Thursday 150416



500m Row
25-45 lbs Thrusters

From The New York Times

The Right Dose of Exercise for a Longer Life

CreditGetty Images

Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity. Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.

No one doubts, of course, that any amount of exercise is better than none. Like medicine, exercise is known to reduce risks for many diseases and premature death.

But unlike medicine, exercise does not come with dosing instructions. The current broad guidelines from governmental and health organizations call for 150 minutes of moderate exercise per week to build and maintain health and fitness.

But whether that amount of exercise represents the least amount that someone should do — the minimum recommended dose — or the ideal amount has not been certain.

Scientists also have not known whether there is a safe upper limit on exercise, beyond which its effects become potentially dangerous; and whether some intensities of exercise are more effective than others at prolonging lives.

So the new studies, both of which were published last week in JAMA Internal Medicine, helpfully tackle those questions.

In the broader of the two studies, researchers with the National Cancer Institute, Harvard University and other institutions gathered and pooled data about people’s exercise habits from six large, ongoing health surveys, winding up with information about more than 661,000 adults, most of them middle-aged.

Using this data, the researchers stratified the adults by their weekly exercise time, from those who did not exercise at all to those who worked out for 10 times the current recommendations or more (meaning that the exercised moderately for 25 hours per week or more).

Then they compared 14 years’ worth of death records for the group.

They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.

But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.

Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed greater longevity benefits and 31 percent less risk of dying during the 14-year period compared with those who never exercised.

The sweet spot for exercise benefits, however, came among those who tripled the recommended level of exercise, working out moderately, mostly by walking, for 450 minutes per week, or a little more than an hour per day. Those people were 39 percent less likely to die prematurely than people who never exercised.

At that point, the benefits plateaued, the researchers found, but they never significantly declined. Those few individuals engaging in 10 times or more the recommended exercise dose gained about the same reduction in mortality risk as people who simply met the guidelines. They did not gain significantly more health bang for all of those additional hours spent sweating. But they also did not increase their risk of dying young.

The other new study of exercise and mortality reached a somewhat similar conclusion about intensity. While a few recent studies have intimated that frequent, strenuous exercise might contribute to early mortality, the new study found the reverse.

For this study, Australian researchers closely examined health survey data for more than 200,000 Australian adults, determining how much time each person spent exercising and how much of that exercise qualified as vigorous, such as running instead of walking, or playing competitive singles tennis versus a sociable doubles game.

Then, as with the other study, they checked death statistics. And as in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking.

But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately, while those who spent more than 30 percent of their exercise time in strenuous activities gained an extra 13 percent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.

Of course, these studies relied on people’s shaky recall of exercise habits and were not randomized experiments, so can’t prove that any exercise dose caused changes in mortality risk, only that exercise and death risks were associated.

Still, the associations were strong and consistent and the takeaway message seems straightforward, according to the researchers.

Anyone who is physically capable of activity should try to “reach at least 150 minutes of physical activity per week and have around 20 to 30 minutes of that be vigorous activity,” says Klaus Gebel, a senior research fellow at James Cook University in Cairns, Australia, who led the second study. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said.

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Wednesday 1500416


400m Run

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Tuesday 150414


2000m Row

75% of your 1RM x5 x5

200m Farmers Carry

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Monday 150413


FSquats (5 sec/10 sec) – 1RM

Then 80% x3 x3



200m Prolwer Push

15 Push-ups

15 Pull-ups

25 Air Squats

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Friday 150410



5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps (KB Swings 70/53)
20-inch box jumps, 20 reps
Push presses, 20 reps (75/55)
Row 20 calories
Rest 1 minute

Distance running may be an evolutionary ‘signal’ for desirable male genes

New research shows that males with higher ‘reproductive potential’ are better distance runners. This may have been used by females as a reliable signal of high male genetic quality during our hunter-gatherer past, as good runners are more likely to have other traits of good hunters and providers, such as intelligence and generosity.

Persistence hunting may have been one of the most efficient forms of hunting, and as a consequence may have shaped human evolution

Danny Longman

Pre-birth exposure to high levels of the male sex hormone testosterone has already been shown to confer evolutionary advantages for men: strength of sex drive, sperm count, cardiovascular efficiency and spatial awareness, for example.

