Wednesday 150805

Workout – From

Burpee + 185-lb or 50% of your 1RM back-squat ladder
Rest 3 minutes
Burpee + 115-lb or 50% of your 1RM shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb or 50% of your 1RM deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

For the TitanFit gang headed to Vegas…from The Huffington Post

The Best And Worst Booze To Drink If You Want To Lose Weight

(Main photo: Getty Images)

Alcohol can either give you a beer belly or help you uncover your abs. After all, while one Archives of Internal Medicine study shows that people who put back one or two drinks a day are less likely to gain weight, research in The American Journal of Clinical Nutrition shows that men consume an extra 433 calories on days they have just a couple of drinks.

While lowered inhibitions and drink-fueled munchies have something to do with it, 61 percent of the caloric increase comes from the alcohol itself. So, if you’re trying to lose weight while still enjoying the occasional drink, you’d better be wise about which drinks you choose. Here are the best and worst booze you can order.




(photo: Flickr)

Red or white, you can expect to consume roughly 100 to 120 calories per glass. (That’s assuming, however, that you’re drinking a standardized 5-ounce glass. Research from Iowa State and Cornell shows that people tend to over-pour by 12 percent.)

However, there are some considerations to make when picking grapes: White wine typically contains fewer carbohydrates than does red wine, which makes a small difference in terms of calories, says Caroline Cederquist, M.D., author of The MD Factor and creator of bistroMD. Meanwhile, red wine is richer in antioxidants, and a 2014 study in The Journal of Nutritional Biochemistry, red wine’s ellargic acids delay the growth of fat cells while slowing the development of new ones.



(photo: Pixabay)

“A fortified wine with higher alcohol content and infused spices and herbs, vermouth is a calorie saver if you have it by itself–as it’s commonly served in Europe,” says Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss. A 1.5-ounce serving contains a mere 64 calories, and typically contains about 15 to 18 percent alcohol, she says. Plus, research out of Budapest shows that it’s jam-packed with polyphenol compounds, which may promote healthy weight loss.

Still, remember that if you mix it into a Manhattan or martini, you’re probably going to be consuming far more calories and sugar, Fear says.

Straight Liquors


(photo: Getty Images)

When it comes to getting the most alcohol for the fewest calories, shots and straight booze on the rocks are the way to go. “There isn’t much of a difference between 80-proof hard liquors,” Cederquist says. “They all have around the same amount of calories and carbohydrates.” And as calories increase along with alcohol content, the difference isn’t huge. For instance, a shot of 86-proof whiskey contains 105 calories and a shot of 80-proof vodka contains 97.

However, you also need to keep in mind that the sweeter the liquor, the more calories it typically contains, she says. “If you’re looking for a lower calorie alternative, avoid the flavored vodkas and spiced rums and go for the original or ‘plain’ option offered,” she says. “If you are looking for a flavor boost, try low-calorie mixers like a flavored seltzer or fresh squeezed lemon or lime. This will provide the taste without the calories.”

Light Beers


(photo: Getty Images)

With fewer calories and carbs, these are the best brewskis for weight loss, Cederquist says. Many light beers contain 90 to 100 calories per 12 ounces, while extra-light beers pack about 55 to 65.

However, just don’t use that as an excuse to have more beers than you typically would, or you’ll undo all benefits. Hey, they generally pack less alcohol, right? Well, yeah, but they actually tend to have a higher percentage of their calories coming from alcohol compared to standard brews. Budweiser Select 55 for example derives 88.2 percent of its calories from alcohol, compared to Bud Light at 74.1 percent, and regular Budweiser at 66.9 percent calories, Fear says.


Sugar-Packed Cocktails


(photo: Getty Images)

“Margaritas and Long Island Iced Teas can set you back more calories than a large order of McDonald’s French Fries,” Fear says. Even worse, calories from sugar-laden drinks come as a sneak attack. When you drink a marg, your body is so overwhelmed with the alcohol content that your body doesn’t properly metabolize the sugar. Instead, it stores the sweet stuff as fat.

There is never a good excuse to drink these and other sugar-filled cocktails especially if you are trying to lose weight or not develop diabetes, she says. Now, if you’ve got a skilled mixologist behind your bar, you’re probably calorically safe ordering a cocktail. After all, he’d never serve up one of these artless offenses.

