TITANFIT

2010-01-29T10:53:00.001-05:00

www.titanfit.com

Sunday 100124

2010-01-23T16:30:00.000-05:00

Workout
OHS - find your 1RM

Do 10 Pull-ups between each set...

Compare to:
TITANFIT: Monday 091116

Saturday 100123

2010-01-22T20:27:00.000-05:00

Rest!

Friday 100122

2010-01-21T22:02:00.005-05:00

Warm-up
20 - Burpees
5 - Get-ups per side

Workout

4x
500m Row
10 - Wall Ball Shots
10 - Pull-ups
10 - Box Jumps

Thursday 100121

2010-01-21T08:24:00.003-05:00

Sharon and Bill are moving. Sadly we are losing Sharon as a member of the TitanFit family. We will miss her.

Best of luck and come visit anytime you find yourself on the West side!

Workout
Find a new 1RM for Front Squats

Then

"Mini" MetCon
5x
500m row with 2:00 reest

Compare to:
TITANFIT: Friday 100108

Wednesday 100120

2010-01-21T08:16:00.004-05:00

Warm-up
Snatch Assistance Exercises

Workout

Hang Power Snatch
80% of 1RM x2 x5

Then
"Mini" MetCon

Tabata Mash-up

Box Jumps
Push-ups

KB Swings
Sit-ups

Tuesday 100119

2010-01-18T22:28:00.001-05:00

Rest!

Monday 100118

2010-01-18T22:17:00.004-05:00

Warm-up

Base Line

Workout

Dead Lift
3, 3, 3, 3, 3

Compare to:
TITANFIT: Tuesday 090707

Sunday 100117

2010-01-17T09:53:00.003-05:00

Warm-up
Row for 1 minute, rest for 1 minute

Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed - goal is row at least 3000 meters. *Penalty is 1 Burpee for every 5 meters under 3000 meters.

Workout
Press
Using 80% of your last CFT Press, complete 4 sets of 4 reps

Saturday 100116

2010-01-15T12:18:00.006-05:00

Happy BDay Higgins!

Workout

10 rounds of:

Max reps of 45 lbs Thrusters
1:00 rest

Friday 100115

2010-01-15T12:17:00.000-05:00

Rest!

Thursday 100114

2010-01-14T06:26:00.003-05:00

Chris knocking out Burpees

Workout

Clean and Jerk
All reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5

Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM

Compare to:
TITANFIT: Wednesday 091007

Wednesday 100113

2010-01-13T03:26:00.001-05:00

The New York City Health Department has stepped up its fight against soda with a new, incredibly disgusting commercial.

The ad continues this past summer's series of posters that depicted soda and other liquids turning into fat in a glass, asking "Are you pouring on the pounds?"

This video shows a man happily drinking a glassful of liquid fat, letting the chunky lipids drip down his face. If that's not enough to gross viewers out, the commercial ends with what appears to be 10 pounds of fat dropping onto a plate.

According to Dr. Thomas Farley, New York City Health Commissioner, the video is "playful, but its message is serious." Playful? Revolting might be a better word for it.

Farley points out that "sugar-sweetened beverages" are very much behind the "obesity epidemic, and obesity is disabling millions of New Yorkers. If this campaign shifts habits even slightly, it could have real health benefits."

Workout

"Lynne"
5x max reps of:
Body weight bench press
Pull-ups

Compare to:
TITANFIT: Monday 091221

Tuesday 100112

2010-01-12T11:02:00.001-05:00

Seth Dip/Drive

Seth w/ a successful lockout with 230 lbs!

Workout

Back Squat
Using 79% of your last CFT Back Squat, do:

5 sets of 5 reps...

Compare to:
TITANFIT: Tuesday 091027

Monday 100111

2010-01-11T15:38:00.000-05:00

Rest!

Sunday 100110

2010-01-11T15:36:00.001-05:00

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: Monday 091228

Saturday 100109

2010-01-08T22:14:00.001-05:00

Workout

"Fran"

For time:

Three rounds, 21, 15 and 9 reps of
95 pound Thruster
Pull-ups

Compare to:
TITANFIT: Wednesday 091118

Friday 100108

2010-01-07T22:42:00.001-05:00

Workout
Find a new 1RM for Front Squats

Then

"Mini" MetCon
5x
500mm row with 2:00 reest

Compare to:
TITANFIT: Wednesday 091223

Thursday 100107

2010-01-06T23:46:00.005-05:00

Rest!...and shovel the snow.

