P A R A T U S FITNESS

a Fitness, Health and Wellness Blog

  • WHY PARATUS FITNESS?

    The name, Paratus Fitness was inspired by the US Coast Guard motto,Semper Paratus - Always Ready. Paratus is the Latin word meaning 'ready, prepared, equipped', skilled'. Moments will come in life that make you aware of your strength, physically or otherwise. Are you strong enough?...When it Happens. The IT may be evading a loose pitbull, speaking publicly, saving a love one from a car wreck, carrying the groceries to the car..or performing in combat. Be ready, Prepared, Equipped, Skilled

    The intent of this blog is
  • To provide information and inspiration to those interested in getting in shape.

  • To record the boot camp experience with The Sergeants Program


  • The posts will be about fitness, nutrition, health and wellness. Also, I will provide posts to inspire to move you toward your goals.

Archive for the ‘Uncategorized’ Category

Weight Loss Surgery Basics

Posted by AQ on 090824

Severe obesity is a chronic condition that is very difficult to treat. For some people, weight loss surgery helps by restricting food intake or interrupting digestive processes. But keep in mind that weight loss surgery is a serious undertaking. You should clearly understand the pros and cons associated with the procedures before making a decision.

In order to understand how weight loss works, you need to first understand how the normal digestive process functions.

Normally, as food moves along the digestive tract, appropriate digestive juices and enzymes arrive at the right place and at the right time to digest and absorb calories and nutrients. After we chew and swallow our food, it moves down the esophagus to the stomach, where a strong acid continues the digestive process. The stomach can hold about 3 pints of food at one time. When the stomach contents move to the duodenum, the first segment of the small intestine, bile and pancreatic juices speed up digestion. Most of the iron and calcium in the foods we eat is absorbed in the duodenum. The jejunum and ileum, the remaining two segments of the nearly 20 feet of small intestine, complete the absorption of almost all calories and nutrients. The food particles that cannot be digested in the small intestine are stored in the large intestine (made up of the ascending colon, transverse colon, descending colon, sigmoid colon and rectum) until eliminated.

Obesity surgery involves making changes to the stomach and/or small intestine.

How Does Weight Loss Surgery Work?
The concept of gastric surgery to control obesity grew out of results of operations for cancer or severe ulcers that removed large portions of the stomach or small intestine.

Because patients undergoing these procedures tended to lose weight after surgery, some doctors began to use such operations to treat severe obesity. The first operation that was widely used for severe obesity was a type of intestinal bypass. This operation, first used 40 years ago, caused weight loss through malabsorption (decreased ability to absorb nutrients from food because the intestines were removed or bypassed).

The idea was that patients could eat large amounts of food, which would be poorly digested or passed along too fast for the body to absorb many calories. The problem with this surgery was that it caused a loss of essential nutrients (malnutrition) and its side effects were unpredictable and sometimes fatal. The original form of the intestinal bypass operation is no longer used.

Surgeons now use other techniques that produce weight loss primarily by limiting how much the stomach can hold. Two types of surgical procedures used to promote weight loss are:

Restrictive surgery: During these procedures the stomach is made smaller. A section of your stomach is removed or closed which limits the amount of food it can hold and causes you to feel full.

Malabsorptive surgery: Most of digestion and absorption takes place in the small intestine. Surgery to this area shortens the length of the small intestine and/or changes where it connects to the stomach, limiting the amount of food that is completely digested or absorbed (causing malabsorption). These surgeries are now performed along with restrictive surgery.

Through food intake restriction, malabsorption, or a combination of both, you can lose weight since less food either goes into your stomach or stays in your small intestine long enough to be digested and absorbed.

Surgical Procedures
Vertical banded gastroplasty (VBG). Surgical staples are used to divide the stomach into two parts. The upper part is small, which limits space for food. Food empties from the upper pouch into the lower pouch through a small opening. A band is put around this opening so it doesn’t stretch. Risks of Vertical banded gastroplasty include wearing away of the band and breakdown of the staple line. In a small number of cases, stomach juices may leak into the abdomen or infection or death from complications may occur.

