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	<title>Indianapolis CrossFit Affiliate - TitanFit &#187; AMRAP</title>
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		<title>Friday 120106</title>
		<link>http://titanfit.com/friday-120106/</link>
		<comments>http://titanfit.com/friday-120106/#comments</comments>
		<pubDate>Fri, 06 Jan 2012 03:05:29 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Cindy]]></category>
		<category><![CDATA[Snatch]]></category>
		<category><![CDATA[TitanFit Trainers WOD]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=4058</guid>
		<description><![CDATA[Workout Team &#8220;Cindy&#8221; TitanFit Trainers WOD Snatch Work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1Similar Posts: Thursday 111117 &#8211; Workout Snatch Balance + 1 OHS &#8211; 1, 1, 1, 1, 1, 1, 1 Today we are working to &#8230; Saturday 110924 &#8211; Workout Team &#8220;Cindy&#8221; 2 [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong></p>
<p>Team &#8220;Cindy&#8221;</p>
<p><strong>TitanFit Trainers WOD</strong></p>
<p>Snatch</p>
<p>Work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1<strong>Similar Posts:</strong>
<ul class="similar-posts">
<p><a href="http://titanfit.com/thursday-111117/" rel="bookmark" title="2011/11/17">Thursday 111117</a> &#8211; Workout Snatch Balance + 1 OHS &#8211; 1, 1, 1, 1, 1, 1, 1 Today we are working to &#8230;</p>
<p><a href="http://titanfit.com/saturday-110924/" rel="bookmark" title="2011/09/24">Saturday 110924</a> &#8211; Workout Team &#8220;Cindy&#8221; 2 person teams&#8230;1 round of &#8220;Cindy&#8221; each for 30 mins&#8230;</p>
<p><a href="http://titanfit.com/monday-100920/" rel="bookmark" title="2010/09/20">Monday 100920</a> &#8211; Workout Snatch Mini MetCon 3x 400m Run or 500m Row 15-OHS* *TitanFit Trainers&#8230;</p>
<p><a href="http://titanfit.com/tuesday-081118/" rel="bookmark" title="2008/11/18">Tuesday 081118</a> &#8211; Workout2 position snatch:work up to 75% x2 x6 (floor and high hang)Snatch pul&#8230;</p>
<p><a href="http://titanfit.com/friday-080201/" rel="bookmark" title="2008/02/01">Friday 080201</a> &#8211; JB Air Squat during &#8220;Cindy&#8221;&#8230;nice and low!WorkoutAMRAP in 15 minutes of:250M&#8230;</p>
</ul>
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		<item>
		<title>Tuesdasy 111129</title>
		<link>http://titanfit.com/tuesdasy-111129/</link>
		<comments>http://titanfit.com/tuesdasy-111129/#comments</comments>
		<pubDate>Wed, 30 Nov 2011 13:30:09 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[5/3/1]]></category>
		<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Barbara]]></category>
		<category><![CDATA[Mini MetCon]]></category>
		<category><![CDATA[Press]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3909</guid>
		<description><![CDATA[The Newge lounging after his Press WOD Workout Strength Press &#8211; Using 90% of your Press 1RM from you most recent CFT, complete: 5x 65% 55x 70% AMRAPx 75% Mini MetCon 3 rounds of &#8220;Barbara&#8221;Similar Posts: Monday 111128 &#8211; Workout Strength Dead Lift &#8211; Using 90% of your DL 1RM from you last CFT, comp&#8230; [...]]]></description>
			<content:encoded><![CDATA[<p><a href="http://titanfit.com/wp-content/uploads/2011/11/The-Newge.jpg"><img class="alignnone size-full wp-image-3910" title="The Newge" src="http://titanfit.com/wp-content/uploads/2011/11/The-Newge.jpg" alt="" width="279" height="157" /></a><br />
<em>The Newge lounging after his Press WOD</em></p>
<p><strong>Workout</strong><br />
Strength<br />
Press &#8211; Using 90% of your Press 1RM from you most recent CFT, complete:<br />
5x 65%<br />
55x 70%<br />
AMRAPx 75%</p>
<p><strong>Mini MetCon</strong><br />
3 rounds of &#8220;Barbara&#8221;<strong>Similar Posts:</strong>
<ul class="similar-posts">
<p><a href="http://titanfit.com/monday-111128/" rel="bookmark" title="2011/11/29">Monday 111128</a> &#8211; Workout Strength Dead Lift &#8211; Using 90% of your DL 1RM from you last CFT, comp&#8230;</p>
<p><a href="http://titanfit.com/friday-101029/" rel="bookmark" title="2010/10/28">Friday 101029</a> &#8211; Workout Dead Lift (5/5/AMRAP) Using 90% of your 1Rm + 10 lbs, complete: 5x 75&#8230;</p>
<p><a href="http://titanfit.com/tuesday-110111/" rel="bookmark" title="2011/01/11">Tuesday 110111</a> &#8211; Warm-up 3 un-timed rounds of &#8220;Cindy&#8221; Let&#8217;s work on dead hang pull-ups for the&#8230;</p>
<p><a href="http://titanfit.com/sunday-091025/" rel="bookmark" title="2009/10/24">Sunday 091025</a> &#8211; WorkoutDead Lift80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090818&#8242;s effort)T&#8230;</p>
<p><a href="http://titanfit.com/monday-100419/" rel="bookmark" title="2010/04/20">Monday 100419</a> &#8211; Workout Press + Push-Press Complete 1 Press + 1 Push Press.  Try for a new 1R&#8230;</p>
</ul>
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		</item>
		<item>
		<title>Monday 111128</title>
		<link>http://titanfit.com/monday-111128/</link>
		<comments>http://titanfit.com/monday-111128/#comments</comments>
		<pubDate>Tue, 29 Nov 2011 14:36:11 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[500m Row]]></category>
		<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Dead Lift]]></category>
		<category><![CDATA[Mini MetCon]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3905</guid>
		<description><![CDATA[Workout Strength Dead Lift &#8211; Using 90% of your DL 1RM from you last CFT, complete: 5x 65% 5x 70% AMRAPx 75% MetCon 3x 500m Row with 2:00 restSimilar Posts: Friday 101029 &#8211; Workout Dead Lift (5/5/AMRAP) Using 90% of your 1Rm + 10 lbs, complete: 5x 75&#8230; Tuesdasy 111129 &#8211; The Newge lounging after [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong></p>
<p><strong>Strength</strong></p>
<p>Dead Lift &#8211; Using 90% of your DL 1RM from you last CFT, complete:<br />
5x 65%<br />
5x 70%<br />
AMRAPx 75%</p>
<p><strong>MetCon</strong><br />
3x 500m Row with 2:00 rest<strong>Similar Posts:</strong>
<ul class="similar-posts">
<p><a href="http://titanfit.com/friday-101029/" rel="bookmark" title="2010/10/28">Friday 101029</a> &#8211; Workout Dead Lift (5/5/AMRAP) Using 90% of your 1Rm + 10 lbs, complete: 5x 75&#8230;</p>
<p><a href="http://titanfit.com/tuesdasy-111129/" rel="bookmark" title="2011/11/30">Tuesdasy 111129</a> &#8211;  The Newge lounging after his Press WOD Workout Strength Press &#8211; Using 90% of&#8230;</p>
<p><a href="http://titanfit.com/monday-100614/" rel="bookmark" title="2010/06/13">Monday 100614</a> &#8211; OK folks, time to get down to business. The Internet is all abuzz about the 5&#8230;</p>
<p><a href="http://titanfit.com/wednesday-101020/" rel="bookmark" title="2010/10/20">Wednesday 101020</a> &#8211; Workout Dead Lift (5/3/1) We are starting a new 3 week session of 5/3/1 for D&#8230;</p>
<p><a href="http://titanfit.com/monday-110328/" rel="bookmark" title="2011/03/28">Monday 110328</a> &#8211; Workout Dead Lift &#8211; 2nd week of 5/3/1&#8230;using 90% of your 1RM, complete: 3 x8&#8230;</p>
</ul>