Welcome B and Jes

I think this is when the deli meat hit me!

Wednesday 100106

2010-01-06T02:15:00.001-05:00

Workout

For time 10 rounds of:
10 - Pull-ups
10 - Wall Ball Shots

Compare to:
TITANFIT: Thursday 091112

Tuesday 100105

2010-01-05T05:43:00.001-05:00

Warm-up
Over Head Lunges

Workout
Power/Strength

Jerk:
Your choice, BTN, Rack, Push, Split

Compare to:
TITANFIT: Tuesday 091208

Monday 100104

2010-01-04T21:56:00.002-05:00

Workout

Hang Power Cleans
Find a new 1RM

THEN

2-Person team "Mini" MetCon (each person does 1/2 of the reps/meters per round)
3x
1k Row
30 - Box Jumps
20 - Burpees

Sunday 100103

2010-01-03T10:24:00.000-05:00

Rest

Saturday 100102

2010-01-01T13:39:00.011-05:00

Workout

Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (Add 5 lbs for each set to your last DL effort)

Mini MetCon
35 - 20 lbs Wall Ball Shots

Compare to:
TITANFIT: Thursday 091216

Seth with High Pulls and Kelin with Push-Press

BBH Box Jumps

Kelin and Kelly rowing

Dr. Rick off the box

Nice job for the first WOD of the year!

Friday 100101

2009-12-31T14:02:00.002-05:00

Happy New Year!

Are you ready for FGB (Fight Gone Bad)?

Thursday 091231

2009-12-31T13:59:00.003-05:00

Team "Cindy" Workout Today!

Wedensday 091230

2009-12-29T20:43:00.004-05:00

Rest!

Tomorrow, we take it easy as we do FGB on January 1, 2010

Forecast - Top 10 Fitness Trends for 2010: John Rowley's Forecast for the Upcoming Year

(HealthNewsDigest.com) - John Rowley, best selling author of Climb YOUR Ladder of Success Without Running Out of Gas and Director of Fitness and Wellness at the American Institute of Healthcare & Fitness, declares the top 10 fitness trends for 2010 which will help shape the "New You" of 2010 and beyond.

John notes that we will see consumers pushing the fitness industry to a new level of professionalism. Medi-Gyms, a combination fitness and medical center, will begin to bridge the healthcare and fitness gap that has lasted too long. But, Rowley believes the most important forecast is that 2010 will consist of life altering, overall health and wellness plans; instead of the "lose 20 pounds in four days" diets.

John has outlined his fitness/health trends forecast below:

1. Pumping Iron. Strength training builds healthy bones and muscles. Your metabolism is driven by muscle and more and more people will be pumping iron in 2010.

2. Healthy Children Programs. As a society we are seeing a an alarming trend with obese children. I think we will see more and more programs tailored made for overweight and obese children and gyms that will cater exclusively to children. They will make fitness fun and help
them to develop a fitness lifestyle.

3. Core training. This type of training works on conditioning the core muscles, including the obliques, pelvis, lower back, hips and abdomen - all of which provide needed support for the spine. A good well rounded fitness program will take care of this but since we have so many people with big bellies this type of program will have mass appeal even though spot reducing doesn't work.

4. Medi-Gyms. This is the future of healthcare. Medi-gyms bridge the gap between the Medical and fitness communities. The baby boomer population is reaching retirement age and many are not ready grow old gracefully, they want to fight it every step of the way and are tired of going to 15 different doctors and then trying to figure out how diet and exercise fit in. Medi-Gyms like AIHF Wellness are beginning to emerge as the wave of the future where you can get a comprehensive wellness exams that address all of your healthcare and fitness needs and then you are given a lifestyle plan to enhance your health.

5. Functional fitness. This is a growing trend toward using strength training to improve balance and ease of daily living for everyone including older adults. More and more trainers are focusing on this type of training using regular weights and kettle bells. Kettle bells have reemerged after a few decades of being placed in moth balls.

