Workout
CFT (CrossFit Total)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Thursday 091001
JB and KTF doining Swings as part of the TFT WOD
110 Burpees hurts...Thanks JB
Workout
CFT (CrossFit Total)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Monday 090803
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.
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Wednesday 090225
Unable to do the CFT today, try:
10,9,8,7,6,5,4,3,2 and 1
Power Clean @ .75% of body
WeightPull Ups
OR
4x
400M Run
25 - Push-ups
25 - 53 lbs KB Swings
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Sunday 090104
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Saturday 081129
Workout
CrossFit Total (CFT)1RM for:
Squat
Press
Dead Lift
OK, this is the last one for 2008. The following is the first one we did this year...TITANFIT: Wednesday 080402
Compare today to:
TITANFIT: Saturday 081004
Congratulation to Mr. Jerry Berg and Mrs. Megan McKim Berg on today's nuptials!
Workout
CrossFit Total (CFT)1RM for:
Squat
Press
Dead lift
Yes in that order, but let's work on our weaknesses. That being the case, I should do FS/Press/SN Grip DL
Compare to:
TITANFIT: Tuesday 080902
47 Push-ups today. I need to make up, 44, 45, 46 and 47-182 for me today!
Workout
CFT
CrossFit Total (CFT)1RM for:
Squat
Press
Dead lift
Compare to:
TITANFIT: Tuesday 080805
Workout
CrossFit Total (CFT)1RM for:
Squat
Press
Dead lift
Compare to:
TITANFIT: Friday 080627
Big Fun here at TitanFit yesterday. Three different workouts, two PRs/TFRs!
KTF Dbl Unders during "Annie"
PSR Rowing like the wind
JB Handstand Push-ups during "JT"
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead lift
Compare to:
TITANFIT: Wednesday 080514
The following link is to an AP story, which I found on Yahoo today. New research shows exercise during the teen years — starting as young as age 12 — can help protect girls from breast cancer when they're grown.
http://news.yahoo.com/s/ap/20080514/ap_on_he_me/breast_cancer
An excerpt from the article reads:
Researchers tracked nearly 65,000 nurses ages 24 to 42 who enrolled in a major health study. They answered detailed questionnaires about their physical activity dating back to age 12. Within six years of enrolling, 550 were diagnosed with breast cancer before menopause. A quarter of all breast cancer is diagnosed at these younger ages, when it's typically more aggressive.
Women who were physically active as teens and young adults were 23 percent less likely to develop premenopausal breast cancer than women who grew up sedentary, researchers report Wednesday in the Journal of the National Cancer Institute.
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead lift
Can you believe it has been 6 weeks already?
Compare to:
TITANFIT: Wednesday 080402
Workout
CFT (CrossFit Total)
1RM for:
Squat
Press
Dead lift
Compare to:
TITANFIT: Friday 071130
MM and KF during the "cool down" rowing relay
SW and JB on the 2nd leg of the relay
Workout
CFT (CrossFit Total) find your 1RM on:
Squat
Press
Deadlift
The following link provides a nice description of the how to and "rules" for CFT
http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf
Compare to:
TITANFIT: Friday 071130
Last day of the month, it's a nice time to see where we are strength wise...
Workout
CFT (CrossFit Total) find your 1RM on:
Squat
Press
Deadlift
The following link provides a nice description of the how to and "rules" for CFT.
http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf
Compare to:
TITANFIT: Tuesday 071023
Workout:
CFT (CrossFit Total)
find your 1RM on:
Squat
Press
Deadlift
The PDF link that follows gives some hints on the 3 lifts. It contains a "how to" for each and things to avoid. It is a must read for those that are new to weightlifting.
http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf
Pondering the Deadlift
It was once explained to me that in weightlifting there are 3 disciplines. They are:
All other lifting, I was informed, is supplemental to the above. That being the case, most of the workouts you will find here, have that concept in mind. To design a successful workout that has components of the big 3, it is a must to know the current strength limits of the lifter...that and it's kinda cool to know your 1Rep Max.
The three lifts of American power lifting meets are squat, bench press and deadlift. We are using the squat military press and deadlift based on the Crossfit Total which can be found at http://www.crossfit.com/.
So today, we did 1RM of 3 lifts...
Squat, Military Press and Deadlift.
Warm-up/Skills:
Do 3 light (just the bar) warm-up sets of each exercise x 10-15 reps
Workout:
To get the 1RM we will follow our usual 1RM scheme (e.g. 5 reps, 5 reps, 3 reps, 1 rep, 1 rep, 1 rep, max). Do that scheme for each exercise. post results and or questions to comments.
