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.

Workout

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

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

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.

Thursday 110908

Doesn’t a rainy day seem like the perfect time to row?

Workout
5000m Row +100 Air Squats – partition as necessary.

Compare to: Friday 110128 (not the most recent but the entry with comments)

TitanFit Trainers Workout
Freddy’s Revenge

for time
5x
5 – 185lbs (or 70% of your press 1RM) from shoulders to overhead anyhow
10 – Burpees

The following video from CrossFit.com was taken at CrossFit One World in Union City. Owner Freddy Camacho is joined by a seriously stacked group of CrossFitters including Jason Khalipa, Adrian Bozman, Pat Barber, and Kalista Pappas. “Freddy’s Revenge”, CrossFit Journal Preview – video [wmv] [mov]. There are a few “F” bombs during the video so not work or family safe.

Compare to: Monday 091109

 

Saturday 110212

Workout

Jerk

Find a new 1RM

This Is What Really Hides In Taco Bell’s “Beef”

By Jesus Diaz, Jan 24, 2011 11:25 PM

This Is What Really Hides In Taco Bell's "Beef"Taco Bell “beef” pseudo-Mexican delicacies are really made of a gross mixture called “Taco Meat Filling” as shown on their big container’s labels, like the one pictured here. The list of ingredients is gruesome. Updated.

Beef, water, isolated oat product, salt, chili pepper, onion powder, tomato powder, oats (wheat), soy lecithin, sugar, spices, maltodextrin (a polysaccharide that is absorbed as glucose), soybean oil (anti-dusting agent), garlic powder, autolyzed yeast extract, citric acid, caramel color, cocoa powder, silicon dioxide (anti-caking agent), natural flavors, yeast, modified corn starch, natural smoke flavor, salt, sodium phosphate, less than 2% of beef broth, potassium phosphate, and potassium lactate.

It looks bad but passable… until you learn that—according to the Alabama law firm suing Taco Bell—only 36% of that is beef. Thirty-six percent. The other 64% is mostly tasteless fibers, various industrial additives and some flavoring and coloring. Everything is processed into a mass that actually looks like beef, and packed into big containers labeled as “taco meat filling.” These containers get shipped to Taco Bell’s outlets and cooked into something that looks like beef, is called beef and is advertised as beef by the fast food chain.

Can Read more Saturday 110212

Monday 091109

Workout

Freddy’s Revenge

for time
5x
5 – 185lbs (or 70% of your press 1RM) from shoulders to overhead anyhow
10 – Burpees

The following video from CrossFit.com was taken at CrossFit One World in Union City. Owner Freddy Camacho is joined by a seriously stacked group of CrossFitters including Jason Khalipa, Adrian Bozman, Pat Barber, and Kalista Pappas. “Freddy’s Revenge”, CrossFit Journal Preview – video [wmv] [mov]. There are a few “F” bombs during the video so not work or family safe.

Monday 091102

We have 2 more weeks of Squatober left. Today, however, we are going over head and day after tomorrow, we squat again.

Workout

Press – 1 reps
Push Press – 2 reps
Push Jerk – 3 reps

Yes, that’s it…pick a weight, do 1 press, 2 push presses and then 3 push jerks, per round. Work up to failure on your Press.

THEN
“Mini” MetCon
2 rounds of:
500m Row / 400m Run
20 – Box Jumps

Compare to:
TITANFIT: Tuesday 090922