Monday 140630

Rut roh…July is almost here.  Christmas in July coming soon!

Workout

Push Press – Heavy Triple

MetCon
For time:
“Cold Sore”
5x
10 – Burpees
10 – 65 lbs Thrusters
Then 
50 – Double Unders

Unable to perform double unders? Sub Butt Kickers, Tuck Jumps or 4 to 1 Single unders

Here’s the story behind the name. We had a new member that did Burpees (yea Burpees) for the first time. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, “I hate Herpes”. Cold Sore seems a bit more PC, so there you have it.

From The New York Times

For Fitness, Push Yourself

Patrik Giardino/Getty Images

Intense exercise changes the body and muscles at a molecular level in ways that milder physical activity doesn’t match, according to an enlightening new study. Though the study was conducted in mice, the findings add to growing scientific evidence that to realize the greatest benefits from workouts, we probably need to push ourselves.

For some time, scientists and exercise experts have debated the merits of intensity in exercise. Everyone agrees, of course, that any exercise is more healthful than none. But beyond that baseline, is strenuous exercise somehow better, from a physiological standpoint, than a relative stroll?

There have been hints that it may be. Epidemiological studies of walkers, for instance, have found that those whose usual pace is brisk tend to live longer than those who move at a more leisurely rate, even if their overall energy expenditure is similar.

But how intense exercise might uniquely affect the body, especially below the surface at the cellular level, had remained unclear. That’s where scientists at the Scripps Research Institute in Florida stepped in.

Already, these scientists had been studying the biochemistry of sympathetic nervous system reactions in mice. The sympathetic nervous system is that portion of the autonomic, or involuntary, nervous system that ignites the fight or flight response in animals, including people, when they are faced with peril or stress. In such a situation, the sympathetic nervous system prompts the release ofcatecholamines, biochemicals such as adrenaline and norepinephrine that set the heart racing, increase alertness and prime the muscles for getaway or battle.

At Scripps, the scientists had been focusing on Read more Monday 140630

Tuesday 140107

Workout

Push Press – Heavy Triple

MetCon
For time:
“Cold Sore”
5x
10 – Burpees
10 – 65 lbs Thrusters
Then 
50 – Double Unders

Unable to perform double unders? Sub Butt Kickers, Tuck Jumps or 4 to 1 Single unders

Here’s the story behind the name. We had a new member that did Burpees (yea Burpees) for the first time. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, “I hate Herpes”. Cold Sore seems a bit more PC, so there you have it.

From CNN

Son’s plea inspires woman’s weight loss

Join the conversation
By Jacque Wilson, CNN
updated 7:13 AM EST, Mon January 6, 2014
Jenny Spencer, 33, started gaining weight early in life. But it wasn't until her now ex-husband Jeff started having chronic health issues that she really put her own health on the back burner.
Jenny Spencer, 33, started gaining weight early in life. But it wasn’t until her now ex-husband Jeff started having chronic health issues that she really put her own health on the back burner.
STORY HIGHLIGHTS
  • Jenny Spencer put her health on the back burner while caring for two kids and her husband
  • Spencer’s son asked a question that made her realize she was missing out on life
  • She reached her goal weight in March and has maintained her 64-pound loss

(CNN) — With the one-track mind of a 6-year-old, Logan interrogated his mother, Jenny Spencer.

Why are the other moms skinnier than you? he asked at the park.

If you took weight loss pills, would you be skinny? he wondered during a TV infomercial.

Spencer brushed off his questions. He was 6 and curious about the world around him. She was exhausted, trying to care for two young boys and her husband, who had chronic health issues. Her own health had fallen to the bottom of the to-do list.

But Logan’s last question hit her like, well, the elephant in the room.

If you got skinny, would you be able to play with me?

“My heart broke,” Spencer wrote on iReport. “And from that moment forward, I began the transformation into a healthier lifestyle for my children.”

