AMRAP Fitness Strength and Conditioning

CrossFit South Rockland

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Sunday, March 31, 2019

Fatty liver disease fastest-growing reason for transplants in young U.S. adults

BY: Carolyn Crist


(Reuters Health) - Nonalcoholic fatty liver disease and its more aggressive form, nonalcoholic steatohepatitis, have become the fastest-growing reasons for liver transplants in young Americans, according to a recent study.

Typically, older adults experience the slow progression of fatty liver disease that is not related to alcohol but can lead ultimately to liver cirrhosis. Due to increasing childhood obesity, hypertension and diabetes, however, more young adults are reaching end-stage liver disease early in life, researchers say.

“I see kids at ages 7 and 8 with this problem, and one of my youngest patients developed cirrhosis at 13,” said senior study author Dr. Naim Alkhouri, who directs the metabolic program at the Texas Liver Institute in San Antonio, Texas.

“In Texas in particular, nonalcoholic steatohepatitis is the No. 1 indicator for transplants in adults,” he told Reuters Health in a phone interview. “It now affects 1 in 3 adults and 1 in 10 children.”

Alkhouri and colleagues analyzed nationwide data from the United Network for Organ Sharing on liver transplants in young adults between 2002 and 2012 to examine the reasons they needed a transplant.

During those years, there were a total of 5,157 transplants in people ages 18 to 40, of whom 23% were obese, the researchers found. The top reason for transplant, accounting for 25%, was autoimmune/cholestatic liver disease, which includes conditions such as bile duct infections, immune system-related hepatitis, hereditary bile duct problems and drug-related liver damage.

About 18% of transplants were for acute liver failure, and other important causes were hepatitis C and B as well as liver cancers. Nonalcoholic steatohepatitis, also called NASH, accounted for just 3.3% of transplants across the entire study period, but it was the fastest-growing reason for transplant.

The number of liver transplants performed for NASH increased from 0.53% in 2002 to 4.46% in 2012, a nine-fold jump, the study team reports in Journal of Clinical Gastroenterology, online September 28.

Survival rates were similar among NASH and non-NASH liver recipients, but graft survival was lower and re-transplantation rates were higher in NASH recipients, the researchers note.


“Following the childhood obesity explosion in the ‘80s and ‘90s, we’re seeing young adults with old bodies,” Alkhouri said. “Although they’re 30, their organs are sick.”

Fatty liver disease and NASH can often go unrecognized and untreated in young adults since pediatricians and primary care doctors don’t look for signs of the disease in younger people, the study authors write.

New studies are investigating ways to treat fatty liver disease early in life and prevent it from reoccurring after transplantation, Alkhouri said. Although the Federal Drug Administration doesn’t currently approve medication for NASH, phase 3 clinical trials underway now could lead to approved medication in a few years, he added.

“The other looming question is about fatty liver disease developing into liver cancer,” said Dr. Robert Wong of Highland Hospital in Oakland, California, and University of California, San Francisco, who wasn’t involved in the study.

“In medical school, we’re taught that cirrhosis is a prerequisite for cancer, but we’re seeing more reports that fatty liver can develop into cancer with little cirrhosis,” he told Reuters Health by phone. “If our only indicator to screen for cancer is to look for cirrhosis, that’s scary. We’re not going to look for it or find it.”

Liver specialists still don’t know why fatty liver disease and NASH develop so rapidly, Wong added. Factors could include differences in metabolism, demographics and lifestyle, which researchers are still trying to pinpoint so they can better diagnose patients in the future.


“The best treatment is still prevention,” Wong said. “If we can ID it early and then focus on blood pressure, diabetes, weight loss and a healthy lifestyle, we can better help patients with fatty liver disease.”

SOURCE: bit.ly/2xN8moj

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3/31 Motivational Sunday




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Saturday, March 30, 2019

March Highlights

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3/30 Saturday Obstacle Course



Obstacle Course 

Warm up
1 mile run
(Each Team member carries SB 400m) 

Skill
Sled pull/ Partner deadlift

WOD
20 minute TEAM AMRAP
(In TEAMs of 4)
1 rope climb each 
20 TEAM burpee box jumps
Sled hand over hand pull 10m each 2x
20 partner deadlifts
200m up & over run

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Friday, March 29, 2019

3/29 Friday



Warm up
Combo Activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction

Skill 
CTB pull ups

WOD
12x
30:30
-Box jumps
-CTB pull ups


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Thursday, March 28, 2019

3/28 Thursday



Warm Up
Suicide Relay
In groups of 3 or more. Each team member must either place or remove an object wile executing a suicide. 

Objects: bean bags, MBs, SBs, KBs, DBs, etc.

Skill
Power swing

WOD
21-15-9
KBS w/53# m/70#
Burpees to cross bar

GoFit
Warm Up 
Suicide Relay
In groups of 3 or more. Each team member must either place or remove an object wile executing a suicide. 

Objects: bean bags, MBs, SBs, KBs, DBs, etc.