6. Pilates. Incorporating core training using the entire body and these classes are very popular in many gyms today.

7. Group training. This trend reflects the economy and makes a lot of sense. Instead of training one on one with a trainer you will work out with a small group with the trainer. It makes training more affordable but also fun.

8. Fitness menu's. More restaurants will offer foods that are in line with the needs of people living a fitness lifestyle.

9. Miracle potions. Unfortunately I think we will see more "miracle' products that over promise and under deliver. For example the berry that will not only have you loose weight but make you two inches taller and more handsome (only a slight exaggeration). Fat burners that will not only have you loose 80 lbs in 12 weeks it will have all your body hair vanish and give you an incredible, vibrant tan plus have you ready for the cover of a magazine (another slight exaggeration). "Snake oil" products have been around for a long time and I don't think they
will disappear in 2010.

10. Repackaged Truths. Last but not least I think you will see old school training principles from the bodybuilding community renamed and sold for a huge profit to hungry consumers.

For more information on the med--gym concept and the American Institute
of Healthcare & Fitness, please visit www.AIHF.net.

Bio: John Rowley

John Rowley, Director of Fitness & Wellness at the American Institute of Healthcare & Fitness, is also a number one best-selling author, motivational speaker, and health and fitness expert. John strives to passionately espouse the benefits of a healthy mind, body, and spirit to all he comes in contact with.

Tuesday 091229

2009-12-29T10:35:00.001-05:00

Warm up
7 rounds of "Cindy"

Workout
Back Squat
Using 79% of your last CFT Back Squat, do:

5 sets of 5 reps...

Compare to:
TITANFIT: Tuesday 091027

Monday 091228

2009-12-28T04:18:00.001-05:00

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: Monday 081013

Sunday 091227

2009-12-28T04:13:00.000-05:00

Workout

3M Run or 5K Row

Saturday 091226

2009-12-28T04:12:00.000-05:00

Rest

Friday 091225

2009-12-24T13:47:00.002-05:00

MERRY CHRISTMAS!

Ok, are you back at home, or maybe you are having others to your home? Is your brother in-law there, your cousin, that high school friend you have not seen in a while, maybe even your parents (for a scaled version)...tell them one of your presents is a CrossFit workout. It is a gift of fitness that will last a lifetime - after all.

Let them do Angie with you. No special equipment necessary, it will take fewer than 30 minutes and maybe you'll have another convert...

Workout
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Partition the exercises as needed...scale for beginners.

Thursday 091224

2009-12-24T13:43:00.000-05:00

Time to scare your family...

Workout
100 Burpees

Wednesday 091223

2009-12-24T13:41:00.001-05:00

Workout

Find a new 1RM for Front Squats

Tuesday 091222

2009-12-21T22:30:00.001-05:00

Rest!

Monday 091221

2009-12-21T22:23:00.001-05:00

Workout

"Lynne"
5x max reps of:
Body weight bench press
Pull-ups

Compare to:
TITANFIT: Thursday 090611

Sunday 091220

2009-12-19T23:58:00.001-05:00

Workout

Five rounds for time of:
15 - 135 pound Thruster
400 m Run or 500m Row (the row/run is your REST!)

Post time to comments

Saturday 091219

2009-12-19T17:44:00.002-05:00

Fun with Dr. Rick

Friday 091218

2009-12-19T17:44:00.001-05:00

Rest!

Thursday 091216

2009-12-16T23:53:00.003-05:00

Workout

Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (Add 5 lbs for each set to your last CFT DL effort)

Mini MetCon
35 - 20 lbs Wall Ball Shots

Compare to:
TITANFIT: Sunday 091025

Wednesday 091216

2009-12-16T09:37:00.002-05:00

Workout

4 rounds for time

25 - Ring Push-ups
20 - Calories Rowing
15 - 95 lbs Thrusters*
10 - 24 inch Box Jumps

*Of course, scale to your current fitness and strength level

Tuesday 091215

2009-12-16T09:27:00.001-05:00

Workout

5 rounds of:
10 - Front Squats @ 50% of your 1RM
:30 full Plank

No rest, push through.

Monday 091214

2009-12-14T09:45:00.001-05:00

Rest!

