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Environment and Health
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WODMasters
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- February 19, 2013
- 09:29 PM
- 240 views
Sprint Interval Training. High Intensity Interval Training. And CrossFit.
by Andrea Kirk in WODMasters
Sprint Interval Training (SIT or HIT) is a training strategy where an athlete goes "all out" for short burst of time. Sprint Interval Training can be with short sprints, but it can also consist of short "all out" bursts of other exercises. It is more like CrossFit. Research on SIT/HIT will tell us a lot about what CrossFit does to and for us. Think Fran and consider the thrusters as the brief rests. Sprint Interval Training is also called High Intensity Interval Training......... Read more »
Cocks M, Shaw CS, Shepherd SO, Fisher JP, Ranasinghe AM, Barker TA, Tipton KD, & Wagenmakers AJ. (2013) Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males. The Journal of physiology, 591(Pt 3), 641-56. PMID: 22946099
Little JP, Gillen JB, Percival ME, Safdar A, Tarnopolsky MA, Punthakee Z, Jung ME, & Gibala MJ. (2011) Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of applied physiology (Bethesda, Md. : 1985), 111(6), 1554-60. PMID: 21868679
- February 10, 2013
- 01:35 PM
- 259 views
Can CrossFit protect against development of chronic disease?
by Andrea Kirk in WODMasters
There are many benefits in maintaining fitness. Regular exercise reduces risk of cancer, diabetes and heart disease. While the association of exercise and disease prevent understanding why has been unclear. Uncontrolled free-radicals are major factors in the development of
serious diseases. Diabetes, cancer and cardiovascular disease are all
conditions where free-radicals play major roles. Free radicals are
molecules or atoms that have lost an electron. The........ Read more »
de Lemos ET, Oliveira J, Pinheiro JP, & Reis F. (2012) Regular physical exercise as a strategy to improve antioxidant and anti-inflammatory status: benefits in type 2 diabetes mellitus. Oxidative medicine and cellular longevity, 741545. PMID: 22928086
de Oliveira VN, Bessa A, Jorge ML, Oliveira RJ, de Mello MT, De Agostini GG, Jorge PT, & Espindola FS. (2012) The effect of different training programs on antioxidant status, oxidative stress, and metabolic control in type 2 diabetes. Applied physiology, nutrition, and metabolism , 37(2), 334-44. PMID: 22458821
- February 10, 2013
- 11:53 AM
- 69 views
CrossFit Training: How fitness protects from chronic disease
by Andrea Kirk in WODMasters
Click to see Stiff Fish on a Shirt.This article talks about recent research on links between adaptation to fitness and increased levels of anti-oxidants. Anti-oxidants lower risk of cancer, diabetes and heart disease.There are many benefits in maintaining fitness. Regular exercise reduces risk of cancer, diabetes and heart disease. While the association of exercise and disease prevention has been strong, understanding why has been unclear. But this is changing. Anti-ox........ Read more »
de Lemos ET, Oliveira J, Pinheiro JP, & Reis F. (2012) Regular physical exercise as a strategy to improve antioxidant and anti-inflammatory status: benefits in type 2 diabetes mellitus. Oxidative medicine and cellular longevity, 741545. PMID: 22928086
de Oliveira VN, Bessa A, Jorge ML, Oliveira RJ, de Mello MT, De Agostini GG, Jorge PT, & Espindola FS. (2012) The effect of different training programs on antioxidant status, oxidative stress, and metabolic control in type 2 diabetes. Applied physiology, nutrition, and metabolism , 37(2), 334-44. PMID: 22458821
- February 4, 2013
- 11:55 AM
- 188 views
CrossFit Training: how does it compare to running?
by Andrea Kirk in WODMasters
CrossFit and High Intensity Interval Training.
A CrossFit athlete recovers from a burst of intense exercise.
