Wednesday, 27 February 2013

Revisit the Archives

An article from way back when in 2007 on cellular autophagy!  Episodic calorie restriction (think intermittent fasting rather than chronic caloric restriction) *may* be of increasing importance as we age:
  • “Cell survival is dependent upon the ability of the cell to reduce and recycle by a mechanism called autophagy,” said William Dunn Jr., a professor of anatomy and cell biology in UF’s College of Medicine and senior author of the study, which was published online this month in the journal Rejuvenation Research. “When a cell is under stress, autophagy is turned on to clean up the cell by removing damaged cellular components, while recycling building blocks necessary to rebuild the cell. It’s there to protect the cell. But in aged cells, they’re basically not able to adjust to stress as well.”

    UF scientists studied 22 young and old rats, comparing those allowed to eat freely with those fed a low-calorie, nutritious diet. The stress of a low-calorie diet was enough to boost cellular cleaning in the hearts of older rats by 120 percent over levels seen in rats that were allowed to eat what they wanted. The diet had little or no effect on younger rats.
     
The accumulation of damage litters the road to morbidity.

Tuesday, 26 February 2013

Gene Expression

I've long since given up attempting to study endocrinology through blog posts, but I still keep an eye on what crops up in popular media. I studied biogeography at Uni so have an idea of ecological niches and species reaching local maxima (or indeed, minima). 

And whilst I am both wary (and guilty) of descending in to Rosseauism, when it comes to what will promote our own health and longevity, I am quite happy to go for simplicity rather than try to follow the science.  Not that I disparage science - far from it.  It is just that with regard to health and fitness the science is not settled, nuanced, difficult to follow and hard to apply.  I reckon I am doing alright with simply 'living close to the ground'; an approach that intersects with 'paleo' and an approach that is increasingly buttressed by science.

Paleo has always been one step ahead on issues of gene expression and light exposure, stress and sleep.  The latter is the subject of this article on BBC 'Bad Sleep Dramatically Alters Body':
  • "A run of poor sleep can have a potentially profound effect on the internal workings of the human body, say UK researchers.

    The activity of hundreds of genes was altered when people's sleep was cut to less than six hours a day for a week."
  Time for bed....

Monday, 25 February 2013

RPT Phase 3 W/O A

Today's workout:

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:
  • 3 MUs to Skin the Cat to Front Lever
  • 3 MUs to StC to Back Lever to FL
  • 3  MU to StC, BL and FL
4. 321 (8L, 8L 8L)

Way Beyond Weight


 From Way Beyond Weight - worth watching.

Friday, 22 February 2013

RPT Phase 3 W/O B

Flakes of snow didn't stop me heading out for this workout.  I soon warmed up and took to my task.  The aim for today was to increase weights and lower reps from the last session - but with a general intention to 'work harder'.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (15 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (20 minutes)
1. Pistols (6x75, 8x72.5, 10x70)
2. OACs (8/6x45, 10/8x40, 9/10x35)

Forearm and Wrist Prehabilitation (5 minutes)
3. Golfers Elbow Drumstick Rotation (12)
4. Wrist Push Ups (12)
5. Reverse Wrist Curl (12)

Tuesday, 19 February 2013

RPT Phase 2 W/O C

The aim is for an extra rep on each DL.

Warm Up (5 minutes)
Alternate Side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (7x120, 8x100, 11x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)

Friday, 15 February 2013

RPT Phase 2 W/O A

So no Kill Carrying, rope climbing or ring splits.  The MUs and sprints still give little change.

Today's workout:

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:
  • 3 MUs to Skin the Cat to Front Lever
  • 3 MUs to StC to Back Lever to FL
  • 3  MU to StC, BL and FL
4. 321 (8L, 8L 8L)

Monday, 11 February 2013

RPT Phase 2 W/O B

My upper back is not quite recovered from DLs last Friday.  Today should be sprinting and MUs but the poor weather means that I will head indoor for some pistols and OAC work.

I am keeping with the same weights and will look to push reps by +1 to +2.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Pistols (8/6x70, 10/8x65, 12/10x60)
2. OACs (8/6x40, 10/8x35, 12/10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (12)
4. Wrist Push Ups (12)
5. Reverse Wrist Curl (12)

Friday, 8 February 2013

RPT Phase 1 W/O C

My god - Wednesday kickboxing has left me sore!  I tried hand walking at the end of the session and I couldn't manage four steps compared to my 'length of the sports hall' exploits of recent months.  I've lost a lot and over a short time in the Christmas period.

It isn't all bad though!  During my warm up for Lau Gar I hit a couple of excellent handstands - straight in at the sweet spot and solid for 15s or more.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (6x120, 8x100, 10x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)

Friday, 1 February 2013

RPT Phase 1 W/O B

I'm just about over Monday's workout.  Whilst my weight is pretty stable, that one workout seems to have improved aesthetics!

I'm not sure what to expect of today!  There needs to be some element of suck-it-and-see to get my loads right.  I don't want to push too hard to fast.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Pistols (6x70, 8x65, 10x60)
2. OACs (6x40, 8x35, 10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (10)
4. Wrist Push Ups (10)
5. Reverse Wrist Curl (10)