Now, latest research on marathon runners using finger length as a marker for hormone exposure shows that people who experienced higher testosterone in the womb are also better at distance running – a correlation particularly strong in men, although also present in women.

Researchers say the finding that males with greater “reproductive potential” from an evolutionary standpoint are better distance runners suggests females may have selected for such athletic endurance when mating during our hunter-gatherer past, perhaps because ‘persistence hunting’ – exhausting prey by tirelessly tracking it – was a vital way to get food.

Distance running may also have acted as a positive ‘signal’ for females of desirable male genetics more generally, say researchers: good runners were likely to be better persistence hunters and consequently better providers. This increases the likelihood they would have other key traits of good providers such as intelligence and generosity.

The study was conducted by researchers at the University of Cambridge’s Division of Biological Anthropology and is published today in the journal PLOS ONE.

“The observation that endurance running ability is connected to reproductive potential in men suggests that women in our hunter-gatherer past were able to observe running as a signal for a good breeding partner,” said the study’s lead author Dr Danny Longman.

“It was thought that a better hunter would have got more meat, and had a healthier – and larger – family as a consequence of providing more meat for his family. But hunter-gatherers may have used egalitarian systems with equal meat distribution as we see in remaining tribes today. In which case more meat is not a factor, but the ability to get meat would signal underlying traits of athletic endurance, as well as intelligence – to track and outwit prey – and generosity – to contribute to tribal society. All traits you want passed on to your children,” he said.

Using the largest sample of marathon runners of any study of its kind, Longman and colleagues tested for specific finger lengths known as the 2D:4D digit ratio. Previous studies have showed that those exposed to more prenatal testosterone have a longer ring finger (4th digit) in comparison to their index finger (2nd digit).

This digit ratio is the most accurate known way to tell if an adult was exposed to higher levels of testosterone as a foetus – a proven predictor of the “potential for reproductive success” in men, say researchers.

The team analysed 542 runners (439 men; 103 women) at the Robin Hood half marathon in Nottingham by photocopying hands and taking run times and other key details just after runners crossed the line.

They found that the 10% of men with the most masculine digit ratios were, on average, 24 minutes and 33 seconds faster than the 10% of men with the least masculine digit ratios.

The correlation was also found in women, but was much more pronounced in men, suggesting a stronger evolutionary selection in men for running ability. The 10% of women with the most masculine digit ratios were, on average, 11 minutes and 59 seconds faster than the 10% with the least masculine.

Longman points out that prenatal testosterone exposure is a very small influence on running ability that doesn’t compete with training and muscle strength when it comes to performance, but their unprecedentedly large sample size of over 500 people enabled the team to gather conclusive evidence.

“Humans are hopeless sprinters. Rabbits, for example, are much faster sprinters, despite being fat and round. But humans are fantastically efficient long-distance runners, comparable to wolves and wild coyotes,” said Longman.

“We sweat when most animals would overheat; our tendons and posture are designed to propel our next strides – there was likely a selective pressure for all these benefits during our evolution.”

Persistence hunting is thought to have been one of the earliest forms of human hunting, evolving approximately two million years ago, said Longman.

“You can still see examples of persistence hunting in parts of Africa and Mexico today. Hunters will deliberately choose the hottest time of day to hunt, and chase and track an antelope or gnu over 30 to 40 kilometres for four or five hours. The animal recovers less and less from its running until it collapses exhausted and is easy to kill,” Longman said.

“This may sound crazy, but when a hunter is relatively fit the amount of energy they expend is actually tiny compared to the energy benefits of an antelope-sized animal, for example. Before the domestication of dogs, persistence hunting may have been one of the most efficient forms of hunting, and as a consequence may have shaped human evolution.”

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Thursday 150409


Dead Lift

Use 90% of your 1RM math.

65% x5
75% x5
85% x5
75% x5
65% x5+


Work on handstand holds

Watch!  Please note how close the bar is to her body…how she pulls the bar to her hips…how her arms are straight as she leaves the ground…how the bar “floats in the air as she get’s to the bottom of the FSquat position…how forceful she is when getting her feet down to receive the bar

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Wednesday 150408


Light “Grindy”

10 – Clean and Jerk (the lessor of 135 M/95 F or 65% of your 1RM)
5 – Rounds of “Cindy”
10 – Clean and Jerk
5 – Rounds of “Cindy”

From Yahoo

Could You Pass The FBI’s Fitness Test?

