Rest Day Read 2-28-10

Rest Day Read (SR-12)
Aphorism #106 Do not parade your Position
-from "The Art of Worldly Wisdom" by Balthasar Gracian
"If you wish to be valued, be valued for your talents..."
Yesterday, I was reading "Chickamagua" by Ambrose Bierce (which was scheduled to be today's story) on the web site which I use to link the short stories in these rest day reads. On of the ads at the bottom of the page was a box to sign up for the free daily email from "The Art of Worldly Wisdom", which was written in the 1600s by Fr. Balthasar Gracian . Obscure to say the least, but being a lover of the obscure and forgotten, I jumped at the chance. This was the first one I received today and it is both a doozy AND timely. Earn respect and value, every day.

Saturday February 27, 2010

Fam-Fit
Power Hour
-60 minutes of movement, i.e. walk the dog.

Friday February 26, 2010

Fam-Fit
Uphill Both Ways
Treadmill on max incline, go as fast as you can for 10 minutes.

Thursday February 25, 2010

Fam-Fit
Circuit Circus
10 Straight Leg Deadlifts
10 GH Sit-Ups
10 GH Back Extensions
10 Pull-Ups
-4 rounds

Wednesday February 24, 2010

Fam-Fit
Wii-athalon

1. Wii Fit Island Run
2. Wii Fit Super Hula Hoop
3. Wii Sports Boxing (3 bouts in a row)
   

Rest Day Read: February 23, 2010

Rest Day Read (SR-11)
Exercise as Medicine?
SR-11a An ADHD Med Without Side Effects by ADDitude Magazine Editors
"Exercise turns on the attention system, the so-called executive functions-sequencing, working memory, prioritizing, inhibiting, and sustaining attention...On a practical level, it causes (ADHD) kids to be less impulsive, which makes them more primed to learn."
SR-11b Riding is My Ritalin by Bruce Barcott
"For the past 30 years, athletes, coaches, sports psychologists and medical researchers have probed and debated one of the most complex mysteries of the human body: How does exercise affect the brain? Common sense and our own experience tell us it does something. Every parent knows the best way to settle down a hopped up kid is to take him out to the playground and run the bug juice out of him. A generation ago, teachers and coaches frequently use this approach as well."

Folks, we need more "bug juice" run out of us. In a previous post, the evidence suggests a mutation in the "wandering" gene may play a role in ADHD. Let's see, we can treat a genetic predisposition to want to move (and go, go, go) by exercising the body/brain or we can overload with medication. Which should we choose? Which would we choose? Which DO we choose?

Monday February 22, 2010

Fam-Fit
IWT
I. Air-dyne type bike
1 min. full speed/1 min. medium speed/1 min. rest
-3 rounds
II. Plyo Push-Ups/Squat Jumps
-10 each per round
-1 min. rest between each of 3 rounds.
III. Straight Leg Deadlift/Goblet Squat
-10 each per round
-1 min. rest between each of 3 rounds.

Sunday February 21, 2010

Fam-Fit
20 minute run

Saturday February 20, 2010

Fam-Fit
Weight Swings
-Count # rounds of 20 reps completed in 20 minutes.

Friday February 19, 2010

Fam-Fit
Thruster (Front Squat to a Push Press)
20 Sets of 1 Rep
-goal is to perfect form & push weight to max

Rest Day Read: February 18, 2010

Rest Day Read (SR-10)
Slow Tuesday Night by R.A. Lafferty
(direct link to Sci-Fi archives, or use this Neil Gaiman's blog post , if can't get to it from direct link)
"Freddy rented an office and had it furnished. This took one minute, negotiation, selection, and installation being almost instantaneous. Then he invented the manus module; that took another minute. He then had it manufactured and marketed; in three minutes it was in the hand of key buyers.
It caught on. It was an attractive module. The flow of orders began within thirty seconds. By ten minutes after eight every important person had one of the new manus modules, and the trend had been set. The module began to sell in the millions. It was one of the most interesting fads of the night, or at least the early part of the night."
I found a link to this short story last week on Neil Gaiman's blog. He linked it in reference to how fast communication can generate forces, both positive and negative in today's technological environment. It is the first story I have read by R.A. Lafferty, so being curious, I googled him. Very interesting story about his life and work here. Grumpy, old, Catholic, sci-fi writer from the midwest, who did not start writing until his late 40's. Now I am intrigued to read more of his work.
On a side note, if you are looking for something good for a quick read, try Neil Gaiman's Newberry Award winning, The Graveyard Book. Good stuff.

Wednesday February 17. 2010

Fam-Fit
Ash Wednesday Walk With Wife
It IS Lent, the time for sacrifice...

Tuesday February 16, 2010

Fam-Fit
Runna-Swinga-Pulla
Run 400 m
20 Swings
Run 400 m
10 Pull-Ups
Run 400 m
20 Swings
Run 400 m
10 Pull-Ups

Monday February 15, 2010

Fam-Fit
I. Back Squats - 5 sets of 3
II. 2.5K Ski-Machine

Sunday February 14, 2010

Fam-Fit
M.O.M. (Move a mile)
Ski-Machine, Treadmill, Walk, etc.

