Friday 150130

The last Friday of January.  Spring is almost here!

EMOM for 16 minutes
Even – 20 Double Unders (Try Double Unders for 30 seconds if you are unable to complete Double Unders…not a bunch of single unders)
Odd – 7 Cleans (95/65)

From The New York Times

For Athletes, the Time of an Event Can Affect Performance

Athletes have long sought ways to gain even a small edge that can make the difference between getting a medal and finishing in the middle of the pack, like altitude training or even performance-enhancing drugs.

Now British researchers are reporting that something completely legal and much less damaging to the body can dwarf the effects of drugs like EPO or testosterone. What really matters, they say, is whether the time of an event is in sync with an athlete’s body clock.

The most extreme example involves people who naturally go to bed late and wake up late. Even trying as hard as they can, they are as much as 26 percent slower when they sprint in the morning as in the evening. Individuals, like runners or cyclists, and people playing team sports, like soccer or football, would be affected.

“Quite a remarkable finding,” said Carlyle Smith, a circadian rhythm expert and emeritus professor at Trent University in Canada who was not involved in the research.

The results, published Thursday in the journal Current Biology, diverge sharply from those of earlier studies that found that performance peaks in the evening. The lead researcher, Roland Brandstaetter of the University of Birmingham, said the previous research had measured athletes together — those who woke early, those who woke late, and those in between. When Dr. Brandstaetter lumped his athletes together he, too, found that, as a group, they performed best in the evening. It was only when he divided the athletes into groups according to their circadian rhythms that profound differences emerged.

The study was small — the researchers tested 20 competitive field hockey players and 22 competitive squash players six times a day.

The early risers tended to wake up, on average, around 7 a.m. on weekdays and 7:30 on weekends; intermediate risers got up about 8 on weekdays and 9:10 on weekends; and the late risers awoke about 9:30 on weekdays and 11 on weekends. The researchers evaluated their performances with measures involving sprinting tests and, for the squash players, a test of concentration and alertness in which the athletes had to hit a ball into a small area.

The early risers had their peak performances at midday, the intermediate group did best in the afternoon and the late risers did best in the evening. Everyone did the worst at 7 a.m.

Dr. Brandstaetter said some earlier studies had examined as many as 20 athletes while others had as few as six to eight.

Scientists not involved in the research said the findings make intuitive sense. “Every athlete knows that there are times of day when they perform best,” said Dr. Benjamin D. Levine, the director of the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital in Dallas.

But researchers also said that the large differences in performance that the study found needed to be replicated. Dr. Levine said future studies should also involve larger groups of elite athletes and more rigorous performance tests that accurately reflect each athlete’s chosen sports.

Kenneth P. Wright Jr., the director of the sleep and chronobiology lab at the University of Colorado, Boulder, said the findings seemed consistent with what is known about biological clocks. Researchers have long known that an individual’s natural circadian rhythm controls body temperature, heart rate, reaction time and concentration, so it might be expected that individual biological clocks would affect athletic performance.

The good news for athletes is that circadian clocks can be tweaked. Dr. Brandstaetter says he deliberately alters his depending on what he plans to do, adjusting factors like light, activity and meal times. He normally does not get up early or late, but somewhere in between. But he makes himself an early riser for work and becomes a late riser when he is on vacation. He is now working with athletes, doing what he calls “circadian coaching.” The idea is to change the natural biological clocks of those who are naturally late risers when their sporting events — like marathons — start early in the day.

Of course, there is more to athletic performance than physiology, exercise researchers noted. “One of the biggest problems in athletic performance research is that we cannot replicate the highly motivated and competitive situations in the laboratory,” saidHirofumi Tanaka, an exercise researcher at the University of Texas in Austin.

Yet, he adds, “there is no question that circadian rhythms affect sports performance.” That is one reason athletes worry about jet lag, which can disrupt circadian rhythms “and become a performance killer.”