When Spencer stepped on the scale in June 2012, the number 200 came as no surprise. More than a dozen people had asked her over the past few years whether she was pregnant. Two had rubbed her belly when there was no baby at all.

The extra weight caused pain in Spencer’s hips when she walked, and the doctor warned that she was on the verge of type 2 diabetes.

She had tried dieting after her second son, Brody, was born. Weight Watchers helped her drop 10 pounds, but she quickly gained 20 back. Her sister, “a health nut,” encouraged her to try different cleanses. All left her feeling like a failure.

She was depressed, anxious and overwhelmed.

“You know, I started every Monday dreaming I could change my life,” Spencer remembered. “It was nearly a decade of that.”

Logan’s question made her realize she was missing her sons’ lives — and her own.

Spencer started counting calories, keeping her daily total under 1,500. She also began going on short walks around the block and parked her car in the farthest spot from the grocery store door.

A few months later, Spencer and her husband separated. But instead of using food to cope with the rush of emotions as she once would have, Spencer turned to exercise.

“5 pounds at a time. That made each step achievable.”
Jenny Spencer

“I used that as more motivation to stay healthy for the boys,” she said. “My goodness, if I’m going to have to do this on my own and be an example for them, I have to be strong.”

Working out was difficult at first; the pain in her hips prevented her from moving very far, very fast. But over time she joined a walking club at work and started strength training one or two days a week.

She focused on losing just 5 pounds at a time, because the thought of losing 60 pounds to reach a healthy BMI was intimidating. Reaching each smaller goal inspired her to keep going.

By March 2013, she had lost 64 pounds.

“When you’re that heavy, you feel like you’ve lost hope,” Spencer said. “When you finally reach your goal, it’s the most amazing thing.”

Every Sunday, the Spencer family goes on a 10-mile bike ride near their home in Aurora, Colorado. They eat no-sugar cereal and skim milk for breakfast, Lean Cuisine meals or veggie smoothies for lunch, and lean protein with vegetables and brown rice for dinner. Water is Spencer’s “secret weapon.”

Her diet has become a lifestyle. She’s careful about what she eats but allows herself treats in moderation. Deprivation is not the way to keep the weight off, she knows.

Spencer’s energy is up, and her pain is gone. But the happiness she feels can’t compare to the joy on her sons’ faces when she joins them on the playground.

“I am able to take my kiddos to the park and actually play with them instead of sitting on the sidelines.”

Thursday 130110

Workout
For time:
“Cold Sore”
5x
10 – Burpees
10 – 65 lbs Thrusters
Then 
50 – Double Unders

Unable to perform double unders? Sub Butt Kickers, Tuck Jumps or 3 to 1 Single unders

Here’s the story behind the name. We had a new member that did Burpees (yea Burpees) for the first time. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, “I hate Herpes”. Cold Sore seems a bit more PC, so there you have it.

Wednesday 120530

Workout
For time:
“Cold Sore”
5x
10 – Burpees
10 – 65 lbs Thrusters
Then
50 – Double Unders

Unable to perform double unders? Sub Butt Kickers, Tuck Jumps or 3 to 1 Single unders

Here’s the story behind the name. We had a new member that did Burpees (yea Burpees) for the first time. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, “I hate Herpes”. Cold Sore seems a bit more PC, so there you have it.

TitanFit Kids Workout
4x
100m Run
10-Wall Ball Shots
10-Sit-ups

Tuesday 081125

Warm-up
Work on rack position and high hang cleans…for tomorrow’s workout is Cleans!

Workout
For time:
“Cold Sore”
5x
10 – Burpees
10 – 65 lbs Thrusters
Then
50 – Double Unders

Unable to perform double unders? Sub Butt Kickers, Tuck Jumps or 3 to 1 Single unders

Here’s the story behind the name. We had a new member that did Burpees (yea Burpees) for the first time. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, “I hate Herpes”. Cold Sore seems a bit more PC, so there you have it.