Sunday 091213

2009-12-14T09:40:00.002-05:00

Workout

Rowing intervals

9 - 350m Rows with 2:00 rest between each. These are 100% efforts.

Saturday 091212

2009-12-14T09:38:00.001-05:00

Workout

"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells swings F
12 - Pull-ups

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

Compare to:
TITANFIT: Thursday 091105

IRC (Indianapolis Rowing Center)

2009-12-10T22:48:00.003-05:00

The Indianapolis Rowing Center (IRC) http://www.indyrowing.org/ plans to hold a competition January 30th in which the Crossfit Affiliates in Indiana will participate in a 4 member (2 male/2female) 2000m row. Each participant is to row 500m. The Crossfit affiliate that wins, will receive 90 minute on the water rowing lessons when the weather gets warmer.

Any questions feel free to contact me.

Friday 091211

2009-12-10T22:45:00.001-05:00

Workout

CFT (CrossFit Total)

1RM for:
Squat
Press
Dead Lift

Compare to:
TITANFIT: Thursday 091001

CrossFit Games

2009-12-10T22:40:00.002-05:00

Are you interested in competing in the 2010 CrossFit games? Here's the info for Indiana...

Central East Regional: May 8-9
St. RTE 664, Logan, OH 43138
Pennsylvania, Maryland, Delaware, Ohio, Indiana, Kentucky, Michigan, West Virginia, Virginia, DC
CrossFit Games Seeds: 3 men, 3 women

OH / IN / KY / MI Sectional: March 7
Greater Columbus Convention Center, 300 N High Street, Columbus, OH 43215
Ohio, Indiana, Kentucky, Michigan
Regional Seeds: 20 men, 20 women

Thursday 091210

2009-12-09T21:55:00.000-05:00

Rest!

Wednesday 091209

2009-12-09T21:52:00.002-05:00

Tuesday 091208

2009-12-07T22:46:00.001-05:00

Warm-up
Over Head Lunges

Workout
Power/Strength

Jerk:
Your choice, BTN, Rack, Push, Split

Compare to:
TITANFIT: Tuesday 090714

Monday 091207

2009-12-07T09:29:00.001-05:00

Workout:

Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.

Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn't that sound fun?

Compare to:
TITANFIT: Friday 090918

Sunday 091206

2009-12-07T09:27:00.000-05:00

Rest

Saturday 091205

2009-12-04T21:56:00.004-05:00

Today is our programmed rest day. Many CrossFit affiliates are performing a fund raiser for the victims of the Fort Hood shooting. The URL below provides some information. We have also posted the WOD below.

Lumberjack 20 Memorial Workout
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

Friday 091204

2009-12-03T23:17:00.001-05:00

Workout

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 Burpees at the end of the session....

Compare to:
TITANFIT: Friday 091002

TFT / DUTY WOD
Add "Seth"

for time:
21, 15, 9

Bench Press @ body weight
Pull Ups

Compare to:
TITANFIT: Wednesday 091028

Thursday 091203

2009-12-03T23:13:00.001-05:00

Workout

AMRAP for 20:00
3 - Hand Stand Push Ups or 60% of your 1RM press
5 - Pull Ups
7 - Knees to Elbows

Wednesday 091202

2009-12-02T09:00:00.003-05:00

Happy Birthday Bay

Workout

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 - Pull-ups
10 - Push-ups
15 - Squats

Compare to:
TITANFIT: Tuesday 091013

Wednesday, December 2, 2009
Froma Harrop / Syndicated columnist
American fitness: forgoing apps for abs

This is a nation of goose-necked children hunched over their electronics in front of a TV. They will turn into goose-necked adults with vitamin D deficiencies, the result of spending their sunny hours downloading songs in darkened rooms. Obesity will plague many of them.

Clearly, America would do better health-wise (and health-care-spending-wise) if people went outdoors once in a while and moved themselves. But how does one do so in a society that has engineered exercise out of even opening a garage door?

Some grown-ups do have the gumption to maintain formal exercise programs, but not many. The health-club business assumes that a third or more of those who join in a burst of enthusiasm will be gone in a year.

Home fitness equipment gets converted into racks for extra shirts or folded towels. Shiny machines rapidly become drab. The owner thinks, "I really should jump on the treadmill, but oooh, my apps need updating."

