REST!
Interesting...here's the link and I have pasted the article below. Now I'm off to sleep!
http://www.webmd.com/cancer/news/20081117/activity-sleep-may-cut-cancer-risk
Study: Active Women May Need at Least 7 Hours of Nightly Sleep for Lower Cancer Risk
By Miranda HittiWebMD Health News Reviewed by Louise Chang, MD
Nov. 17, 2008 -- Physical activity may cut cancer risk, and sleeping at least seven hours per night may maximize that benefit.
That's according to new research presented today in Washington, D.C. at an international meeting on cancer prevention hosted by the American Association for Cancer Research (AACR).
The researchers, who included James McClain, PhD, MPH, a cancer prevention fellow at the National Cancer Institute, reviewed data on nearly 6,000 Maryland women.
In 1998, the women completed surveys about how much physical activity and sleep they typically get. Over the next nine years, the group had 604 new cases of cancer.
As expected, physical activity was linked to lower cancer rates. But sleep also mattered.
Among the most physically active women younger than 65 -- women who reported getting about an hour a day of moderate physical activity -- cancer was 47% rarer for those who got at least seven hours of nightly sleep. Those findings held regardless of other cancer risk factors.
"What that suggests to us is among younger and middle-aged women, both physical activity and sleep habits might play an important role in reducing cancer risk," McClain tells WebMD.
For perspective, McClain notes that "overall cancer risk among younger women is relatively modest. It's not a highly likely event by any means." McClain also points out that no one in the study got cancer prevention benefits just by sleeping. "It's not as though you got the benefit, the reduction in cancer risk, if you weren't active," McClain says.
In short, be active and get enough sleep, too.
McClain says he wants to check the findings in larger groups of people. "This is an initial look at a very complex question," he says.
Meanwhile, he suggests that overall lifestyle, not just one or two habits, might be more important for reducing cancer risk.
"You might want to think about your lifestyle as a whole," McClain says. "Think about multiple lifestyle behaviors [such as sleep and physical activity] in more of a holistic perspective."
Workout
For Time:
1000M row
50 - Wallball*
750M row
35 - Wallball
500M row
20 - Wallball
* The strongest of us should use the 20 lbs ball. Most should use the 12 lbs ball. Me, I'm using the 8 lbs ball.
Compare to:
TITANFIT: Thursday 080327
Workout
2 position snatch:
work up to 75% x2 x6 (floor and high hang)
Snatch pulls:
95% x3, 100%x3, +5 10 more lbs x3
Snatch shrugs:
100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
Compare to:
TITANFIT: Monday 080818
Saturday Team Workout
Workout
AMRAP in 20:20
10 - WallBall Shots
10 - Ab Mat Sit-ups
10 - Push-ups
10 - 53 lbs KB Swings
125M Row
The 10:00 AM crowd was broken into 2 teams of 3. KTF, MM and DJ were Team Bad News and Jay, JB and I were the Also Ran's. They beat us by 10 - swings and 125M row...about :45 - 1:00.
The 1:00 PM crowd was 1 team of 3. It was SS, LH and CHS. They finished nearly 4 rounds in 20:0 and did 5 rounds each in 29:00.
Workout
For time:
"Jackie"
1000M Row or 800M Run
50 - 45 lbs Thrusters
30 - Pull-ups
Compare to:
TITANFIT: Friday 081010
I thought we were going to do OHS today, but they had different plans for me...that being the case, here you go!
Newbies
Workout
Snatch assistance exercises (Pressing Snatch Balance, Heaving Snatch Balance and SN Balance)
Then
Rowing Tabata
Old Timers
Workout
For time:
5 x
20 - OHS (M 95#, F 65#)
20 - KTEs
Workout
For time:
3x
10 - Burpees (Yea 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...
Compare to:
TITANFIT: Thursday 080410
Workout
Dead Lift
90% of your 1 RM x2 x3
AFTER
"Mini Metcon"
Tabata Row!
Compare to:
TITANFIT: Monday 081020
As you know, it is now November and it is getting a colder outside. That being the case, we are likely to row a bit more often than run for the next few months.
Rowing properly will improve your times and make you workouts more enjoyable. As such, I thought it is a good time to re-post the following video. It shows some of the common flaws on the Concept II (C2) rower.
Workout
For time:
50 - Medicine ball cleans/Wall Balls Shots M20 lbs/W14 lbs
So here's the drill...Perform a Medicine Ball clean, then from the catch position, perform a Wall Ball shot. Each reps starts from the deck, so drop the ball between each reps.
No Medicine Ball, try M53 lbs/F 35 lbs squat cleans with a thruster.
JSYK, this idea came from the KTF. There are 100 squats in this workout, so it will burn...
Warm-up
using 45 lbs bar
Clean Drops x3 x3
Over Head Lunges x3 x3
Workout
Clean and Jerk
All reps are started on the minute (meaning complete the prescribed percentage x1 rest remaining of 1 minute and repeat for required reps)
66%* x1 x5
71% x1 x5
76% x1 x5
Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM
Compare to:
TITANFIT: Tuesday 080311
Workout
For time:
3x
25 - Push Press (M 75 lbs/F 45 lbs)
20 - KB Swings (M53/F35)
15 - Wall Ball (M 20 lbs/F 12 lbs)
10 - KTEs
I think this one will repeat. Let us give it a name. Post to comments.
Workout
"Lynne" - Five rounds for max reps of:
Body weight bench press
Pull-ups
For Lynne as rx'd, each "round" is 5 minutes long.
Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Pull-ups. Complete as many Pull-ups as possible (your set is complete once you release the bar). Now rest for what remains of the original 5 minutes (e.g. if it takes you 2 minutes to BP and do the Pull-ups, rest 3 minutes). Repeat 4 more time. Got it? (As an aside...do the exercise that you are weakest in first. E.g. for me, that of course means I do pull-ups before bench pressing)Post reps for both exercises in all rounds
Compare to:
TITANFIT: Wednesday 080813
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
Compare to:
TITANFIT: Monday 080721
