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
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.
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TITANFIT: Thursday 091105
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.
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
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TITANFIT: Tuesday 090922
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
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.
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
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TITANFIT: Tuesday 090804
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
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 can not do 50 or 35 lbs+ 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 090602
TFT WOD
For time:
20, 18, 16...2 - 1.5 Pood swings
2, 4, 6...20 - Burpees
Workout
OHS - 7 sets of 2 reps@ 85% of 1RM
TFT / DUTY WOD
400M run
50-45 lbs Jumping Squats
500M row
50 Push-ups
400M run
50 sit-ups
500M row
50-16k Kettlebell swings
Compare to:
TITANFIT: 070822
Workout
Dead Lift
TitanFit Trainers / DUTY WOD
Daniel
For time:
50 - Pull-ups
400m Run
21 - 95 lbs Thruster
800m Run
21 - 95 lbs Thruster
400 meter run
50 - Pull-ups
Workout
"Megan"
For time:
5 rounds of
400M run
20-18-inch box jumps
20-40 lbs Thrusters (with dumbbells...20 lbs per hand M/8 lbs F)
Megan calls for Thrusters to be done with DB, cause she's hard like that! Sub a barbell for the DB weight if necessary...
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TITANFIT: Wednesday 080924
TFT / DUTY WOD
Back Squat
5x5 @ 80% of 1RM
Compare to
TITANFIT: Tuesday 090901
Workout
Clean and Jerk
find new 1RM
"Mini" MetCon
3x
400m run
20 - Sit-ups
15 - Pull-ups
10 - Push-ups
Workout
4x (3:00 rest between each round)
10 - Back Squat @ 225 lbs or 50% of your 1RM
400m Run
Workout
All but the Pull-ups and Wall Ball will be done outside. Dress accordingly!
400M run
25-65 lbs Thrusters
25-65 lbs SDHP
400M run
25-20 lbs Wall Ball Shots
25-Push-ups
400M run
25-35 lbs KB Swings
25-Ab Mat Sit-ups
400M run
25-65 lbs OHS
25-Pull-ups
Tomorrow, Jerry's Choice!
Compare to:
TITANFIT: Wednesday 080416
Workout
400m run
20-KB Swings
20-Sit-ups
400m run
20-KB Swings
20-Push-ups
400m run
20-KB Swings
20-Your Choice
Workout
Press
Find a NEW 1RM
Then
"Mini" MetCon
1 rounds of:
500m Row / 400m Run
20 - Box Jumps
Compare to:
TITANFIT: Monday 090706
Tomorrow Back Squat!
Workout
For time:
Row 500M/Run 400M
15 - 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
Row 500M/Run 400M
15- 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
Compare to:
TITANFIT: Thursday 080424
Heart group: Cut back — way back — on extra sugar
AP Tue Aug 25th, 2009 7:28 AM EDT
DALLAS - A spoonful of sugar ? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back, the American Heart Association says.
Most of that added sugar comes from soft drinks and candy — a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar .
By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar — the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.
The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products .
Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.
"Take a good hard look at your diet," said Johnson, professor of nutrition at the University of Vermont in Burlington. "Figure out where the sources of added sugars are and think about how to cut back on that."
She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.
The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.
With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.
Cutting back on sugar likely won't be easy for many people, said Lona Sandon, a dietitian at Dallas' University of Texas Southwestern Medical Center .
"I think it's probably going to be a struggle for quite a few people," Sandon said.
Calculating one's sugar intake can be tricky as the government doesn't require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.
To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.
The heart group didn't recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.
Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids' cereal and substituting snacks like cookies with popcorn.
Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: "If you feel like, 'I just can't live with this low amount of sugar in my diet,' then what you need to do is up your energy needs."
In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.
The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.
"We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain , or you will displace other essential nutrients ," she said.
On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.
If someone drinks their daily calorie needs in soft drinks , they will be maintaining their weight, but won't be getting any nutrients, she said.
Wahida Karmally, nutrition director at Columbia University's Irving Institute for Clinical and Translational Research, said that with these guidelines, it's important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.
"I don't want people to go back thinking if I just cut back on teaspoons of sugar I'm going to be very healthy," she said.
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On the Net:
American Heart Association: www.americanheart.org/nutrition/sugar
U.S. Department of Agriculture's database listing added sugars in certain foods: http://tinyurl.com/nacqhr
Workout:
For time:
Body Weight* Back Squat x30
800M run
Body Weight Back Squat x10
400M run
*Or 70% of your 1Rm if you are unable to achieve BWT for 40 reps...the bar plus necessary plates that equal your body weight. Error on the high side.
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TITANFIT: 071015
