Thursday 140320

Ahh…it is here.  Welcome to the first day of Spring!

Workout

Split Jerk

MetCon

2,500m Row + 50 Air Squats.

From The Huffington Post.  Enjoy.

If you’ve ever seen the music video for Fatboy Slim’s “Weapon of Choice” then you know that Christopher Walken has got the moves. If you’re a real fan of his you might even know that before becoming a film star, Walken initially trained as a musical theater dancer at the Washington Dance Studio. But unless you’ve seen every one of Walken’s movies — and there are a lot of them — you might not realize just how many times he has danced on screen. Whether it’s a song-and-dance extravaganza such as 1988’s “Puss in Boots,” or a quick jig inserted into an otherwise serious role, such as 1990’s “King of New York” (which was reportedly improvised on the spot), the man simply loves to dance. And we love to watch him. In honor of the national treasure that is Christopher Walken, here is a music video of him dancing his way across the silver screen and into our hearts.

Below is a complete list of the films used in the video:

“Roseland” (1977)
“The Deer Hunter” (1978)
“Brainstorm” (1983)
“Pennies from Heaven” (1981)
“The Dead Zone” (1983)
“A View To A Kill” (1985)
“At Close Range” (1986)
“Puss in Boots” (1988)
“Homeboy” (1988)
“Communion” (1989)
“King of New York” (1990)
“The Comfort of Strangers” (1990)
“Sarah, Plain and Tall” (1991)
“All-American Murder” (1991)
“Batman Returns” (1992)
“Skylark” (1993)
“True Romance” (1993)
“Wayne’s World 2” (1993)
“A Business Affair” (1994)
“Pulp Fiction” (1994)
“The Prophecy” (1995)
“Search and Destroy” (1995)
“Things to Do in Denver When You’re Dead” (1995)
“The Funeral” (1996)
“Suicide Kings” (1997)
“Mousehunt” (1997)
“New Rose Hotel” (1998)
“Blast from the Past” (1999)
“Sleepy Hollow” (1999)
“The Opportunists” (2000)
“Scotland, Pa.” (2001)
“Joe Dirt” (2001)
“America’s Sweethearts” (2001)
“The Affair of the Necklace” (2001)
“Poolhall Junkies” (2002)
“The Country Bears” (2002)
“Undertaking Betty” (2002)
“Catch Me If You Can” (2002)
“Gigli” (2003)
“The Rundown” (2003)
“Man on Fire” (2004)
“Envy” (2004)
“The Stepford Wives” (2004)
“Around the Bend” (2004)
“Wedding Crashers” (2005)
“Romance & Cigarettes” (2005)
“Domino” (2005)
“Click” (2006)
“Fade to Black” (2006)
“Man of the Year” (2006)
“Hairspray” (2007)
“Balls of Fury” (2007)
“$5 a Day” (2008)
“The Maiden Heist” (2009)
“Stand Up Guys” (2012)
“A Late Quartet” (2012)
“The Power of Few” (2013)

Saturday 131228

Workout
“Marie”
50-Burpees
5x
10-CTB Pull-ups
20 (10 per leg) Pistols

Strength

Rack Jerk – Heavy Single

From CNN Health

7 workout habits you should drop now

By Jennifer Cohen, Health.com – 

updated 11:12 AM EST, Fri December 27, 2013
Trainer Chris Jordan has designed a high-intensity circuit training program to help his clients lose weight and get fit. Instructions: Do as many reps of each move as you can in 30 seconds, resting 10 seconds in between. Repeat the circuit two to three times. First up, jumping jacks.
Trainer Chris Jordan has designed a high-intensity circuit training program to help his clients lose weight and get fit. Instructions: Do as many reps of each move as you can in 30 seconds, resting 10 seconds in between. Repeat the circuit two to three times. First up, jumping jacks.
 (Health.com) — Are you spending hours working out every week, and not getting the results you want?

Chances are you might have a bad habit or two when it comes to exercising.

Never fear, there’s a quick fix for even the most ingrained workout no-nos. Check out these seven workout habits you should drop: Not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser.

1. The elliptical

I’m not a fan of the elliptical. Not only is it the most boring piece of equipment in the gym, it is also extremely ineffective.

First off, the elliptical doesn’t use a natural body motion to work your body. Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles. Sure, the gliding motion of the elliptical burns calories, but that’s about it.

It is also easy to slack off on the elliptical. With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle.

You are much better off doing a 20-minute cross training circuit (burpees, jumping rope, jumping squats, etc.) than 45 minutes of slogging along on the elliptical.

If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up, and also work your upper body and back.

2. Working out for long periods of time at a moderate pace

When it comes to working out, slow and steady does not win the race. Maximize your time, people!

Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch. Challenge yourself to 30 minutes of nonstop, intense exercise. You can take 15- to 30-second breaks, but move quickly from one workout to the next. Give it 100% for 30 minutes, instead of 75% for an hour.

3. Lollygagging

You know that girl at the gym who’s always fixing her hair in the mirror? Don’t be her. Come to the gym with a time frame and a plan.

This means no wandering around, no texting your boyfriend in between reps. Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds.

