Tuesday 140923


FSquat use 90% of your 1 RM for your math…Complete:

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

2x of:
400m Run
2:00 rest

300m Run
1:30 rest

200m Run
1:00 rest

From The Atlantic

Police Have a Much Bigger Domestic Abuse Problem Than the NFL

Research suggests that family violence is two to four times higher in the law-enforcement community than in the general population. So where’s the public outrage?


Should the National Football League suspend or ban any player caught assaulting a wife or girlfriend? That seems to be the conventional wisdom since video emerged of running back Ray Rice knocking his wife unconscious in an elevator, even as reports surface that many more NFL players have domestic-abuse records.

While I have no particular objection to a suspension of any length for such players, the public focus on NFL policy seems strange and misplaced to me. Despite my general preference for reducing the prison population, an extremely strong person rendering a much smaller, weaker person unconscious with his fists, as Rice did, is a situation where prison is particularly appropriate. More generally, clear evidence of domestic abuse is something that ought to result inlegal sanction. Employers aren’t a good stand in for prosecutors, juries, and judges.

Should ex-convicts who abused their partners be denied employment forever? I think not. Our notion should be that they’ve paid their debt to society in prison. Pressure on the NFL to take a harder line against domestic abuse comes in the context of a society where the crime isn’t adequately punished, so I totally understand it. Observing anti-NFL rhetoric, you’d nevertheless get the impression that other employers monitor and sanction domestic abuse incidents by employees. While I have nothing against pressuring the NFL to go beyond what the typical employer does, I fear that vilifying the league has the effect of misleading the public into a belief that it is out of step with general norms on this issue. Domestic violence is less common among NFL players than the general population.

And there is another American profession that has a significantly more alarming problem with domestic abuse. I’d urge everyone who believes in zero tolerance for NFL employees caught beating their wives or girlfriends to direct as much attention—or ideally, even more attention—at police officers who assault their partners. Several studies have found that the romantic partners of police officers suffer domestic abuse at rates significantly higher than the general population. And while all partner abuse is unacceptable, it is especially problematic when domestic abusers are literally the people that battered and abused women are supposed to call for help.

If there’s any job that domestic abuse should disqualify a person from holding, isn’t it the one job that gives you a lethal weapon, trains you to stalk people without their noticing, and relies on your judgment and discretion to protect the abused against domestic abusers?

The opprobrium heaped on the NFL for failing to suspend or terminate domestic abusers, and the virtual absence of similar pressure directed at police departments, leads me to believe that many people don’t know the extent of domestic abuse among officers. This is somewhat surprising, since a country shocked by Ray Rice’s actions ought to be even more horrified by the most egregious examples of domestic abuse among police officers. Their stories end in death.

There’s the recently retired 30-year veteran police officer who shot his wife and then himself in Colorado Springs earlier this summer. There’s Tacoma Police Chief David Brame, who perpetrated another murder-suicide in April. (Update: it’s in fact the tenth anniversary of this crime, which I missed in the ABC story.) Also in April, an Indiana news station reported on “Sgt. Ryan Anders, a narcotics officer,” who “broke into his ex-wife’s home and fatally shot her. He then turned the gun on himself.” In February, “Dallas police confirmed … that a Crandall police officer shot and killed his wife before killing himself.” Last year, a Nevada police officer killed his wife, his son, and then himself. And Joshua Boren, a Utah police officer, “killed his wife, their two children, his mother-in-law and then himself” after receiving “text messages … hours earlier threatening to leave him and take their kids and confronting him for raping her.” That isn’t an exhaustive survey, just a quick roundup of recent stories gleaned from the first couple pages of Google results. And statistics about “blue” domestic abuse are shocking in their own way.

As the National Center for Women and Policing noted in a heavily footnoted information sheet, “Two studies have found that at least 40 percent of police officer families experience domestic violence, in contrast to 10 percent of families in the general population. A third study of older and more experienced officers found a rate of 24 percent, indicating that domestic violence is two to four times more common among police families than American families in general.” Cops “typically handle cases of police family violence informally, often without an official report, investigation, or even check of the victim’s safety,” the summary continues. “This ‘informal’ method is often in direct contradiction to legislative mandates and departmental policies regarding the appropriate response to domestic violence crimes.” Finally, “even officers who are found guilty of domestic violence are unlikely to be fired, arrested, or referred for prosecution.”