Skill
KB SDHP

WOD
Tabata
-KBS
-Mountain climbers
-KB SDHP
-Burpees


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Wednesday, March 27, 2019

3/27 Wednesday



Warm up 
1 mile run/2K row

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
SB ground to over head

Partner WOD
25 minute ping pong
7 SB ground to over head
100m SB run w/50# m/75#
15 TTB
100m SB run w/50# m/75#


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Tuesday, March 26, 2019

3/26 Tuesday



Warm up 
Gymnastics progression warm up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Skill
Muscle ups 

WOD
A- 5x 4 (alternating & each side must be successful)
Weighted pistols

B- 3 rounds for time:
750m row
7 muscle ups
20 pistols 

GoFit
Warm up 
Gymnastics progression warm up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Skill
movement standards 

WOD
7x
20:20
-Rowing
-Pull ups
-Rowing
-Dips


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Monday, March 25, 2019

3/25 Monday


Warm Up
Combo Activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lung with Sampson followed by a broad jump 15m
Band walks (Lateral)
Inch worm with push up 10m 
Shuttle run 50m

Skill
Cycling movements 

WOD
12x
30:30
-DB snatch
-Wall ball shots




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Sunday, March 24, 2019

3/24 Sunday Motivation




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Saturday, March 23, 2019

Jimmy's Fitness Journey


 My fitness journey started when at the end of 8th grade when I was 5’5 and 185 lbs . I was always chubby and was a yo- yo dieter and had no clue how to eat properly and avoided exercise. I began running and lost 40lbs from 8th grade to 9th grade and became a skinny runner. I was “fit” but not necessarily healthy. I ate crappy empty calories and had a horrible relationship with food. I was now very skinny , very fast but not strong or balanced with fitness. I could not perform one pull up and did not attack any of my weakness besides running. In junior year I decided to make a change and start basic weightlifting because I was tired of being skinny. I began to learn and read about fitness and found spartan racing which was appealing to me because it doesn’t matter how fast you are, you have to be strong and mentally tough . I began to distance myself from track and did not enjoy it as much and began lifting more. I did Murph with my friend as my first official CrossFit workout. 
     

    One month later I joined CrossFit and it was the best decision I ever made. The workouts kicked my ass and I could not even perform an overhead squat or jump rope! It was a huge change to the lifting I was doing on my own and was a huge wake up call. I became addicted to the community and the intensity of the workouts. I love how many movements and skills you have to master and how there is always something to learn and get better at. I decided to dedicate myself to becoming stronger and mentally tougher. I train twice a day the 5am CrossFit class and the 4:30 Strength and Conditioning. It is a huge lifestyle change and I enjoy waking up at 4:30 in the morning , there is always days where you don’t but the community is there to back you up. When you feel like hitting snooze you know that people are going to be asking where you are. I have made so many friends and have gotten so much better at the movements and love the process.

Jimmy
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Think High-Protein Diets Are All Hype? Think Again.

Think High-Protein Diets Are All Hype? Think Again.

Increasing your protein intake might be the key to unlocking your potential. Here's how much to increase it by, and real-life examples of what happens when you do.
Think High-Protein Diets Are All Hype? Think Again.

Jim Stoppani, Ph.D.
Jim Stoppani, Ph.D.
October 22, 2018 •  5 min read
Sponsored By:
sponsored by icon
Many of the things I have to say about nutrition and fitness are unconventional. They fly in the face of long-standing traditions. They diverge from what most people think of as common knowledge. But much of what passes for conventional wisdom is nothing more than bro-science. There just isn't a lot of real science in support of it.
While my recommendations may differ from what your fellow gym-goers say, there's plenty of research behind my recs. More importantly, as you'll see below, they deliver serious results.

Sticker Shock

Two such examples of my research-backed recommendations include my Dieting 101 meal plan and my Muscle-Building Nutrition Rules. In these two articles, I lay the foundations for a customizable, macro-based diet that can be tailored to you, your needs, and your goals.
Many people are shocked to see just how much they should be eating to achieve their goals, particularly when it comes to protein. The U.S. government recommends daily protein consumption of 0.36 grams per pound of body weight per day. I recommend 1.5 grams, so 300 grams for a 200-pound person. Time and time again, I see questions and comments from people claiming this amount of protein fails to provide any benefit, or could even be harmful. However, research shows that, for healthy individuals, nothing could be further from the truth.[1]
Think High-protein Diets Are All Hype? Think Again.
Protein is critical for providing much-needed fuel for your workouts, as well as for repairing muscle tissue during recovery post-workout.[2,3] Studies have also shown that protein can have a tremendous impact on your body composition.[4] Because of the thermic effect of protein and the way it affects appetite, a high-protein diet can help to boost fat loss as well as to help build muscle.

See The Benefits For Yourself

Do the benefits of a protein-rich diet sound too good to be true? You don't have to take my word for it. Here are just a few examples of JYM Army Facebook group members who have followed my nutritional advice and produced remarkable results.

Steve Flintoff

"I always knew eating protein was important, because muscle is made up of protein," says Flintoff. "Before I readjusted my macros as recommended in Dieting 101, my protein intake was all over the map, and so were my results. Once I increased my protein intake, I began to notice changes in my training and physique. Visible results came faster than ever, specifically when it came to fat loss. I was building muscle and losing fat at the same time. Eating more protein kept me feeling fuller for longer and satisfied between meals, which helped me stay on track with my diet."
Think High-Protein Diets Are All Hype? Think Again.