Endurance
exercise is recommended for cardiovascular health. Years of research
have found that about 30 minutes of cardio will reduce risk of stroke
and heart attack. It will also improve insulin sensitivity, reduce risk
of diabetes and improve memory and brain function. Until very
recently, there has been little research on the benefits of CrossFit
type exerc........ Read more »
Cocks, M., Shaw, C., Shepherd, S., Fisher, J., Ranasinghe, A., Barker, T., Tipton, K., & Wagenmakers, A. (2012) Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males. The Journal of Physiology, 591(3), 641-656. DOI: 10.1113/jphysiol.2012.239566
Spence AL, Carter HH, Naylor LH, & Green D. (2013) A prospective randomised longitudinal study involving 6-months of endurance or resistance exercise on conduit artery adaptation in humans. The Journal of physiology. PMID: 23247114
- January 27, 2013
- 04:59 PM
- 175 views
CrossFit Training Post: On Creatine Supplements
by Andrea Kirk in WODMasters
What is Creatine?
In terms of athletics, Creatine is a molecule needed for muscle function. It helps keep you from running out of ATP during short, intense bursts of activity. Energy in ATP (high school biology refresher) ultimately fuels most life processes. Skeletal muscle uses a lot of ATP during intense exercise. Creatine helps recycle used ATP so it continues to be available. Creatine supplements increase muscle force and power. At least in the short ter........ Read more »
Safdar A, Yardley NJ, Snow R, Melov S, & Tarnopolsky MA. (2008) Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiological genomics, 32(2), 219-28. PMID: 17957000
Candow DG, Forbes SC, Little JP, Cornish SM, Pinkoski C, & Chilibeck PD. (2012) Effect of nutritional interventions and resistance exercise on aging muscle mass and strength. Biogerontology, 13(4), 345-58. PMID: 22684187
Lyoo IK, Yoon S, Kim TS, Hwang J, Kim JE, Won W, Bae S, & Renshaw PF. (2012) A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. The American journal of psychiatry, 169(9), 937-45. PMID: 22864465
- January 18, 2013
- 11:40 AM
- 214 views
CrossFit Games 2013: Caffeine, training and competing
by Andrea Kirk in WODMasters
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Mora-Rodríguez R, García Pallarés J, López-Samanes Á, Ortega JF, & Fernández-Elías VE. (2012) Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men. PloS one, 7(4). PMID: 22496767
- January 18, 2013
- 11:38 AM
- 51 views
CrossFit Games 2013: How to Train and Compete with Caffeine
by Andrea Kirk in WODMasters
When is the best time for CrossFit Games Open WOD s.First we'll start off talking about the importance of time of day in athletic performance. This can be important for CrossFit Athletes preparing for the Reebok CrossFit 2013 games. For some people an invitation to the Regional Games may rest on a single burpee. If you are wondering what is CrossFit here is a link to the main site where you can get basic and advanced information.Do your CrossFit Games Open WOD s in the afte........ Read more »
Mora-Rodríguez R, García Pallarés J, López-Samanes Á, Ortega JF, & Fernández-Elías VE. (2012) Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men. PloS one, 7(4). PMID: 22496767
- January 7, 2013
- 09:52 AM
- 268 views
Weightlifting, Belts, CrossFit and Back Injury
by Andrea Kirk in WODMasters
Weightlifting belts? Should lifting belts be worn while weightlifting? Or during CrossFit WODs? Or during CrossFit competitions? Many weightlifters swear by lifting belts. But some believe weightlifting belts are a crutch that will slow progress. There are a lot of strong opinions. Especially in CrossFit. And snide remarks. Let's try to move beyond that, and junior high school, and see what's going on.
Ryan Shupe of CrossFit Se........ Read more »
Kingma I, Faber GS, Suwarganda EK, Bruijnen TB, Peters RJ, & van Dieën JH. (2006) Effect of a stiff lifting belt on spine compression during lifting. Spine, 31(22). PMID: 17047531
- December 27, 2012
- 10:17 AM
- 324 views
Folate, Cardiovascular disease, migraine, depression and MTHFRs
by Andrea Kirk in WODMasters
What is a MTHFR?
Genetic tests can you tell if you are a MTHFR Mutant.