When exercise becomes a byproduct of doing something else — getting to work, mowing a lawn or picking up a quart of milk — that's when it becomes a reliable fitness tool. Those who commute by bus know that whatever little else they do that day, they will get in that walk to the stop.

Play is supposed to be the daily work of children. That used to mean getting thrown out of the house and being told to be back by dinner. But parents don't push their kids into the neighborhood as they once did. One reason is fear, much exaggerated, of strangers harming their little ones.

A more serious problem is the utterly car-oriented design of many, especially newer, neighborhoods. Children would have to cross wide streets and often in front of harassed drivers who regard pedestrians as a wrench in their busy schedule.

But real or imagined, these concerns are not all that's keeping children indoors and glued to video. After all, a drive through most suburban neighborhoods will reveal fenced backyards with swing sets and no children on them. A sports reporter friend notes the many empty baseball fields he passes on perfect afternoons. If adults don't organize the sports, the kids don't play them.

The plain truth is that free-form play out in nature is no longer part of many children's lives — or their parents'. And children do love their electronics, in part, because they want to be like Mom and Dad. That's why laptops, cellphones and digital cameras are among the top-selling toys, even for preschoolers.

Walking or biking to school used to be part of an American childhood. But parents now drive their kids to even close-by schools. Forty years ago, 90 percent of children living within a mile of school biked or walked there. Now less than half do.

Many communities ruined the prospect of students' getting to school on their own power by building mega-schools far from the more densely settled areas. Six-lane roads often cut the schools off from all but vehicle traffic.

What to do? There's a TV ad for an indoor bike attached to a video game. By pedaling, the child activates the game. The faster he or she goes, the more exciting the game gets. The appeal to parents is obvious. Here's a way for kids to get exercise and play a video game.

This is healthier, one supposes, than lying in front of a bowl of Doritos and playing "Assassin's Creed II." But one imagines that bicycle-powered video game going the way of Mom's Thigh Master as the kids realize that they, like their parents, can amuse themselves while curled up on a couch. Perhaps someone will invent an exercise pill.

Tuesday 091201

2009-11-30T22:36:00.001-05:00

REST!

Hey it is December! Rest today, "Cindy" tomorrow and CFT after the next rest day...

Monday 091130

2009-11-30T13:10:00.000-05:00

Workout

90% of Friday 090731's effort
x2 x6

"Mini MetCon"
2000m Row Time Trial

Compare to:
TITANFIT: Monday 090824

Sunday 091129

2009-11-30T13:07:00.001-05:00

Workout

"LINDA"

For time 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time - Linda is a daunting workout.

My first attempt took over an hour. SCALE this baby especially if it is your first attempt. There are several ways to scale this workout. One can do just the even reps and or lower the percentages of your body weight used for each lift.

One of the tricks I use is to remind myself that after I complete the round of 8, I am almost half way done.

Post time and weights used to the comments section.

Compare to:
TITANFIT: Thursday 081016

Saturday 091128

2009-11-26T00:16:00.001-05:00

Fun with Dr. rick

Friday 091127

2009-11-26T00:14:00.003-05:00

Rest...all that tryptophan is coursing through your system anyway!

Which is better this picture or Monday's?

Thursday 091126

2009-11-25T20:39:00.002-05:00

Happy Thanksgiving!

Let's make this a quick one and then get your feed bag on!

Have one of your in-laws join in on the fun!
1M Run
5 rounds of "Cindy"
1M Run

Post time and what you are thankful for to comments...

Wednesday 091125

2009-11-25T20:37:00.001-05:00

Press
Find a NEW 1RM

Then
"Mini" MetCon
2k Row Time Trial

Compare to:
TITANFIT: Monday 090831

Tuesday 091123

2009-11-23T23:01:00.001-05:00

Workout

Back Squat
find a new 1RM

THEN

"Mini" MetCon
5x
250m Row
5-Burpees
10-53 lbs KB Swings

Compare to:
TITANFIT: Wednesday 090701

Monday 091123

2009-11-22T17:26:00.003-05:00

Rest!