Laparoscopic gastric banding (Lap-Band). An inflatable band is placed around the upper stomach to create a small pouch and narrow passage into the remainder of the stomach. This limits food consumption and creates an earlier feeling of fullness. Once the band is in place, it is inflated with saline. The band is adjusted over time by increasing or decreasing the amount of salt solution to change the size of the passage. The band is intended for severely obese people — those at least 100 pounds overweight or who are at least twice their ideal body weight — who have failed to lose weight by other methods such as a supervised diet and exercise. The band is intended to remain in place permanently, but it can be removed if necessary. People who get the band will need to diet and exercise in order to maintain their weight loss. Complications may include nausea and vomiting, heartburn, abdominal pain, band slippage, or pouch enlargement.

Roux-en-Y gastric bypass (RGB). The surgeon makes the stomach smaller by using surgical staples to create a small stomach pouch. The pouch is attached to the middle part of a small intestine. Food bypasses the upper part of the small intestine and stomach and goes into the middle part of the small intestine through a small opening. Bypassing the stomach limits the amount of food a person can eat. By bypassing part of the intestine, the amount of calories and nutrients the body absorbs is reduced. The small opening slows down the rate food leaves the pouch. One risk for patients is “dumping syndrome.” This happens when the stomach contents move too rapidly through the small intestine. Symptoms may include nausea, weakness, sweating, faintness, and diarrhea after eating. Side effects include infection, leaking, pulmonary embolism (sudden blockage in a lung artery), gallstones, and nutritional deficiency.

Biliopancreatic diversion (BPD). This procedure is not commonly used in the United States. A large part of the stomach is removed. The amount of food is restricted, in addition to stomach acid production. The small pouch that remains is connected directly to the final segment of the small intestine, completely bypassing other parts of the small intestine. A common channel remains in which bile and pancreatic digestive juices mix prior to entering the colon. Weight loss occurs since most of the calories and nutrients are routed into the colon where they are not absorbed. This procedure is less frequently used than other types of surgery because of the high risk for nutritional deficiencies. A variation of BPD includes a “duodenal switch,” which leaves a larger portion of the stomach intact, including the pyloric valve that regulates the release of stomach contents into the small intestine. It also keeps a small part of the duodenum.

Benefits and Risks of Weight Loss Surgery
Weight loss surgery is a serious undertaking. Before making a decision, talk to your doctor about the following benefits and risks.

Benefits
Weight loss: Immediately following surgery, most patients lose weight rapidly and continue to do so until 18 to 24 months after the procedure. Although most patients then start to regain some of their lost weight, few regain it all.
Obesity-related conditions improve: For example, in one study, blood sugar levels of most obese patients with diabetes returned to normal after surgery. Nearly all patients whose blood sugar levels did not return to normal were older or had diabetes for a long time.

Risks and Side Effects
Vomiting: This is a common risk of restrictive surgery caused by the small stomach being overly stretched by food particles that have not been chewed well.
“Dumping syndrome:” Caused by malabsorptive surgery, this is when stomach contents move too rapidly through the small intestine. Symptoms include nausea, weakness, sweating, faintness and, occasionally, diarrhea after eating, as well as the inability to eat sweets without becoming extremely weak.
Nutritional deficiencies: Patients who have weight-loss surgery may develop nutritional deficiencies such as anemia, osteoporosis, and metabolic bone disease. These deficiencies can be avoided if vitamin and mineral intakes are maintained.
Complications: Some patients who have weight-loss operations require follow-up operations to correct complications. Complications can include abdominal hernias, infections, breakdown of the staple line (used to make the stomach smaller), and stretched stomach outlets (when the stomach returns to its normal size).
Gallstones: More than one-third of obese patients who have gastric surgery develop gallstones. Gallstones are clumps of cholesterol and other matter that form in the gallbladder. During rapid or substantial weight loss a person’s risk of developing gallstones increases. They can be prevented with supplemental bile salts taken for the first six months after surgery.
Need to temporarily avoid pregnancy: Women of childbearing age should avoid pregnancy until their weight becomes stable because rapid weight loss and nutritional deficiencies can harm a developing fetus.
Side effects: These include nausea, vomiting, bloating, diarrhea, excessive sweating, increased gas and dizziness.
Lifestyle changes: Patients with extensive bypasses of the normal digestive process require not only close monitoring, but also life-long diet and exercise modifications and vitamin and mineral supplementation. 
 
