We Are Official, Official!

We are now linked to the CrossFit Affiliates (www.crossfit.com/cf-affiliates/) page and can be found on the main page (http://www.crossfit.com/) of the Mothership!

Tell all of your friends!

Wednesday 071031

Workout:

For time:
10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch
1000M row
30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings

Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort to complete all 10.

Tuesday 071030

Rest!

Check, check it, check it out...

As we all know it is getting colder outside. It is not, however, getting colder in the garage! Check out the heater, guaranteed to increase the ambient temperature by 60 degrees. We will not be sweatin' to the oldies, but we will still sweat!



How sad is it that I took a picture of the garage heater?!

Monday 071029

Workout:
Fractured Lil' Runny Angie

2 rounds for time
Run 400/500M Row
25 - Pull-ups
25 - Push-ups
25 - Sit-ups
25 - Air Squats

Compare time to 071021


Seth performing sit-ups

Pull-ups

Sunday 071028

Workout:

100M run
20-65 lbs Thrusters

100 M run
20-Pull-Ups

100M run
20-24 inch Box Jumps

100M run
20-Lower Back Extensions

100M run
20-Sit-Ups

100M run
20-65 lbs Push Press

100M run
20-35 lbs Over Head Lunges

Saturday 071027

Workout:
Power Clean (PCL)+ 1 Front Squat (FS) x1, 1, 1, 1, 1, 1, 1

The workout is perform a PCL, while the weight is in the rack position (see yesterday's video) perform a FS. Lower the weight, back to the floor, rest, and repeat 6 more times.

This will allow us to find our 1RM for the PCL. As that is the case you should attempt to add weight each additional set. If you are wondering the gold standard for PCL is 100% of your body weight.

Friday 071026

REST!

Tomorrow we will perform FS (Front Squats). Please review the first 2 minutes of the following 10 minute video. The first 2 minutes touches on the warm-up and the rack position. It is a must see for those that are new to FS.

Thursday 071025

I have a $4,000.00 bicycle in my basement, yes $4,000.00. There was a time I had thoughts of being a bike racer. I discovered that while riding a bike is fun and going fast is even more fun, biking was disastrous on my body for maintaining everyday, necessary strength. That and I DO NOT have the right build for the sport.

I still ride, just not nearly as much as I use too. Based on the visible muscularity of one of the world's top riders and former leader of the Tour of France Michael Rasmussen, (see following photo) maybe I made the right choice...



Workout:

3 rounds for time

30 - Ring Push-ups
25 - Air squats
20 - Calories Rowing
15 - 95 lbs Thrusters*
10 - 24 Inch Box Jumps

* Scale to your fitness level. Those that have CrossFitted the longest should use a weight that is 50% - 55% of their body weight. Those that are new to CrossFitting should of course use less.

Wednesday 071024

On Monday, October 22, 2007, Lt. Michael P. Murphy, who joined the elite Navy SEALs after college, was awarded the nation's highest battlefield award, the Medal of Honor, for a valiant attempt to save the lives of comrades that cost him his own. Read the full story in the link below.

http://www.newsday.com/news/local/ny-murphy-medal,0,2605432.story

Workout:
"Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

It has been reported that this workout was one of Mike's favorites and he'd named it "Body Armor". CrossFit re-named it "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. For those that are new to CrossFit, scale the workout (e.g. run 800M and or 25% - 50% or the required reps).

Tuesday 071023

Workout:

CFT (CrossFit Total)
find your 1RM on:
Squat
Press
Deadlift

The PDF link that follows gives some hints on the 3 lifts. It contains a "how to" for each and things to avoid. It is a must read for those that are new to weightlifting.

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf


Pondering the Deadlift

Monday 071022

REST!

For tomorrow we rumble!

Sunday 071021

We had a visitor...
Workout:
For time:
Little Running Angie
Run 400M + 50 Jumping Pull-ups
Run 400M + 50 Squats
Run 400M + 50 Push-ups
Run 400M + 50 Sit-ups
Run 400M + 50 Lower Back Extensions



JB Jumping Pull-ups


MM Lower Back Extensions


Kath doing pull-ups...

Kath doing squats. Check out her hair...she was moving FAST!

Kathryn is from a CrossFit affiliate in Atlanta (once her site goes live I will post the link). She came to town to visit family. She did a workout at Shok Fitness on Friday and rocked it out here on Saturday.

