Thursday 140206

Yes…this Winter has been tough.  One week until pitchers and catchers report.  Spring is almost here.

Remember the Air Force WOD?  Today’s workout is designed just the same.

Workout

20-Dead Lifts
20-Hang Cleans
20-Front Squats
20-Jerks
20-Thrusters
Complete 4 Burpees EMOM
There is a twenty minute time cap.

Based on this, we should just turn off the heat at TitanFit.  From Healthday.com

Shivering, Like Exercise, May Help Boost Weight Loss

When you shiver, your body converts white fat to healthier brown fat, study finds

Shivering, Like Exercise, May Help Boost Weight LossWEDNESDAY, Feb. 5, 2014 (HealthDay News) — If frigid weather is making you shiver, there’s an upside — it might also help you burn calories. Both moderate shivering and moderate exercise may convert bad white fat into healthier brown fat, a new study says.

White fat stores calories while brown fat burns them. For example, 50 grams of white fat stores more than 300 calories of energy, while the same amount of brown fat can burn up to 300 calories a day, explained researchers who conducted the study at the U.S. National Institutes of Health (NIH).

The study authors said their findings may lead to ways to activate brown fat so as to fight obesity and diabetes.

The investigators found that moderate exercise or shivering from being cold increased people’s levels of the hormones “irisin” (produced by muscle) and “FGF21” (produced by brown fat). Rises in irisin levels after 10 to 15 minutes of shivering were about the same as after an hour of moderate exercise on a stationary bicycle.

Laboratory tests showed that irisin and FGF21 turned human white fat cells into brown fat cells over six days, according to the study published Feb. 4 in the journal Cell Metabolism.

This ability to crank up metabolism has important health implications, the researchers suggested.

“Excitement in the brown fat field has risen significantly over the last few years because its energy-burning nature makes it a potential therapeutic target against obesity and diabetes,” Dr. Paul Lee, an endocrinologist from the Garvan Institute of Medical Research in Australia, said in an institute news release.

“White fat transformation into brown fat could protect animals against diabetes, obesity and fatty liver. Glucose [blood sugar] levels are lower in humans with more brown fat,” explained Lee, who conducted the study while at the NIH.

Babies have brown fat to help keep them warm. Until recently, it was thought that brown fat was lost in early infancy, but it’s now known that most or all adults still have brown fat, according to the news release. Adults with more brown fat are thinner than those with less of it.

“We speculate exercise could be mimicking shivering — because there is muscle contraction during both processes, and that exercise-stimulated irisin could have evolved from shivering in the cold,” Lee said.

Wednesday 120208

Workout

For time:
20 Thrusters
20 KB Swings 
20 Push jerks
20 Overhead squats
20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

TitanFIt Trainers WOD

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

You got the T-shirt, now what?

I have noticed there are some of us that seem to only want the “trappings” of CrossFit’ting, (e.g. T-shirt, special shoes for running and lifting, etc) but seem to be unwilling to put in the work.

I get it.  CrossFit is underground (not so much anymore with the Reebok connection but you know what I mean) and you are the only one of your friends that has given it a try.  You show your friends and family YouTube videos and painstakingly describe the workouts.  You tell your co-workers how sore you are and show everyone the calluses on your hands.  You speak in CrossFit code (e.g. “Cindy”, OHS, Thrusters, etc…).  You, however, shy away from Burpees, Dead Lifting and never seem to work on your weaknesses.

That’s not CrossFit!

CrossFit is a combination of power movements, sprinting, Olympic lifting, gymnastics, etc.  CrossFit is for the 95%+ of us that will do better with GPP (general physical preparedness) versus focusing on one aspect of fitness (e.g. cardio only).  CrossFit may not be best for those that need to specialize for a specific activity.  If your goal is to run a 4:00 mile, for instance, it is probably best to train like a miler – over all else.  If your goal is to have “Boy Band Abs”, eat less and work those abs.  If your goal is, howeve, to be strong, and fit, I have found that CrossFit is the best to develop that capacity. 

I have been “CrossFit’ing” in one form or another most of my adult life as I have, at one time or another, sprinted, lifted, rowed, etc.  TitanFIt has been around for nearly 5 years, and I have yet to develop an “elevator” speech. 

CrossFit also should not be, MetCon, chipper only workouts.  Too many of us are skipping the lifting, rowing and technical days.  Stop focusing on that single aspect of CrossFit.  I know I was there once too.  It is “fun” to do a bunch of chippers.  It is not, however good for your CrossFit longevity.  You need to be strong, fit and yes, much to my shagrin, flexible. 

One of the better descriptions that I have heard is CrossFit allows you to be ready for all activities.    The example that hit home for me was – if you have a buddy that is a mile away with 1,000 lbs of stones atop of them, it would be great to run there in 4:00 but if you can’t get any  of those stones moved you are not really a big help.  Conversely, if you can move that 1,000 lbs easily but can’t run a mile, you are not a great help either. 

The best part of CrossFit for me is it is “constantly” varied, functional movements done at high intensity.  One of the worst parts of CrossFit is it is “constantly” varied.  What you will find at TitanFit is we build prioritization to the movements to get you stronger and prepare you for that high intensity. 

You will get stronger and build capacity – IF YOU PUT IN THE WORK!  That is the major issue.  PUT THE WORK IN!

Don’t make those CrossFit Affiliate T-shirts mean nothing like all those Hard Rock Café T-shirts I used to see in the 1980’s (yes I am that old).