Am I a Candidate Weight Loss Surgery?
If you have a body mass index (BMI) of 40 or more — which is about 100 pounds overweight for men and about 80 pounds for women — you are considered severely obese and therefore a candidate for weight loss surgery.

Obesity surgery may also be an option for people with a BMI between 35 and 40 who suffer from obesity-related problems (for example, severe sleep apnea, obesity-related heart disease, or diabetes). For these people, the risk of death from not having the surgery may be greater than the risks from the possible complications from undergoing the procedures.

Keep in mind that as in other treatments for obesity, results may vary. In many cases, patients are required to show proof that their attempts at dietary weight loss have been ineffective before surgery will be approved. A psychological evaluation may be required by doctors to determine your potential response to weight loss and change in body image. Most surgeons require patients to demonstrate serious motivation and a clear understanding of the extensive dietary, exercise, and medical guidelines that must be followed for the remainder of their lives after having weight loss surgery. In addition, studies are performed to assess the health of your heart and hormonal systems. Nutritional counseling is also a must before and after surgery.

For patients who remain severely obese after non-surgical approaches to weight loss have failed, or for patients who have an obesity-related disease, surgery may be an appropriate treatment option. But for most patients, greater efforts toward weight control, such as changes in eating habits, lifestyle changes, and increasing physical activity, are more appropriate. The following questions may help you decide if weight loss surgery is right for you.

Have you tried to lose weight through conventional methods of weight loss: group classes, one-on-one counseling, calorie controlled meal plans, food journals, and exercise?
Are you well informed about the surgical procedure and the effects of treatment?
Are you determined to lose weight and improve your health?
Are you aware of how your life may change after the operation (adjustment to the side effects of the surgery, including dramatically different eating habits)?
Are you aware of the potential for serious complications from the procedure, the associated dietary restrictions, and the slight chance that the procedure will not help you lose weight?
Are you committed to life-long medical follow-up?

 

 

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Balance to Your Fitness Training

Posted by AQ on 090806

fitness0007Most people don’t realize that moderation in training is so important. People often hear some good advice on training and then get extreme with it, which takes away from the benefits. This is one reason that a personal trainer can be so helpful, since there are great trainers available to keep you from overdoing it. The following are some examples of how people often get too much of a good thing and what you need to do instead of overdoing it.

 

 

Doing Too Much Cardio
Many people overdo it when it comes to doing cardio exercise. Sure, cardio is important, but you have to remember that balance is important when it comes to exercise. If you do mostly cardio eventually your body will begin burning muscle, and muscle is important for keeping a good metabolism. In order to lose weight, you need to combine cardio and weight training together, which is one thing that can teach you all about.

Eating Too Much Protein
Another common mistake people make is eating far too much protein. Sure, protein is needed for bigger muscles, but it’s easy to go to far here. Eating too much protein can lead to that protein being turned to fat by your body. Instead you need to eat a reasonable amount of protein. Most suggest about 1 gram of protein for every pound you weigh. So, if you weight 150 pounds, 150 grams of protein is perfect.

Using Many Machines
Some people have the idea that if they use a lot of machines, they’ll end up getting the body that they want. This is not the case. Machines can be helpful in some cases, but it is actually better to make sure that you try going with free weights, which work out muscles called “stabilizer muscles.” These muscles don’t get worked out on machines, which can be a problem. You’ll avoid a plateau if you work out with free weights instead of using many machines.