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		</item>
		<item>
		<title>Saturday 111022</title>
		<link>http://titanfit.com/saturday-111022/</link>
		<comments>http://titanfit.com/saturday-111022/#comments</comments>
		<pubDate>Mon, 24 Oct 2011 14:35:34 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[AMRAP]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3804</guid>
		<description><![CDATA[Workout AMRAP in 12:00 of: 8-225 lbs DL 12-Pull-ups 16-Sit-upsSimilar Posts: Thursday 090709 &#8211; Let&#8217;s hope it does not rain!Workout (if no rain)AMRAP in 20:00 of:400M RunMax&#8230; Wednesday 110208 &#8211; Workout &#8220;Cindy&#8221; AMRAP 5 &#8211; Pull-ups 10 &#8211; Push-ups 15 &#8211; Squats&#8230; Wednesday 090311 &#8211; Workout&#8221;AMRAP&#8221;Complete as many rounds as you can in thirty minutes [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong><br />
AMRAP in 12:00 of:</p>
<p>8-225 lbs DL<br />
12-Pull-ups<br />
16-Sit-ups<strong>Similar Posts:</strong>
<ul class="similar-posts">
<p><a href="http://titanfit.com/thursday-090709/" rel="bookmark" title="2009/07/09">Thursday 090709</a> &#8211; Let&#8217;s hope it does not rain!Workout (if no rain)AMRAP in 20:00 of:400M RunMax&#8230;</p>
<p><a href="http://titanfit.com/wednesday-110208/" rel="bookmark" title="2011/02/07">Wednesday 110208</a> &#8211; Workout &#8220;Cindy&#8221; AMRAP 5 &#8211; Pull-ups 10 &#8211; Push-ups 15 &#8211; Squats&#8230;</p>
<p><a href="http://titanfit.com/wednesday-090311/" rel="bookmark" title="2009/03/11">Wednesday 090311</a> &#8211; Workout&#8221;AMRAP&#8221;Complete as many rounds as you can in thirty minutes of:5 &#8211; pul&#8230;</p>
<p><a href="http://titanfit.com/wednesday-100414/" rel="bookmark" title="2010/04/13">wednesday 100414</a> &#8211; Workout &#8220;Cindy&#8221; AMRAP in 20:00 of: Pull-ups Push-ups Squats Tomorrow&#8230;&#8221;Diane&#8230;</p>
<p><a href="http://titanfit.com/friday-101029/" rel="bookmark" title="2010/10/28">Friday 101029</a> &#8211; Workout Dead Lift (5/5/AMRAP) Using 90% of your 1Rm + 10 lbs, complete: 5x 75&#8230;</p>
</ul>
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		</item>
		<item>
		<title>Monday 110912</title>
		<link>http://titanfit.com/monday-110912/</link>
		<comments>http://titanfit.com/monday-110912/#comments</comments>
		<pubDate>Tue, 13 Sep 2011 14:57:55 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Box Jumps]]></category>
		<category><![CDATA[Jack]]></category>
		<category><![CDATA[KB Swings]]></category>
		<category><![CDATA[Push Press]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3637</guid>
		<description><![CDATA[Workout &#8220;Jack&#8221;Similar Posts: Friday 071116 &#8211; Workout&#8221;Jack-Ellen-ie&#8221;For time:3x750M Row30 &#8211; 45 lbs Thrusters10 &#8211; Pull-ups20&#8230; Saturday 110101 &#8211; Happy New Year! Workout &#8220;Jack&#8221; Complete as many rounds as possible in 20 minu&#8230; Wednesday 100929 &#8211; Workout &#8220;Jack&#8221; Complete AMRAP (As Many Rounds As Possible) in 20 minutes of: &#8230; Wednesday 110615 &#8211; Workout “Jack” Complete [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong><br />
&#8220;Jack&#8221;<strong>Similar Posts:</strong>
<ul class="similar-posts">
<p><a href="http://titanfit.com/friday-071116/" rel="bookmark" title="2007/11/15">Friday 071116</a> &#8211; Workout&#8221;Jack-Ellen-ie&#8221;For time:3x750M Row30 &#8211; 45 lbs Thrusters10 &#8211; Pull-ups20&#8230;</p>
<p><a href="http://titanfit.com/saturday-110101/" rel="bookmark" title="2011/01/02">Saturday 110101</a> &#8211; Happy New Year! Workout &#8220;Jack&#8221; Complete as many rounds as possible in 20 minu&#8230;</p>
<p><a href="http://titanfit.com/wednesday-100929/" rel="bookmark" title="2010/09/30">Wednesday 100929</a> &#8211; Workout &#8220;Jack&#8221; Complete AMRAP (As Many Rounds As Possible) in 20 minutes of: &#8230;</p>
<p><a href="http://titanfit.com/wednesday-110615/" rel="bookmark" title="2011/06/15">Wednesday 110615</a> &#8211; Workout “Jack” Complete as many rounds as possible in 20 minutes of: 115 poun&#8230;</p>
<p><a href="http://titanfit.com/monday-111205/" rel="bookmark" title="2011/12/05">Monday 111205</a> &#8211; Workout “Jack” Complete AMRAP (As Many Rounds As Possible) in 20 minutes of: &#8230;</p>
</ul>
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		<item>
		<title>Thursday 110901</title>
		<link>http://titanfit.com/thursday-110901/</link>
		<comments>http://titanfit.com/thursday-110901/#comments</comments>
		<pubDate>Thu, 01 Sep 2011 13:07:45 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Bench Press]]></category>
		<category><![CDATA[Lynne]]></category>
		<category><![CDATA[Pull-ups]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3587</guid>
		<description><![CDATA[Workout &#8220;Lynne&#8221; Using you 1RM Press max from our most recent CFT, perform 5 rounds of AMRAP on Bench Press and Pull-Ups.  Each round last 5 minutes. The LA Times has a nice read about exercise and aging.  Check it out below Exercise counteracts aging effects Keeping active won&#8217;t let you live forever, but it [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong><br />
&#8220;Lynne&#8221;</p>
<p>Using you 1RM Press max from our most recent CFT, perform 5 rounds of AMRAP on Bench Press and Pull-Ups.  Each round last 5 minutes.</p>
<p>The LA Times has a nice read about exercise and aging.  Check it out below</p>
<h2><a href="http://www.latimes.com/health/la-he-aging-physiology-20110901,0,5975284.story">Exercise counteracts aging effects</a></h2>
<h3>Keeping active won&#8217;t let you live forever, but it can stave off the ravages of time.</h3>
<p><em>By Amanda Mascarelli, Special to the Los Angeles Times</em></p>
<div id="story-body">
<div>
<p>September 1, 2011</p>
</div>
<div>As we age, our bodies change in ways that challenge athletic ability. But exercise also can slow down — and in some cases even prevent — some of the physiological ravages of time. &#8220;A lot of things that we thought were just inherent to the <a id="HEPHC000002" title="Aging" href="http://www.latimes.com/topic/health/physical-conditions/aging-HEPHC000002.topic">aging</a> process and were going to happen no matter what don&#8217;t really have to happen if you maintain an appropriate lifestyle,&#8221; says Jim Hagberg, a professor of kinesiology at the <a id="OREDU0000156" title="University of Maryland" href="http://www.latimes.com/topic/education/colleges-universities/university-of-maryland-OREDU0000156.topic">University of Maryland</a> in College Park.</div>
<div id="story-body-text">
<p>Motor neurons die, particularly from age 60 onward. This causes connections between <a id="HHA000080" title="Muscle" href="http://www.latimes.com/topic/health/human-body/muscle-HHA000080.topic">muscle</a> fibers to wither — and that, in turn, eventually leads to loss and shrinking of muscle fibers. As a result, muscles get smaller and a person gets weaker, says Sandra Hunter, an associate professor of exercise science at <a id="OREDU0000490" title="Marquette University" href="http://www.latimes.com/topic/education/colleges-universities/marquette-university-OREDU0000490.topic">Marquette University</a> in Milwaukee. &#8220;Physical activity can offset some of that,&#8221; she says. &#8220;But there is this biological aging process going on — the neurons will die regardless of how fit you are.&#8221;</p>
