Workout
Press
Find a NEW 1RM
Then
"Mini" MetCon
1 rounds of:
500m Row / 400m Run
20 - Box Jumps
Compare to:
TITANFIT: Monday 090706
Tomorrow Back Squat!
Workout
For time:
800m run
100 Pull-up
800m run
100 push-ups
Scared? Don't be. Partition as needed. The very strong might do a mile run then all of the push-ups and pull-ups. It might be best to break it into manageable sets (e.g.) a 400m run, 25 pull-ups, followed by a 400m run with 25 push-ups...or 200m runs and 12-13 of each.
Workout
For time:
Row 500M/Run 400M
15 - 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
Row 500M/Run 400M
15- 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
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TITANFIT: Thursday 080424
Heart group: Cut back — way back — on extra sugar
AP Tue Aug 25th, 2009 7:28 AM EDT
DALLAS - A spoonful of sugar ? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back, the American Heart Association says.
Most of that added sugar comes from soft drinks and candy — a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar .
By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar — the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.
The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products .
Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.
"Take a good hard look at your diet," said Johnson, professor of nutrition at the University of Vermont in Burlington. "Figure out where the sources of added sugars are and think about how to cut back on that."
She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.
The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.
With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.
Cutting back on sugar likely won't be easy for many people, said Lona Sandon, a dietitian at Dallas' University of Texas Southwestern Medical Center .
"I think it's probably going to be a struggle for quite a few people," Sandon said.
Calculating one's sugar intake can be tricky as the government doesn't require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.
To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.
The heart group didn't recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.
Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids' cereal and substituting snacks like cookies with popcorn.
Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: "If you feel like, 'I just can't live with this low amount of sugar in my diet,' then what you need to do is up your energy needs."
In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.
The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.
"We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain , or you will displace other essential nutrients ," she said.
On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.
If someone drinks their daily calorie needs in soft drinks , they will be maintaining their weight, but won't be getting any nutrients, she said.
Wahida Karmally, nutrition director at Columbia University's Irving Institute for Clinical and Translational Research, said that with these guidelines, it's important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.
"I don't want people to go back thinking if I just cut back on teaspoons of sugar I'm going to be very healthy," she said.
__
On the Net:
American Heart Association: www.americanheart.org/nutrition/sugar
U.S. Department of Agriculture's database listing added sugars in certain foods: http://tinyurl.com/nacqhr
Workout
Hang Power Snatch
80% of 1RM x2 x5
Then "Mini" MetCon
3x
10-KB Swings
10-Ring Push-up
10-Box Jumps
10-Sit-ups
Here's last year's TitanFit FGB (Fight Gone Bad)...
Workout
90% of Friday 090731's effort
x2 x6
"Mini MetCon"
10 rounds of "Cindy"
Compare to:
TITANFIT: Friday 090731
Workout
For time:
800M Run/1000M row then...
5 Rounds:
10 - SDHP (Guys use 95# and Ladies use 65#)
10 - Ring Dips
10 - Ab Mat Sit-ups
Compare to:
TITANFIT: Saturday 071117
Workout
As we had no takers on 090810, I have reposted "Karen"!
150 - Wall Ball Shots
Compare to:
TITANFIT: Monday 090810
What your favorite 4-letter word that starts with "F"? If you are a CrossFit'er it is undoubtedly "FRAN"!
Workout
(Rain WOD)
5 rounds of:
9 - 95 lbs Thrusters
9 - Pull-ups
(No Rain WOD)
7 rounds of:
5 - 95 lbs Power Snatches
200m Run
Hey TitanFit'ers...are you interested in improving your rowing abilities? Caitlin, of the IRC (http://www.indyrowing.org) and a recent visitor to TitanFit, is teaching a "learn to erg class" at IRC.
The class runs October 19 - November 11, Mondays and Wednesdays 6:30-8 p.m. There is a discount for TitanFit members. If you are interested and need more information, we will provide her contact information.
OK gang....
My bad as I have not yet posted info on this year's Fight Gone Bad Fund Raiser...Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at Affiliate facilities between 6am and 4pm. The event format is the Fight Gone Bad CrossFit format. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo dead lift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
NOW YOU KNOW! More info on TitanFit's entry soon to come!
Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090707's effort)
AFTER
"Mini MetCon"
Tabata Row!
Warm-up
Over Head Lunges
Workout
Power/Strength
Rack Jerk:
Compare to:
TITANFIT: Tuesday 090714
"Linda" for those that are ADVENTURES!
REST!
Well not really. We are doing a 20 - 30 mile bike ride in the morning. If you are interested, we are meeting in Avon. Give a call to join in!