MTHFR is a gene. It is a section of DNA that is responsible for producing an important enzyme. Enzymes are proteins that drive many biochemical reactions. Enzyme function is essential for your function as a living entity. MTHFR is also pronounced (Mother @#$!% by graduate students. And by younger faculty when they think tenured faculty are not listening.) The enzyme is called Me........ Read more »
Liu A, Menon S, Colson NJ, Quinlan S, Cox H, Peterson M, Tiang T, Haupt LM, Lea RA, & Griffiths LR. (2010) Analysis of the MTHFR C677T variant with migraine phenotypes. BMC research notes, 213. PMID: 20663228
Gong D, Gu H, Zhang Y, Gong J, Nie Y, Wang J, Zhang H, Liu R, Hu S, & Zhang H. (2012) Methylenetetrahydrofolate reductase C677T and reduced folate carrier 80 GA polymorphisms are associated with an increased risk of conotruncal heart defects. Clinical chemistry and laboratory medicine : CCLM / FESCC, 50(8), 1455-61. PMID: 22868813
Khandanpour N, Willis G, Meyer FJ, Armon MP, Loke YK, Wright AJ, Finglas PM, & Jennings BA. (2009) Peripheral arterial disease and methylenetetrahydrofolate reductase (MTHFR) C677T mutations: A case-control study and meta-analysis. Journal of vascular surgery, 49(3), 711-8. PMID: 19157768
- December 18, 2012
- 03:20 PM
- 187 views
CrossFit and Paleo: Are Beans good for you?
by Andrea Kirk in WODMasters
Why aren't beans Paleo? A common CrossFit question.
WODMasters: Stiff, Inflexible, Invincible Designs
A lot of boxes put a lot of effort
into the importance of nutrition and a lot into the Paleolithic, primal
lifestyle. Good nutrition is important. A lot of people in CrossFit adhere to The Paleolithic Diet. Sometimes it makes sense, but sometimes it doesn't. There is, for example, a strict list of what is OK to eat and what is not. Beans are not on the list. &........ Read more »
Oomah, B., Corbé, A., & Balasubramanian, P. (2010) Antioxidant and Anti-inflammatory Activities of Bean (Phaseolus vulgaris L.) Hulls. Journal of Agricultural and Food Chemistry, 58(14), 8225-8230. DOI: 10.1021/jf1011193
- December 15, 2012
- 12:46 PM
- 298 views
Ruptured ear drums, inexperience and competitive pressure: CrossFit Competition leads to ruptured ear drums.
by Andrea Kirk in WODMasters
Ruptured ear drums, inexperience and competitive pressure.
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Rozsasi A, Sigg O, & Keck T. (2003) Persistent inner ear injury after diving. Otology , 24(2), 195-200. PMID: 12621331
Lindholm, P., & Lundgren, C. (2008) The physiology and pathophysiology of human breath-hold diving. Journal of Applied Physiology, 106(1), 284-292. DOI: 10.1152/japplphysiol.90991.2008
- December 15, 2012
- 12:44 PM
- 67 views
CrossFit, Ruptured ear drums, inexperience and competitive pressure: CrossFit Competition leads to ruptured ear drums.
by Andrea Kirk in WODMasters
CrossFit, Ruptured ear drums, inexperience and competitive pressure. Normal 0 false false false EN-US X-NONE X-NONE ... Read more »
Rozsasi A, Sigg O, & Keck T. (2003) Persistent inner ear injury after diving. Otology , 24(2), 195-200. PMID: 12621331
Lindholm, P., & Lundgren, C. (2008) The physiology and pathophysiology of human breath-hold diving. Journal of Applied Physiology, 106(1), 284-292. DOI: 10.1152/japplphysiol.90991.2008
- November 28, 2012
- 12:34 PM
- 366 views
Diet, Health and The Ketogenic Diet
by Andrea Kirk in WODMasters
The Ketogenic Diet is a very low carbohydrate, high fat, "adequate protein" diet. Ketogenic diets have proven helpful to people with uncontrolled epilepsy and may be of benefit to epileptics in general, to victims of stroke and other forms of brain injury and possibly cancer. It has become somewhat popular among CrossFit-ters and followers of he paleo-type diet.
