WODMasters

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This blog provides information on fitness, health and nutrition for CrossFit and Masters Athletes.

Andrea Kirk
59 posts

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  • February 19, 2013
  • 09:29 PM
  • 549 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 »

  • February 10, 2013
  • 01:35 PM
  • 525 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 »

  • February 10, 2013
  • 11:53 AM
  • 306 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 »

  • February 4, 2013
  • 11:55 AM
  • 452 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 »

  • January 27, 2013
  • 04:59 PM
  • 421 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 »

  • January 18, 2013
  • 11:40 AM
  • 455 views

CrossFit Games 2013: Caffeine, training and competing

by Andrea Kirk in WODMasters










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  • January 18, 2013
  • 11:38 AM
  • 288 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 »

  • January 7, 2013
  • 09:52 AM
  • 467 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
  • 622 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 »

  • December 18, 2012
  • 03:20 PM
  • 396 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
  • 551 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  

  • December 15, 2012
  • 12:44 PM
  • 284 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  

  • November 28, 2012
  • 12:34 PM
  • 549 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 »

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  

  • November 28, 2012
  • 12:33 PM
  • 218 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 »

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  

  • November 9, 2012
  • 11:03 PM
  • 561 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 »

  • November 9, 2012
  • 11:02 PM
  • 224 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 »

  • October 31, 2012
  • 08:30 AM
  • 594 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 »

  • October 30, 2012
  • 09:14 AM
  • 523 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 »

  • October 26, 2012
  • 08:26 AM
  • 566 views

Women should train for pull-ups for more than three months".

by Andrea Kirk in WODMasters



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 statements, especially to women who can do pullups.  The author of the Times blog post notes that there are lower expectations for women to do pull-ups.  For example, in US physical fitness assessments girls are categorized as "fit" if they can do 2 pull ups, while boys are not categorized as fit unless they can........ 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  

  • October 19, 2012
  • 05:52 PM
  • 683 views

CrossFit and Paleo: Quinoa, protein, anti-oxidants and saponins.

by Andrea Kirk in WODMasters




What are the benefits of Quinoa?
Quinoa is (are?) seeds.  When cooked they taste mildly like toasted broccoli.  This is not as bad as it sounds.  Quinoa is grain-like and can be used in place of rice or pasta.  They are good for breakfast with nuts and cinnamon. .  Quinoa does not contain Gluten.  So if you have celiac disease, gluten sensitivity or are trying to eat Paleo, quinoa should be fine. 

It has a number of benefits over wheat. Quinoa provides mo........ Read more »

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