Sunday 091227

Workout

3M Run or 5K Row

Wednesday 090930

Tomorrow is CFT (CrossFit Total).

As Fall has arrived (and like I have said many times) it is time for us to get a bit stronger. To that end, we will Squat (e.g. Back Squat or Front Squat) 2x a week in October with a "Mini" MetCon after the Squat sessions. Tomorrow's CFT will be the base for the design of those workouts.

So think Squatober...November will be Pressing 2x per week and December Oly lifting (or Oly lifting assistance exercises). In 2010 we will be stronger and continue to get fit!

Workout
Nice easy 3 Mile run or 5K row

Compare to:
TITANFIT: Tuesday 090728

Friday 090918

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 090807

TFT / DUTY WOD
Nice easy 3 Mile run or 5K row

Compare to:
TITANFIT: Tuesday 090728

Tuesday 090728

Workout
Nice easy 3 Mile run or 5K row

Compare to:
TITANFIT: Sunday 090426

Sunday 090426

Workout
Nice easy 3 Mile run or 5K row.

Compare to:
TITANFIT: Friday 090102

Friday 090102

Workout
Nice easy 3 Mile run/5 K row.

CFT set for Sunday January 4th! Get your mind right.

Thursday 081127

HAPPY THANKSGIVING!

Workout
For time:
3 mile run w/ 50 air squats after each mile

Post splits for each mile

Compare to:
TITANFIT: Tuesday 080520

Wednesday 081022

Workout
For time:
3-5 Mile run...have fun run on a trail if possible...YES THAT MEANS YOU KTF!

Compare to:
TITANFIT: Sunday 080831

Sunday 080831

45 push-ups today

Workout
3-5 Mile run...have fun run on a trail

Monday 080728

We are on day 11 of the CTD (Chest-to-Deck) push-up ladder challenge. Get 11 CTD push-ups today or if you are just joining, get 66 CTD push-ups to "buy in"

Workout:
Today you get a choice of workouts. Do either:

• 3M run
• 7k Row
• 800M, 2:00 rest, 400M, 2:00 rest, 800M, 2:00 rest 400M

Compare to:
TITANFIT: Sunday 080504

Tuesday 080520

Workout
For time:
3 mile run w/ 50 air squats after each mile
Post splits for each mile

OR

JB's Favorite

20 - Burpees
2 - 35 lbs KB Swings

18 - Burpees
4 - 35 lbs KB Swings

16 - Burpees
6 - 35 lbs KB Swings

14 - Burpees
8 - 35 lbs KB Swings

12 - Burpees
10 - 35 lbs KB Swings

10 - Burpees
12 - 35 lbs KB Swings

8 - Burpees
14 - 35 lbs KB Swings

6 - Burpees
16 - 35 lbs KB Swings

4 - Burpees
18 - 35 lbs KB Swings

2 - Burpees
20 - 35 lbs KB Swings
This is a tough one for us big guys. If you are new, do 1/2 of the reps. As a reminder, Below is a pic of JB after

Sunday 080504

Workout:
3M run or 7k Row

See what I am doing here is encouraging you (and me) to run.

Compare to:
TITANFIT: Sunday 080309

Sunday 080309

Workout
3M run or 7k Row

Yes, I know the distances are not the same - I am encouraging you to run.

Compare to:
TITANFIT: Monday 071112

Monday 071112

Happy Veteran's Day!

Workout
3M run or 7k Row

Yes, I know they are not the same distances - I am encouraging you to run.

As the 3 on 1 off does not always fit real life schedules, a few member came in yesterday and DL'ed for 1RM and finished the workout with 5 sets of:

500M rows with negative splits (each row needed to be faster than the proceeding row or a
500M row penalty)
25 ring push-ups

C Dub got a PR on DL and JB rowed 1:40 for his last 500M split. Maybe I should workout on my off day too!



JB's socks allowed him to row faster!

071004

Workout:

3 Mile run

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

070826

3I spent time in Buffalo Grove IL., this past weekend. There I was refining my weightlifting technique and coaching skills while testing for a USA Weightlifting certification. The seminar was a great learning experience as it was part lecture and part hands on practical lifting.

While the content of the lecture was first rate, it was the hands on coaching I received on my lifting and coaching techniques that taught me the most. The certification was run by Mike Gattone and Roger Nielsen. Mike and Roger are Senior International Coaches for the USA Weightlifting team. Yes, I was learning from some of the best.

Mike Gattone, C.S.C.S, Director of Sports Performance, has more than 20 years of experience in the strength and conditioning field. Mike trained the 2000 Olympic Gold Medalist in women’s weightlifting and has served as the Assistant Strength and Conditioning Coach of the Chicago Bulls, as well as Manager of Coaching Development for the US Olympic Committee.

Roger Nielsen is currently the Head Coach of the USA Junior National Weightlifting Team and has served as the Head Coach for the 1992 US Olympic Weightlifting Team as well as numerous other international teams. Roger was also was the Head Coach for Team USA Weightlifting for the recently held 2007 Pan-American Games in Rio de Janeiro.

Workout:
3 Mile Run
25 Push-ups
25 Sit-ups
25 Push-ups
25 Sit-ups

070820

Snatch Assistance
As many of us are new to Olympic lifts, we need to focus on assistance exercises to get more comfortable with the Snatch and the Clean and Jerk.

Workout:
3 Mile run

Skills:
Snatch Pull* x5x3
Deadlift High Pull x5x3
OHS x5x3

Beginning Position

• Assume a shoulder-width or slightly wider stance, knees inside arms.
• Position feet flat on the floor, toes pointed slightly outward.
• Grasp the bar with a pronated closed or hook grip.
• The correct distance between hand placements should be determined by one of the following methods:

1. Elbow-to-elbow distance when arms are straight out at sides.

2. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side.

• Squat down next to the bar, heels on the floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position the shoulders over or slightly ahead of the bar.• Establish a flat back posture by
  · Pulling shoulder blades toward each other,
  · holding chest up and out, and
  · tilting head slightly up.
  · Focus eyes ahead or slightly above horizontal. Keep torso tensed.
  

Upward Movement Phase: First Pull

• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Second Pull

• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.

As this is skills training, use ONLY the bar for the above exercises.