High-Alcohol Craft Beers


(photo: Getty Images)

“The last five years have seen an explosion of craft breweries creating high-alcohol varieties, which pack more calories per bottle than you may realize,” Fear says. Remember, more alcohol means more calories. Every gram of the good stuff contains seven calories.

For instance, Flying Dog Horn Dog, which contains 10.2 percent alcohol by volume, also contains 314 calories per bottle, and Dogfish Head 120 Minute IPA boasts 18 percent alcohol by volume, but also packs 450 calories into each bottle. That’s a meal in a glass. Unfortunately, though, all that alcohol can wind up making you hungrier.

Monday 131230


CrossFit Total

Compare to: Wednesday 130731 or Tuesday 130430 or Wednesday 130227

From The New Yorker


I first saw the kettlebell at the gym. Amidst the mirrors, the gleaming weight machines, the whir of ellipticals and treadmills, it looked conspicuously medieval, primitive, even a bit sinister, as though it were part of an intricate and now obsolete system of weights and measures, or a weapon used by the barbarians when they stormed Rome. And yet, there was something comforting about the pleasingly round shape, like a potbellied stove or a witch’s cauldron.My wife was pregnant with our second child. Surely this had something to do with my attraction to it—the feeling that I must prepare. Unlike the birth of our first child, which was a natural one, the second birth was a C-section. My wife’s hospital gown buttoned at the back. The lights were bright and harsh, as if in a stadium. Her hair was bunched beneath a shower cap. She shivered—the room was freezing. And then, after my son was allowed a brief communion with his mother, we were sent to a room to sit by ourselves, where I performed that curious father dance—the manic, loose-kneed bouncing, the shrugged shoulders, the little consoling noises, all to no avail—while a new life screamed in my arms.

Perhaps the mystery of my attraction to the kettlebell, and where it led me, is solved in this very digression. In the run up to such a vulnerable moment, you need to be strong.

* * *
The kettlebell was, it turns out, a gateway drug to the fitness cult to which I now belong: CrossFit. Joining CrossFit is similar to joining a gym, but the spaces, called “black boxes,” are barren, utilitarian, almost willfully ugly. There are no mirrors. There is a faintly post-apocalyptic vibe to the culture, as though it were training for survival. The workouts are done in groups, ideally to very loud music, and each one begins with everyone in a circle, saying their names and, in my experience, volunteering some outrageously harmless bit of personal information like their favorite cereal as a kid, or their plans for the coming weekend. In the supportiveness, the positivity, there may be touches of est and A.A., but when I say that CrossFit is something of a cult I don’t mean that it brainwashes you. I mean that, while CrossFit’s focus is the body, it addresses a need that is mostly mental—a need for personal transformation.

CrossFit, founded in 2000, is structured around a central accrediting organization and its affiliates, the number of which has increased by about fifty per cent each Read more Monday 131230

Posted in CFT

Friday 121012


CFT (CrossFit Total)

Max on BSquats, Press and Dead Lift.  That is all.

I am buying the most improved (largest percentage of weight improvement) a “Juanita” Margarita

From The New York Times…
Are You Likely to Respond to Exercise?


Kristian Sekulic/Getty Images

Research has confirmed that people’s physiological responses to exercise vary wildly. Now a new genetic test promises to tell you whether you are likely to benefit aerobically from exercise. The science behind the test is promising, but is this information any of us really needs to know?

The new test, which is being sold by a British company called XRGenomics, is available to anyone through the company’s Web site and involves rubbing inside your cheek with a supplied swab and returning the tissue sample to the company. Results are then available within a few weeks. It is based on a body of research led by James Timmons, a professor of systems biology at Loughborough University in England, and colleagues at the Pennington Biomedical Research Center in Louisiana and other institutions.

That original research, published in a landmark 2010 study, looked into the genetics of why some people respond to endurance exercise so robustly, while others do not. Some lucky men and women take up jogging, for example, and quickly become much more aerobically fit. Others complete the same program and develop little if any additional endurance, as measured by increases in their VO12 max, or their body’s ability to consume and distribute oxygen to laboring muscles.

For the 2010 study, Dr. Timmons and his colleagues genotyped muscle Read more Friday 121012

Posted in CFT