As for coaches and team owners, Dr. Smith said, “It would be handy to know the phenotype of all of your team members. You could predict who would be playing well at various times of day.”

“Chronomoneyball,” he quipped.

Wednesday 141119


Power Clean Hell

135/95 – 1-the 1st minute, 2-the 2nd minute, 3-the 3rd…up to 10-the 10th minute.

drop 20 lbs (115/75) and start again…

drop an additional 20 lbs (105/55)  and start 1 last time.

From The New York Times

Almost no one will dispute that when a baby is born, breast milk is the best nutrition a mother can provide. All mammals nurse their young, and breast milk benefits a newborn infant in ways above and beyond nutrition. In fact, until 1 to 2 years of age, the American Academy of Pediatrics, the World Health Organization, the Institute of Medicine and more promote breast-feeding as optimal.

Unfortunately, breast-feeding until that age is often difficult, if not impossible, because mothers have to return to work, and children go off to preschool or day care. So we often replace human milk with the milk of cows or other animals. But at a certain point, we have to acknowledge that we are the only mammals on the planet that continue to consume milk after childhood, often in great amounts.

More and more evidence is surfacing, however, that milk consumption may not only be unhelpful, it might also be detrimental. This is in spite of the fact that the United States Department of Agriculture and other organizations advocate that even adults should drink at least three cups a day.


CreditNellie Doneva/Abilene Reporter-News, via Associated Press

More than 10,000 years ago, when human beings began to domesticate animals, no adults or older children consumed milk. Many people don’t drink it today because they are lactose intolerant. They do just fine.

But if you believe the advertising of the dairy industry, and the recommendations of many scientific bodies, they are missing out on some fantastic benefits to milk consumption: that milk is good for bones, contains calcium and vitamin D, and “does a body good.”

There’s not a lot of evidence for these types of claims. In 2011, The Journal of Bone and Mineral Research published a meta-analysis examining whether milk consumption might protect against hip fracture in middle-aged and older adults. Six studies containing almost 200,000 women could find no association between drinking milk and lower rates of fractures.

More recent research confirms these findings. A study published in JAMA Pediatrics this year followed almost 100,000 men and women for more than two decades. Subjects were asked to report on how much milk they had consumed as teenagers, and then they were followed to see if that was associated with a reduced chance of hip fractures later in life. It wasn’t.

A just-released study in The BMJ that followed more than 45,000 men and 61,000 women in Sweden age 39 and older had similar results. Milk consumption as adults was associated with no protection for men, and an increased risk of fractures in women. It was also associated with an increased risk of death in both sexes.

This wasn’t a randomized controlled trial, and no one should assume causality here. But there’s no association with benefits, and a significant association with harms.

Even studies that examine the nutrients in milk, trying to look for protective effects, often come up short. A 2007 meta-analysis in the American Journal of Clinical Nutrition examined high-quality studies of how calcium intake was related to fractures. The many studies of more than 200,000 people age 34 to 79 could find no link between total calcium intake and the risk of bone fractures.

This meta-analysis also reviewed randomized controlled trials that examined if calcium supplements could lower the risk of fracture. More than 6,000 middle-aged and older adults participated in these studies, where subjects were randomly assigned to get extra calcium or a placebo. Not only did the extra calcium not reduce the rate of fractures, the researchers were concerned that it may have increased the risk of hip fractures.

In the United States, milk is often fortified with vitamin D, which many believe also lends the drink bone-friendly properties. But the evidence behind this assumption is sketchy as well. It is true that vitamin D is necessary for calcium absorption, and for bone health, but that doesn’t mean that most people need to consume more. A meta-analysis published this year in The Lancet examined the effect of vitamin D supplementation on bone mineral density in middle-aged and older adults. It found that, for the most part, consuming extra vitamin D did not improve the bones of the spine, hip or forearm. It did result in a statistically significant, but less clinically meaningful, increase in bone density at the top of the thighbone. Taken as a whole, however, vitamin D had no effect on overall total body bone mineral density.