Workout
Work up to:
Clean & Jerk - 80% (of 1RM) x1 x6
THEN
"Mini" MetCon
15-10-5 reps for time:
Pull-ups
Box jump (Tall)
http://news.yahoo.com/s/ap/us_med_breast_cancer_weightlifting/print
Study: Weightlifting helps breast cancer survivors
By MARILYNN MARCHIONE, AP Medical Writer Marilynn Marchione, Ap Medical Writer
Thu Aug 13, 2:08 am ET
Breast cancer survivors have been getting bum advice. For decades, many doctors warned that lifting weights or even heavy groceries could cause painful arm swelling. New research shows that weight training actually helps prevent this problem.
"How many generations of women have been told to avoid lifting heavy objects?" Dr. Eric Winer, breast cancer chief at the Dana-Farber Cancer Center in Boston, lamented after seeing the surprising results of the new study. "Women who were doing the lifting actually had fewer arm problems because they had better muscle tone."
The study was led by Kathryn Schmitz, an exercise scientist at the University of Pennsylvania, and funded by the federal government. Results are in Thursday's New England Journal of Medicine.
More than 2.4 million Americans are breast cancer survivors, and the study could mean a big difference in their quality of life. Cancer treatment-related arm swelling now appears to be one of many ailments made better by exercise — not worse, Schmitz said.
"Fifty years ago we told people who had a heart attack not to exercise anymore," and people with sore backs to heal with bed rest, Schmitz said. "It was well-meaning advice but it was polar opposite of the truth."
Women who have had radiation to the armpit, or lymph nodes removed to check for cancer, can suffer lymphedema — a buildup of fluids that causes painful and unsightly swelling of the arms or hands.
To avoid it, doctors have advised women to avoid using the affected arm to lift toddlers, carry a heavy purse or scrub floors. Even activities like golf and tennis raised concern.
Women think, "Oh, my God, I need to baby the arm," Schmitz said.
Lifting weights — which boosts mood, muscle mass, bone strength and weight control — was thought to be a bad idea for women prone to lymphedema.
Schmitz challenged that notion with a small study several years ago, finding that weight training did not make lymphedema worse. Her new study is the first one large and long enough to give clear proof that this is so, and even suggests that weightlifting can help.
It involved 141 breast cancer survivors who had suffered lymphedema. Half were told not to change their exercise habits. The rest were given 90-minute weightlifting classes twice a week for 13 weeks at community gyms, mostly YMCAs.
They wore a custom-fitted compression garment on the affected arm and gradually worked up to more challenging weights and repetitions. For the next 39 weeks, they continued these exercises on their own.
The women's arms were measured monthly. After one year, fewer weightlifters had suffered lymphedema flare-ups — 14 percent versus 29 percent of the others. Weightlifters reported fewer symptoms and greater strength. Rates of change in arm size due to swelling were similar in both groups.
"I found it was really very effective. It not only gave me strength and mobility but it improved my balance and coordination," said one participant, Clare Faber, 66, of suburban Philadelphia. "It really does offer women hope."
Another participant, Gay McArthur, 56, of Smithfield, N.J., has continued weightlifting on her own since the study ended.
"When I first got diagnosed with lymphedema, they said I couldn't lift more than five pounds," she said. But weight training caused no problems and has made her feel better, she said.
It also should save money, though the study did not measure this, Wendy Demark-Wahnefried, of the University of Texas M.D. Anderson Cancer Center in Houston, wrote in an editorial in the medical journal. In the study, the group of weightlifters made only 77 visits to doctors or physical therapists for lymphedema flare-ups versus 195 visits for the others, she noted.
Another part of the study is evaluating whether weight training can prevent a first case of lymphedema in breast cancer survivors; results are expected soon, Schmitz said.
Breast cancer survivors should not rush into weight training — that could trigger problems. Schmitz suggests:
_Have a certified fitness professional teach you how to do the exercises properly.
_Start slow, with a program that gradually progresses.
_Wear a well-fitting compression garment during workouts.
On the Net:
New England Journal: http://www.nejm.org
Lymphedema advice: http://tinyurl.com/l9lgga
Workout:
For time:
Body Weight* Back Squat x30
800M run
Body Weight Back Squat x10
400M run
*Or 70% of your 1Rm if you are unable to achieve BWT for 40 reps...the bar plus necessary plates that equal your body weight. Error on the high side.
Compare to:
TITANFIT: 071015
Workout
Snatch Grip Dead Lift + Snatch Shrug
Work up to 120% of your Snatch 1RM x2, 2, 2, 2, 2
Workout
TABATA!
Perform the following exercises for 8 rounds of 20 seconds work (in any order), 10 seconds rest:
Rowing*
Air squat
Push-ups
Pull-ups
Sit-ups
After the 8th round of each exercise, rest 1 minute before proceeding to the next. The lowest number of reps achieved in any of the 8 rounds is the score for that particular exercise (calories burned in place of reps are used for rowing). The sum of the scores for all of the exercises gives the score for the entire workout.
