
20-65 lbs Push Press
100M run
20-35 lbs Over Head Lunges
Walk back to the start of the 100M run. Take your time this is a tough workout!
Compare to:
TITANFIT: Saturday 080531
SW w/ cleans during Linda...
Ok, I've posted 2 different workouts. In the event we do not have enough participants for the 2nd posting, we'll (yes me too) will do the first.
Workout:
100M run
20-65 lbs Thrusters
100 M run
20-Pull-Ups
100M run
20-24 inch Box Jumps
100M run
20-Lower Back Extensions
100M run
20-Sit-Ups
100M run
20-65 lbs Push Press
100M run
20-35 lbs Over Head Lunges
Compare to:
TITANFIT: Sunday 071028
OR
Workout: Mini “Trevor”
As a two person team, complete for time:
150 pull-ups
200 push-ups
250 sit-ups
300 squats
Only ONE people on each team can be working at the same time. Complete all reps of one exercise before moving on to the next one.
Memorial Day
Workout
10 - 100M sprints
Rest fully between sprints. Think 60+ seconds of rest.
The Butterfly Kip...
Workout
For time:
3x
10 Burpees
20 Box Jumps
30 Pull-ups
40 Air Squats
100M run/125M row
This is the ANTI Herb workout for those that are interested...
Hey we had some visitors yesterday. We had 3 Firemen come in from Virgina. They are members of CF Fairfax http://crossfitfairfax.com/joomla/index.php?option=com_frontpage&Itemid=1 , they did the HQ WOD, "Kelly" and set a new TitanFit record for time.
Robert and Micheal doing box jumps
Michael, Robert and Brian doing WallBall
Happy it's all done!
Robert, far left, is the new TianFit record holder for "Kelly" with a time of 29:11
Workout:
100M run
20-65 lbs Thrusters
100 M run
20-Pull-Ups
100M run
20-24 inch Box Jumps
100M run
20-Lower Back Extensions
100M run
20-Sit-Ups
100M run
20-65 lbs Push Press
100M run
20-35 lbs Over Head Lunges