Rest Day Read, February 13, 2010

Fam-Fit
Rest Day Read (SR-9)
Bartelby the Scrivener: A Story of Wall Street
by Herman Melville
"While of other law copyist I might write the complete life, of Bartelby nothing of that sort can be done."
I suppose I should write the usual commentary and opinions of this classic short story. I suppose I should write how the story is a bit verbose (but, it IS Melville), how it provides a very unique look at the times and a profile of one very odd individual. BUT... I would prefer not to.

Friday February 12, 2010

Fam-Fit
I. 95# Thrusters - 12 reps
II. Turkish Get-Ups -25# Bar/6 reps each side
-4 Rounds

Thursday February 11, 2010

Fam-Fit
Time Trial
Distance covered in 30 minutes

Wednesday February 10. 2010

Fam-Fit
I. 100 Rope Jumps
II. 100 Heavy Bag Jab/Jab/Punches (50 RRL and 50 LLR)
II. 100 Speed Bag Punches (100 each R, L, Alt)

Rest Day Read: Monday 2-8-10 pt.3

Fam-Fit
Part 2: Rest Day Read (SR-8)

Fitness and the Brain

Today's article by Lisa Bakshi describes her research on exercise and academic performance with 2nd grade students at an elementary school in San Diego, California. Not only did the study group perform proficient or advanced on state math and language arts standardized tests, they also exhibited a strong desire for the exercise program to continue because it made them feel healthier and smarter. A big THANK YOU to Lisa Bakshi and CrossFit Kids (www.crossfitkids.com). Simple solutions to complex problems.
Article SR-8a
How to Build a Better Neural Highway? By Cyndi Rodi
"Complexity in movement engages the cognitive and motor areas of the brain in tandem. This facilitates more efficient and effective brain function that provides for better information processing and recall."
Article SR-8b
Exercise Seen as Priming Pump for Students' Academic Strides. By Debra Viadero
"Had the creators of No Child Left Behind looked at the data, they would've have realized that physical activity is good for the brain," said Charles H. Hillman, an associate professor of kinesiology at the University of Illinois at Urbana-Champaign.
With his university colleague Darla M. Castelli, Mr. Hillman assessed the physical-fitness levels of 239 3rd and 5th graders from four Illinois elementary schools. Their findings published last year, in the Journal of Sport & Exercise Psychology, show that children who got good marks on two measures of physical fitness-those that gauge aerobic fitness and body-mass index-tended also to have higher scores on state exams in reading and mathematics. That relationship also held true regardless of children's gender or socioeconomic differences."
Article SR-8c
Will CrossFit Make American Kids Smarter? By Lisa Bakshi
"This enormous increase in achievement in the core subjects was accomplished despite the fact that students were out of the classroom and away from direct instruction for 30 minutes a day in order to take part in the CrossFit Kids workout of the day." (Note: Remember priming the pump?) "The previously cited argument that participation in daily fitness classes takes away from academic performance was simply not observed in this research project. The fact that the treatment group was able to out-perform every other group of students in the school in the area of mathematics may even provide indirect evidence of a causal relationship between exercise and cognition."

Tuesday February 9, 2010

Fam-Fit
I. Leg Swings (10 front/back, 10 side to side, 10 knee to chest extensions)
II.Deadlift - 3 reps @275# with overhand grip
-5 rounds

Rest Day Read: Monday 2-8-10 pt.2

Fam-Fit
Part 2: Rest Day Read (SR-8)

Fitness and the Brain

Yesterday's article by Ms. Rodi talked about the basics of how the brain learns and presents four stimuli for learning, 1) Novel experiences prime the brain for learning the new information. 2) Repetition makes the learning permanent. 3) Complexity increase learning or more simply, we learn better with movement. Stimulation of the brain in multiple ways seems to make the neural connections stronger. 4) Hebb Rule - associate learning with positive stimuli, i.e make learning an enjoyable, positive experience. Note that "positive stimuli" does not mean it has to be EASY.
Today's article by Debra Viadero from Education Week takes more of a look at exercise connected to learning in schools. The more I begin to learn on this subject, the more I want to visit our school board, district superintendent and school administrators and slap some sense into them. Why are we spending big dollars focusing on crap that is not working AND turning right around and cutting the relatively cheap programs that research shows helps increase academic performance? My hope is that you become motivated to contact said school officials and ask questions. Make them account for their decisions. Make them account for choosing to stay in the dark.
Article SR-8a
How to Build a Better Neural Highway? By Cyndi Rodi
"Complexity in movement engages the cognitive and motor areas of the brain in tandem. This facilitates more efficient and effective brain function that provides for better information processing and recall."
Article SR-8b
Exercise Seen as Priming Pump for Students' Academic Strides. By Debra Viadero
"Had the creators of No Child Left Behind looked at the data, they would've have realized that physical activity is good for the brain," said Charles H. Hillman, an associate professor of kinesiology at the University of Illinois at Urbana-Champaign.
With his university colleague Darla M. Castelli, Mr. Hillman assessed the physical-fitness levels of 239 3rd and 5th graders from four Illinois elementary schools. Their findings published last year, in the Journal of Sport & Exercise Psychology, show that children who got good marks on two measures of physical fitness-those that gauge aerobic fitness and body-mass index-tended also to have higher scores on state exams in reading and mathematics. That relationship also held true regardless of children's gender or socioeconomic differences."
Article SR-8c
Will CrossFit Make American Kids Smarter? By Lisa Bakshi