None of this should be taken to mean Read more Wednesday 141119

Thursday 140206

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

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


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

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

Shivering, Like Exercise, May Help Boost Weight Loss

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

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

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

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

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

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

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

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

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

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

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

Wednesday 140122

Using 70%-75% of your 1RM, complete 2 Snatches EMOM for 12 minutes.  Of course we will warm up with a heave single.

None to day

From The New York Times

Seeing X Chromosomes in a New Light

In a female mouse’s brain, a left-to-right pattern in the silencing of the X chromosome. These patterns may influence how individual brains function.

The term “X chromosome” has an air of mystery to it, and rightly so. It got its name in 1891 from a baffled biologist named Hermann Henking. To investigate the nature of chromosomes, Henking examined cells under a simple microscope. All the chromosomes in the cells came in pairs.

All except one.

Henking labeled this outlier chromosome the “X element.” No one knows for sure what he meant by the letter. Maybe he saw it as an extra chromosome. Or perhaps he thought it was an ex-chromosome. Maybe he used X the way mathematicians do, to refer to something unknown.

Today, scientists know the X chromosome much better. It’s part of the system that determines whether we become male or female. If an egg inherits an X chromosome from both parents, it becomes female. If it gets an X from its mother and a Y from its father, it becomes male.

Cells silence X chromosomes in different patterns, sometimes skewing entire organs toward one parent. Clockwise from top left, a mouse’s cornea, skin, cartilage and inner ear. Dr. Jeremy Nathans hopes his colored maps serve as an atlas for the effects of X-chromosome inactivation on women.

But the X chromosome remains mysterious. For one thing, females shut down an X chromosome in every cell, leaving only one active. That’s a drastic step to take, given that the X chromosome has more than 1,000 genes.

In some cells, the father’s goes dormant, and in others, the mother’s does. While scientists have known about this so-called X-chromosome inactivation for more than five decades, they still know little about the rules it follows, or even how it evolved.

In the journal Neuron, a team of scientists has unveiled an unprecedented Read more Wednesday 140122

Monday 130617

Snatch – EMOM 3 @70% of 1RM
Clean and Jerk – EMOM 3 %70% of 1RM
Both for 5 minutes each.

When you think you have heard of everything…from

Eyeball licking fad among teens can cause blindness and pink eye, experts warn

(Marshall Brain)
By James T. Mulder on June 17, 2013 at 9:08 AM, updated June 17, 2013 at 11:02 AM
Syracuse, N.Y. — Eyeball licking, a teen fad that started in Japan, can cause blindness, “pink eye” and other health problems, health experts are warning.

News of the trend among Japanese teens called oculolinctus, also known as “eyeball licking” or “worming,” went viral last week after the Chinese news site Shanghaiistreported on it.

“This is a dangerous practice which has the potential to spread a number of bacteria that reside in the mouth to the eye resulting in bacterial infections such as conjunctivitis (pink eye) to styes as well as abscesses involving the lids and eye socket,” Dr. Robert Glatter, an emergency medicine physician at Lenox Hill Hospital in New York, told

The Huffington Post interviewed ophthalmologists who warned of potential health risks like blindness, corneal abrasions and eye chlamydia.

Some reports say the fad was sparked by a Japanese music video from the band Born, which features an eyeball licking scene.

Japanese blog Naver Matome interviewed one concerned teacher who said that he ran into two sixth grade students licking each others’ eyeballs in an equipment room. After he confronted them, they admitted it was popular in their class. His independent survey of students confirmed his fears: One-third of the children admitted to eyeball licking.

The Japanese teacher also noted with growing concern that he saw up to 10 students at a time wearing eye patches, which he realized were hiding eye ailments. reported the fad has spread across the globe, from Japan to the U.S. Virgin Islands, and is depicted in photos, cartoons and videos on Tumblr and YouTube.

Eyeball licking comes with many risks, experts say. It’s Read more Monday 130617