If this means writing down your regimen, great. Tattoo it to your arm. Whatever. Make the most of your time. Get in, get out. No one likes a gym rat.

4. Too much cardio and too little strength training

But cardio burns more calories, right? Not so fast, lady.

Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories. Or so that little blinking screen says. A quickstrength training or cross training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass.

Building muscle means that those muscles are able to work throughout the day burning more calories when you aren’t working out.

5. Hydrating with sports drinks

Sports drinks may give you a boost, but are full of sugar and calories. During any given daily workout, hydrating with plain ol’ water should do the trick just fine.

If you feel tired during your workout, try fueling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the Gatorade. Try some almond butter on toast.

6. Doing the same exercises over and over again

When you do the same workout routine over and over, your body gets used to it and it becomes easier.

The Stairmaster might have been challenging at one point, but pretty soon your muscles become familiar with that motion. Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room.

Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom. Take that new kickboxing class or try one of my workouts.

7. Going it alone

Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn.

However, sometimes it takes a workout buddy to hold you accountable. Working out with a partner not only makes it more likely that you’ll work out, it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts.

And let’s not forget the power of good old-fashioned competition. If your friend is doing 50 lunges, don’t you suddenly feel inspired to do 51?

Monday 131209

Warm-up
Team Cindy/Row

Workout
Press/Push Press/Jerk
Start at 50% of your Press max and increase by 10 lbs.

Interesting…

Obesity is Inflammatory Disease, Rat Study Shows

Dec 5, 2013 by Sci-News.com
Scientists led by Dr David Fairlie from the University of Queensland, Australia, have found abnormal amounts of an inflammatory protein called PAR2 in the fat tissues of overweight and obese rats and humans. PAR2 is also increased on the surfaces of human immune cells by common fatty acids in the diet. When obese rats on a diet high in sugar and fat were given a new oral drug that binds to PAR2, the inflammation-causing properties of this protein were blocked, as were other effects of the high-fat and high-sugar diet, including obesity itself.
Zucker Rat, a pet rat that has developed diabetes as a result of a genetic disorder that causes obesity. Image credit: Joanna Servaes / CC BY-SA 3.0.

Zucker Rat, a pet rat that has developed diabetes as a result of a genetic disorder that causes obesity. Image credit: Joanna Servaes / CC BY-SA 3.0.

“This important new finding links obesity and high fat, high sugar diets with changes in immune cells and inflammatory status, highlighting an emerging realization that obesity is an inflammatory disease,” Dr Fairlie said.

“Drugs designed to block certain inflammatory proteins, as in this report, may be able to prevent and treat obesity, which in turn is a major risk factor for type 2 diabetes, heart disease, stroke, kidney failure, limb amputation, and cancers.”

To make the discovery, the team discovered the first potent, selective and orally bioavailable small molecule antagonists of PAR2 and characterized their functional responses in inflammatory cellular and animal models.

They found that PAR2 expression is increased in vivo in adipose tissue from obese humans and rats, stimulated in vitro in human macrophages by the dietary fatty acid palmitic acid, and inhibited in vivo and in vitro by a PAR2 antagonist. This antagonist was then Read more Monday 131209

Monday 130603

Workout

10 minute test

4-Minutes of Rowing (for calories)
Rest 60 seconds

3-Minutes of Kettlebell Swings
(Men: Adv=24 kg, Int=16 kg; Women: Adv=16 kg, Int=12 kg)
Rest 60 seconds

2-Minutes of Back Squat
(Men: Adv=Bodyweight, Int=3/4 BW; Women: Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds

1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men: Adv=95 lbs, Int=75 lbs; Women: Adv=65 lbs, Int=55 lbs)

Compare to: Tuesday 121016

AFTER

Rack Jerk – Heavy Single

Is It Better to Walk or Run?

From The New York Times

By GRETCHEN REYNOLDS
Getty Images

Walking and running are the most popular physical activities for American adults. But whether one is preferable to the other in terms of improving health has long been debated. Now a variety of new studies that pitted running directly against walking are providing some answers. Their conclusion? It depends almost completely on what you are hoping to accomplish.

If, for instance, you are looking to control your weight — and shallowly or not, I am — running wins, going away. In a study published last month in Medicine & Science in Sports & Exercise, and unambiguously titled “Greater Weight Loss From Running than Walking,” researchers combed survey data from 15,237 walkers and 32,215 runners enrolled in the National Runners and Walkers Health Study — a large survey being conducted at Lawrence Berkeley National Laboratory in Berkeley, Calif.

Participants were asked about their weight, waist circumference, diets and typical weekly walking or running mileage both when they joined the study, and then again up to six years later.

The runners almost uniformly were thinner than the walkers when each joined the study. And they stayed that way throughout. Over the years, the runners maintained their body mass and waistlines far better than the walkers.

The difference was particularly notable among participants over 55. Runners in this age group were not running a lot and Read more Monday 130603

Tuesday 130409

Workout

Using your Snatch PR for the math…

EMOM

Snatch/Clean/Clean & Jerk/Rack Jerk @60% x1 x5 add 5% until failure…meaning the next set is at 65%

Compare to: Tuesday 130326

Lift weights to lower blood sugar

ANN ARBOR—Researchers in the Life Sciences Institute at the University of Michigan have challenged a long-held belief that whitening of skeletal muscle in diabetes is harmful.