Overtraining
There is so much talk about the obesity rate in our country. Of course there are other people on the other side of the spectrum who end up working out too much. Overtraining can be very dangerous as well. You actually need a break between working out to gain muscle. Those who attend an Orlando fitness boot camp learn all about overtraining, the possible dangers, and the best ways to train effectively.

Taking Breaks That Are Too Long
Of course there are other people who make the mistake of taking breaks that are too long when they are working out. Having small breaks between sets of exercises that you are doing can be important. Breaks that are too long won’t help. You should only have a short rest time between your sets though so you build muscle and keep the temperature of your body up, which helps to burn off more fat. This is one of the principles you can learn which can really help you build a better body.

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WOD – 20090609

Posted by AQ on 090609

couch-potato2WARM UP
Run 100M
20 Side Straddle Hop
Run 200M
30 Engines

Jeep Parking Lot
Side Shuffle, Leading with Left Leg
Sprint Forward
Side Shuffle, Leading with Right Leg
Backpedal
REPEAT 4x

WORKOUT
30 Froggy Push Ups
Run 50M

40 Dips
30 Decline Push Ups
30 Dips
25 Decline Push Ups
20 Dips
15 Push Ups

Run 100M
25 Shoulder Press with Squat
25 Tricep Kickbacks
30 Standing Rows
25 Bicep Exercise L/R(One arm curls weight, Other arm holds weight with forearm parallel to ground)
30 Flutter Kicks
50 Ankle Touches
40 In/Outs

25 Shoulder Press
Hip Bridge Series
30 Chest Pre
30 Chest Flys
25 Lateral Raises

10-7-5
   10 Regular Push Ups
    7 Wide-arm Push Ups
    5 Diamond Push Ups
REPEAT 2x

1 Minute – Partner Twist (Pass the Weight)

10-7-5
   10 Regular Push Ups
    7 Wide-arm Push Ups
    5 Diamond Push Ups
REPEAT 2x

 

COOL DOWN

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WOD – 20090608

Posted by AQ on 090609

WARM UP
30 Side Straddle Hops
30 Engines
30 Toe Touches
fyi newcomers
WORKOUT
Run 300M
100M Curb Toe Taps
Run 200M
75M Backpedal
REPEAT 2x
30 Calf Raises (R)egular)
30 Butt Bridges
30 Hamstring Bridges L/R
REPEAT 2x

30 Flutter Kicks
30 In/Outs
30 Scissor Kicks
30 Air Squats L/R

Run 200M
30 Calf Raises – Regular Cadence (Feet Side By Side)
30 Calf Raises – Fast Cadence (Feet Side By Side)
30 Calf Raises – Regular Cadence (Feet with Toes Touching Inward, Heels Out)
30 Calf Raises – Fast Cadence (Feet with Toes Touching Inward, Heels Out)
30 Calf Raises – Regular Cadence (Feet with Toes Outward, Heels Touching)
30 Calf Raises – Fast Cadence (Feet with Toes Outward, Heels Touching)

Sprint Forward 75M

Side Shuffle 50M

Sprint Forward 75M

Jump Forward 50M
REPEAT 3x

Run 200M (return to Bally’s)

 COOL DOWN

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WOD – 20090604

Posted by AQ on 090604

Motivated

Team, I incorporated some CrossFit exercises in the workout today.This is a conditioning program that is challenging. In the future, I will incorporate some other CrossFit type workouts to bring more variety.
What is CrossFit?
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, running) executed at high intensity. The workouts themselves are completely scalable, which means that a new participant and a CrossFit veteran can complete the same workout with changes in load and intensity. CrossFit workouts will deliver phenomenal fitness in and of themselves or as a compliment to your sport-specific training regime.

 Is CrossFit Right for Me? If you are someone who:
Is looking to get in shape but can’t face going to a gym;
Have lost interest in your gym routine;
Think you don’t have time to exercise;
Looking to get faster or stronger in your sport, OR
No longer seeing results with your current training regime;

Then CrossFit is for YOU.

