Tuesday 140311

It is relatively warm outside.  Let’s run!


Kel (Little Kelly)
200m Run
15-Box Jumps
15-Wall Ball Shots

From Physical Culturalist


On March 9, 2014 by Physical Culturist

Written by: By Poliquin™ Editorial Staff

the benefits of strength training

Everybody should strength train. There is no other exercise mode that can give you as many amazing physical, mental, and overall health benefits as weight training.

By lifting weights you will learn who you really are and what you are capable of. Challenging your body is an exceptional method for developing the strength of your mind. As you discover the depth of your drive, you learn to persevere and overcome failure—we all have rough days in the gym, but those are the ones that make a difference.

By lifting heavy stuff, you will change your life for the better and develop self-confidence. Having physical strength gives you a reassuring sense of your place in the world: Knowing that chin-ups are effortless, or that you can full squat more than your body weight has a remarkable positive effect on your identity.

Now, the most important thing is that you choose a form of exercise that makes you happy so that you will stick with it. That said, let me try to convince you to give weight lifting a shot with these 10 amazing benefits.

#1: Weights Change Your Body Composition For the Better

The best way to develop a lean physique is by pairing diet and weight training together. Whether you say your goal is to get “cut,” “big,” or “toned,” lifting weights and eating a clean diet is the easiest way to achieve that.

For instance one study showed that 28 untrained slightly overweight men who performed a hypertrophy-style program 3 times a week for 8 weeks lost 3 kg of body fat, which equaled a decrease in body fat percentage of 13 percent. They also gained 3 kg of lean muscle compared to a control group that had no changes in body composition.

#2: Weight Training Will Help You Lose Fat

The conventional wisdom that pushes aerobic exercise as the solution to obesity dismisses the overwhelming benefit of building muscle. More muscle equals more calories burned at rest. For instance, a large review of published research shows that weight training leads to an average loss of 1.7 kg of fat in both normal and over-weight individuals, while preserving lean mass and metabolic rate.

One study that elaborates this effect tested what happens when you go on a diet and lift weights: Twenty untrained obese women who did hypertrophy-style circuit training for 12 weeks lost 14.5 kg of body fat. They increased the amount of calories their bodies burned at rest by 63 calories so that they had a resting metabolic rate (RMR) of 1,800. The study also used showed what happens when you choose aerobic exercise on a restricted calorie diet: Those women lost 12.8 kg body fat and dropped 4 kg of muscle, which unfortunately reduced their RMR by 210 calories to a measly 1,358 a day! Yes, that is right, the aerobic work worsened their resting metabolic rate!

#3: Lifting Preferentially Builds Fast-Twitch Muscles That Raise Metabolism

Everyone knows Read more Tuesday 140311

Saturday 110702


Little “KELLY”

200m Run
20 – 24 inch Box Jump
20 – Wall Ball Shots

Extended sleep improves the athletic performance of collegiate basketball players

Stanford study is the first to document how sleep extension affects the performance of actively competing athletes

DARIEN, Ill. – A study in the July 1 issue of the journal SLEEP shows that sleep extension is beneficial to athletic performance, reaction time, vigor, fatigue and mood in collegiate basketball players. The study is the first to document sleep extension and the athletic performance of actively competing athletes.

Results of objective measurements show that the mean total sleep time per night during sleep extension was 110.9 minutes longer than at baseline. Indices of athletic performance specific to basketball were measured after every practice to assess changes in performance. Speed during 282-foot sprints improved significantly from 16.2 seconds at baseline to 15.5 seconds after sleep extension, and shooting accuracy increased significantly by nine percent on both free throws and three-point field goals. Subjects also reported improved overall ratings of physical and mental well-being during practices and games.

“Following multiple weeks of sleep extension, elite athletes demonstrated improvements in Read more Saturday 110702

Friday 071109

5 Rounds for time of:

500M Row or 400M Run
30 – 24 Inch Box jump
30 – 45 lbs Thrusters

I have NEVER (only tried once) finished this workout. Remember to scale. Use a lower box or a lighter weight for the thrusters, walk if you have to…but by all means, FINISH. You will be better for doing so.

post times and weights to the comments section.

JB with an easy jump

Welcome CW…nice workout choice for your first time with us.