Check out our new site. www.titanfit.com

Looking for TitanFit? Go to our new site. www.titanfit.com










Monday 080630

Rest!

Tomorrow we will run 3-5 miles. Get your mind right!

Don't forget about CrossFit In The Park
When
10:00 AM - Saturday July 5, 2008
Where
Krannert Park - 605 South High School Road
Map of Krannert Family Ctr:317-327-7375 605 S High School Rd Indianapolis, IN 46241, US
What
A FREE CrossFit styled workout

As this is a FREE Workout, bring your friends. Let them see what the fuss is all about.

Sunday 080629

Workout
Press
Push Press
Jerk - 1RM

Use the press and the push press as a warm-up for the jerk. Do all from the "rack" position



As we all know, trans fat is BAD! So bad, NYC band them in all restaurants, many foods proudly display a "0 trans fat" tag on their labels...but it can still be found in some stuff you probably should not be eating anyway.

The bad news -- experts say there's no safe level of this unhealthy fat.There's good news too, though: Trans fats disappear from your body at a rate of 15 percent a year once you stop eating them.

More good news: You can stop eating them by eliminating these 10 foods from your diet. Here they are, Prevention magazine's 10 worst trans fat foods.
  • Cake mixes
  • Cereal and energy bars
  • Chips and crackers
  • Dried soups
  • Fast food
  • Frozen entrées
  • Margarine
  • Nondairy creamers and whipped topping
  • Packaged cookies and candy
  • Packaged doughnuts, pies, and cakes

Saturday 080628


4 of these 6 DL yesterday. guess the 2 that didn't

Workout
For time:

3 rounds of
800 M run
21 - 1.5 pood Kettlebell swings
21 - 95 pound Thrusters
21 - Pull-ups

Friday 080627

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

Compare to:
TITANFIT: Wednesday 080514

Thursday 080626

REST!

Here's a good article about CrossFit. I have pasted the text and the article can be found here: http://www.thesundaypaper.com/More/Archives/tabid/98/articleType/ArticleView/articleId/2535/Are-you-tough-enough.aspx

Are you tough enough?

You may think you’re in shape—until you work out at CrossFit Atlanta
By Colleen Oakley

I was googling “fitness Atlanta” the other day, looking for gyms or workouts that I’d never heard of before, and I stumbled upon www.crossfit.com. Two things surprised me: 1.) It’s a Web site that posts daily workouts for free. 2.) It has a large following (2 million users per month, I found out later), meaning lots of people actually do these workouts and then post feedback about how it went.

After a little more research, I found out that it’s not just an Internet craze, but a chain of gyms, and Atlanta has one (incidentally, named the best gym in Atlanta by Fox 5). I called the owner Dan McDougal and asked him to show me what CrossFit is all about.

I went on a Wednesday morning, not sure what to expect. The gym itself is a small, open, industrial-looking space; you feel like you’re in someone’s garage—someone who’s really into fitness. Dan explained to me that CrossFit is a workout designed to create the best well-rounded athlete using very basic workout methods. I realize the gym is teeming with cut-up rugby, soccer and lacrosse players, not to mention Olympic athletes, for a reason: This fitness routine works. But it’s also great for your average fitness-minded individual—someone who likes to be in shape and be challenged.

I start with the basic warm-up: 500 meters on the rowing machine, a few stretches, 20 squats, 20 push-ups, 20 pull-ups (I didn’t quite make it to 20 of these, but I tried my hardest), 20 sit-ups, and some glut and leg work. Then Dan coached me through the workout. Fifteen dead lifts, 25 squats, and 15 push-presses. I was to go through that routine three times as fast as I could without compromising form, and he was going to time me. The first round was tough, the second was brutal, and the third was near impossible. I was sweating profusely and everything burned, but by the time it was over, I also knew that it was one of the best workouts I’d ever had.

I felt great, not only because Dan told me a lot of first-timers can’t make it through the whole routine, but also because I could tell that even in the short time that I was pushing my body (10 minutes and 20 seconds), I had really worked out my entire body, particularly the core.

I stayed and chatted with Dan about the philosophy behind CrossFit; why machines and isolation movements (like bicep curls) don’t give the same results as the time-tested moves like squats and dead-lifts, and the best nutrition for athletes (he’s partial to the Zone diet). After talking to him for 30 minutes, it’s clear that he’s passionate about CrossFit and believes in the results (it’s easy to see why, what with all the hard bodies walking around the gym, mine not included). His passion is contagious, and I found myself eager to try it again. “Come back anytime,” he said. “Just not tomorrow—you’re going to be kind of sore.” That was kind of an understatement.

Colleen Oakley is a freelance writer in Atlanta and the former editor of Women’s Health & Fitness magazine. Got a fitness challenge for her? E-mail her at colleen@sundaypaper.com.