Sunday 091122

2009-11-21T19:00:00.004-05:00

Chris doing Thrusters for "Fran"

KTF Ring Dips for "JT"

Ryan and KTF Ring Dips (JB, not pictured as he's already doing push-ups...)

Workout

Complete as many rounds as possible in twenty minutes of:
20 - Burpees
10 - Body weight back squat

HQ calls for:
25 - Burpees
15 - Body weight back squat,

Do either and post to comments...

Saturday 091121

2009-11-20T22:09:00.001-05:00

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 - First posted 6 July 2005

TitanFit is now instituting Hero Saturday WODs.

For time:
21, 15 and 9 of
Handstand push-ups
Ring dips
Push-ups

Friday 091120

2009-11-20T12:54:00.005-05:00

KM, Becky and KTF rowing

KTF, Becky, KM, Mary, Will and Ryan after... (not pictured Glenda and Sharon)

Workout

Team WOD!

Based on constantly varied, we have not had the opportunity to complete all of the Hero WODs. To remedy this issue, TitanFit is now instituting Hero Saturday WODs.

To ensure we do not "cherry pick" the WODs we will complete them in the order they first appeared on the CrossFit Main Page.

Tomorrow, therefore, is our first Hero Saturday. We will complete JT...In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 - First posted 6 July 2005

For time:
21, 15 and 9 of
Handstand push-ups
Ring dips
Push-ups

Thursday 091119

2009-11-18T21:29:00.002-05:00

REST!

Look at that smile. No, Mary is not smiling because Ryan, Doug and Kelin got PR on "Fran", she is smiling because she set a new TitanFit record for "Press" today. Make sure you pat her on the back the next time you see her. Great job Mary!

Wednesday 091118

2009-11-18T01:03:00.001-05:00

What your favorite 4-letter word that starts with "F"? If you are a CrossFit'er it is undoubtedly "FRAN"!

Workout
For time:

"Fran"
21, 15 and 9 of
Thruster - 95 lbs
Pull-ups

Compare to:
TITANFIT: Friday 090717:

Tuesday 091117

2009-11-17T08:52:00.001-05:00

Workout
Clean (no Jerk today)
All reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5

Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM

"Fran" Tomorrow!

Monday 091116

2009-11-17T08:48:00.002-05:00

Workout
OHS - find your 1RM

THEN

"Mini" MetCon
5x
250m Row
5 - Burpees

Compare to:
TITANFIT: Monday 091005

Sunday 091115

2009-11-14T11:23:00.003-05:00

Rest!

http://www.thatsfit.com/2009/11/13/overweight-kids-set-for-heart-disease/

You don’t have to be a rocket scientist to know that kids’ waistlines are expanding as rapidly as adults’ these days. Just take a look around. With an estimated 33 percent of children overweight or obese, the husky kids who used to be the exception are now becoming the norm — and being big as a kid can translate into big health problems later on.

Medical experts report that overweight kids are heart attacks just waiting to happen. One study from the New England Journal of Medicine found that today’s kids are likely to become adults with heart disease, which translates to more hospitalizations, more medications, more medical
procedures and a shorter life expectancy. Another study reported that if the number of overweight children continues to increase at the current rate, there will be 100,000 additional cases of heart disease by 2035.

Who are the main culprits for childhood obesity? Parents, for one. Carting in boxes of donuts to their little ones’ soccer games, offering sugar-loaded fruit drinks as afterschool snacks and replacing home cooking with deep-fried drive-thrus, parents are teaching kids some fattening life lessons. The average child today consumes 180 more calories a day than their leaner counterparts did in 1989. That can translate to an extra 18 pounds a year.

Caloric catastrophes are only part of the problem though. Thanks to the technology gurus and marketing powers-to-be that target our youth, kids today are more likely to be found tweeting, texting, Wii-ing and channel surfing than running, biking and playing. “Now you can drive through entire neighborhoods where you know there are a lot of young kids there and hardly see any of them out,” said American Heart Association spokesman, Russell Pate in an interview
with CNN. So while kids are more likely to say that a blackberry is a phone vs. a fruit, we can still help them make heart-healthy choices. Once they learn to make them on their own, they may be more likely to turn off the TV and head outside.

Saturday 091114

2009-11-13T20:47:00.005-05:00

Dr. Rick's Call...