<div>
<div>Some types of muscle are lost more quickly than others. You&#8217;ll lose comparatively more fast-twitch muscle fibers (those that fire quickly and are used in activities like sprinting) than slow-twitch muscle fibers (those that contract slowly and use oxygen efficiently, making them useful for endurance activities). Slow-twitch fibers are lost more slowly because they&#8217;re called on more often in everyday activities. The plus side of this: Even though aging adults have less muscle mass, their higher proportion of slow-twitch, fatigue-resistant muscle fibers can give them a leg up in endurance activities such as running or cycling.</div>
</div>
<p>Beginning in the late 30s, <span id="more-3587"></span>maximal oxygen consumption, or VO2 max, decreases at a rate of at least 10% per decade, or about 1% per year, in most people other than highly trained athletes. VO2 max is dependent on heart rate, which decreases by about 5 to 10 beats per minute per decade. This reduction in aerobic capacity is one of the reasons for a decline in endurance performance with age. &#8220;You can&#8217;t send as much blood and oxygen to the working muscles, and the pace slows down,&#8221; says Jason Karp, a running coach based in San Diego. Hard aerobic training can offset the decline in VO2 max — up to a point.</p>
<p>With age, large, elastic arteries including the aorta (which shuttles blood from <a id="HHA000028" title="Heart and Circulatory System" href="http://www.latimes.com/topic/health/human-body/heart-circulatory-system-HHA000028.topic">the heart</a>) and the carotid artery (which feeds blood to the brain) get stiffer. As a result, <a id="HEPHC0000023" title="High Blood Pressure" href="http://www.latimes.com/topic/health/physical-conditions/high-blood-pressure-HEPHC0000023.topic">blood pressure</a> rises and the heart has to work that much harder. In addition, the inner lining of arteries, called the vascular endothelium, loses certain functions: Signals that normally open the arteries and increase blood flow or narrow the arteries to reduce blood flow are not operating properly. As a result, the artery remains in a relatively narrow state, contributing to cardiovascular disease, says Douglas Seals, a physiologist at the University of Colorado at Boulder. Beyond the health ramifications, he adds, &#8220;if the arteries do not vasodilate robustly in response to these signals, then they cannot increase blood flow appropriately to meet the demands of increased energy metabolism of the exercising muscles — and performance will be limited.&#8221;</p>
<p>Wear and tear builds up on the joints. Connective tissue becomes less elastic, and lubricating fluids decline, making aging athletes more injury-prone. Cross-training — doing a mix of high- and low-impact exercises such as weight training, <a id="PHYEX000001" title="Yoga" href="http://www.latimes.com/topic/health/physical-fitness-exercise/yoga-PHYEX000001.topic">yoga</a> and cycling — works different muscle groups and can reduce the risk of orthopedic injuries from overuse, says Michael Joyner, a professor of anesthesiology and an exercise researcher at the <a id="ORGHC0000013" title="Mayo Clinic" href="http://www.latimes.com/topic/health/hospitals-clinics/mayo-clinic-ORGHC0000013.topic">Mayo Clinic</a> in Rochester, Minn. And (though research is limited) studies suggest that a lifelong exercise habit helps keep joints intact. In part, this could be because activity improves blood flow and other regenerative pathways and may activate stem cells that help the body repair itself, Joyner says.</p>
<p><strong>How much can exercise slow down the ravages of aging? Potentially a lot.</strong></p>
<p>It will partially, but not completely, prevent arterial stiffening with age and completely prevent the dysfunction of the arterial lining that develops with age, Seals says. &#8220;Exercise, it turns out, is probably as powerful as any other kind of prevention strategy or treatment that has been assessed so far.&#8221;</p>
<p>Scientists are also encouraged by studies on mice with a certain <a id="HHA000024" title="Genes and Chromosomes" href="http://www.latimes.com/topic/health/human-body/genes-chromosomes-HHA000024.topic">genetic</a> mutation that makes them age prematurely — complete with graying and thinning fur, cataracts, hearing loss, smaller brains, enlarged hearts, anemia and thin and weak muscles — hallmark symptoms of growing older. To test whether it was possible to slow or reverse the process in these mice, a team led by Dr. Mark Tarnopolsky, a professor of pediatrics and medicine at McMaster University in Ontario, Canada, had the rodents exercise on treadmills three times a week from the age of 3 months to 8 months (about ages 20 to 55 in human terms).</p>
<p>In a 2011 study in the journal Proceedings of the National Academies of Sciences, the researchers showed that the exercise prevented many of the physiological symptoms of aging as well as premature death in the mice — to the point where they were indistinguishable from non-genetically altered mice.</p>
<p>&#8220;We protected not just the muscles — which people conceptually would say, &#8216;Well, yeah, it makes sense that if you run, your muscles will be protected&#8217; — but even their cataracts, their kidneys, their gonads,&#8221; Tarnopolsky says.</p>
<p>Similar results can be seen in humans. For 21 years, researchers at <a id="OREDU0000292" title="Stanford University" href="http://www.latimes.com/topic/education/colleges-universities/stanford-university-OREDU0000292.topic">Stanford University</a> have studied the effects of consistent exercise on 284 runners 50 and older. In a 2002 article in the Archives of <a id="HEMSP000019" title="Internal Medicine" href="http://www.latimes.com/topic/health/medical-specialization/internal-medicine-HEMSP000019.topic">Internal Medicine</a>, they reported that — 13 years into the study — a control group of 156 similar people who exercised much less on the whole than the runners had a 3.3 times higher death rate than runners as well as higher rates of disabilities.</p>
<p>In a 2008 study in the same journal, they reported that after 19 years, 15% of runners had died, compared with 34% of the control group. After 21 years, runners had significantly lower disability levels than non-runners; their death rates from cardiovascular events, <a id="HEDAI0000010" title="Cancer" href="http://www.latimes.com/topic/health/diseases-illnesses/cancer-HEDAI0000010.topic">cancer</a> and neurologic disorders were much lower than in non-runners — 65 of the runners had died of cardiovascular, neurologic and cancer events compared with 98 deaths in the control group.</p>