They come with other effects that may not be worth the discomfort or unintended risks to healthy people. This includes kidn........ Read more »
Brinkworth GD, Buckley JD, Noakes M, Clifton PM, & Wilson CJ. (2009) Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function. Archives of internal medicine, 169(20), 1873-80. PMID: 19901139
Kossoff, E., Zupec-Kania, B., & Rho, J. (2009) Ketogenic Diets: An Update for Child Neurologists. Journal of Child Neurology, 24(8), 979-988. DOI: 10.1177/0883073809337162
Bergqvist AG, Chee CM, Lutchka L, Rychik J, & Stallings VA. (2003) Selenium deficiency associated with cardiomyopathy: a complication of the ketogenic diet. Epilepsia, 44(4), 618-20. PMID: 12681013
- November 28, 2012
- 12:33 PM
- 70 views
CrossFit, Diet, Health and The Ketogenic Diet
by Andrea Kirk in WODMasters
What is a ketogenic diet? Ketogenic Diet is a very low carbohydrate, high fat, "adequate protein" diet. Ketogenic diets have proven helpful to people with uncontrolled epilepsy and may be of benefit to epileptics in general, to victims of stroke and other forms of brain injury and possibly cancer. It has become somewhat popular among CrossFit-ters and followers of the paleo diet.They come with other effects that may not be worth the discomfort or unintended risks to healthy people. This in........ Read more »
Brinkworth GD, Buckley JD, Noakes M, Clifton PM, & Wilson CJ. (2009) Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function. Archives of internal medicine, 169(20), 1873-80. PMID: 19901139
Kossoff, E., Zupec-Kania, B., & Rho, J. (2009) Ketogenic Diets: An Update for Child Neurologists. Journal of Child Neurology, 24(8), 979-988. DOI: 10.1177/0883073809337162
Bergqvist AG, Chee CM, Lutchka L, Rychik J, & Stallings VA. (2003) Selenium deficiency associated with cardiomyopathy: a complication of the ketogenic diet. Epilepsia, 44(4), 618-20. PMID: 12681013
- November 9, 2012
- 11:03 PM
- 324 views
Is BPA dangerous or not?
by Andrea Kirk in WODMasters
The answer to the question "Is BPA Dangerous?" has not been answered yet.
Scientific research about endocrine disruption is becoming increasingly politicized. This is a shame. Research should be rational and independent of wishes, agendas and demands. Scientists are human, of course. It can be difficult for people to be completely objective. That is why scientists undergo many years of training and mentoring before they receive their degrees. A ........ Read more »
Baker ME, & Chandsawangbhuwana C. (2012) 3D Models of MBP, a Biologically Active Metabolite of Bisphenol A, in Human Estrogen Receptor α and Estrogen Receptor β. PloS one, 7(10). PMID: 23056236
- November 9, 2012
- 11:02 PM
- 44 views
CrossFit, Health and Water Bottles: Is BPA dangerous or not?
by Andrea Kirk in WODMasters
The answer to the question "Is BPA Dangerous?" has not been answered yet. Most people in the CrossFit community are very health aware. But there seems to be an interesting complification (new word) with the high value placed on toughness. For example, eating Paleo is tough. Good. Pushing yourself in CrossFit workouts is tough. Good. Concern for global warming is not tough. (wussy topic). Recycling is not tough (wussy topic). Concern abo........ Read more »
Baker ME, & Chandsawangbhuwana C. (2012) 3D Models of MBP, a Biologically Active Metabolite of Bisphenol A, in Human Estrogen Receptor α and Estrogen Receptor β. PloS one, 7(10). PMID: 23056236
- November 3, 2012
- 04:40 PM
- 287 views
CrossFit: Protein intake and recovery for Masters Athletes
by ABK in Environment and Health
How much protein do Masters Athletes need?
