Saturday, March 16, 2013

Power Up, and Fight Cancer with Exercise

The following is an excellent article written by Melanie Bowen about the power of fitness to fight cancer as well as improve morale and state of mind.  I think she is right on target with her hypothesis.  Take a second and check it out.


Power Up, and Fight Cancer with Exercise

New studies show that exercise could be a secret weapon in the fight against cancer. Along with proper nutrition and medical care, exercise is one of the most important things that patients can do to combat the physical and emotional challenges that come with a cancer diagnosis. Based on evidence from ongoing studies on the most common types of cancer, the American Cancer Society has released updated diet and exercise guidelines that urge patients to stay active.

All cancer patients and survivors should engage in at least 150 minutes of moderate exercise each week. This is the same level of activity recommended for healthy adults.

Cancer patients should complete a strength-training regimen at least two days a week. Patients with breast, prostate and blood cancers all benefit from improved muscular strength, endurance and aerobic fitness.

Avoiding inactivity is the golden rule for cancer patients. After a diagnosis, patients are encouraged to resume their normal activities as soon as possible.

Experts from the University of Pennsylvania School of Medicine say that exercise is an excellent way to stabilize a patient's weight during treatment. Breast cancer patients and individuals with tumors that affect the endocrine system sometimes gain weight during treatment and have difficulty shedding the extra pounds. Other patients who have gastrointestinal cancers or conditions that affect their appetite may lose weight during treatment. Exercise helps individuals in both groups control their body mass and stimulate their appetite in a healthy, natural way.

Even patients who have untreatable forms of cancer or are receiving palliative care for mesothelioma can benefit from physical activity. Regular exercise promotes physical and emotional wellness. While exercise cannot cure cancer, it does improve patients' quality of life, and there is substantial evidence that cancer patients who exercise and remain fit while the disease is in remission live longer, healthier lives. Experts agree that the same things that reduce an individual's cancer risk can help prevent the disease from recurring. These include regular exercise and a diet rich in fruits, vegetables and whole grains.

These official exercise guidelines apply to patients affected by most major cancers. It's not clear yet how exercise may benefit patients over the age of 65. The American Cancer Society encourages all cancer patients to discuss their diet and fitness regimen with their doctor, oncologist or a registered dietitian who is certified in cancer care. If exercise makes you feel better, that's the best reason to do it.

 

Sorry, been doing a lot of military stuff lately.

I have been super busy with travelling and training lately.  Learning a lot, and actually getting a great workout during my training which doesn't make me feel so bad about missing workouts.  However, I have been eating like CRAP!!!!  I think that has taken a toll on my motivation in the gym.  Need to get that under control.

7 Mar 13

MU
5 x 3
First 3 sets were with feet on the ground, and last two were using a very thin band. I like using the band, never tried that before. Need to use a little lighter one though. I think I just need to work on my pull strength a lot.

WOD
CF Open 13.1

17 min AMRAP
40 Burpees
30 Snatch - 75#
30 Burpees
30 Snatch - 135#
20 Burpees
30 Snatch - 165#
10 Burpees
Snatch - 210#
Total Reps= 106

I got through 6 at 135#, but I missed 4 reps! I also rested a lot because I figured there was no way I was getting passed the 135# round. I did find a glaring weakness in my Snatch technique, I'm using way too much shoulder! I could tell because I missed my first 135# because my second pull was terrible and I could feel it all in my shoulders. After that I really worked at exploding off the floor. Missed a few more later, but 135 is heavy for me!

8 Mar 13

Low Hang Snatch + Hi Hang Snatch + Push Jerk
7 x 1
135, 145, 155, 165, 175, 185, 195
Felt good. I know I can get 205!

a) Push Press
3 x 3
185, 195, 205 - PR

b) Bentover Rows
3 x 5
135, 145, 155

Squat
5 x 205
5 x 225
5 x 265
3 x 275
3 x 295
Those were as deep as I could go. Got pretty heavy by the end.

Also practiced my Handstand Press, but my arms were smoked and my balance sucked.

10 Mar 13

I had a nice 2 mile run to warm up. The gym near my lodging is closed on the weekends, WTF?!

ME Bench
5 x 115
5 x 135
5 x 185
5 x 205
5 x 225
2 x 245

They were ugly, and maybe half depth. It was crap!!!