<p>&#8220;You&#8217;re 100 times better … as an athlete training in your 40s and 50s than a sedentary person in your 20s, any way you look at it,&#8221; Tarnopolsky says.</p>
</div>
</div>
<p><strong>Similar Posts:</strong>
<ul class="similar-posts">
<p><a href="http://titanfit.com/sunday-110116/" rel="bookmark" title="2011/01/16">Sunday 110116</a> &#8211; Workout Dead Lift (5/3/1) We are on the 3rd week of 5/3/1 so using 90% of you&#8230;</p>
<p><a href="http://titanfit.com/wednesday-080702/" rel="bookmark" title="2008/07/02">Wednesday 080702</a> &#8211; WorkoutTABATA!Perform the following exercises for 8 rounds of 20 seconds work&#8230;</p>
<p><a href="http://titanfit.com/sunday-080720/" rel="bookmark" title="2008/07/19">Sunday 080720</a> &#8211; 3 Push-ups Today!Workout3 rounds for time:30 &#8211; Calories Rowing30 &#8211; Squats20 -&#8230;</p>
<p><a href="http://titanfit.com/sunday-110123/" rel="bookmark" title="2011/01/22">Sunday 110123</a> &#8211; Workout FRAN! 2-person teams. The first person (teammate A) does the set of 2&#8230;</p>
<p><a href="http://titanfit.com/wednesday-110323/" rel="bookmark" title="2011/03/22">Wednesday 110323</a> &#8211; Workout 2nd week of 5/3/1&#8230;using 90% of your 1RM for Press, complete: 3 x80%&#8230;</p>
</ul>
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		<title>Tuesday 110809</title>
		<link>http://titanfit.com/tuesday-110809/</link>
		<comments>http://titanfit.com/tuesday-110809/#comments</comments>
		<pubDate>Tue, 09 Aug 2011 19:16:55 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Cindy]]></category>
		<category><![CDATA[Team WOD]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3487</guid>
		<description><![CDATA[Ah, back to the basics&#8230; Workout Team &#8220;Cindy&#8221;Similar Posts: Saturday 110924 &#8211; Workout Team &#8220;Cindy&#8221; 2 person teams&#8230;1 round of &#8220;Cindy&#8221; each for 30 mins&#8230; Thursday 091231 &#8211; Team &#8220;Cindy&#8221; Workout Today!&#8230; Friday 120106 &#8211; Workout Team &#8220;Cindy&#8221; TitanFit Trainers WOD Snatch Work up to 80% x1, 70% x1, &#8230; Tuesday 091229 &#8211; Warm up7 [...]]]></description>
			<content:encoded><![CDATA[<p>Ah, back to the basics&#8230;</p>
<p><strong>Workout</strong></p>
<p>Team &#8220;Cindy&#8221;<strong>Similar Posts:</strong>
<ul class="similar-posts">
<p><a href="http://titanfit.com/saturday-110924/" rel="bookmark" title="2011/09/24">Saturday 110924</a> &#8211; Workout Team &#8220;Cindy&#8221; 2 person teams&#8230;1 round of &#8220;Cindy&#8221; each for 30 mins&#8230;</p>
<p><a href="http://titanfit.com/thursday-091231/" rel="bookmark" title="2009/12/31">Thursday 091231</a> &#8211; Team &#8220;Cindy&#8221; Workout Today!&#8230;</p>
<p><a href="http://titanfit.com/friday-120106/" rel="bookmark" title="2012/01/05">Friday 120106</a> &#8211; Workout Team &#8220;Cindy&#8221; TitanFit Trainers WOD Snatch Work up to 80% x1, 70% x1, &#8230;</p>
<p><a href="http://titanfit.com/tuesday-091229/" rel="bookmark" title="2009/12/29">Tuesday 091229</a> &#8211; Warm up7 rounds of &#8220;Cindy&#8221;WorkoutBack SquatUsing 79% of your last CFT Back Sq&#8230;</p>
<p><a href="http://titanfit.com/thursday-111117/" rel="bookmark" title="2011/11/17">Thursday 111117</a> &#8211; Workout Snatch Balance + 1 OHS &#8211; 1, 1, 1, 1, 1, 1, 1 Today we are working to &#8230;</p>
</ul>
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		<title>Wednesday 110615</title>
		<link>http://titanfit.com/wednesday-110615/</link>
		<comments>http://titanfit.com/wednesday-110615/#comments</comments>
		<pubDate>Wed, 15 Jun 2011 14:18:35 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Box Jumps]]></category>
		<category><![CDATA[Jack]]></category>
		<category><![CDATA[KB Swings]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3268</guid>
		<description><![CDATA[Workout “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box One of the things I like best about CrossFit is the focus on &#8220;functional&#8221; movements. That term gets thrown around a lot in the fitness industry, [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong><br />
“Jack”<br />
Complete as many rounds as possible in 20 minutes of:<br />
115 pound Push press, 10 reps<br />
10 KB Swings, 1.5 pood<br />
10 Box jumps, 24 inch box</p>
<p>One of the things I like best about CrossFit is the focus on &#8220;functional&#8221; movements. That term gets thrown around a lot in the fitness industry, but I really think staying true to fuctional movement is the best way to train.</p>
<p>As you may have noticed, TitanFit&#8217;s programing is dis-simalar to what you will find at most CrossFit &#8220;Boxes&#8221;. One movement you seldom seen in our programing is Hand Stand Push-ups (HSPU). I am not a big fan. I see their importance in balence and stability, but they do not build strength like the good old fashion Press and have a greater risk of injury for many folks.</p>
<p>As CrossFit, from time to time, programs the HSPU, some in the gym have incorporated them into thier workouts. As such, I think it is important that we have an understanding as to how to progress to a full HSPU. Below, you will find a link and an article that discusses the movement. Thanks to CrossFit London (in Canada) for the content.</p>
<h2><a href="http://www.crossfitlondon.ca/wp/zero-to-10-handstand-pushups-hspu/" target="_blank">Zero to 10 handstand pushups (HSPU)</a></h2>
<div>
<p><a title="self spotted hand stand pushup top" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1863.jpg"><img title="self spotted hand stand pushup top" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1863-300x225.jpg" alt="" width="300" height="225" /></a></p>
<p>Picking the proper progression for gymnastic movements is very important.  Based on the athletes strengths and weaknesses we need to use the right challenge to increase strength.   We need to practice repetition of the movement or a movement pattern that we will be learning, but at the same time we need to <strong>keep creating challenge</strong>!</p>
<p>There are hundreds of progressions that you can use to make this happen, these are some simple ones  for handstand pushups that do not require much equipment. When it says a rep count (ie. 5 reps) that means you do all of them in a row, anything less than that is scaling it back, and you should remain at that progression until all the reps can be done in a row.</p>
<p>If you are at Zero HSPU’s right now, don’t expect this to be a couple weeks, this is going to take you some time, don’t be afraid to spend up to a month on each progression IF you are still finding challenge.</p>
<p>1.) <strong>20 strict pushups:</strong> Before challenging the overhead pressing position we should be fairly strong with bench press or more practical for application to HSPU’s are regular pushups.  The standard for the pushup is Hip/Chest/Chin hit the ground simultaneously.  Any form failure is a zero for the rep.</p>
