Indianapolis CrossFit Affiliate - TitanFit » 800m Run

Saturday 110903

Herb — Mon, 05 Sep 2011 00:21:16 +0000

Workout

1k Row

3x
20-Wall Ball Shots
20-KTEs
20-KB Swings

800m RunSimilar Posts:

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Monday 110822

Herb — Mon, 22 Aug 2011 17:55:46 +0000

Workout
800m Run
15-Push-ups
1-KB Swing
14-Push-ups
2-KB Swings
13-Push-ups
3-KB Swings
You see where I am going…end with:
1 Push-up
15-KB Swings
800m Run

Don’t forget “Murph” is coming in 2 weeks. As such we will spend time doing the movements in an effort for a fast “Murph” time. Oly lift tomorrow and Wednesday we start the workout with 100 air squats.Similar Posts:

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Thursday 110804

Herb — Thu, 04 Aug 2011 13:57:35 +0000

Workout

Row 1000 meters
Rest 1 minute

Run 800 meters
Rest 1 minute

Row 500 meters
Rest 1 minute

Run 400 meters
Rest 1 minute

Row 250 meters
Rest 1 minute

Run 200 meters

The article below, from MSNBC, is a nice contrast/counterpoint to yesterday’s read. Let’s live it up!

Clean living key to long life? Don’t believe it

100-year-olds report lifetime of lousy health choices in major study

Rob Gage / Getty Images

Age may be its own virtue, but that doesn’t mean old people lived virtuous lives.

By Christopher Wanjek

updated 8/3/2011 9:40:27 AM ET 2011-08-03T13:40:27

Centenarians may have a great deal of wisdom to share, but this apparently does not include advice on how to live to age 100.

Researchers at the Albert Einstein College of Medicine of Yeshiva University have found that many very old people — age 95 and older — could be poster children for bad health behaviorwith their smoking, drinking, poor diet, obesity and lack of exercise.

The very old are, in fact, no more virtuous than the general population when it comes to shunning bad health habits, leaving researchers to conclude that their genes are mostly responsible for their remarkable longevity.

But before you fall off the wagon and start tossing down doughnuts for breakfast just because your Aunt Edna just turned 102, remember that genetics is a game of chance. What didn’t kill Aunt Edna still could kill you prematurely, the researchers cautioned.

The chosen few
The study, appearing Aug. 3 in the online edition of the Journal of the American Geriatrics Society, followed the lives of 477 Ashkenazi Jews between the ages of 95 and 112. They were enrolled in Einstein College’s Longevity Genes Project, an ongoing study that seeks to understand why centenarians live as long as they do. About 1 in 4,400 Americans lives to age 100, according to 2010 census data.

A research team led by Nir Barzilai compared these old folks with a group of people representing the general public, captured in a snapshot of health habits collected in the 1970s. The people in this control group were born around the same time as the 95-and-above study group, but they have since died.

The living, old people in the study were remarkably ordinary in their lifestyles, Barzilai said. By and large, they weren’t vegetarians, vitamin-pill-poppers or health freaks. Their profiles nearly matched that of the control group in terms of the percentage who were overweight, exercised (or didn’t exercise), or smoked. One woman, at age 107, smoked for over 90 years.

Whatever killed the control group — cardiovascular disease, cancer and other diseases clearly associated with lifestyle choices — somehow didn’t kill them. “Their genes protected them,” Barzilai said.

Put down that doughnut
Barzilai said that it would be wrong to forego health advice with the assumption that your genes will determine how long you will live. For the general population, there is a preponderance of evidence that diet and exercise can postpone or ward off chronic diseaseand extend life. Many studies on Seventh Day Adventists — with their limited consumption of alcohol, tobacco and meat — attribute upward of 10 extra years of life as a result of lifestyle choices.

Achy joints? Nix the over-the-counter meds and get moving. Research shows those who exercise have 25 percent less musculoskeletal pain than those who don’t. Click for more of TODAY’s do-it-yourself “Detox your life” tips.

Note also that those people now age 100 lived in an era when obesity was nearly nonexistent and when daily exercise such as walking down streets or up a few flights of steps was more common. Barzilai said anyone can benefit from exercise at any age, even these indestructible old people pushing and exceeding triple digits.

The big picture for the Longevity Genes Project is to identify those genes keeping folks alive for so long and then use them as targets for drug development. For example, most people treated successfully for heart disease ultimately die well before their 90s from yet another age-related disease. This is because we “never change the aging process” with our treatments and cures, Barzilai said.

That is, we can’t turn everyone into centenarians by curing one disease at a time.