Rest Day Read: Monday 2-8-10 pt. 1

Fam-Fit
Rest Day Read (SR-8)

Fitness and the Brain

This will be a series of three articles, highlighted one at a time over the next 3 posts. I feel very strongly about developing and training well-rounded human machines. The well-rounded renaissance individual (e.g. Jefferson, Franklin, Washington) made America the great country that it is. Our systems and the powers that be complain about health/wellness/intelligence issues with our younger generations, yet continue to trim, cut and axe the programs that deal head on with these alarming issues. Maybe we shouldn't wait for the systems to come around, maybe we need to take the bull by the horns on this one, before we slide any further. Just a warning, I will probably break out in a rant sometime on this subject over the next few posts. I just can't help it.

Article SR-8a
How to Build a Better Neural Highway? By Cyndi Rodi
"Complexity in movement engages the cognitive and motor areas of the brain in tandem. This facilitates more efficient and effective brain function that provides for better information processing and recall."
Article SR-8b
Exercise Seen as Priming Pump for Students' Academic Strides. By Debra Viadero
Article SR-8c
Will CrossFit Make American Kids Smarter? By Lisa Bakshi

Sunday February 7, 2010

Fam-Fit
PVC-IT!
75 Front Squats
75 OH Squats

Saturday February 6, 2010

Fam-Fit
2.5K Run

Friday February 5, 2010

Fam-Fit
Uuggghhhh!!!
Run 400 m
20 Swings
Run 400 m
20 Swings
Run 400 m
20 Swings
Run 400 m
20 Swings

Thursday February 4, 2010

Fam-Fit
Rings
1. Pull-ups
2. Push-ups
3. Dips
4. Horizontal Back Pull-ups
-5 reps each for 5 rounds

Rest Day Read: February 3, 2010

Fam-Fit
Rest Day Read (SR-7)
(Note: The next several Rest Day Reads and associated commentaries are going to be on the subject on the benefits of exercise.)
The Deadliest Sin by Johathan Shaw
"America loves to think of itself as a youthful nation focused on fitness, but behind the vivid media images of robust runners, Olympic Dream Teams, and rugged mountain bikers is the troubling reality of a generation of young people that is, in large measure, inactive, unfit and increasingly overweight."

""The modern lifestyle is a radical departure from the one in which we evolved. Though scholars disagree on the relative amount of time that our hunter-gatherer ancestors spent running versus walking, the evidence suggests that they covered a lot of ground either way: 10 to 20 kilometers a day walking among men and about half that for women", says professor of biological anthropology Richard Wrangham."

H1N1 Outbreak! The panic was everywhere. The nation's medical system shifted into high gear to fight this dangerous strain of influenza. The education of the people, the vaccination of the people, the hand washing skills, the coughing/sneezing skills and the awareness we developed over the course of the last year helped avert a medical disaster. The people of the United States of America should all reach back to pat themselves on the back for their response. Then we should all turn and slap ourselves across the face. Why you ask? Because, we have become nation sitting-on-our-asses and eating ourselves to death. Obesity and its myriad of diseases side-effect is THE major issue in our society, yet we seem to ignore the 800 lb. gorilla sitting in the corner. The evidence is out there and it is starting to stack up in such a overwhelming pile its simply can no longer be ignored: A large percentage of the medical problems in our country can improve with exercise.
Hey, Mr. Obama, want a REAL health care plan? You want a plan to lower health care costs and save billions of dollars? Let's spend 5% of the amount you propose for health care reform and use it to promote fitness for all ages. Let's use it to get people moving. Let's get Americans living, learning, thinking and innovating. Now that would be a real stimulus package.

Tuesday February 2, 2010

Fam-Fit
Up!
Treadmill Workout: Start with three minute warm-up walk, then increase incline by a level every two minutes to the maximum of level twelve then set incline back to level 1 and cool down for last three minutes. Adjust speed to go as fast as possible (AFAP) without losing form.

Monday February 1, 2010

Fam-Fit
Tabata-Trio: 3 Faves
Pick a trio exercise and perform a Tabata Interval workout.
(e.g. I will do air squats, SDHP and box jumps.)
Post workout note: I am going to give this trio its own name: Tabata Leg Jelly
Tabata Interval explanation from the awesomeness of www.crossfit.com:
"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. Add the Tabata score for each of the exercises together to get the final score."

For more on Tabata Intervals, check out the Tabata articles at www.crossfit.com. A couple suggested articles are:

Glassman, Greg. Metabolic Conditioning. CrossFit Journal Issue 10 - June 2003.
Rutherford, Michael. Dr. Tabata and the Dumbbell, CrossFit Journal Issue 63 - Nov. 2007.