Indianapolis CrossFit Affiliate - TitanFit » Bench Press

Friday 111104

Herb — Fri, 04 Nov 2011 13:32:20 +0000

Workout

“Lynne”Similar Posts:

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Thursday 110901

Herb — Thu, 01 Sep 2011 13:07:45 +0000

Workout
“Lynne”

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’t let you live forever, but it can stave off the ravages of time.

By Amanda Mascarelli, Special to the Los Angeles Times

September 1, 2011

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. “A lot of things that we thought were just inherent to the aging process and were going to happen no matter what don’t really have to happen if you maintain an appropriate lifestyle,” says Jim Hagberg, a professor of kinesiology at the University of Maryland in College Park.

Motor neurons die, particularly from age 60 onward. This causes connections between muscle 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 Marquette University in Milwaukee. “Physical activity can offset some of that,” she says. “But there is this biological aging process going on — the neurons will die regardless of how fit you are.”

Some types of muscle are lost more quickly than others. You’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’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.

Beginning in the late 30s, 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. “You can’t send as much blood and oxygen to the working muscles, and the pace slows down,” says Jason Karp, a running coach based in San Diego. Hard aerobic training can offset the decline in VO2 max — up to a point.

With age, large, elastic arteries including the aorta (which shuttles blood from the heart) and the carotid artery (which feeds blood to the brain) get stiffer. As a result, blood pressure 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, “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.”

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, yoga 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 Mayo Clinic 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.

How much can exercise slow down the ravages of aging? Potentially a lot.

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. “Exercise, it turns out, is probably as powerful as any other kind of prevention strategy or treatment that has been assessed so far.”

Scientists are also encouraged by studies on mice with a certain genetic 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).

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.

“We protected not just the muscles — which people conceptually would say, ‘Well, yeah, it makes sense that if you run, your muscles will be protected’ — but even their cataracts, their kidneys, their gonads,” Tarnopolsky says.

Similar results can be seen in humans. For 21 years, researchers at Stanford University have studied the effects of consistent exercise on 284 runners 50 and older. In a 2002 article in the Archives of Internal Medicine, 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.

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, cancer 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.

“You’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,” Tarnopolsky says.

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Tuesday 110503

Herb — Tue, 03 May 2011 13:20:46 +0000

0600 Workout
Five rounds for time of:
15-Ring rows
15-155 pound* Bench press
15-225 pound* Back squat
Set up rings and box such that heels are at the height of the bottom of the rings.
*Scale to 50% of your 1RM, or 135 lbs (BSquats), 115 lbs (BPress)

1700 Workout
“Nancy”
5x
400m Run
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Thursday 110414

Herb — Thu, 14 Apr 2011 15:11:12 +0000

Warm-up
Run 3x 400m with 3:00 rest between each. This warm-up will repeat and the rest will declin

Workout
“Lynne”
Bench Press
Pull-ups

Half of Americans use supplements

By Madison Park, CNN

April 13, 2011 12:02 p.m. EDT

More than half of U.S. adults are using vitamins and supplements.

(CNN) — As more than half of U.S. adults are popping vitamins and supplements, the question remains — has it made Americans healthier?

That depends on whom you ask.

The Centers for Disease Control and Prevention said Wednesday that more of half of U.S. adults use dietary supplements — including multivitamins, minerals and herbs.

That rise, from 42% in 1988 to 53% in 2006, has fueled the growth of the supplement industry to a $27 billion behemoth, according to Consumer Reports.

Dietary supplements are not regulated by the U.S. Food and Drug Administration in the same way as drugs. The makers do not have to prove safety or effectiveness.

“There’s a false perception that supplements fall under the same regulatory umbrella as prescription drugs,” said Dr. Orly Avitzur, medical adviser for Consumer Reports. “That’s not the case.”

“We really don’t know what’s inside.”

FDA cracks down on tainted dietary supplements

The most popular supplements are multivitamins, used by 39% of U.S. adults in 2006.

Some consumers mistakenly view supplements as a way to make up for a poor diet.

“It’s a Band-Aid approach to think you can eat poorly and just take a vitamin and you’ll be equal to another person who eats well and exercises and takes care of their health and gets regular checkups,” Avitzur said. “There’s no substitute for a healthy lifestyle.”

While some are helpful, supplements can’t entirely replace proper nutrition, said Roberta Anding, an American Dietetic Association spokesperson.

“I will always say the reason to eat fruits and vegetables — it’s not vitamin C, it’s because of the colors, it’s the words you can’t pronounce,” she said, referring to nutrients like lycopene, quercetin or indoles. “That’s the reason you eat fruits and vegetables. To just throw vitamin C at it, it doesn’t do nutrition justice.”

Multivitamins can be an insurance policy if you don’t get enough of specific vitamins, but it can’t replace a healthy diet, she said.

Health.com: Your vitamin cheat sheet

“Depending on the supplement, the money on supplements can be better off spent on food,” she said, suggesting wholesome fruits and vegetables that pack vitamins, minerals and nutrients.

Over two decades, researchers have seen increased use of calcium, vitamin D and folic acid.

