Wednesday 120418

Workout
Here’s a oldie but a goodie and pictures of KTF, CW and I completing the WOD WAY back int the day in the garage.


I think there was something wrong with the camera to make my ankels look so small!

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400m run
25-65 lbs Thrusters
25-65 lbs SDHP*

400m run
25-20 lbs Wall Ball Shots
25-Push-ups

400m run
25-35 lbs KB Swings
25-Ab Mat Sit-ups

400m run
25-65 lbs OHS
25-Pull-ups

*As you know, SDHP are not my favorite movement.  As such feel free to sup KB Swings for this movement.

Compare to:
TITANFIT: Wednesday 080416

 

Saturday 100925

Workout

FGB (Fight Gone Bad)

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wednesday 100217

Warm-up
Medicine Ball Work

Workout
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71

TitanFit Trainers WOD
After Tabata we’ll complete the Air Force WOD

For time using 95 lbs…
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Wednesday 090826

Workout

For time:
Row 500M/Run 400M
15 – 95 lbs SDHP

Row 500M/Run 400M
15 – 95 lbs Thrusters

Row 500M/Run 400M
15- 95 lbs SDHP

Row 500M/Run 400M
15 – 95 lbs Thrusters

Compare to:
TITANFIT: Thursday 080424

Heart group: Cut back — way back — on extra sugar

AP Tue Aug 25th, 2009 7:28 AM EDT

DALLAS – A spoonful of sugar ? Americans are swallowing 22 teaspoons of sugar each day, and it’s time to cut way back, the American Heart Association says.

Most of that added sugar comes from soft drinks and candy — a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar .

By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar — the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.

The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products .

Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.

“Take a good hard look at your diet,” said Johnson, professor of nutrition at the University of Vermont in Burlington. “Figure out where the sources of added sugars are and think about how to cut back on that.”

She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.

The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.

With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.

Cutting back on sugar likely won’t be easy for many people, said Lona Sandon, a dietitian at Dallas’ University of Texas Southwestern Medical Center .

“I think it’s probably going to be a struggle for quite a few people,” Sandon said.

Calculating one’s sugar intake can be tricky as the government doesn’t require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.

To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.

The heart group didn’t recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.

Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids’ cereal and substituting snacks like cookies with popcorn.

Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: “If you feel like, ‘I just can’t live with this low amount of sugar in my diet,’ then what you need to do is up your energy needs.”

In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.

The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.

“We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain , or you will displace other essential nutrients ,” she said.

On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.

If someone drinks their daily calorie needs in soft drinks , they will be maintaining their weight, but won’t be getting any nutrients, she said.

Wahida Karmally, nutrition director at Columbia University’s Irving Institute for Clinical and Translational Research, said that with these guidelines, it’s important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.

“I don’t want people to go back thinking if I just cut back on teaspoons of sugar I’m going to be very healthy,” she said.
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On the Net:
American Heart Association: www.americanheart.org/nutrition/sugar

U.S. Department of Agriculture’s database listing added sugars in certain foods: http://tinyurl.com/nacqhr

Friday 090529

Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you:

“GOAT”
Workout

It is a “FGB” style (3 rounds of 5-1 minute of exercises) workout

53 lbs M/ 26 lbs F KB Swings
Burpees (Yea Burpees!)
Box Jumps
Push Ups
65 lbs SDHP M / 35 lbs SDHP F (YES with a barbell)