<p><a title="Pushup extension" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1853.jpg"><img title="Pushup extension" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1853-150x150.jpg" alt="" width="150" height="150" /></a><a title="bottom of pushup" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1854.jpg"><img title="bottom of pushup" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1854-150x150.jpg" alt="" width="150" height="150" /></a></p>
<p>2.) <strong>Handstand hold/walk ups</strong>:  Be able to comfortably hold yourself inverted for <strong>60 seconds</strong>.  BREATH…<span id="more-3268"></span> if getting up into the handstand is going to be a problem or you are having trouble with shoulder endurance, handstand walk-ups are a great progression to build that shoulder strength.  Start in standing pike position.  Walk hands one hand length at a time with straight arms until your body is extended with hands forward of your head.  Repeat the process in reverse until back in the pike starting position.  <strong>10 walk-ups</strong> is a good starting point.  be able to do 2 or 3 sets of this before moving to the next progression.</p>
<p><a title="handstand hold" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1855.jpg"><img title="handstand hold" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1855-150x150.jpg" alt="" width="150" height="150" /></a><a title="handstand walk out top" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1856.jpg"><img title="handstand walk out top" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1856-150x150.jpg" alt="" width="150" height="150" /></a><a title="handstand walk out bottom" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1857.jpg"><img title="handstand walk out bottom" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1857-150x150.jpg" alt="" width="150" height="150" /></a></p>
<p>3.) <strong>knees on a box:</strong> using a box or chair you can create the right angle of the HSPU, you will want your hands to be a bit wider than where you would do your regular handstand.  The closer your hands are to the box the more upright your torso will be and the closer this will feel to an actual handstand pushup.  Build to doing <strong>15 reps x 3 sets</strong></p>
<p><strong><a title="hand stand pushup knees on box (top)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1858.jpg"><img title="hand stand pushup knees on box (top)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1858-150x150.jpg" alt="" width="150" height="150" /></a><a title="hand stand pushup on box (bottom)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1859.jpg"><img title="hand stand pushup on box (bottom)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1859-150x150.jpg" alt="" width="150" height="150" /></a></strong></p>
<p>4.) <strong>Pike pushups:</strong> with straight legs bend at the waist and set up the arms as before.  Do a pushup until your head touches the ground.  Build to doing <strong>15 reps x 3 sets</strong></p>
<p><strong><a title="Pike pushup (top)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1860.jpg"><img title="Pike pushup (top)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1860-150x150.jpg" alt="" width="150" height="150" /></a><a title="pike pushup (bottom)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1861.jpg"><img title="pike pushup (bottom)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1861-150x150.jpg" alt="" width="150" height="150" /></a></strong></p>
<p>5.) <strong>Partial range hspu: </strong>get into the handstand position and practice lowing until just before you lose control and press out of that… <strong>15 reps</strong></p>
<p>6.)<strong> Controlled descents: </strong>Get into the handstand position and with a partner lower yourself down to the bottom and have you partner pull you by the thigh/knee up and you press it out.  <strong>build up to 10 reps of 4 second descents x 3 sets</strong> (ie 5 reps at 2 seconds, 5 reps at 1 second… than 10 reps at 2 seconds ect…) this progression will take a little while.</p>
<p>7.) <strong>Self spotted HSPU:</strong> Start in a headstand and then reach to a box or a set of P-Bars and use your legs to help assist the HSPU.  The lower the box the harder this will be.  Use your hamstrings to pull yourself up.  This movement feels a lot like a glute ham calf raise if heavy assistance from the legs is required.</p>
<p><a title="self spotted handstand pushup (bottom)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1862.jpg"><img title="self spotted handstand pushup (bottom)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1862-150x150.jpg" alt="" width="150" height="150" /></a><a title="self spotted hand stand pushup top" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1863.jpg"><img title="self spotted hand stand pushup top" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1863-150x150.jpg" alt="" width="150" height="150" /></a></p>
<p>8.) <strong>Handstand pushup:</strong>If you have been this patient and got this far without trying a handstand pushup, Do <strong>1 HSPU</strong>.  Focus on a flat back position and a super tight core as you press it out.</p>
<p>9.) <strong>Controlled descents with extra range of motion</strong>:  Add a 4″ lift under your hands, with weight plates or boxes something stable and that will allow your head to pass through.  Repeat the progressions under step 6 (<strong>10 reps of 4 seconds descents x 3 sets</strong>)</p>
<p><strong><a title="handstand pushup added range of motion (bottom)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1867.jpg"><img title="handstand pushup added range of motion (bottom)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1867-150x150.jpg" alt="" width="150" height="150" /></a></strong></p>
<p>10.) <strong>Handstand pushups</strong>:  you should be well on the way to doing reps by now and once you can obtain 5 reps we can do repeated efforts of that and your controlled descents to build to doing <strong>10 strict hspu’s</strong></p>
<p>11.)<strong> Added range of motion: </strong>Now that you have 10 hspu’s under you belt start adding range of motion, generally an inch at a time is a lot to work with<strong>.</strong></p>
<p><strong><a title="handstand pushups added range of motion" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1866.jpg"><img title="handstand pushups added range of motion" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1866-150x150.jpg" alt="" width="150" height="150" /></a><a title="handstand pushup added range of motion (bottom)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1867.jpg"><img title="handstand pushup added range of motion (bottom)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1867-150x150.jpg" alt="" width="150" height="150" /></a></strong></p>
<p><strong> </strong></p>
<p><strong> </strong><strong></strong></p>
<p>11.)<strong> HSPU’s with bands: </strong>this will require very light bands and a partner to help you get the bands in place, do not attempt this until you feel very comfortable with at least 10 HSPU’s.  The bands will add tension through the entire body and force the athlete to press faster than normal HSPU’s, along with the added resistance.   <strong> </strong></p>