Wednesday 080625

Workout
For time:

4 rounds of
15-95 lbs Thrusters
15-Pull-ups

Tuesday 080624

Workout
For time:
"Grindy"
10 - 135 lbs Clean and Jerk

5 - Rounds of "Cindy"
_5-Pull-ups
_10-Push-ups
_15 Air squats

10 - 135 lbs Clean and Jerk

5 - rounds of "Cindy"

10 - 135 lbs Clean and Jerk

Compare to:
TITANFIT: Sunday 080420

Monday 080623

Workout
7 rounds for time of :
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
7 Box Jumps - 24 inches (M), 18 inches (F)

What's the old saying...a picture says a thousand words? Well check ot the following link. It is of course work and family safe.

http://www.cnn.com/SPECIALS/2007/fit.nation/obesity.map/

Sunday 080622

REST!


TitanFit in the park crew.

Stay tuned for our July 4th 10:00 AM park workout. You have the day off, get fit on the 4th before your cookout and fireworks!

Saturday 080621

TitanFit In The Park


  • When–10:00 AM - Saturday June 21, 2008
  • Where–Krannert Park - 605 South High School Road
  • What–A FREE CrossFit styled workout

Map of Krannert Family Ctr:317-327-7375 605 S High School Rd Indianapolis, IN 46241, US

3 rounds
75M Run
20 - Air Squat
20 - 53 lbs (1.5 pood) KB Swings
20 - Push-ups
20 -45 lbs Thrusters

Friday 080620


HQ’s Annie doing 32k (2 pood-70 lbs) KB Swings
Picture courtesy of CrossFit.com

I posted the above picture because we all complained about the 2 pood KB...

Workout
For time:
4 rounds of
20 - BWT Back Squats
400M run or 500M Row

Congrats CW...

NBC (AKA - Notre Dame Broadcasting Network) renewed its television contract with Notre Dame football through the 2015 season on Thursday despite the Fighting Irish last year drawing their lowest ratings since the network began broadcasting their games in 1991.

NBC Sports chairman Dick Ebersol said the network doesn’t look at year-to-year results when it comes to Notre Dame, calling the football program a premier brand that defines the network as much as the Olympics, the NFL and the U.S. Open golf championship.

“We’re big believers in how Notre Dame time and time again over all these generations has maintained its strength,” he said. “I don’t see that going away.”
Financial terms of the contract were not disclosed, although Ebersol said the contract is a flat fee and not based on ratings. The current contract that expires in 2010 is reported to be worth $9 million a year.

Thursday 080619

Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Sotts Press

Workout:
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
Hang is the key word here...

Compare to
TITANFIT: Tuesday 080603

Wednesday 080618


Here I am after a recent workout...while rewarding, CF IS HARD!

REST!

Tuesday 080617

We got the new 70 lbs KB in. Let's give it a whirl.

Workout
for time:
100 - 70 lbs KB swings

WORKOUT!

I did not know Tim Russert. Other than being a fan of bad football teams (me, Vikings, him Bills), being a dad and loving his own dad, I do not think we had a lot in common either. Nonetheless, his death saddens me.

Occasionally, when a famous person dies, it makes me think about how and why. I remember when Nirvana’s Kurt Cobain died, I spent hours wondering why a person with it all, would take his own life. Of course, as I got older and wiser, I began to realize that some folks just are not happy. When I heard about Heath Ledger recently, I did not even blink an eye. See how hardened I have become.

Well that takes me to hearing the news about Tim Russert. What now baffles me is how many young folks die because of not taking care of themselves. While 50+ might not seem young to you…it is young to my mom and I bet your mom too.

By taking care of themselves, I mean exercise. This is a fitness site after all. I have used CrossFit as my primary form of exercise for 2+ years now. In those 2+ years, on average, I have worked out 4-5 times a week. On average, those workouts have lasted 30 minutes (with warm-up, which I need to do more often). Thirty minutes 4 times a week (sounds like an infomercial, I know) to have a healthier, stronger, better-conditioned body.

There is a ton of science that says working out is good for you. It fights of depression, keep dementia at bay, helps reduce the incidents of heart disease, improves your overall well being and cost (at TitanFit) about 2 bucks a day. I workout with the hopes of some day seeing my grandchildren - I workout as not to be a burden on my kids as I age - I workout cause it keeps me out of trouble. I wish Russert had and those like him - will start.

Monday 080616


KM all smiles after setting a new TitanFit record for DL

Workout
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
50 Steps Walking Lunge
50 Sit-ups
50 Burpees
50 Sit-ups
Unable to do double-unders? Sub 1:1 Tuck Jumps or 1:1 Butt Kickers or 4:1 Single-unders

Sunday 080615

Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split5 sets of 2 reps

Compare to:
TITANFIT: Saturday 080329

Saturday 080614

REST!

Friday 080613






Happy Friday the 13th!

Workout
For time:
3 Rounds
12 Deadlift (M 225 lbs, W 155 lbs)
12 Ring Dips
400 Meter run
If needed, please scale the DL

Thursday 080612

Workout
For time:
"Jackie"
1000M Row or 800M Run
50 - 45 lbs Thrusters
30 - Pull-ups


Today's Music/VID Vote...


Wednesday 080611


Our newest member, Kelin and our most tenured member JB...Welcome Kelin!

