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Thursday 080131


KF with a new PR...he has 133% of his BWT overhead!

Wow...last day of the month!

Workout
DL
5, 3, 1, 1, 1, 1

Jerk
5, 3, 1, 1, 1, 1

Get a new max for each!

Check out the link that follows. Boston Globe's health writer Judy Foreman now promises to change her ways by lifting weights. http://www.boston.com/news/health/articles/2008/01/20/the_unsung_benefits_of_lifting_weights/
She writes there are 5 good reason for doing so:

  1. The evidence for the value of strength training has grown so much that last year, the American College of Sports Medicine and the American Heart Association issued new recommendations for healthy older adults that stressed emphasized the importance of weight lifting.

  2. Strength training dramatically increases muscle mass. More muscle mass is good not just because it makes you stronger but because it increases basal metabolic rate — muscle cells even at rest burn more calories than fat cells.

  3. Weight training also gets results fast — it only takes resistance training twice a week for a few weeks to begin to see a significant effect, compared with three days a week with aerobics.

  4. People with greater muscle strength may be less likely to develop metabolic syndrome.

  5. A Danish study just published last week showed that strength training aimed at shoulder and neck muscles can diminish the chronic neck pain that many people get from working of at computers.

Wednesday 080130

REST!

Researchers at King's College in London examined the genetic markers of biological aging of 2,400 twins. During this research, they found that a comparison of the subjects who exercised the most (an average of 199 minutes weekly) to those who worked out the least (a mere 16 minutes or less a week) suggested that those that exercised were on average as much as a decade biologically younger than the slackers.

The following link is The Scientific American reports on the study. http://www.sciam.com/article.cfm?id=new-study-links-exercise-to-longevity

For those that have asked in email, Yes CrossFit works your abs!

Photo courtesy of CrossFit.com

Tuesday 080129

Warm-up
45 lbs, 65 lbs and 85 lbs of:
1 - Power Snatch
1 - OHS
1 - Snatch Balance
1 - Sotts Press

Workout
75 reps of 95 lbs OHS
Not for time, but for sets. Detail the number of set necessary to complete 75 reps.


JB rockin a muscle up

Monday 080128

Workout

CFT (CrossFit Total)
1RM for:
Squat
Press
Dead lift

Compare to:
TITANFIT: Friday 071130





MM and KF during the "cool down" rowing relay


SW and JB on the 2nd leg of the relay

Sunday 080127

Workout

4 x for time of:
800M run/1k Row
25 - 95 lbs Thruster

Saturday 080126

Happy B-Day Seth!

REST!



JB workin' handstand PU...I wish I could do that!



KF at lockout of the Clean and Jerk..110% of his BWT. Awesome!

Firday 080125

Workout

For time:
4 rounds of

500M row
20 - 35 lbs KB Swings
20 - Step-up* (10 per leg)
20 - AB Mat Sit-ups
10 - Ring Dips

*as rx'd the step-ups are 95 lbs stepping up to a 12 inch box...however, scale it to your current level of fitness

Thursday 080124

Warm-up
Clean drops
45 lbs x3 x3




Workout
Clean and Jerk
1, 1, 1, 1, 1

Wednesday 080123

Workout

"Tyra"

For Time:
500M row
50 -45 lbs Thrusters
50 - 35 lbs KB swings
10 - Burpees

750M row
35 - Wall-Ball
35 - 35 KB Step-ups (35 lbs per hand) - 12-18 inches for the step-ups
10 - Burppes

1K row
20 - Ring Push-ups
20 - Pull-ups
10 - Burpees

Scale to your current level of fitness. use dumbbells or kettlebells that will allow you to complete the workout with minimum breaks. This one will repeat! That being the case, please file your time under today's comments section so we can keep track of the "scores"

Check out a 600 lbs+ FS...

Tuesday 080122

REST!

Monday 080121

Workout

For time:
20 rounds of
5 - Pull-ups
10 - Push-ups
15 - Squats

Sunday 080120

Workout


Back Squat
5, 3, 1, 1, 1, 1



CDub FS

Saturday 080119

Warm up:
Power Snatch - work up to 50% of your SN 1RM. Think speed.

Workout

For time
3 Rounds of:
500M Row/400M Run
30 Box Jumps
15 Body weight Deadlifts

Friday 080118

Rest!

I'm up to 11 consecutive days of working out. My elbows are killing me and my right knee, while better than a few weeks ago, does not fell so great.

A few years ago, a boss of mine told me that showing up is 80% of the succeeding. My personal best is 215 workouts in a calender year. As of this writing I have 14 (not bad for the 18th day of the year). MY GOAL IS FOR 300 WORKOUTS IN 2008!

There I put it in writing. Are you up for a challenge? How many times will you show up this year?

Post GOALS TO COMMENTS!


KF Doing box jumps as part of the 50!
Real women doing pull-ups!
Photo Coursety of CF HQ

Thursday 080117

It seems we are currently in sync with HQ...

Workout
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

For Lynne as rx'd, each "round" is 5 minutes long. Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Pull-ups. Complete as many Pull-ups as possible (your set is complete once you release the bar). Now rest for what remains of the original 5 minutes (e.g. if it takes you 2 minutes to BP and do the Pull-ups, rest 3 minutes).

Repeat 4 more time. Got it?

Post reps for both exercises in all rounds

Did you know the origin for Thursday is Thor's Day?