“Aging is the major risk factor,” Barzilai said. If researchers can figure out which genes work to slow aging and make ordinary people more resilient to chronic disease, we all will have a much better chance of reaching our 100th birthday — and have enough breath to blow out the candles.Similar Posts:

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Thursday 110714

Herb — Thu, 14 Jul 2011 15:07:24 +0000

Workout

Clean and Jerk – work to a heavy single. Run 800m before and after.Similar Posts:

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Monday 110613

Herb — Mon, 13 Jun 2011 16:09:10 +0000

A nice relatively cool day today…so lets run

Workout
800m Run
50-Thrusters (bar only)
30-Pull-ups

Tuesday Squats, Wednesday “Jack”

Strength Training for Grandma and Grandpa

ScienceDaily (June 11, 2011) — People lose 30% of their muscle strength between the ages of 50 and 70 years. However, maintaining muscle strength in old age is enormously important in order to maintain mobility and to be able to lead an independent life and manage everyday tasks independently. In the current issue of Deutsches Ärzteblatt International, Frank Mayer and colleagues from the University of Potsdam conclude that progressive strength (resistance) training counteracts muscular atrophy in old age.

The authors investigated the extent of the effects that can be achieved by strength (resistance) training in elderly persons and which intensities of exercise are useful and possible in persons older than 60 years. They found that regular strength (resistance) training increased muscle strength, reduced muscular atrophy, and that tendons and bones adapt too. These successes in turn had a preventive effect in terms of avoiding falls and injuries. Greater intensities of training yielded greater effects than moderate and low intensities. In order to increase muscle mass, an intensity of 60-85% of the one-repetition-maximum is required. In order to increase rapidly available muscle force, higher intensities (>85%) are required. The optimum amount of exercise for healthy elderly persons is 3 to 4 training units per week.

In the coming decades, the importance of maintaining the ability to work and to make a living will increase, as will the need for independence in everyday life and leisure activities. The increase in the retirement age to 67 years from 2012 means that one in three adults of working age will be older than 50 by 2020, and by 2050, the proportion of people older than 60 in Germany’s population will rise to an estimated 40%. Currently, the proportion of elderly persons who practice strength (resistance) training is about 10-15%.Similar Posts:

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Saturday 110129

Herb — Sat, 29 Jan 2011 03:33:12 +0000

Workout

50 – 20 Box Jump
50 – Dead Hang Pull-ups
50 – 1.5 pood Kettlebell swings
50 – Sit-ups
50 – 40 lbs Dumbbell Hang Power Clean
800m Run
50 – Back Extensions

TitanFit Friday Night Crew after the WOD!

Our latest testimonial…
Three months ago I was doing nothing but sitting at a desk at work and coming home and sitting on the couch. At 37 years old, I had to sleep with a CPAP mask on and recent tests at the doctor showed that I had high cholesterol, extremely high triglycerides, and at 202 pounds, was overweight. At this point my doctor put me on medication for the triglycerides and said cholesterol medicine would be next. I decided I had to do something. I had recently read a little bit about Crossfit so I decided to try and find a Crossfit Affiliate in the area and I discovered TitanFit. I contacted Herb and he scheduled a free visit for me.

I was very nervous and intimidated about my first visit. It didn’t take long to figure out there was no reason to feel that way. Everyone was friendly and helpful from the beginning! After being ran through my first workout I decided I wanted to commit to this for awhile. It was hard work but I knew this was something that would make a huge difference in my life.

So, I started going in 5-6 days a week. For the first time ever I found myself looking forward to going to workout! I was getting a great workout and was having a great time with the other members. Herb has worked closely with me to insure that I am learning to do all the workouts correctly and safely.

Three months later my clothes fit better than they have in years, I have lost 17 pounds, trimmed 3% of my body-fat, lowered my cholesterol from 255 to 193, stopped sleeping with the CPAP mask, and my doctor has told me I could stop taking the medication for my triglycerides! I also recently ran my first 5k race! I’ve learned that Titanfit isn’t just a gym, it is a community of great people. They have quickly become not just great workout partners but great friends as well. If you will commit to it, Titanfit will make a difference in your life.Similar Posts:

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Friday 100910

Herb — Sat, 11 Sep 2010 00:41:07 +0000

Looky, looky…Beth just set a new TitanFit record for Front Squats!

Workout
Push Jerk
1, 1, 1, 1, 1, 1, 1,1

TitanFit Trainer WOD
3x for time of:
Run 800 meters
30 – 95 lbs Squat Cleans
30 – BurpeesSimilar Posts:

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Friday 100723

Herb — Sat, 24 Jul 2010 03:19:39 +0000

Workout

It’a Friday Fun!