Lesly Donahoe

"I used to do cardio like crazy, working out 5-6 days a week, but I wasn't getting anywhere," says Donahoe. "My nutrition wasn't helping, because I literally wouldn't eat. I'd skip breakfast. My carbs were really low. I always knew protein was important, but I didn't understand it. I thought it was just for bodybuilders. I didn't think it was for average people trying to get healthy, and I especially didn't think it was for women.
"So when I started lifting with Shortcut to Shred and first saw Stoppani's recommendations, it almost scared me. I mean, that much protein? It was a huge increase in calories for me, but also a game-changer. At the end of that first six weeks, I had abs for the first time in my life. I'd had three kids, I was in my 40s, and never in a million years would have imagined results like I'd achieved. Since then, I've upped my daily protein intake even more to the full 1.5 grams per pound of body weight. I'm leaner than I was, even though I've gained almost 30 pounds of muscle. I'm the same size but a totally different shape."

Anthony Touart

"Tons of people will tell you that you don't need 1 gram of protein per pound of body weight per day, let alone more, but I disagree," says Touart. "For me, eating that much protein was easy because I love to eat. And once I started focusing on hitting that goal regularly, I noticed I was adding even more muscle mass and losing body fat at the same time. Now when I'm leaning out, I'll bump it up to 2 grams per pound. Even with my carbs down to almost zero, I don't sacrifice any of my gains."  

Debbie Stevens

"I didn't realize I could increase my protein count even further than 1 gram of protein per pound of body weight," says Stevens. "But with the help of a JYM Army group member who pointed out his own success with upping the protein in his diet, I decided to try it for myself. I wanted to build more lean muscle while keeping my body fat low. By keeping my carb intake down, but increasing my protein along with my calorie intake, I was able to achieve my goal."

Adam Castro

"Before I found Stoppani's recommendations," Castro says, "I had always been told by my nutritionist to eat one serving of protein with each meal, with each portion being about the size of my hand. If I ate more than that, I was told, it would be bad for my kidneys. When I saw Stoppani's recommendation of 1.5 grams per pound of body weight per day, I thought it was too much—even ludicrous. At my weight at the time, that would have meant I had to consume 340-460 grams of protein a day.
Think High-Protein Diets Are All Hype? Think Again.
"Once I started following the plan, I was eating a lot more food than I was used to—like a LOT more—and it was weird because I couldn't even finish it all in a day. That had never been a problem when it was all burgers and fries. Once I started hitting my numbers, though, the game was on. Before I found out about Stoppani's plan, I remember thinking there was only losing weight or gaining muscle, not both at the same time. Here I was, eating more than ever before and dropping pounds in the double digits, like 10-15 pounds a month—while gaining muscle mass. Since then I've kept my protein up and my progress has never stopped"

Don't Limit Your Results By Coming Up Short On Protein

At the end of the day, I'm all about results. And as you can see, a diet that includes 1-1.5 grams of protein per pound of body weight per day has delivered results for many people. Whether your goal is fat loss, muscle growth, or total body recomposition (more muscle, less body fat), make sure you're taking in enough protein to make your goals a reality.
References
  1. Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. (2016). The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 13(1), 3.
  2. Witard, O. C., Jackman, S. R., Kies, A. K., Jeukendrup, A. E., & Tipton, K. D. (2011). Effect of increased dietary protein on tolerance to intensified training. Medicine and Science in Sports and Exercise, 43(4), 598-607.
  3. Moore, D. R. (2015). Nutrition to support recovery from endurance exercise: optimal carbohydrate and protein replacement. Current Sports Medicine Reports, 14(4), 294-300.
  4. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American Journal of Clinical Nutrition, 103(3), 738-746.
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3/23 Hero Saturday

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.


Clean Warm up 
Band rack stretch
Banded overhead shoulder circles + band pull aparts
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

Skill
Double unders

WOD
Havana
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb
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Friday, March 22, 2019

3/22 Friday


AMRAP Games week#5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Men 95 lb.
Women 65 lb.
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Thursday, March 21, 2019

3/21 Thursday


Shoulder Warm Up
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR

Skill
Weighted pull ups and dips

Partner WOD
20 minute Tag
7 DB strict press
3 weighted pull ups with DB
3 weighted dips with DB
*No measure

GoFit
Warm Up 
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR

Skill
DB push press

WOD
5x
20:40
-DB push press
-DB walking lunges
-KBS
-V ups


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Wednesday, March 20, 2019

3/20 Wednesday


Warm up 
The Complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
TGU

WOD
A- 5x 1
Barbell TGU (must be successful on both arms) 

B- 3 rounds for time:
20 box jump up and over
10 TGU w/35# m/55#
400m run

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AMRAP Fitness
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Congers, NY, 10920

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(845) 517-1422 Main

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World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Coach/ Owner Ray Traitz

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Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."



Nelson Mandela

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