<p><strong></strong><a href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1864.jpg"><strong></strong></a><strong><a title="handstand pushups with bands (bottom)" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1865.jpg"><img title="handstand pushups with bands (bottom)" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1865-150x150.jpg" alt="" width="150" height="150" /></a></strong><strong><a title="handstand pushups with bands" href="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1864.jpg"><img title="handstand pushups with bands" src="http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/05/CIMG1864-150x150.jpg" alt="" width="150" height="150" /></a></strong></p>
</div>
<p><strong>Similar Posts:</strong>
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<p><a href="http://titanfit.com/tuesday-110111/" rel="bookmark" title="2011/01/11">Tuesday 110111</a> &#8211; Warm-up 3 un-timed rounds of &#8220;Cindy&#8221; Let&#8217;s work on dead hang pull-ups for the&#8230;</p>
<p><a href="http://titanfit.com/friday-110401/" rel="bookmark" title="2011/03/31">Friday 110401</a> &#8211; Workout 3rd week of 5/3/1…using 90% of your 1RM for Press, complete: 5 x85% 3&#8230;</p>
<p><a href="http://titanfit.com/friday-080801/" rel="bookmark" title="2008/07/31">Friday 080801</a> &#8211; Day 15! We are up to 120 push-ups for our ladder challenge. So&#8230;if you are j&#8230;</p>
<p><a href="http://titanfit.com/friday-101015/" rel="bookmark" title="2010/10/15">Friday 101015</a> &#8211; 4 rounds of: 400m run /500m row 15 pushups 20 box jumps&#8230;</p>
</ul>
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		<title>Tuesday 110524</title>
		<link>http://titanfit.com/tuesday-110524/</link>
		<comments>http://titanfit.com/tuesday-110524/#comments</comments>
		<pubDate>Tue, 24 May 2011 01:40:20 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[125m Row]]></category>
		<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3170</guid>
		<description><![CDATA[Workout 15x 125m row + Air Squats in 1:00&#8230;rest 1:00 Post number of air squats completed!Similar Posts: Tuesday 090630 &#8211; Hey, it is the last day of the month. Let&#8217;s get crazy,Workout:&#8221;Tabata&#8221; &#8211; Mash&#8230; Wednesday 100217 &#8211; Warm-up Medicine Ball Work Workout &#8220;Tabata This!&#8221; Tabata Row Rest 1 minute Ta&#8230; Monday 090511 &#8211; Congrat to [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong></p>
<p>15x<br />
125m row + Air Squats in 1:00&#8230;rest 1:00<br />
Post number of air squats completed!<strong>Similar Posts:</strong>
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<p><a href="http://titanfit.com/tuesday-090630/" rel="bookmark" title="2009/06/29">Tuesday 090630</a> &#8211; Hey, it is the last day of the month. Let&#8217;s get crazy,Workout:&#8221;Tabata&#8221; &#8211; Mash&#8230;</p>
<p><a href="http://titanfit.com/wednesday-100217/" rel="bookmark" title="2010/02/16">Wednesday 100217</a> &#8211; Warm-up Medicine Ball Work Workout &#8220;Tabata This!&#8221; Tabata Row Rest 1 minute Ta&#8230;</p>
<p><a href="http://titanfit.com/monday-090511/" rel="bookmark" title="2009/05/10">Monday 090511</a> &#8211; Congrat to Sara. She is the first female TitanFit&#8217;er to post a 200 lbs+ DL!Wo&#8230;</p>
<p><a href="http://titanfit.com/wednesday-090923/" rel="bookmark" title="2009/09/22">Wednesday 090923</a> &#8211; 06:30 WOD5xBody weight bench pressPull-upsBody weight back squatLet&#8217;s take 3:&#8230;</p>
<p><a href="http://titanfit.com/tuesday-110426/" rel="bookmark" title="2011/04/25">Tuesday 110426</a> &#8211; &#8220;Tabata Something Else&#8221; Complete 32 intervals of 20 seconds of work and 10 se&#8230;</p>
</ul>
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		<title>Monday 110516</title>
		<link>http://titanfit.com/monday-110516/</link>
		<comments>http://titanfit.com/monday-110516/#comments</comments>
		<pubDate>Mon, 16 May 2011 19:49:28 +0000</pubDate>
		<dc:creator>Herb</dc:creator>
				<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Box Jumps]]></category>
		<category><![CDATA[GHD Lower Back Ext]]></category>
		<category><![CDATA[MOB]]></category>
		<category><![CDATA[Ring Rows]]></category>
		<category><![CDATA[Rowing]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://titanfit.com/?p=3144</guid>
		<description><![CDATA[Workout 4 rounds of MOB (Man Overboard) the stations are: Ring Rows Sit-ups Rowing GHD Lower Back Extensions Box Jumps The future of old If you’re 30 now, what can you expect at 80? (Getty Images) By Leon Neyfakh May 8, 2011 It used to be that we knew what old age looked like. You’d [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Workout</strong><br />
4 rounds of MOB (Man Overboard)<br />
the stations are:</p>
<p>Ring Rows<br />
Sit-ups<br />
Rowing<br />
GHD Lower Back Extensions<br />
Box Jumps</p>
<h2><a href="http://www.boston.com/bostonglobe/ideas/articles/2011/05/08/seniorland_circa_2050/?page=full">The future of old </a></h2>
<h3>If you’re 30 now, what can you expect at 80?</h3>
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<div><img src="http://cache.boston.com/bonzai-fba/Third_Party_Photo/2011/05/06/thefutureofoldb__1304707268_5192.jpg" border="0" alt="" width="267" height="400" /></div>
<div>(Getty Images)</div>
</div>
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<p><em>By <a href="http://search.boston.com/local/Search.do?s.sm.query=Leon+Neyfakh&amp;camp=localsearch:on:byline:art">Leon Neyfakh</a> May 8, 2011 </em><!-- Email to a Friend , this is a hidden form revealed via click listener   --><script src="http://cache.boston.com/universal/js/bcom_etaf_scripts.js" type="text/javascript"></script><!-- e-mail widget --></p>
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<p>It used to be that we knew what old age looked like. You’d work your way through adulthood, punch out as soon you turned 65, and spend the rest of your days sitting on porches, playing bridge, and golfing. And while there was a nightmare associated with old age as well — think warehouse-style nursing homes and dull, segregated retirement communities — you entered the final stage of your life expecting, probably correctly, that it would not be a long one. It’d be over before you got too sick and, perhaps more importantly, before you got too bored.</p>
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<p>This was back when people over 65 accounted for a relatively small proportion of the US population — under 10 percent in 1960, according to the census from that year — and the average age at the time of death hovered under 70. Since then, advances</p>
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<p>in medicine and increasingly widespread health-consciousness have caused these numbers to rise precipitously. Demographers predict that by 2030, average life expectancy will have climbed past 80 and people over 65 will account for more than 20 percent of the country’s population.</p>