Join Dr. Rick for Saturday entertainment!

Friday 091114

2009-11-12T23:53:00.003-05:00

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

Compare to:
TITANFIT: Wednesday 090909

TFT / DUTY WOD

Workout

"Elizabeth"
For time 21-15-9 reps of:
135 lbs Cleans
Ring dips

As always, SCALE if and when necessary. For some of us that are new to Olympic lifting, high pulls and FS will be good enough. The sub for ring dips is 4/1 bench dips, 3/1 bar dips or 2/1 jumping ring dips.

Compare to:
TITANFIT: Monday 090112

Thursday 091112

2009-11-11T21:14:00.000-05:00

Workout

For time 10 rounds of:
10 - Pull-ups
10 - Wall Ball Shots

Compare to:
TITANFIT: Tuesday 090407

Wednesday 091111

2009-11-10T15:57:00.001-05:00

Rest and take a Veteran to lunch today or buy them a drink tonight!

More muscle power means lower Alzheimer's risk

Monday, Nov 09, 2009 10:20PM UTC

NEW YORK (Reuters Health) - Older people with stronger muscles are at reduced risk of developing Alzheimer's disease compared to their weaker peers, a new study shows.

Dr. Patricia A. Boyle of Rush Alzheimer's Disease Center in Chicago and her colleagues found that the greater a person's muscle strength, the lower their likelihood of being diagnosed with Alzheimer's over a four-year period. The same was true for the loss of mental function that often precedes full-blown Alzheimer's.

Studies have linked grip strength to Alzheimer's, while a person's weight and level of physical activity also influence risk of the disease. To date, however, no one has studied whether muscle strength in and of itself might play a role in dementia risk, Boyle and her team note in November's Annals of Neurology.

"These findings support the link between physical health and cognition in aging and the importance of maintaining good physical function and strength," Boyle told Reuters Health via E-mail.

The researchers measured the strength of nine muscle groups in the arms and legs of 970 dementia-free men and women 54 to 100 years old (their average age was around 80). They also tested the strength of study participants' breathing muscles.

During follow-up, which lasted about four years, 138 people developed Alzheimer's. These individuals were older and had worse mental function than the rest of the study participants. They also were weaker.

But even after the researchers adjusted for age and education level-which can influence Alzheimer's risk-they found that muscle strength had a strong influence on the risk of the disease. People who ranked in the top 10 percent for muscle strength were 61 percent less likely to develop Alzheimer's than the weakest 10 percent. Stronger people also showed a slower decline in their mental abilities over time.

The relationship between muscle strength and mild mental difficulties, which occurred in an additional 275 people, was similar, with the strongest 10 percent being at 48 percent lower risk than the weakest 10 percent.

When the researchers looked at different types of muscle strength separately, they found that grip strength and breathing-muscle strength had an independent effect on Alzheimer's risk, but arm and leg strength didn't.

The most likely explanation for the mental function-muscle strength link is that there is something going in the body that causes both muscle weakness and loss of mental ability, Boyle said.

While the study couldn't show whether keeping one's muscles strong will keep Alzheimer's at bay, staying fit is a good idea-and good for the brain-no matter what, according to Boyle.

"We certainly think that it is important to be physically active and to work to keep our muscles strong," she said. "Good physical health is important for good brain function."

SOURCE: Archives of Neurology, November 2009.

Tuesday 091110

2009-11-10T08:40:00.003-05:00

Today's the anniversary of the United States Marine Corps., and tomorrow is Veterans Day. Pick a hero WOD and remember those that sacrifice for us.

Monday 091109

2009-11-09T09:59:00.005-05:00

Workout

Freddy's Revenge

for time
5x
5 - 185lbs (or 70% of your press 1RM) from shoulders to overhead anyhow
10 - Burpees

The following video from CrossFit.com was taken at CrossFit One World in Union City. Owner Freddy Camacho is joined by a seriously stacked group of CrossFitters including Jason Khalipa, Adrian Bozman, Pat Barber, and Kalista Pappas. "Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]. There are a few "F" bombs during the video so not work or family safe.