Younger athletes may benefit from increased protein intake in a number of ways. Increased protein intake may result in muscle strength gains in young adults in as quickly as six weeks (Candow et al. 2006). Protein supplements may also increase strength in elderly people (average age 83) as well (Bjorkman et al. 2012). The Bjorkman study of 106 elderly men and women showed a 2.1% gain in body weight with a high-leucine whey protein s........ Read more »
Candow DG, Burke NC, Smith-Palmer T, & Burke DG. (2006) Effect of whey and soy protein supplementation combined with resistance training in young adults. International journal of sport nutrition and exercise metabolism, 16(3), 233-44. PMID: 16948480
Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, & Rowney MK. (2010) Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. Journal of science and medicine in sport / Sports Medicine Australia, 13(1), 178-81. PMID: 18768358
Björkman, M., Finne-Soveri, H., & Tilvis, R. (2012) Whey protein supplementation in nursing home residents. A randomized controlled trial. European Geriatric Medicine, 3(3), 161-166. DOI: 10.1016/j.eurger.2012.03.010
- October 31, 2012
- 08:30 AM
- 388 views
CrossFit and Supplements: What is Leucine?
by Andrea Kirk in WODMasters
What is leucine?
Leucine is a branched chain amino acid (bcaa). A lot of people in the CrossFit and Paleo communities are either strongly for it, or strongly against it. Researchers have identified it as a signal for muscle synthesis in animals. So, there's good a good chance it would do the same in people. It has been studied as a supplement for humans. A number of these studies have shown increased muscle synthesis and faster recovery in both older and younger men. Wastin........ Read more »
Anthony JC, Anthony TG, Kimball SR, Vary TC, & Jefferson LS. (2000) Orally administered leucine stimulates protein synthesis in skeletal muscle of postabsorptive rats in association with increased eIF4F formation. The Journal of nutrition, 130(2), 139-45. PMID: 10720160
Koopman R, Verdijk L, Manders RJ, Gijsen AP, Gorselink M, Pijpers E, Wagenmakers AJ, & van Loon LJ. (2006) Co-ingestion of protein and leucine stimulates muscle protein synthesis rates to the same extent in young and elderly lean men. The American journal of clinical nutrition, 84(3), 623-32. PMID: 16960178
Koopman R, Verdijk LB, Beelen M, Gorselink M, Kruseman AN, Wagenmakers AJ, Kuipers H, & van Loon LJ. (2008) Co-ingestion of leucine with protein does not further augment post-exercise muscle protein synthesis rates in elderly men. The British journal of nutrition, 99(3), 571-80. PMID: 17697406
- October 30, 2012
- 09:14 AM
- 311 views
Protein intake and recovery for Masters Athletes
by Andrea Kirk in WODMasters
How much protein do Masters Athletes need?
Younger athletes may benefit from increased protein intake in a number of ways. Increased protein intake may result in muscle strength gains in young adults (Candow et al. 2006). Protein supplements may also increase strength in elderly people (average age 83) as well (Bjorkman et al. 2012). A recent study of 106 elderly men and women showed a 2.1% gain in body weight with a high leucine whey protein supplement vs. a 1.9% loss in wei........ Read more »
Candow DG, Burke NC, Smith-Palmer T, & Burke DG. (2006) Effect of whey and soy protein supplementation combined with resistance training in young adults. International journal of sport nutrition and exercise metabolism, 16(3), 233-44. PMID: 16948480
Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, & Rowney MK. (2010) Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. Journal of science and medicine in sport / Sports Medicine Australia, 13(1), 178-81. PMID: 18768358
Björkman, M., Finne-Soveri, H., & Tilvis, R. (2012) Whey protein supplementation in nursing home residents. A randomized controlled trial. European Geriatric Medicine, 3(3), 161-166. DOI: 10.1016/j.eurger.2012.03.010
- October 30, 2012
- 07:55 AM
- 296 views
Women should train for pull-ups for more than three months".
by ABK in Environment and Health
A recent New York Times blog post was entitled "why women can't do pullups." Another news article states "even fit women can't do pull-ups". These are interesting headlines, especially to women who can do pullups. The headlines refer to a study at the University of Dayton (can't find the study itself, sorry) that attempted to train women to do pull-ups over a short period of time.
Women and girls work on pull-ups at CrossFit Seven in Fort Worth, TX.
Yes, women and girls can d........ Read more »
Johnson D, Lynch J, Nash K, Cygan J, & Mayhew JL. (2009) Relationship of lat-pull repetitions and pull-ups to maximal lat-pull and pull-up strength in men and women. Journal of strength and conditioning research / National Strength , 23(3), 1022-8. PMID: 19387371
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