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<p>Taken together, these changes amount to a dramatic transformation of American society that has only just begun — one that promises to have acute ramifications for the composition of our families, the makeup of our workforce, the functioning of our health care system, and even the layout of our cities. As America grows increasingly gray,<span id="more-3144"></span> the needs and desires of the elderly will become a more important and more visible part of the culture — and the years after age 65 will account for an increasingly large portion of our lives.</p>
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<p>Plenty has been said about how old age is changing now. But what will it be like for those of us who won’t be hitting our 50th reunions for several more decades? Amid all the demographic projections, and all the worries about resources, we tend to assume that the actual texture of life as an old person in the future will be more or less what it is today — that even as old age lasts longer and becomes more prevalent in society, the concept itself, and the kind of life one associates with it, will remain intact. But this is a failure of imagination: In fact, old age in the future — particularly if you’re looking at 2050 and later — promises to bear little resemblance to old age as it is experienced in 2011.</p>
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<p>Predicting trends in aging and preparing people for the changes ahead has become something of a cottage industry in recent years. Much of this takes the form of marketing and advice literature written by gurus promoting the so-called new old age. But there is also more serious work being done, both in academic settings like the MIT AgeLab and Stanford Center for Longevity — where researchers are studying new technologies, products, and policies geared towards making old age a less limiting and more fulfilling time in one’s life — and in private organizations experimenting with new models for how seniors with chronic illnesses might receive the care they need without being institutionalized. The American Society on Aging recently published a special issue of its journal Generations, devoted to the future of aging, and two weeks ago gathered researchers and care providers at their annual conference in San Francisco for a daylong symposium on the subject.</p>
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<p>When these experts look ahead, they see a population of people who are less vulnerable to isolation, less likely to be bored, and more adept at using technologies to stay healthy and compensate for various ways in which life has become more difficult. They also see a population less inclined to leave the workforce — or less able to leave it — for a life of pure leisure: “Retirement” in today’s sense is likely to shrivel and be pushed later into life.</p>
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<p>“We’re looking at people living 30 to 40 years longer than they did 100 years ago,” said Joseph Coughlin, director of the MIT AgeLab. “More of your adult life will be lived after the age of 50 than before age 50. The question is, what’re you going to do with it?”</p>
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<p>There are still unknowns, such as how and whether America will keep funding the health care system the old now count on, or whether the prevalence of dementia will continue to grow or be vanquished by medicine. And skeptics warn against fantasies of Peter Pan-style agelessness: There is no escaping that age changes how you move and how you think. But among the most resonant — and least obvious — points that aging experts make is that old age, though a constant throughout human history, does not refer to some static set of habits, joys, and frustrations. Rather, it is an evolving condition that is continuously defined, and redefined, with every generation that experiences it.</p>
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<p>Old age as we know it today owes much of its shape and character to a single decision the government made in 1935, when the Social Security Act set a mandatory retirement age of 65. “There was actually a theory, called ‘disengagement theory,’ that said it was mutually beneficial for older adults to remove themselves from active, productive roles in society,” said David Burdick, director of the Stockton Center on Successful Aging in New Jersey.</p>
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<p>That idea was a product of its time. Medical breakthroughs had sent infant mortality rates down and life expectancy up, and older workers were competing with a lot more young ones for jobs. The retirement system, according to Burdick, was essentially designed to ease these obsolete old people out of the workforce to make room. And even though retirement eventually ceased to be mandatory in the United States, the Social Security Act left behind a potent legacy in marking 65 as a fault line in the public imagination between those whom our society values and those it considers no longer productive.</p>
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<p>That fault line has started to fade in recent years, as more and more 65-year-olds elect to stay in the workforce either because they haven’t saved enough money to retire or because they just don’t feel like quitting yet. The next decade will see the line blur even further, as millions of baby boomers start reaching the line that marked the end of their parents’ careers and blowing right past it.</p>
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<p>“You look at surveys of baby boomers, something like 80 percent of them say they want to continue working after the age of retirement,” said Richard Adler, an affiliate of the Palo Alto nonprofit The Institute for the Future, who helped organize the symposium on the future of aging at last month’s conference.</p>
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<p>All told, by the time the boomers are done with it, old age is likely to be a very different beast than when they found it. Some, like Marc Freedman, author of a recent book on aging called “The Big Shift,” argue that a new life stage will have emerged. Just as adolescence became a household concept in the early 20th century that was shorthand for a whole set of behaviors, desires, and difficulties, so too will this as-yet-unnamed period — starting somewhere around 55 and continuing roughly through one’s mid-80s — become synonymous with a particular mode of life, a sort of second adulthood during which a person is not only active and autonomous but motivated by new professional and personal goals. It remains to be seen whether our nation’s marketers will succeed at inventing a catchy new term to describe it.</p>
