Monday 140818

Happy Birthday Thor!

Rut and Rice…Thank you for all of your help with improving the aesthetics of the gym.  Everyone…please give them a pat on the back and a thank you the next time you see them.


20:00 – EMOM of:

Even – 100m Run

Odd (3. 7. 11. 15. 19) – 10-Pull-up

Odd – (5, 9, 13, 17) – 20 Push-ups

From CNN


10 ways you’re sabotaging your workout

By Michael Schletter, Life by DailyBurn
Are you at the gym to change your body and your life, or to make friends? Decide now.
Are you at the gym to change your body and your life, or to make friends? Decide now.
  • If you want to build muscle, you need to take in more fuel
  • Neglecting certain movements and muscle groups can cause imbalances
  • Working out longer than 45 to 55 minutes can put the body into a negative hormonal state

(Life by DailyBurn) — If you’ve been working out for eight plus weeks and haven’t started to reap the benefits yet, there’s a good chance that one or more of these silent setbacks has found its way into your fitness regimen.

By being aware of bad habits and the effect they have, you can work to eliminate them from your regimen and hopefully watch your progress start to soar again. Here are some of the most common culprits to look out for:

1. Not warming up

Any good trainer will tell you that an adequate and efficient warm-upis essential to any workout, especially dynamic ones that get you moving in the right movement patterns.

“Not warming up can decrease the effectiveness of your workout and increases your chance of injury,” says New York-based trainer Nick Ebner. “Your muscles won’t be elastic enough, which could lead to tears, meaning long term setbacks and recovery.”

2. Not eating enough

“The amount of energy you put into your body will dictate the training response,” Ebner says.

For example, if you want to build muscle, you need to take in more fuel. Also, to lose weight, you need the right kind of fuel. Without energy to burn, the body turns to the most readily available source: muscle protein.

3. Not training opposing movements

When working out, many trainers will advise working opposing movements, like pairing a bench press with a row. Neglecting certain movements and muscle groups (most commonly the back, hamstrings and glutes) can cause imbalances.

“Muscle imbalances can lead to overuse injuries, such as PCL tears from quad dominance, which will keep you out of the gym for a minimum of nine months,” says Ebner.

Nine months without a workout? That could mean reversal of the results you have already seen.

4. Working in limited range of motion

More common in the bodybuilding community, partial reps, or working in a limited range of motion, can lead to “a limited range of strength and mobility,” says Ebner. He also cautions that when we use heavy weights beyond of the range we’re accustomed to, we are at a much higher risk of injury.

Ever seen a person tear ligaments in their knee stepping off a curb? According to Ebner, this could be because that person does not do a full-depth squat, and therefore isn’t accustomed to using his or her knees to stabilize the body during any motion other than a partial-depth squat.

5. Training too long

A common physiological response to training is the release of certain hormones into the bloodstream, such as testosterone and dopamine.

“Going past 45 to 55 minutes per workout can put the body into a negative hormonal state,” says Ebner.

This is more so true for those who stay in the gym for hours, taking one class after another, and then weight lifting or running on the treadmill to try to burn as many calories as possible. This could mean serious overtraining, adrenal fatigue and performance decrements in the long term.

All of these things, both individually and when coupled together, make for a negative effect on your goals.

6. Training too frequently

You could train 30 minutes a day, seven days per week, but still not see the results you’re looking for.

“Adaptations happen during the recovery period.” No matter how quickly you want to put on 10 pounds of muscle or lose the weight you gained from having a baby, constant workouts won’t do it. You need to let the body recover and return to homeostasis, so it can efficiently build the muscle you want or burn the fat you don’t.

7. Not sleeping enough

We know there are never enough hours in the day to get through everything, but it’s important to shut down at a normal hour. Sleep is essential.

“Certain hormones, the most important of which are growth hormone and IGF-1, which help us build muscle and burn fat, are active when we sleep and not active when we are awake,” says Ebner.

That old wives’ tale of not growing unless you sleep — with muscles, it’s actually true!

8. Texting

Leave your phone in the locker. If you must have it, say for music, put it on airplane mode. Texting can lead to longer rest periods than normal, which could “allow your nervous system to return to homeostasis,” says Ebner.

This could also mean your nervous system won’t be ready to lift heavy weight, and without a spotter, this can be risky, Ebner cautions. The number of reps you’re able to perform might even decrease, sabotaging the short-term effects of your workout. If that becomes a habit, your body won’t change.

9. Talking too much

Are you at the gym to change your body and your life, or to make friends?

While workout buddies can be great for added motivation and accountability, talking during a workout can decrease the metabolic, or fat burning, effect of your workout, Ebner says. The reason? When rest intervals increase, “the body will cool down, leading to a slowed metabolism,” Ebner says.

Also, talking during a set of squats and shifting your focus from the exercise form to the conversation “can lead to form breakdown, and in turn, serious risk of injury,” he says.

If you have a workout partner, great, but save the small talk for your (hopefully shortened) rest intervals.

10. Copying others’ exercises

There is an inherent danger of the “monkey see, monkey do” idea of working out: You might do the exercise wrong. As a trainer, Ebner has seen it a lot. “This is a great way to hurt yourself,” he says. “Just because it looks cool doesn’t mean you’re ready for it.”

Thursday 110421


A MetCon from CrossFit’s main page…
3x rounds for time of:
Run 100 meters*
50** Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions***

*If it is raining, row 125m per
**In an effort to keep this under 30 minutes, I suggest a scaled version(s)…either do 30 reps per round or do 50, 35, and 20.

***As we only have 1 GHD, sub Good mornings

Thursday 090730

Time to run!

400M Run
2:00 Rest

200M Run
2:00 Rest

100m Run
2:00 Rest

Intense Daily Workout May Keep Cancer at Bay

(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.

Wednesday 090617

For time:
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…
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.

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?

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.