Could You Pass The FBI’s Fitness Test?

Are you as fit as a special agent? (Photo: Hero Images Inc./Hero Images Inc./Corbis)

For the first time in over a decade, the Federal Bureau of Investigation (FBI) is requiring all of its special agents to take a physical fitness test, the New York Times reported today.

Agents have until October to go through the test, which consists of four different challenges: one minute of push-ups, one minute of sit-ups, a 300-meter sprint, and a 1.5-mile run, with only five minutes of rest between each segment. Scores are weighted based on a person’s gender and age. Agents do not have to meet weight, height, or other body composition standards.

For years, all new agents have been required to pass rigorous physical assessments. But the FBI stopped making physical testing mandatory for established agents in 1999. According to FBI officials quoted by the New York Times, after the terrorist attacks on September 11, 2001, the agency’s mission shifted to fighting terrorism — a job that often requires long desk hours — and fitness became less of a priority.

FBI director James B. Cooney reinstated the fitness tests at the end of last year. “The lives of your colleagues and those you protect may well depend upon your ability to run, fight, and shoot, no matter what job you hold,” Cooney said in an internal memo.

Are you fit enough to be an FBI agent? Here are the current standards that new applicants must pass. (As of press time, the FBI did not respond to Yahoo Health’s request for the established agent standards.) To pass the test, a person must have a score of one or better in each of the four tests, and a cumulative score of at least 12. The catch: Each of these four exercises must be separated by only a five-minute break.

1. Sit-ups in one minute

This test consists of one minute of continuous sit-ups — no pauses. For a rep to count, you must lift your torso until your back is perpendicular to the floor; at the end of each rep, your shoulder blades have to touch the floor.

Passing for women: 35+ sit-ups
Passing for men: 38+ sit-ups

2. 300-meter sprint

The 300-meter sprint is an all-out run covering ¾ of a lap of a standard track — about 2/10 of a mile. You start the sprint from a standing position (no track-style starts allowed).

Passing for women: 64.9 seconds or faster
Passing for men: 52.4 seconds or faster

3. Push-ups

In this test, you’ll do as many push-ups as you can. The test isn’t timed, but you have to do the push-ups continuously (no breaks). Both men and women must do full push-ups with toes on the floor. You must lower your body down until your upper arms are parallel to the ground for a rep to count.

Passing for women: 14+ pushups
Passing for men: 30+ pushups

4. 1.5-mile run

To assess endurance, the final portion of the test is a 1.5-mile run, or six laps around a standard track.

Passing for women: 13:59 or faster
Passing for men: 12:24 or faster

Note: Each of the passing scores above is the minimum for a score of one on the test. To pass the test, you need a score of one or greater on each individual test and a cumulative score of at least 12. (Better results yield higher scores.) If you’re really curious about how you’d do, check out the full ranking system on the FBI’s website.

Specialists such as hostage rescue team members have stricter requirements to pass the test compared to established special agents, according to the New York Times.

The FBI’s test is similar to other physical fitness tests for the military and public servants. The Federal Law Enforcement Training Centers, for example, which educate Federal law enforcement officers, requires a sit and reach test for flexibility, maximum bench press lift, a 1.5-mile run, and an agility run. There is also a body composition test to measure percentage of body fat, but it doesn’t affect a person’s score on the test.

The U.S. Marine Corps gives all Marines a physical fitness assessment yearly. The test includes pull-ups (or a flexed-arm hang for women), crunches, and a three-mile run that must be completed within 31 minutes.

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Tuesday 150407


Box Squats (use a 25 lbs plate and a 12 inch box)

Find a 3RM.  Then take 80%, remove the 25 lbs plate and get 3 sets of 3 reps

Let’s hope that the next time the history of fitness is shown, it involves women lifting weights and getting stronger!

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Monday 150406


Battle Rope
Air Squats

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Saturday 150404

Clean and Jerk + 1 FSquat – Heavy Single


Team “Mary”

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