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

Compare to:
TITANFIT: Monday 080225

We have a diverse membership, all of which want different music while working out. What's your vote for the following song?

Tuesday 080610

Go ahead, you know you wanna....REST!

Monday 080609


CW on his way to a PR of 10:46 for "Helen" as rx'd

Time to run!

Workout
3 sets of:
400M Run
2:00 rest
400M Row
2:00 rest

Compare to:
TITANFIT: Friday 080321

Sunday 080608

Since rain did not allow us to play in the park yesterday, today we'll do a nice group workout...

We're going to do a FGB style (3 rounds of 5-1 minute of exercises) workout

Workout
Ab-Wheel
75 lbs Snatch
Box Jumps
Pull-ups
Burpees (Yea Burpees!)

OK we changed it a bit...
35#KB Swings
Burpees (Yea Burpees!)
18 Inch Box Jumps
70 # Press
65# SDHP

Results...
Exercise-----BBH---------KTF--------JK
KB Swing----20/20/20 - 24/20/15---29/20/20
Burpees ----10/7/6 -----15/12/11----14/10/10
Box Jumps--10/10/10---20/20/15---25/15/12
Press -------20/20/14---20/15/10---25/15/12
SDHP-------17/15/15----25/25/25---20/15/13

Saturday 080607



It has been 1 month since we last did Helen. So let's give it a whirl today.

Workout:
"Helen"For time 3 rounds of:
Run 400 M/Row 500M (if your "normal" 400M run is sub 2:00 and you are rowing today, sub a 400M row for the 400M run. If like me you are 2:00 +, sub a 5ooM row)
21 - 24k KB or 55 lbs dumbbell swings M/ 16k KB or 35 lbs dumbbells swings F
12 - Pull-ups

You know the drill...scale to your fitness level. Those that can not do 50 or 35 lbs+ lbs KB swings need to use less weight. If you are unable to complete an un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed

Compare to:
TITANFIT: Tuesday 080506

Friday 080606

REST!

Check this out the folowing link:
http://health.yahoo.com/experts/eatthis/139/the-20-worst-foods-in-america/

The result is our first annual list of the worst foods in America.

Worst Drink
Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz)900 calories10 g fat183 g carbs166 g sugar
Jamba Juice calls it a smoothie;
we call it a milk shake. In fact, this beverage contains more sugar than 2 pints of Ben and Jerry's Butter Pecan ice cream.

Worst Supermarket Meal
Pepperidge Farm Roasted Chicken Pot Pie (whole pie)1,020 calories64 g fat86 g carbsThe label may say this pie serves 2, but who ever divided a small pot pie in half? Once you crack the crust, there will be no stopping.

Worst Mexican Entree
Chipotle Mexican
Grilled Chicken Burrito1,179 calories47 g fat125 g carbs2,656 mg sodium.
Despite a reputation for using healthy, fresh ingredients, Chipotle's menu is limited to football-size burritos, overstuffed tacos, and gigantic salads — all of which contribute to a humongous waistline.

Worst Kids' Meal
Macaroni Grill Double Macaroni 'n' Cheese1,210 calories62 g fat3,450 mg sodiumIt's like feeding your kid 1½ boxes of Kraft mac 'n' cheese.

Worst Fish Entree
On the Border Dos XX Fish Tacos with Rice and Beans2,100 calories130 g fat169 g carbs4,750 mg sodiumPerhaps the most misleadingly named dish in America: A dozen crunchy tacos from Taco Bell will saddle you with fewer calories.

The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing2,900 calories182 g fat240 g carbs
It's the caloric equivalent of eating 14 Krispy Kreme doughnuts, before your dinner arrives. Even if you split this "starter" with 3 friends, you'll have downed a meal's worth of calories.For a complete list of the 20 Worst Foods in America, and details on how to disarm the restaurant industry's weapons of mass construction

Thursday 080605


Workout
Front Squat – 80% of your 1RM x5 x5

Wednesday 080604

Workout
For time:
21 Box Jumps
21 KB Swings
3 Push ups

18 Box Jumps
18 KB Swings
6 Push-ups

15 Box Jumps
15 KB Swings
9 Push-ups

12 Box Jumps
12 KB Swings
12 Push-ups

9 Box Jumps
9 KB Swings
15 Push ups

6 Box Jumps
6 KB Swings
18 Push ups

3 Box Jumps
3 KB Swings
21 Push-ups

TitanFit in the park

We are happy to announce our first FREE park workout. Info and a link to a map for directions to the park, are both below. See you there!


Read this doc on Scribd: TitanFit In The Park!


Map of Krannert Family Ctr:317-327-7375 605 S High School Rd Indianapolis, IN 46241, US

Tuesday 080603

Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Workout:
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
Hang is the key word here...

Hey, it is a new month so the new painstorm is out...

CrossFit Manchester delivers the pain this month:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:
0.75 of BW overhead squat
0.25 of BW weighted pull up
0.75 of BW thruster
then
1 mile run

Monday 080602

Rest!

Sunday 080601

Workout:
Press - 3, 3, 3, 3, 3, 1


TitanFit welcomes our newest member, Natalie