What struck me as I read through the information sheet’s footnotes is how many of the relevant studies were conducted in the 1990s or even before. Research is so scant and inadequate that a precise accounting of the problem’s scope is impossible, as The New York Times concluded in a 2013 investigation that was nevertheless alarming. “In many departments, an officer will automatically be fired for a positive marijuana test, but can stay on the job after abusing or battering a spouse,” the newspaper reported. Then it tried to settle on some hard numbers:

In some instances, researchers have resorted to asking officers to confess how often they had committed abuse. One such study, published in 2000, said one in 10 officers at seven police agencies admitted that they had “slapped, punched or otherwise injured” a spouse or domestic partner. A broader view emerges in Florida, which has one of the nation’s most robust open records laws. An analysis by The Times of more than 29,000 credible complaints of misconduct against police and corrections officers there strongly suggests that domestic abuse had been underreported to the state for years.

After reporting requirements were tightened in 2007, requiring fingerprints of arrested officers to be automatically reported to the agency that licenses them, the number of domestic abuse cases more than doubled—from 293 in the previous five years to 775 over the next five. The analysis also found that complaints of domestic violence lead to job loss less often than most other accusations of misconduct.

A chart that followed crystallized the lax punishments meted out to domestic abusers. Said the text, “Cases reported to the state are the most serious ones—usually resulting in arrests. Even so, nearly 30 percent of the officers accused of domestic violence were still working in the same agency a year later, compared with 1 percent of those who failed drug tests and 7 percent of those accused of theft.”

The visualization conveys how likely it is that domestic abuse by police officers is underreported in states without mandatory reporting requirements–and also the degree to which domestic abuse is taken less seriously than other officer misconduct:

The New York Times

For a detailed case study in how a police officer suspected of perpetrating domestic abuse was treated with inappropriate deference by colleagues whose job it was to investigate him, this typically well-done Frontline story is worthwhile.

It would be wonderful if Read more Tuesday 140923

Tuesday 130903


Clean Complex – Start at 65 lbs:
2-Clean DL
2-Hang Clean
2-Front Squats


400m Run/3:00 rest
300m Run/2:30 rest
200m Run/2:00 rest

From The Huffington Post

Exercise Intensity Matters More Than Duration In Keeping Weight Off: Study 

exercise intensity
Every little bit counts.

That’s the message of a new study in the American Journal of Health Promotion, which showed that even a few minutes of brisk physical activity can add up to protect against obesity.

“What we learned is that for preventing weight gain, the intensity of the activity matters more than duration,” study researcher Jessie X. Fan, a professor of family and consumer studies at the University of Utah, said in a statement. “This new understanding is important because fewer than 5 percent of American adults today achieve the recommended level of physical activity in a week according to the current physical activity guidelines. Knowing that even short bouts of ‘brisk’ activity can add up to a positive effect is an encouraging message for promoting better health.”

Currently, U.S. adults are recommended to get 150 minutes of moderate to vigorous exercise a week. Using an accelerometer to gauge what this means, this could also be interpreted as getting to 2,020 accelerator counts per minute. In other words, this is the level of vigorous exercise you’d accomplish rom walking at three miles per hour.

The study is based on data from the 2,202 women and 2,309 men ages 18 to 64 who were part of the National Health and Nutrition Examination Survey and who wore accelerometers from 2003 to 2006. Researchers found that the study participants fell into one of four categories of exercise intensity: higher-intensity long bouts, higher-intensity short bouts, lower-intensity long bouts and lower-intensity short bouts.

They found that even the people who engaged in the higher-intensity short bouts experienced benefits to their body mass index. For instance, for women, spending an extra minute of high-intensity exertion each day was linked with a .07 decrease in body mass index.

Plus, for every additional minute each day of high-intensity exertion, obesity odds decreased 5 percent for women and 2 percent for men.