About 61% of women over the age of 60 take calcium, compared with only 28% in 1988-1994. Also, 56% of women in that age group take vitamin D supplements, compared with only 30% in 1988-1994.

Scientific evidence shows that vitamin D and calcium help to treat bone loss. Folic acid can help pregnant women prevent major birth defects.

Zinc may curb cold symptoms

Jaime Gahche, main author of the CDC report, and her co-authors analyzed responses from a sample size of 37,596, using National Health and Nutrition Examination surveys. Participants were asked what supplements they had taken in the past 30 days and submitted the product label to National Center for Health Statistics nutritionists.

Gahche said it was unclear from the data whether increased supplement use has made Americans healthier.

“With this data, we couldn’t answer that,” she said. “We can’t make any causal relationships — this is providing the estimates. I don’t think we have any answers whether it’s made us healthier or not.”

Several epidemiological studies showed there was no significant difference between people who take supplements and those who do not, said Anding, a registered dietitian and director of sports nutrition at Texas Children’s Hospital.

Just because it might not make a difference in public health, “it doesn’t mean it’s universally true for everyone,” she said. Supplements could make a big difference for individuals who have certain vitamin deficiencies or food allergies.

Consumer Reports: 11 supplements to consider

Gladys Block, professor Emerita of public health nutrition at University of California Berkeley said, “I really believe that essentially everybody can benefit from a multivitamin.”

Block wrote a research paper comparing a sample size of 1,000. Those who used dietary supplements had lower blood pressure, better plasma levels, and stress status than those who did not.

“They were healthier, in those respects and so, that’s one piece of evidence,” she said. “It doesn’t tell the whole story. I believe there is evidence that people can be healthier as a result of taking vitamin and mineral supplements.”

“It used to be most of the scientific world was against most types of supplement. That has changed over the last 15 years. A lot of people recognize the benefit of multivitamins. There is increasing support in the science, like folate, like calcium.”

Certain dietary supplements such as vitamin D and fish oil have proven benefits, but others like bitter orange and vitamin B5 lack evidence.

Consumer Reports: 12 supplements to avoid

Just because you can purchase it at a health store, it doesn’t mean it’s going to make you healthy, said Avitzur, neurologist and medical adviser at Consumer Reports said.

“By no means do I want to paint the industry with the same brush,” she said. “It’s important to look for sources. It’s important to read up about it.”

She advised consulting with doctors first about taking supplements.

“Consumers will hesitate sometimes when a doctor prescribes medications,” she said. “They want to know about side effects, safety, and they ask good questions. When it comes to supplements, you should ask the same questions. Those things apply — talk to your physician.”

Some supplements can interfere with prescription drugs and too much can cause neuropathy and in severe cases, organ damage.

“Too much of a good thing, even supplements that are safe, can be bad for you,” Avitzur said.

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Wednesday 110316

Herb — Thu, 17 Mar 2011 12:17:51 +0000

Workout

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

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Friday 110121

Herb — Sat, 22 Jan 2011 22:21:21 +0000

Workout

Bench Press (yeah, that’s right BENCH PRESS!)

Find a new 1RM

Mini MetCon
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Wednesday 101215

Herb — Wed, 15 Dec 2010 14:38:40 +0000

WOW…only 10 more days until Christmas!

Workout
Clean, 1RM
Bench press, 1RM

TitanFit Trainers WOD
Add – Front Squat 1RM

Study: Exercise key to keeping off excess pounds

More than 30 percent of American adults are obese and many try to lose those pounds they’ve packed on over the years. But young adults who keep exercising are more likely to minimize weight gain later in life.

Being physically active is a key component when it comes to keeping excess pounds at bay as you get older.

For those who have always been active, exercise is a way of life.

Dr. Arlene Hankinson from Northwestern University’s Feinberg School of Medicine studied a group of young adults starting at age 18 to 30 who took part in a long term study looking at coronary artery risk factors. Their physical activity levels were tracked at six different times over 20 years.

“Maintaining higher levels of physical activity over time was associated with gaining less weight as you transition from young adulthood to middle age,” said Dr. Hankinson.

Hankinson emphasizes that women benefit more than men from maintaining higher activity to prevent weight gain.

But it’s not easy.

Of those studied, only 11 to 13 percent were able to consistently maintain high intensity workouts.

The study appears in this week’s JAMA Report.
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Tuesday 101102

Herb — Tue, 02 Nov 2010 04:06:02 +0000

Workout

“Lynne”

For Lynne as rx’d, each “round” is 5 minutes long.

Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Pull-ups. Complete as many Pull-ups as possible (your set is complete once you release the bar). Now rest for what remains of the original 5 minutes (e.g. if it takes you 2 minutes to BP and do the Pull-ups, rest 3 minutes). Repeat 4 more time. Got it, good.Similar Posts:

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Monday 100802

Herb — Tue, 03 Aug 2010 00:24:38 +0000

Happy August!

Workout
“Lynne”

5x
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Saturday 100424

Herb — Sat, 24 Apr 2010 14:32:19 +0000

Workout

“Lynne”

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