Wednesday 080116

What do you like to listen to while working out? The following link is an article in the NYT. In the article, they mention ’80s cardio playlist, which includes the short-shorts video classic “Wake Me Up Before You Go-Go” by Wham!

WE DO NOT, CAN NOT PLAY WHAM here, just so you know.

http://www.nytimes.com/2008/01/10/fashion/10fitness.html?_r=1&oref=slogin

It is cold outside. That being the case, today we will row!
Workout
1000M
rest 3 minutes
750M
rest 3 minutes
500M
rest 3 minutes
500M
rest 3 minutes
750M
rest 3 minutes
1000M
rest 3 minutes
1000M
rest 3 minutes
500M
rest 2 minutes
500M
rest 2 minute
500M
rest 2 minutes
250M

Aim for 2:00 pace for each row. During the "rest" complete 5 dead hang pull-ups and 10 ring push-ups. All in all, the workout should take about 50 minutes...

Post splits and favorite workout music to comments.

Tuesday 080115

I got a few calls and an email asking for the 50 for today. That being the case, here you go!

Workout
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to:
TITANFIT: Sunday 071118

Here's the OHS vid

Monday 080114

Rest
MM OHS

Sunday 080113

In an effort to finish the workout before kick-off, we will open at 11:30 today!

If we have enough participation, we will attempt our Sunday stand-by, MOB. If not, we will complete the following:
Workout

Work up to:
Snatch – 90% x 1 x 1
Clean & Jerk – 90% x 1 x 1
Front Squat – 90% x 2 x 2

THEN for MetCon
3 rounds for time of:
10 - Box jumps (20 inches)
20 - 35 lbs KB Power Cleans
600M Row

Rest :30 between rounds
The above workout is an adaptation of a workout posted on performancemenu.com

Saturday 080112

Workout:

21, 18, 15, 12, 9, 6, of:
53 lbs KB Swings
20 lbs Wall-Ball
KTEs

This one will burn the forearms!


Getting closer to 300 over-head

How about a test for this weekend?

Row 500 Meters

Level 1 - M 2:05 - W 2:25
Level 2 - M 1:55 - W 2:15
Level 3 -M 1:45 - W 2:05
Level 4 - M 1:40 - W 1:55
Level 5 - M 1:35 - W 1:45

Post time to comments...

Friday 080111

Workout
Diane
For Time - 21, 15, 9 reps of:
225 lbs Deadlift
Handstand push-ups

Those that, like me, are unable to do handstand push-ups can sub strict shoulder press. For the sub, pick a weight that is about 50% of your BWT.

As for the 225 lbs DL. Ideally use a weight that is 25% greater than your BWT.

Thursday 080110

Rest!


News!
Due to unforeseen circumstances we are postponing the TitanFit'lympics that was scheduled for Super Bowl Sunday. I will post a new date and time. Thank you for all that were interested.

Check out KF's full extension during his push press...nice work!

Wednesday 080109

Workout

OHS - find your 1RM
I will do 95 x10 x2, 135 x8, 205 x5, 225 x1, 1 x max, 1 x max

Rest 5 minutes then:

500M Row x 3 @ sub 2:00 minute pace with 3 minute rest. Last effort go for PR.

nice bug eyes...
Compare to:
TITANFIT: Tuesday 071120#links

Tuesday 080108

Workout
3 Rounds for time of:
1000M Row
20 - 95 lbs Push Press
10 - KTE (knees to elbows)
SW rockin' the KTEs
KF getting full extension on the rower

Monday 080107

Workout
5 Rounds:
12 Hang Power Snatch (Boys use 95# and Girls use 55#)
21 Wall Ball (Boys use 20# and Girls use 12#)


REST 5 MINUTES
Clean & Jerk – 90% x 1 x 3
Front Squat – 90% x 2 x 2


Sunday Crew after MOB WOD...MM is flashing her NEW ring! Congrats MM and JB, 2 of my favorite people, on your engagement! (got my fat finger in the way blocking JB...Sorry) I am also sorry cause we might lose some members now that MM is "taken"


2nd round of the Sunday Crew...CS, TS and MW after the MOB WOD.

Sunday 080106

REST...!

Saturday 080105

Workout

Front Squats
85% of your 1RM x1, x2, x3, x3 sets

Friday 080104

Workout

Helen

Three rounds for time:
Run 400 M/500M row
21 - 24 k KB swings (or 55 lbs dumbbell swing)
12 - Pull-ups

You know the drill...scale to your fitness level. Those that can not do 50+ lbs KB swings need to use less and if you can not do full pull-ups, jumping pull-ups are allowed.

Compare to:
TITANFIT: Friday 071102#links

Thursday 080103

Workout
Complete as many rounds in 20 minutes as you can of:
65 pound Power Snatch, 12 reps
10 Push-ups

SW after...AND it was 6:00 AM


KF doing 1-arm snatch

Wednesday 080102

Rest!

I reviewed last year's workouts. Here's my take.

Toughest
Bear
For time: 21, 18, 15, 12, 9, 6, 3 reps of
95 lbs DL
95 lbs Power Clean
95 lbs FS
95 lbs Press/Jerk

Linda
10 - 1 of:
1.5 x Body weight DL
1 x Body weight Bench Press
.75 x Body weight Clean

Easiest
3 Mile run