Wednesday 121024


Dead Lift 5/3/1

Using 90% of your DL for the calculation, complete:
5 reps or 65%
5 – 70%
AMRAP – 75%

Mini MetCon

400m Run
2:00 Rest

300m Run
1:30 Rest

200m Run
1:00 rest

I am old and have had several knee surgeries. I have been advised by doctors that a knee replacement is in my future. As many of you know, I don’t listen to doctors. If I did, I would NEVER squat and I would have already had my knee replaced.

A story reported in The Boston Globe, following, leads me to believe that knee replacement is a bad idea.

Do you really need a knee replacement?

By Courtney Humphries
Globe Correspondent    October 22, 2012

Dr. John Richmond, chairman of the Department of Orthopedic Surgery at New England Baptist Hospital, says there is no current treatment to slow osteoarthritis. Some patients choose pain management — medication or a brace — which are short-term solutions to delay knee replacement surgery.

When James Jacobsen saw the X-ray images of the worn cartilage in his knees, he understood why his right knee had been causing him pain.

“The X-rays showed bone on bone,” he said. His doctor referred him to an orthopedic specialist, and Jacobsen assumed the worst: That he’d have to get a knee replacement.

But Jacobsen, a 70-year old resident of Port Orchard, Wash., was also given a video and brochure detailing the pros and cons of knee replacement surgery, including interviews with patients who had either opted for it or had chosen more conservative treatment. Referred to as decision aids, the material is designed to give patients a comprehensive and balanced guide to making medical decisions.

By the time Jacobsen saw the orthopedic specialist, he knew he wasn’t ready for anything drastic. A longtime volunteer for Habitat for Humanity who is active with his church, “I’ve got to have my legs under me,” he said. For now, he’s “grinning and Read more Wednesday 121024

Wednesday 120829

Well it looks like “Issac” will ruin our Labor Day “Murph” with a lot of rain. As such, we will open at our normal 0930 (9:30 AM)  this Saturday and will reschedule “Murph” for September.

Rack Jerk – heavy single

Mini MetCon
400m Run + 5 Box Jumps + 10 KB Swings
300m Run + 7 Box Jumps + 7 KB Swings
200m Run + 10 Box Jumps + 5 KB Swings
2:00 rest between each

Yes running 2 consecutive days!

Wednesday 110720

400m run – 3:00 rest
300m run – 2:00 rest

it is HOT, drink plenty of water.

If the forecast for Thursday is correct and it is above 100 degrees with the heat index, TitanFit will be closed.  Stay tuned.

Is the Fastest Human Ever Already Alive?

It may not be Usain Bolt — but scientists believe we’re reaching the limits of speed. (And yes, they’re accounting for PEDs.)

By Chuck Klosterman
Usain Bolt
 Sebastian Derungs/AFP/Getty Images

Allow me to spare you the hyperbole: Usain Bolt is fast.

He is, as far as we can tell, the fastest human who’s ever lived — in 2009, at a race in Berlin, he ran the 100-meter dash is 9.58 seconds. This translates to an average speed of just over 23 mph (with a top speed closer to 30 mph). His ’09 performance in Germany was .11 quicker than the 9.69 he ran at the 2008 Beijing Olympics, the fattest chunk ever taken off a world record at that distance. Considering the unadulterated simplicity of his vocation and the historic magnitude of his dominance, it’s easy to argue that Bolt has been the world’s greatest athlete of the past five years. And yet there’s an even easier argument to make than that one: Within the next 10 years, Bolt’s achievements as a sprinter will be completely annihilated.

This is not guaranteed, of course, but it’s certainly more plausible than speculative — for the past 30 years, the men’s record in the 100-meter dash has been assaulted so continually that many of its former record holders don’t even qualify as difficult answers to trivia questions. This was not always the case: Jim Hines broke the 10.0 barrier with a 9.95 at the (high-altitude) 1968 Olympics; that mark stood for 15 years before Calvin Smith ran a 9.93 (also at altitude) in Colorado Springs. But since 1983, the record has been shattered more than a dozen times. Ben Johnson’s steroid-fueled 9.83 in ’87 was the first massive blow, but eight others have chipped away at the record with increasing regularity (Bolt just happened to use a sledge hammer).

The big-picture upshot Read more Wednesday 110720