  
WARM UP
Jog In Place
Run 400M
30 Side Straddle Hops
20 Engines
30 Toe Touches
40 Froggy Push Ups

WORK OUT
20 Thrusters with Jump (defined as a Burpee without the push up)
30 Shoulder Presses
30 Flutter Kicks
40 Sit Ups
Modified Plank “Push Start Position” Hold 1 Minute
Run 100M

15 Dips
15 Push Ups
15 Squats

Run 300M

20 Thrusters with Jump (defined as a Burpee without the push up)
25 Shoulder Presses
30 Hammer Curls
30 Flutter Kicks
40 In/Outs
Modified Plank “Push Start Position” Hold 1 Minute

Run 100M

15 Dips
15 Push Ups
15 Squats

Run 300M

15 Thrusters with Jump (defined as a Burpee without the push up)
20 Shoulder Presses
30 Flutter Kicks
40 In/Outs

Run 200M (To CitiBank)

50 Dips
15 Push Ups
REPEAT 2x

10 Burpees
20 Shoulder Presses “Grumble, Grumble”…Changed to 40 Rows

COOL DOWN

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WOD – 20090603

Posted by AQ on 090603

KJ_Sneaks

If you notice she has two different ‘kicks” on, but same sneaker brand and style. Way to go, On the morning motivation to get to boot camp.  (Said Boot camper will remain anonymous (smile). Check running tips for beginning runners.

WORK OUT:  Run 3.5 Miles

COOL DOWN

Here are some important tips to the Beginning Runner.

Tip 1:   It is never too late to start running
Whatever your age: exercise is good for you. Regular exercise gives you the following benefits:
You will have more energy
You will decrease your chances of getting a heart disease
You will decrease your chances of getting cancer
You will sleep better and feel more rested
You will lose weight

And the list does not stop there ! So put on those running shoes and your running clothing and go for it !
Need more convincing ? Then learn all about the benefits of running. By the way, ever checked the number of so called veterans in race results ? The vast majority of the running pack consists of people aged 35 and older. It is never too late to start running !

Tip 2:  Use a running program
There are running schedules especially aimed at beginners. These beginner running programs will accomplish many things for you.
They will:
Increase your fitness
Help you lose weight
Give you a slow and sound build-up thereby reducing the risk of injuries
Too many beginning runners do too much running too soon and stop within weeks because of injuries. Not you though!

Tip 3:  Start with a run /walk program
Some people will never start their exercise program, because they don’t know how to start running.
Some beginner’s running schedules consist of both running and walking. When you start off, especially when you are completely untrained, you will not be able to run far distances.
Moreover it is not wise to do so, because you put yourself at the risk of running injuries and health problems.

Therefore, start slowly and find out you can still make fantastic progress in just a matter of weeks!
Tip 4:  Keep a running log
For many runners, keeping a running log is an excellent way to keep track of their progress. In a running log you enter basic information about your runs. For example : distance, time and type of workout. You can also be more comprehensive and regularly put in your weight and pulse.

It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses ! Don’t go off buying a running log. You can easily make up your own training log with pen and paper or in a computer spreadsheet.

Tip 5:  Listen to your body
Of course, when you run you are bound to get tired and experience muscle pains afterwards. That’s fine. To a certain extent. However, when you, during or after your run, feel dizzy, or when you experience pain in your chest area, your back or your legs, beware !
Take it real easy:
Immediately stop running and rest or walk for a bit until you feel better.
Cut back on your training load or stop it until the pain has ceased.
Check with your physician if you keep on experiencing pain or if you are feeling unsure about anything.
Take care of yourself. You only have one body and one life. Running is a great healthy activity, but in your enthusiasm (too much too soon) you can harm yourself. Follow one of my beginner’s training schedules to avoid injuries. Even then, LISTEN TO YOUR BODY !
Learn to listen to your body and you will be your own best coach who can tell you to keep on going or to stop.