*Those without access to a rower, do SDHP with a 45 lbs barbell for each 20 second segment.
Compare to:
TITANFIT: Saturday 090502
Warm-up!
Skills
Tuttle recommends Handstands and Double Unders...
Workout
(No Rain)
3x
200M Farmers Walk
10 - Burpees
50M Lunges
10 - Burpees
10 - Box Jumps
10 - Burpees
(Rain)
"Karen"
150 - Wall Ball Shots
Don't forget today's WOD is at Dr. Rick's house.
Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Upon failure, rest 3 minutes.
Then Push-up ladder. Very same concept. Doesn't that sound fun?
Compare to:
TITANFIT: Friday 090626
Kelly Clarkson Does CrossFit!
http://www.etonline.com/news/2009/08/77270/
Kelly Clarkson looks fresh and radiant on the cover of the new SELF magazine, but has the singer -- who admits to ups and downs with her weight -- been Photoshopped?
"Yes, of course we do post-production corrections on our images," Editor-in-Chief Lucy Danziger tells ET. Airbrushing images is an industry standard, and the mag stands behind its decision.
"SELF magazine inspires and informs our 6 million readers each month to reach their all around best," Lucy adds. "Kelly Clarkson exudes confidence, and is a great role model for women of all sizes and stages of their life. She works out and is strong and healthy, and our picture shows her confidence and beauty. She literally glows from within. That is the feeling we'd all want to have. We love this cover and we love Kelly Clarkson."
For her part, Kelly has been constant in saying she is happy with who she is, Photoshop or not. She even joked about seeing the album cover for All I Ever Wanted, saying on her blog: "It's very colorful, and they have definitely Photoshopped the crap out of me, but I don't care! Whoever she is, she looks great."
"My happy weight changes," she tells SELF. "Sometimes I eat more; sometimes I play more. I'll be different sizes all the time. When people talk about my weight, I'm like, 'You seem to have a problem with it; I don't. I'm fine!' I've never felt uncomfortable on the red carpet or anything."
Recently, the "American Idol" winner has gotten into a workout program called Crossfit, which she says has given her more energy on stage.
Posted August 06, 2009 10:20:00 AM
Happy Birthday Mr. Moninger!
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
REST Then
"Mini MetCon"
5x 250M row 5 Burpees
Compare to:
TITANFIT: Wednesday 090506:
Let's hope my Mini MetCon will be better than the following!
Happy Birthday John (AKA FOOS)
Warm-up
using 45 lbs bar
Clean Drops x3 x3
Over Head Lunges x3 x3
Workout
Workout:
Hang Power Clean (HPCL)
1-1-1-1-1-1-1
Compare to:
TITANFIT: Sunday 081012
Workout
AMRAP in 30:00 of:
400M Run or 500M Row
10 - Ring Dips or 3/1 Bench Dips
10 - KTE or 2/1 Knee Raises
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Friday 090501
JLR: Health benefits of physical activity more pronounced in women
July 30, 2009--
Many experimental studies have found that physical exercise can improve cholesterol levels and subsequently decrease the risks of cardiovascular disease; however, few of these studies have included enough participant diversity to provide ethnic breakdowns. Now, a long-term study of over 8,700 middle-aged men and women provides race- and gender- specific data on the cholesterol effects of physical activity, with the interesting result that women, particularly African-American women, experience greater benefits as a result of exercise than men.
The analysis of this large Atherosclerosis Risk in Communities (ARIC) Study, which appears in the August issue of Journal of Lipid Research, was carried out by Keri Monda and colleagues at North Carolina and Baylor. They found that over a 12 year period, all individuals who increased their exercise by about 180 metabolic units per week (equivalent to an additional hour of mild or 30 minutes of moderate activity per week) displayed decreased levels of triglycerides and increased levels of the "good" HDL cholesterol. However, statistically significant decreases in the "bad" LDL cholesterol were only observed in women, with particularly strong effects in menopausal women and African-American women. And total cholesterol levels were only significantly decreased in African-American women.
The authors speculate that these novel differences may arise from hormonal differences between the sexes, especially considering the extra effects seen post-menopause. The racial differences observed may stem from genetic variations that require further exploration.
The authors do also note that their exercise data was assessed by questionnaire and this was non-scientific, though the particular methodology used has been extremely reliable in other studies. They also note that all evaluated participants were healthy, so these results cannot be generalized to individuals with diabetes or those on cholesterol-lowering medications.
Citation:
Monda KL, Ballantyne CM, North KE. "Longitudinal impact of physical activity on lipid profiles in middle-aged adults: the Atherosclerosis Risk in Communities Study." Journal of Lipid Research, Vol. 50, 1685-1691, August 2009.
