Saturday 151219

Death by Pull-ups

1 pull-up minute 1

2 pull-ups minute 2

3 pull-ups minute 3…

continue until you are unable to make the required number of pull-ups in the given minute

Rest 2-5 minutes

Death by Burpees

1 Burpee minute 1

2 Burpees minute 2

3 Burpees minute 3…

continue until you are unable to make the required number of Burpees in the given minute

 

Wednesday 101006

Workout

Pull-up Ladder…If your shoulders feel good, add a push-up ladder after. 

Click here to find out more!PHOTO: Pre-Chicken Nugget Meat Paste, AKA Mechanically Separated Poultry [Updated]

The Huffington Post   |  Colin Sterling
First Posted: 10- 4-10 05:26 PM   |   Updated: 10- 6-10 10:08 AM

Mechanically Separated Chicken, from Fooducate, via Early Onset of Night
The photo above has been extensively passed around recently, and for good reason: it’s a peek into the rarely-seen world of mechanically separated meat.

Fooducate writes:

Someone figured out in the 1960s that meat processors can eek out a few more percent of profit from chickens, turkeys, pigs, and cows by scraping the bones 100% clean of meat. This is done by machines, not humans, by passing bones leftover after the initial cutting through a high pressure sieve. Read more Wednesday 101006

Saturday 100410

Workout

Today you have a choice in your Pull-up workout.  Do either:

Pull-up Ladder – 1 pull-up the first minute, 2 pull-ups the 2nd minute…, until you can not make the required number of pull-ups in that given minute (e.g. 15th minute and you were only able to get 14 Pull-ups).

Weighted Pull-ups – Find a new 1RM for weighted pull-ups.  Once you have established a new 1RM, complete 1 set until failure of non weighted pull-ups.

Friday 090918

Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.

Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn’t that sound fun?

Compare to:
TITANFIT: Friday 090807

TFT / DUTY WOD
Nice easy 3 Mile run or 5K row

Compare to:
TITANFIT: Tuesday 090728

Friday 090807

Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.

Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn’t that sound fun?

Compare to:
TITANFIT: Friday 090626

Kelly Clarkson Does CrossFit!
http://www.etonline.com/news/2009/08/77270/

Kelly Clarkson looks fresh and radiant on the cover of the new SELF magazine, but has the singer — who admits to ups and downs with her weight — been Photoshopped?

“Yes, of course we do post-production corrections on our images,” Editor-in-Chief Lucy Danziger tells ET. Airbrushing images is an industry standard, and the mag stands behind its decision.

“SELF magazine inspires and informs our 6 million readers each month to reach their all around best,” Lucy adds. “Kelly Clarkson exudes confidence, and is a great role model for women of all sizes and stages of their life. She works out and is strong and healthy, and our picture shows her confidence and beauty. She literally glows from within. That is the feeling we’d all want to have. We love this cover and we love Kelly Clarkson.”

For her part, Kelly has been constant in saying she is happy with who she is, Photoshop or not. She even joked about seeing the album cover for All I Ever Wanted, saying on her blog: “It’s very colorful, and they have definitely Photoshopped the crap out of me, but I don’t care! Whoever she is, she looks great.”

“My happy weight changes,” she tells SELF. “Sometimes I eat more; sometimes I play more. I’ll be different sizes all the time. When people talk about my weight, I’m like, ‘You seem to have a problem with it; I don’t. I’m fine!’ I’ve never felt uncomfortable on the red carpet or anything.”

Recently, the “American Idol” winner has gotten into a workout program called Crossfit, which she says has given her more energy on stage.

Posted August 06, 2009 10:20:00 AM

Friday 090626


KM while on vacation

8 lbs of “food”

Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Example: I did 10 pull-ups during the 10th minute but could not make 11 during the 11th minute.

Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn’t that sound fun?

Compare to:
TITANFIT: Thursday 090219

Saturday 959

Yet another Palindrome day! As tomorrow is MOM’S day is submit MOM as my palindrome…it is better than spit – tips. What is your favorite? Don’t use last month’s. Post to comments…Get ready for next month’s!


Saturday afternoon at TitanFit!

Workout:

Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Example: I did 10 pull-ups during the 10th minute but could not make 11 during the 11th minute.

Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn’t that sound fun?

Compare to:
TITANFIT: Thursday 090219

Thursday 090219

Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Example: I did 10 pull-ups during the 10th minute but could not make 11 during the 11th minute.

Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn’t that sound fun?

Compare to:
TITANFIT: 070920

Here’s an interesting read….

Sprints may be best for diabetes prevention
Print By Anne Harding Anne Harding – Mon Feb 16, 10:25 am ET Reuters

A few minutes of intense exercise a week is just as good as a half-hour of moderate physical activity a day for reducing a person’s risk of developing type 2 diabetes — and may actually be even more effective, new research hints.

“It is possible to gain significant health benefits from only 7.5 minutes of exercise each week — if that is all that you find the time to do,” Dr. James A. Timmons of Heriot-Watt University in Edinburgh, one of the researchers on the study, told Reuters Health.

“This is a dramatically different view from current thinking,” he admitted.

Timmons and his team found that young sedentary men who did just 15 minutes of all-out sprinting on an exercise bike spread out over two weeks substantially improved their ability to metabolize glucose (sugar). Traditional aerobic exercise programs can boost sensitivity to the key blood-sugar-regulating hormone insulin. The high-intensity program did this too, but it also directly reduced the men’s blood sugar levels — something that standard exercise programs have not been shown to do.

Current exercise guidelines recommend at least 30 minutes of exercise a day at least five days a week, but “the general population fails to follow such regimes due to lack of time, motivation and adherence,” the investigators note in the journal BMC Endocrine Disorders. They hypothesized that high intensity exercise might improve insulin sensitivity more efficiently.

To investigate, they had 16 men in their early 20s do six sessions of exercise, each including four to six 30-second sprints interspersed with four-minute rest periods. The time commitment for each session ranged from 17 to 26 minutes.

After two weeks, the amount of time the men’s blood sugar and blood insulin levels were above normal after they drank a solution containing 75 grams of glucose was reduced by 12 percent and 37 percent, respectively. When people eat, Timmons explained, their blood sugar levels rise, but in very fit people levels speedily return to normal. In less-active people, high blood sugar levels are more prolonged, which over time can damage the body and lead to cardiovascular disease.

Based on the findings, Timmons told Reuters Health, people should try for four to six 30-second bouts of intense exercise, such as cycling or running up stairs, twice a week. While this is appropriate for people 20 to 40 years old who are in good health but not fit, he added, people with diabetes or heart disease should gradually increase their activity under a doctor’s supervision.

Recommendations for high intensity, short duration exercise could one day replace current physical activity guidelines, Timmons said. “Only large scale trials could prove this,” he said. “But there is mounting evidence that doing this new protocol will deliver the same reductions in risk factors. The key thing with exercise is the more routine you make it, the more likely you will benefit.” And doing seven minutes of exercise a week, every week, he added, may be better than doing three hours a week just a few times a year.

SOURCE: BMC Endocrine Disorders 2009.