Tip 6:  Set goals and celebrate progress
One of the best ways to keep motivated is to set attainable goals for yourself.
This can be anything:
Running Shoes for Men
Run at least three times per week
Lose weight; no be more specific; lose 5 kilos within 3 months.
Be able to finish a local 5K race which is held 12 weeks from now
Improve your PR on the 10K with 30 seconds this year

Whenever you reach a goal be proud of yourself! Give yourself a compliment and treat yourself to something. Basically, anything tangible or intangible that gives you the feeling you have done well. A nice warm bath, a good meal in your favourite restaurant, or get yourself a running present.
Just some ideas :

Tip 7:  Warm up and cool down
By doing a warm up you are letting your body know that it will have to start working soon. It is important to do this so that your heart and legs can adjust properly. So don’t sprint out of the door, but start with a brisk walk, followed by very easy running for a couple of minutes. Then stretch.
At the end of your workout take a couple of minutes to cool down. So run very slowly or walk the last minutes of your workout and end with stretches. This will improve your recovery rate and reduce muscle pains.

Tip 8:  Find a buddy
The hardest part of running is getting out of the door. When you have a buddy who is running with you, you don’t want to let each other down and you will do what is needed: you get out of the door. Moreover your running buddy will help you to keep to your goals.

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WOD – 20090602

Posted by AQ on 090603

Asa%20and%20Laila

 Here is the work of the day (WOD). Everyone put forth a great effort even with the curb push ups.

WARM UP
25 Side Straddle Hop
25 Boot Strappers
25 Touch Touches

Run 100M Stop
30 Froggy Pushup
Sprint 100M
Run 200M
WORK OUT
30 Shoulder Press
30 Standing Rows
25 Bicep Curls with Isometric Hold
25 Standing Lat Pull Ups

20 Push Ups (My Cadence)
30 Partner Twists “Pass the Weight”
Description: Two individuals stand back to back feet should width apart.
1. Demonstrator 1 will pass bend at the waist and pass the weight between legs to Demonstrator 2 who will bend at waist reaching for weight.
2. Demonstrator 2 will grasp with both hand standing up with it and pass weight back by turning to the right side turning torso.
3. Demostrator 1 will grasp the weight with both hands and repeat 1
4. Demonstrator 2 will repeat step 3, but turn to the left.

30 Flutter Kicks
30 Scissors
50 Crunches
20 Lower Abdominals Crunches “Toe Taps”

Hip Bridge Series
30 Chest Press 
30 Chest Press Modified
25 Chest Flys
25 Tricep Extensions

Run 100M
30 Curb Push Up Steps Ups (Starting in Push Up Position with hand on at base of curb, then lift left hand place on curb, return left hand to base of curb, lift right hand, place on curb, return to base of curb, This counts as 1 repetition)
30 Dips
REPEAT 3x

30 Shoulder Press
10 Shoulder Press (Slow Cadence)
30 Standing Rows
10 Standing Rows (Slow)
25 Bicep Curls with Isometric Hold
25 Standing Lat Pull Ups
30 Partner Twists “Pass the Weight”
Description: Two individuals stand back to back feet should width apart.
1. Demonstrator 1 will pass bend at the waist and pass the weight between legs to Demonstrator 2 who will bend at waist reaching for weight.
2. Demonstrator 2 will grasp with both hand standing up with it and pass weight back by turning to the right side turning torso.
3. Demostrator 1 will grasp the weight with both hands and repeat 1
4. Demonstrator 2 will repeat step 3, but turn to the left.