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<p>Certain changes that age brings are unavoidable: Every generation can expect its knees to become creaky, its eyesight less keen; even very active seniors leave the house less than they once did. One reason experts foresee a more autonomous future for older people is that technology — now often seen as a cultural line that separates the oldest Americans from their younger counterparts — will increasingly integrate into people’s lives in a way that makes everyday tasks easier, not more confusing.</p>
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<p>Some of this technology relates to health. The old need a different kind of care than younger people — steady monitoring rather than occasional trips to the doctor — and there are devices being tested in pilot programs around the country that keep a constant eye on people’s vital signs from their homes and remind them to take their medication. If you’re old, quick detection of an abnormality — a weight change from fluid buildup, a refrigerator door that can tell you haven’t been eating, even a keyboard that can tell you’ve started typing more slowly than you used to — can save a costly and dangerous trip to the hospital later.</p>
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<p>“Many of the problems of aging are evanescent — they come and they go,” said Tracy Zitzelberger, the administrative director of the Oregon Center for Aging and Technology at Oregon Health &amp; Science University, which is developing a number of monitoring devices. “There are good days and bad days. When we only see our doctors on a good day because that’s when we don’t cancel our appointments, we get a very skewed assessment of our functioning. And that doesn’t get at the heart of the challenges of aging.”</p>
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<p>The smarter our houses get, the thinking goes, the longer we’ll be able to stay in them — watched passively and remotely by nurses and family long after the point where today we’d end up in a nursing home.</p>
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<p>Such pervasive monitoring may sound almost Big Brother-ish to someone who grew up in a world without it, but the 80-year-olds of the future won’t be those people — in fact, the hyper-networking of their homes will seem like just an extension of a life where one’s personal devices have long held and transmitted seemingly private information for the purpose of making life easier. And that’s where the cultural shift comes in: The baseline assumptions of future old people won’t be those of people who grew up in the 1940s, or even the 1960s. They’ll be shaped by people who came of age texting their friends, allowing their phones to track their whereabouts, and expecting to be generating — and receiving — information all the time.</p>
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<p>“Younger generations are much more proficient in navigating this gray line between the physical world and the virtual world, and they’ll continue that as they age,” said George Demiris, an associate professor of biobehavioral nursing and health systems at the University of Washington.</p>
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<p>In that sense, one of the key struggles that people face in old age — isolation and boredom — is likely to look very different in the future, if not vanish entirely for some. The people who will be facing these challenges in 40 years will be people accustomed to amusing themselves digitally, and creating a social life for themselves without another person physically present. To put it bluntly, the people who turn 70 in the year 2050 will be people who grew up playing video games. And the digital environment that now seems like a recipe for distraction — a constant feed of personal messages, links, and updates on one’s friends — starts to look a lot like a way for even a housebound person to stay engaged with the world.</p>
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<p>This will do more than just give old people something to do — it also promises to have a significant effect on the perceived role of elderly people in society, keeping them connected to the working world for longer, and restoring some of the buying power they would have forfeited as retirees. This is part of the so-called e-Quality Theory of Aging proposed by Douglas McConatha at West Chester University in Pennsylvania. Instead of letting technology marginalize the elderly the way it did following the industrial revolution, he says, we can expect it to have a positive impact this time around, restoring elderly people’s social status by sharply reducing the number of things they can’t do and by giving them back some of their influence in the market.</p>
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<p>There are at least two major issues looming over this happy, sunny future: the fact that 43 percent of people over 85 show symptoms of Alzheimer’s disease, and the possibility that the most promising changes up ahead will only be within reach of those who can afford them. There are those — see Susan Jacoby, author of the recent book “Never Say Die: The Myth and Marketing of The New Old Age” — who argue that any discussion about the future of old age that fails to take these issues into account is an exercise in science fiction, and even propaganda.</p>
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<p>It is extremely difficult, if not downright impossible, to predict how these tough issues will unfold down the line. Dementia is a focus of much medical research, but so far there is little evidence that a cure is possible. And the affordability of retirement — the extent to which the 20th-century benefits contract with old people will survive — is ultimately an issue that has to be worked out politically. To the extent that it depends on postponing benefits and rationing health care for retirees, that question will be harder, not easier, to solve as the politically powerful boomer generation fills out the ranks of retirees.</p>
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<p>Does such uncertainty mean that young people shouldn’t even try to imagine what old age will be like? Or does it mean the opposite — that we should try to nail down what we can, and brace ourselves for the rest? Because for all that stands to change politically and technologically in coming decades, one thing we can definitely count on is that the old people of the future will have been young once — and the lives they were accustomed to then will, more than anything else, determine the lives they expect to lead later. Here’s hoping the iPad 15 plays cat videos.</p>
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<p><em>Leon Neyfakh is the staff writer for Ideas. E-mail <a href="mailto:lneyfakh@globe.com">lneyfakh@globe.com</a>. </em><img src="http://cache.boston.com/bonzai-fba/File-Based_Image_Resource/dingbat_story_end_icon.gif" border="0" alt="" width="6" height="8" /></p>
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