Front Squat
5 x 45
5 x 135
5 x 155
3 x 185
3 x 205
1 x 225 - PR!!!

Felt good. Good depth, kept tight. I know I need to get a lot stronger in this position as well as my OHS, I think that is really limiting my Oly lifts.

Well, I have been really busy this week and been doing a lot of training so my workouts have been sporadic and less than stellar. Anyhow, here's what I've done:

11 Mar 13

Warmup
3 rds of:
10 Pullups
10 dips
10 Knees to Elbows

WOD
10 min AMRAP
10 KB One Arm Snatch 30# (5 ea arm)
20 Double Unders

6 rds + 5 snatches
Felt pretty good, but my Metcon ability is still pretty weak. Really need to work on that.

13 Mar 13

Hi Hang Snatch
Work up to heavy set of 3
45, 95, 105, 115, 125, 135-F
My head was pounding and I couldn't get under anything.

DE Deadlift
10 rds of EMOM 2 x 225
Got through it but my head hurt so bad, I had to leave.

15 Mar 13

Squat Clean
Work up to 3RM
45, 95, 105, 115, 125, 135, 145, 155
Once again my head decided I was done. WTC?

DE Bench
12 x EMOM of 2 x 155
Had to use the Smith Machine

Side Note: Every day I went to the gym here, at least 50% of the peole in there were doing some variation of curls/bicep exercise. I had no idea you could do an entire workout of nothing but biceps. I was the only person that did any lower body (except one kid attempting to deadlift and luckily it was light cause he would have hurt himself).

Tuesday, March 5, 2013

Another day, another workout

5 Mar 13

Snatch Pull + Hang Snatch
10 x 1
45, 65, 65, 85, 85, 105, 105, 125, 125, 145
I think I tied my PR but I'll have to check.  It felt good, I could have gotten 155 I think.

a) Snatch Pulls
3 x 5 - 155, 175, 175
Weight was pretty good, struggling to get it very high on the last few reps.

b) BTN Snatch Grip Press + 1 OHS
3 x 3 - 95, 85, 85
My left shoulder really limited me on these.  Felt like it was about to pop out on every press.

3 rds
GHD Situps -15
Nose and Toes to wall - 60 s holds
Got 50 ish on each handstand,  it was tough having only my nose and toes on the wall, I kept wanting to roll forward and found myself doing a freestanding HS more than not.

Decided not to do a METCON today.  Still a good workout.  It's awesome having all the equipment, not too mention someone to help fix form.

Another day, another workout

5 Mar 13

Snatch Pull + Hang Snatch
10 x 1
45, 65, 65, 85, 85, 105, 105, 125, 125, 145
I think I tied my PR but I'll have to check.  It felt good, I could have gotten 155 I think.

a) Snatch Pulls
3 x 5 - 155, 175, 175
Weight was pretty good, struggling to get it very high on the last few reps.

b) BTN Snatch Grip Press + 1 OHS
3 x 3 - 95, 85, 85
My left shoulder really limited me on these.  Felt like it was about to pop out on every press.

3 rds
GHD Situps -15
Nose and Toes to wall - 60 s holds
Got 50 ish on each handstand,  it was tough having only my nose and toes on the wall, I kept wanting to roll forward and found myself doing a freestanding HS more than not.

Decided not to do a METCON today.  Still a good workout.  It's awesome having all the equipment, not too mention someone to help fix form.

Monday, March 4, 2013

Back from being sick

4 Mar 13

First workout back after two weeks of being sick. Man, I have no energy! I was smoked quick!

@ Lightning Crossfit on Eglin AFB

Warmup
500 m row
3 rds
10 squats
10 Hand Release Pushups
10 Lunges

Squat Cleans
8 rds of 2 emom @ 85% 1RM
Used 155, felt pretty good, concentrate on getting in a deep squat, also got a few pointers about shrugging the weight up and not swinging it out.

WOD
12 min AMRAP
8 Ring Dips
10 KBS @ 32 kgs (72#)
12 Box Jumps 24"
Did 3 rds as RX'd then had to drop weight on KBS to 20 kgs and got 2 more rounds.

Cash out
30 GHD Situps

Good workout but I felt pretty bad the entire time. Just had no energy. The box jumps and KBS really took it out of me.