Sunday 091108

2009-11-06T22:07:00.002-05:00

Workout

50-Back Squats @ 50% of your 1RM

TFT/Duty WOD
75-Back Squats @ 50% of your 1RM

Saturday 091107

2009-11-06T22:04:00.001-05:00

REST!

Friday 091106

2009-11-05T22:49:00.000-05:00

Workout

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

Thursday 091105

2009-11-05T15:46:00.003-05:00

Workout

"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells swings F
12 - Pull-ups

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

Compare to:
TITANFIT: Tuesday 090929

Wednesday 091104

2009-11-04T11:16:00.002-05:00

Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM

THEN

Snatch Pulls, again work up to 110% of your Snatch 1RM

Compare to:
TITANFIT: Thursday 090806

Tuesday 091103

2009-11-03T10:53:00.000-05:00

Rest and don't forget to vote!

Monday 091102

2009-11-02T12:34:00.004-05:00

We have 2 more weeks of Squatober left. Today, however, we are going over head and day after tomorrow, we squat again.

Workout

Press - 1 reps
Push Press - 2 reps
Push Jerk - 3 reps

Yes, that's it...pick a weight, do 1 press, 2 push presses and then 3 push jerks, per round. Work up to failure on your Press.

THEN
"Mini" MetCon
2 rounds of:
500m Row / 400m Run
20 - Box Jumps

Compare to:
TITANFIT: Tuesday 090922

Sunday 091101

2009-10-31T17:52:00.003-04:00

I can not believe how fast time passes...

Today is the 3rd anniversary of TitanFit becoming a CrossFit Affiliate. Below you will fine the workout that was posted the day before we became official. Tomorrow, let's try the first ever published TitanFit WOD!

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.

Compare to:
TITANFIT: Monday 090608

the original...
TITANFIT: Wednesday 071031

Saturday 091031

2009-10-30T08:49:00.002-04:00

Workout

Tabata!

Saw the following on the Indy Shield site...too good not to post.

Friday 091030

2009-10-30T08:19:00.000-04:00

Rest!

KTF making thrusters look easy!

Thursday 091029

2009-10-29T21:33:00.002-04:00

I think KTF hates me...!

Workout

For time:

4x
400m run
10-45 lbs Thrusters
10-Burpees
100m run
5-45 lbs Thrusters
5-Burpees

Wednesday 091028

2009-10-28T09:25:00.003-04:00

Tuesday 091027

2009-10-28T09:17:00.001-04:00

Workout

Back Squat
Using 79% of your last CFT Back Squat, do:

5 sets of 5 reps...

Monday 091027

2009-10-27T08:53:00.001-04:00

Workout:

Mini “Trevor” + 1-400m run per person As a two person team, complete for time:

400m run

150 pull-ups
200 push-ups

400m Run

250 sit-ups
300 squats

Only ONE person on each team working at any given time. Complete all reps of one exercise before moving on to the next one.

Sunday 091025

2009-10-24T15:12:00.003-04:00

Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090818's effort)

Then Mini Metcon:

5 rounds of:
250 row
5 burpees
10 KB Swings

OR

Workout:
Mini “Trevor”
As a two person team, complete for time:
150 pull-ups
200 push-ups
250 sit-ups
300 squats

Only ONE person on each team working at any given time. Complete all reps of one exercise before moving on to the next one.

Saturday 091024

2009-10-24T15:10:00.001-04:00

Workout

WOW (Work On Weakness)

Friday 091023

2009-10-22T22:49:00.000-04:00

Rest!

Thursday 091022

2009-10-21T21:19:00.002-04:00

Workout

Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets

Compare to:
TITANFIT: Wednesday 090729

THEN
Back Squat 5x5 @ 65% or your 1RM

Wednesday 091021

2009-10-20T22:30:00.001-04:00

Workout

AMRAP in 30:00 of:

400m Run or 500m Row
10 - Ring Dips or 3/1 Bench Dips
10 - KTE or 2/1 Knee Raises

Compare to:
TITANFIT: Tuesday 090804

Tuesday 091020

2009-10-20T09:48:00.003-04:00

Workout

Using 60% of your Press 1RM complete the following:

800m Run
10 - Press
10 - Pull-ups

400m Run
15 - Press
15 - Pull-ups

200m Run
20 - Press
20 - Pull-ups