Saturday 071020

Workout
For time:

Run 200m
21 box jumps (24" box)
21 L pull-ups
21 Thrusters

Run 400m
15 box jumps
15 L pull-ups
15 Thrusters

Run 800m
9 box jumps
9 L pull-ups
9 Thrusters

This one will take some time for the big guys. We will get our revenge after the rest day!

Friday 071019

Physical activity improves health at any age. In the younger years, it can help prevent obesity and many types of diseases. It is good for mental health, strengthens bones and helps control chronic conditions such as high blood pressure.

In older ages, adding strength training to an exercise regimen can provide relief from arthritic pain, improve balance, strengthen bones, reduce glucose levels and reduce the risk of falling. But a large segment of Americans in every age group say they get no leisure-time physical activity. The number of people who exercise declines with age.

Here's a percentage breakdown of those who get no leisure-time physical activity:

• Age 18-29: 19%
• Age 30-44: 22%
• Age 45-64: 25%
• Age 65-74: 28%
• Age 75 and older: 36%

-- Shari RoanSource: The State of Aging and Health in America, 2007; Centers for Disease Control and Prevention and the Merck Co. Foundation.

As these numbers are self reported, I am inclined to believe the percentages are actually much higher. What do you think?

Workout:

5 mile run or 10K row

071018

Go ahead, you deserve it...REST!

Since all of the workouts are posted, some have suggested that they can just do it on their own. Not a bad idea, but if you need coaching, or can not do a movement correctly, get to a CrossFit affiliate.

Check out this guy's DL form...and you will know what I mean.

071017

Yesterday I stopped in to get the oil changed in the Jeep. While waiting, an article in The Sporting News that caught my attention...

Speed 101
You can find the full article at:
http://www.sportingnews.com/yourturn/viewtopic.php?t=286215

The author writes:
How is speed increased? Techniques vary from school to school, but most believe getting faster involves four major components:

• Flexibility
• Strength
• Power
• Explosiveness

Plyometrics are big, too. These are explosive movements. Georgia football players, for example, complete a set of squats and then a set of box jumps, leaping from a standstill onto a box, usually 12 to 30 inches high. One of the athletes was quoted as saying, "Right in the middle of strength training, we are doing explosive work"! (Sound familiar?)

The author “discovered” how to build speed. Those familiar with CrossFit and Titanfit workouts know all about this stuff.

The fitness needs of professional athletes, our moms, police officers, grade school teacher, fire fighters, those in the military and my mail man, vary by degree not kind. That is to say, their fitness demands probably differ in "how good of shape" they need to be in, but the way to achieve true fitness, the way to "get into shape" does not. Remember, Strength, Power and Speed are all related.

Workout:

For time 4 rounds of:
400M Run
25 Box Jumps (20 inch box)
25 Kettelbell Swings

Those that like to count, it is 1 mile of running, 100 box jumps and 100 kettlebell swings.
Check out Seth doing KB swings at 5:30 AM...

071016

Workout:
For Time:
2x
50 Ring Push-ups
800M run

071015

Workout:
For time:
Body weight Back Squat x30
800M run

The bar plus necessary plates that equal your body weight. Error on the high side.

071014

REST!

Mary came in and did a workout on her rest day...all smiles!

Saturday 071013

Workout:

“Skinny Fran”
42-30-18:
Thrusters with PVC
Jumping Pull-ups

Compare your time to Wednesday's (071010)"Fat Fran"

071012

There are 3 disciplines in weightlifting:

1. Lifting something off the ground
2. Lifting something over one's head
3. Lifting something for time and or distance

All other lifting is just supplemental.

Workout:

Snatch/OHS x2/Snatch Balance/OHS x2

So the workout is to do (1) Snatch, while the bar is overhead, do 2 Overhead Squats. Then lower the bar to the back of your neck and do (1) Snatch Balance. While the bar is overhead do 2 more Overhead Squats.

Start light…I started with PVC. Work up to 80% of your Snatch 1RM.

071011

Reports that say that something hasn't happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns - the ones we don't know we don't know.
-Donald Rumsfeld

Well, 1 of the things we know in the fitness industry is exercising at lower intensities will use more fat for energy. This basic premise started the theory of the "fat burning zone," and the evil idea that working in a certain heart rate zone (around 55 to 65 of your max heart rate) will allow your body to burn more fat.