In fact, the white muscle that increases with resistance training, age and diabetes helps keep blood sugar in check, the researchers showed.
In addition, the insights from the molecular pathways involved in this phenomenon and identified in the study may point the way to potential drug targets for obesity and metabolic disease.“We wanted to figure out the relationship between muscle types and body metabolism, how the muscles were made, and also what kind of influence they have on diseases like type 2 diabetes,” said Jiandie Lin, Life Sciences Institute faculty member and associate professor at the U-M Medical School.Lin’s findings are scheduled to be published online April 7 in Nature Medicine.Much like poultry has light and dark meat, mammals have a range of muscles: red, white and those in between. Red muscle, which gets its color in part from mitochondria, prevails in people who engage in endurance training, such as marathon runners. White muscle dominates in the bodies of weightlifters and sprinters—people who require short, intense bursts of energy.“Most people are in the middle and have a mix of red and white,” Lin said.When you exercise, nerves signal your muscles to contract, and the muscle needs energy. In response to a signal to lift a heavy weight, white muscles use glycogen to generate adenosine triphosphate (ATP)—energy the cells can use to complete the task. While this process, called glycolysis, can produce a lot of power for a short time, the glycogen fuel soon depletes.However, if the brain tells the muscle to run a slow and steady long-distance race, the mitochondria in red muscles primarily use fat oxidation instead of glycogen breakdown to generate ATP. The supply of energy lasts much longer but doesn’t provide the burst of strength that comes from glycolysis.

People with diabetes see whitening of the mix of muscle.

“For a long time, the red-to-white shift was thought to make muscle less responsive to insulin, a hormone that lowers blood sugar,” Lin said. “But this idea is far from proven. You lose red muscle when you age or develop diabetes, but is that really the culprit?”

To find out, the team set out Read more Tuesday 130409

Wednesday 121121

Workout

10x
5 – 135lbs (or 70% of your press 1RM for scaled) from shoulders to overhead anyhow
5 – Burpees – over the bar

Last week, Kelly Push-Pressed 105 lbs.  I told her I bet that she is stronger than 99% of all American females.  She laughed and gave that “Kelly” look.  Based on what is reported in the New York Times  below, I think I am right.

Updating the Message to Get Americans Moving

By GINA KOLATA

 

Joshua Lott for The New York Times
Rod Dishman, director of the psychology laboratory at the University of Georgia, is annoyed when students enroll in one of the fitness classes offered at his university. Because it’s a class in walking.

“It is a sin for a healthy, capable young adult to enroll in a walking class,” he said. “It is obscene. What they are getting credit for is avoiding making any effort.”

And therein lies a problem, Dr. Dishman and other researchers say. The public health message about exercise is that any amount is good and that walking is just fine. Everyone has been told, repeatedly, that regular exercise improves health and makes people feel better, happier, more energetic. Nearly all Americans say they have heard those messages. They know that exercise is good for them and that they should do it.

Yet they do not.

About 40 percent of Americans report that they never exercise, a figure that has remained steady for decades. They will not even do the easy stuff. In studies of moderate exercise to help prevent diabetes, for example, investigators had to go to great lengths just to keep subjects in a walking program.

Now, with more recent studies using Read more Wednesday 121121

Tuesday 121016

Workout

10 minute test

4-Minutes of Rowing (for calories)
Rest 60 seconds
3-Minutes of Kettlebell Swings
(Men: Adv=24 kg, Int=16 kg; Women: Adv=16 kg, Int=12 kg)
Rest 60 seconds
2-Minutes of Back Squat
(Men: Adv=Bodyweight, Int=3/4 BW; Women: Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men: Adv=95 lbs, Int=75 lbs; Women: Adv=65 lbs, Int=55 lbs)

AFTER

Rack Jerk – Heavy Single

Interesting read from The Hill

Retired military chiefs: Obesity levels mean US is ‘too fat to fight’

By Elise Viebeck – 09/25/12 04:13 PM ET
Spiking rates of childhood obesity are a threat to national security and demand government intervention, according to retired military leaders.

In a report entitled “Still Too Fat to Fight” that was released Tuesday, the advocacy group “Mission: Readiness” described obesity as an epidemic that poses a direct challenge to military effectiveness.

The group called on Congress to continue supporting stricter nutrition standards for school lunches — the kind that have become controversial among small-government conservatives.

“As retired admirals and generals, we know that America is not powerless in the face of this insidious epidemic,” Mission wrote. “Getting the junk food out of our schools is the obvious next step in our efforts to address the childhood obesity crisis.”

In one sense, the report states, obesity means the military has a smaller pool of eligible members because 1 in 4 Americans is too overweight to join.

Combined with other disqualifying factors — including criminal backgrounds and poor education — excess weight means that an estimated 75 percent of young adults could not serve in the military even if they desired to, according to the report.

But obesity poses what may be an even greater challenge Read more Tuesday 121016