2 person Team WOD (each person does 50% of the WOD)
800m Run
100-45 lbs Thrusters

800m Run
100-Body Rows

800m Run
100-Push-ups (CrossFit Games Standard)

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Tuesday 071020

Herb — Wed, 21 Jul 2010 04:03:04 +0000

Workout

1000m Row
20-24 in Box Jumps
10-Burpees

750m Row
15 Box Jumps
15 Burpees

500m Row
10-Box Jumps
20-BurpeesSimilar Posts:

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Tuesday 100622

Herb — Tue, 22 Jun 2010 02:40:34 +0000

Workout
Sorry!
Jackie x2!

2x 800m Run or 1000m Row
50-45 lbs Thrusters M/ 50-30 lbs Thrusters F
30 Pull-ups

TitanFit Trainers WOD
3x “Jackie”

Thursday, June 17, 2010 – Page updated at 09:01 PM

Heiden: Exercise shields cells from stress-induced aging

By Eric Heiden, M.D

Tribune Media Services

The biological life span of any species is roughly six times the stretch between birth and maturity. Using this formula, the human life span is about 120 years, which is borne out in the record books. The oldest people who have ever lived all topped out at about 120.

Within that 120-year life span, however, the quantity and the quality of life can vary enormously. About one-tenth to one-quarter of that variance is genetically determined; the majority is the result of your lifestyle and environment.

New research just released by the University of California at San Francisco highlights one way you can leverage your lifestyle choices to maximize your longevity: exercise.

Researchers at UCSF found that exercise keeps stress from shortening the length of telomeres (pronounced TEEL-oh-meers). Telomeres are tiny pieces of DNA known to promote genetic stability and act as protective sheaths by keeping chromosomes from unraveling, much like plastic tips at the ends of shoelaces. A growing body of research suggests that short telomeres are associated with a range of health problems, including coronary heart disease and diabetes, as well as early death.

“Telomere length is increasingly considered a biological marker of the accumulated wear and tear of living, integrating genetic influences, lifestyle behaviors and stress,” says Dr. Elissa Epel, one of the lead investigators and an associate professor in the UCSF Department of Psychiatry. “Even a moderate amount of vigorous exercise appears to provide a critical amount of protection for the telomeres.”

Research on telomeres, and the enzyme that makes them, was pioneered by a group that included UCSF molecular biologist Dr. Elizabeth Blackburn, who codiscovered the telomerase enzyme in 1985. Blackburn and two of her colleagues received the Nobel Prize in Physiology or Medicine in 2009. Blackburn also co-authored the most recent study.

“We are at the tip of the iceberg in our understanding of which lifestyle factors affect telomere maintenance and how,” says Blackburn.

The new study, which teased out the protective effect of physical activity on telomere length, looked at 62 postmenopausal women (many of whom were caring for spouses or parents with dementia) whose exercise amounted to as little as 42 minutes of vigorous activity spread over three days â€” an amount very similar to federally recommended levels. Vigorous activity in the study was defined as “increased heart rate and/or sweating.”

Participants were divided into groups â€” an inactive group, and an active group whose members met federal recommendations for 75 minutes of weekly physical activity. At the end of each day over three days, the subjects reported their vigorous physical activity in minutes for that day. Separately, they also rated levels of psychological stress they had experienced during the prior month. Immune cells, taken from blood samples, were then examined for telomere length.

The telomeres of those who were under great stress but did not exercise had shortened, while the telomeres of those who were under equally great stress but did exercise had remained long. In other words, stress caused predictable corrosion of the telomeres in the sedentary group, but such corrosion did not occur in the active group.

These findings build on previous studies showing that chronic psychological stress takes a significant toll on the human body. The exact mechanisms have remained elusive, but a 2004 UCSF study found that stress caused damage deep within human cells, and that the damage was linked to reduced longevity.

This is the first research to show that exercise can prevent the shortening of telomeres due to stress and buffer the effects of stress-induced cell aging. It also showed that exercise is linked to longer telomeres.

EricHeiden,M.D.,afive-timeOlympicgoldmedalistspeedskater,isnowanorthopedicsurgeoninUtah.Heco-authored”Faster,Better,Stronger:YourFitnessBible”(HarperCollins)withexerciseperformancephysicianMaxTesta,M.D.,andDeAnneMusolf.Visitwww.fasterbetterstronger.com. (C) 2010 TRIBUNE MEDIA SERVICES, INC.

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