20 Weighted Jabs – High
20 Weighted Jabs  – Mid
20 Weighted Jabs – Low
10 Weighted Jabs – High
10 Weighted Jabs  – Mid
10 Weighted Jabs – Low
5 Weighted Jabs – High
5 Weighted Jabs  – Mid
5 Weighted Jabs – Low

 COOL  DOWN

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WOD – 20090601

Posted by AQ on 090603

 

SEND20HELP

 
WARM UP
Run 400M
20 Push Ups
30 Side Straddle Hops
30 Engines

 

 

 

 

 

WORK OUT
20 Skiers
30 Hack Squats (Slow)
25 Lying Abduction (Lying on Your Side Straight Leg Lifts) Outer Thigh L/R
25 Lying Adduction (Lying on Your Side Straight Leg Lifts Inner Thigh L/R
30 Butt Brdiges
30 Hydrants
30 Donkey Kicks
100M Walking Lunges with Bicep Curls
40 Ankle Touches

50 Sit Ups
30 Flutter Kicks
30 Scissors
Plank 2 minutes
30 Lower Abdominals “Toe Taps”
30 Hack Squats (Starting in Squat Position)
30 Hydrants
30 Donkey Kicks
25 Lying Abduction (Lying on Your Side Straight Leg Lifts) Outer Thigh L/R
25 Lying Adduction (Lying on Your Side Straight Leg Lifts Inner Thigh L/R

Run 400M
100M Side Shuffle
100M Sprint

COOL DOWN

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WOD – 20090529

Posted by AQ on 090529

Team, I learned fitness requirements for the Air Force Academy.. Here is some information about the fitness related requirements. You would take physical fitness test each semester to measure your overall strength and conditioning.(Hmmm…). Here is the workout. Have a great weekend!!! 

Proficiency is required in both the physical fitness test (PFT) and aerobic fitness test (AFT). You are required to take both the AFT and PFT each semester of cadet career.

The tests are scored as follows:
AFACADFitness

 
WARM UP
Run 200M
20 Side Straddle Hops
30 Engines
20 Toes Touches

WORKOUT
Jeep Car Lot Sprints (Around Lot)
Sprint Forward
Forward Lunge
Side Shuffle
Backpedal (on those toes)
REPEAT X5

20 Box Jumps
Run Lap Around Citibank
REPEAT x4

30 Calf Raises – Regular Cadence (Feet Side By Side)
30 Calf Raises – Fast Cadence (Feet Side By Side)
30 Calf Raises – Regular Cadence (Feet with Toes Touching Inward, Heels Out)
30 Calf Raises – Fast Cadence (Feet with Toes Touching Inward, Heels Out)
30 Calf Raises – Regular Cadence (Feet with Toes Outward, Heels Touching)
30 Calf Raises – Fast Cadence (Feet with Toes Outward, Heels Touching)

Run 100M
High Knees over Sports Authority Pillars REPEAT x4

Wall Sit with Shoulder Press(no weights) – 2 Minutes
25 Monkey Squats
Wall Sit with Shoulder Press(no weights) – 1 Minute
25 Monkey Squats
Wall Sit with Shoulder Press(no weights) – 30 Seconds
25 Monkey Squats

30 Flutter Kicks
40 Sit Ups
50 Ankle Touches
30 Obligue Crunches (L/R)

2 Laps

25 Flutter Kicks
30 Scissors
40 Sit Ups
50 Ankle Touches
30 Obligue Crunches (L/R)

COOL DOWN

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WOD – 20090528

Posted by AQ on 090529

gijaneHappy Thursday Team, the surprise was the following workout. I put the total number of push ups, sit ups and an estimate on the run.

 

 

 

WARM UP
20 Side Straddle Hops
400 M Run
20 Steam Engines

 

WORKOUT
Push Up Step Downs – 21-20-19-18-17-…11…10…7..5..3..1
Sit Ups Step Downs – 21-20-19-18-17-…11…10…7..5..3..1
2 Laps Between each Set of Reps
(Example 21 Push ups, 21 Sit Ups, 2 Laps, then 20 Push Ups, 20 Sit Ups, 2 Laps…to 1 Push Up, 1 Sit Up and 1 Lap)

Totals: 231 Push Ups, 231 Sit Ups Run About 2 miles

COOL DOWN

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