Over the years, this theory has become so ingrained in our exercise consciousness that we see it touted above all else in books, charts, websites, magazines and even on those goofy cardio machines at the globo gyms.

The trouble is that it is lame theory is misleading and misguided. While working at lower intensities is not, you know, necessarily a bad thing...as it is better than doing nothing at all. It will not, can not, does not burn more fat off your body unless you're burning more calories than you're eating. The best way to increase your calorie burn is to exercise at higher intensities! Ahh, it is so simple.


Warm-up/Skills:
20 minutes of movement:
Run 4 minutes
Walk 1 minute

Workout:
"JB"

2 days ago, JB called me saying he loves, yes loves, single arm snatches. Well, let's put that to the test!

For time:
20 lunge steps per leg
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps), 40 reps.
Run 800 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 40 reps
Run 400 meters
20 lunges steps per leg

*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight

071010

Fat Fran!

Warm-up/Skills:
45 lbs thrusters x10 x2
95 lbs thrusters x5
Pull-ups x5
95 lbs thruster x5
Pull-ups x5

Workout:
15, 10, 5 reps of:
135 lbs thrusters
45 lbs Pull-ups (Body weight + 45 lbs)



top of 135 lbs Thruster

071009

Rest!

071008

Happy B-Day Carol!

Warm-up/Skills:
Big arm circles x10 x2
Small arm circles x10 x2
Shoulder dislocates x10 x2

Workout:
Press - 5, 3, 1, 1, 1, 1
Push Press - 3, 1, 1, 1, 1
Push Jerk - 1, 1, 1, 1

071007

Workout:

800M run
Then
4-x10 (with dumbbells*)
Get-ups (10 per arm)
Box Jumps
KB Swings (10 per arm)
Lunges (10 per leg)

*Men use 25 lbs women use 10-15 lbs


Seth doing Get-ups

Megan doing Get-ups

Mary feeling good seconds after the workout

071006

The readers of this site, those that have worked out at TitanFit and those that have worked out with me in the past, all KNOW I am a big fan of Bill Starr’s 5x5 (5 sets of 5 reps) workout plan for Squats, Dead Lift and Cleans. I have used the tried and true 5x5 for longer than I can remember. It has served me well as I have made gains in all of the aforementioned lifts over time.

That being said, for Q4 of 2007 we at TitanFit will try something new! For the 4th quarter of 2007, we will do a ladder of 80% of our 1RM x 1 rep – after resting 2 reps then rest and finish with 3 reps. We will do the 3-rung ladder 2 additional time for the workout for 3 sets of 1 rep, 2 reps and 3 reps.

Doing so has a few benefits:

• Fewer overall reps – with all the squatting we do (thrusters, FS, OHS, step-ups, etc) we do a lot of squats
• More actual attempts (we get to do 9 sets versus 5…more opportunities to get the weighted bar out of the rack, get the right position and perform the exercise)
• The wave of the rep scheme provides different mental and physical stimuli versus 5x5 or 7x3
• Sometimes we make gains simply by doing something different

If you see 5x5 on this page again before 080101, think the 3-rung ladder!

Workout:
BS (back squat) Ladder of 80% of 1RM x1, x2, x3 - x3

071005

Rest!

071004

Workout:

3 Mile run

25 Push-ups
25 Squats
25 Push-ups
25 Squats

071003

Warm-up:
Row 15 minutes



Workout:
High Hang Squat Clean x2 x7
Use 70% of your 1RM

071002

What is the most functional exercise? If you only had 20-30 minutes to workout, what one exercise hit most of the muscles in the body? Come on say it with me...Dead Lift (DL).

DL is functional in that every day we pick things up off the ground - be it our keys, change, children...everyday, we must bend our knees, lower our hips and pick things up off the ground.



Workout:
DL - 5 sets of 3 reps(5x3) @ 80%-85% of your 1RM

071001

Warm-up/Skill:
Plank, Handstand holds, Rack position

Workout:
for time complete a Burpee and Pull-up ladder.

10-Burpees
1-Pull-up
9-Burpees
2-Pull-ups
8-Burpees
3-Pull-ups
7-Burpees
4-Pull-ups
6-Burpees
5-Pull-ups
5-Burpees
6-Pull-ups
4-Burpees
7-Pull-ups
3-Burpees
8-Pull-ups
2-Burpees
9-Pull-ups
1-Burpee
10-Pull-ups