Workout
AMRAP for 20:00
3 - Hand Stand Push Ups or 60% of your 1RM press
5 - Pull Ups
7 - Knees to Elbows
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.
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...
Workout
AMRAP
Complete as many rounds in 20 minutes as you can of:
12 - 65 pound Power Snatch
10 - Push-ups
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
Warmup
5 Pistols (1 legged squat per leg)
Workout
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo dead lift high pull 95 pounds, 21 reps
Pull-ups 15 reps
TFT WOD
800m before and after the above
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
Workout
for time:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 - Pull-ups
10 - Push-ups
15 - Squats
Compare to:
TITANFIT: Friday 090515
Yesterday, Kelin Pressed 195 lbs, an new TitanFit record!. He just missed 200 lbs and would have had it had I not told him the weight. Me and my big mouth! He can press more than most can squat.
KP doing Burpees LH rowing and JT RESTING! Go KP and LH!
Workout
for time:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 - Pull-ups
10 - Push-ups
15 - Squats
Compare to:
TITANFIT: Monday 090209
Workout
AMRAP
20:00 of:
20 - 24 inch Box jumps
15 - 110 lbs M/75 lbs F - Push Press
10 - Pull-ups
Get your mind right...CFT Friday May 1st!
Workout
"AMRAP"
Complete as many rounds as you can in thirty minutes of:
5 - pull-ups
10 - Push-ups
15 - Sit-ups
Did you miss the FREE WOD (Workout Of the Day) yesterday? Remember TitanFit offers a FREE 9:00 AM WOD each weekend.
Next week the FREE WOD is Sunday, March 1st at 9:00 AM.
Workout
AMRAP in 20 min
125 M row
10 - Box jumps
10 - KBS
10 - Push-ups
Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 - Pull-ups
10 - Push-ups
15 - Squats
This will be good for JT, JW, JS and LH, as it will give them an opportunity to see how far they have come in the last couple of months.
Compare to:
TITANFIT: Friday 080516
Herb's food diary
day 1 - 30 day lockdown
breakfast:
1-chicken breast
1-24 ounce glass of water
2-12 ounce cups of black coffee
lunch
1-large salad with crab meat
1-12 ounce cup of black coffee
dinner
1-large (about 12 ounces) strip steak
1-large salad
2-24 ounce glasses of water
I will post the remaining 29 day's food intake in the comments section.
Workout
"AMRAP" in 20:00 of:
5 - 53 lbs KB Swings
10 -20 lbs Wall Balls Shots
15 - Double Unders or 12 inch Lateral Hops or Tuck Jumps
Workout
Complete as many rounds as possible 20 minutes of:
5 - 95 pound Thruster
7 - 95 pound Hang Powercleans
10 -95 pound Sumo Deadlift High-pull
95 lbs for the strongest among us, 65 lbs for most and 35 lbs for a few. The idea is to keep moving. Pick a weight that will allow you to move for most of the 20 minutes. If you need to break any of the exercises during the first 5 rounds or so, it is too heavy!
Saturday Team Workout
Workout
AMRAP in 20:20
10 - WallBall Shots
10 - Ab Mat Sit-ups
10 - Push-ups
10 - 53 lbs KB Swings
125M Row
The 10:00 AM crowd was broken into 2 teams of 3. KTF, MM and DJ were Team Bad News and Jay, JB and I were the Also Ran's. They beat us by 10 - swings and 125M row...about :45 - 1:00.
The 1:00 PM crowd was 1 team of 3. It was SS, LH and CHS. They finished nearly 4 rounds in 20:0 and did 5 rounds each in 29:00.
Rest!
The new Painstorm is in:
As Many Rounds as Possible in 30 Minutes of:
100 ft Bear Crawl
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Overhead Squat
5 Behind the Neck Push Press
Men 65# / Women 45#
Sunday Crew after the workout
“Who Cares If I Look Stupid?”: CrossFit and LearningSomeone asked me recently what all of my affiliate members have in common and I replied, “They’re all hard workers.” But I could have easily said, “They have all conquered their fear of looking stupid.”
It’s difficult to learn as an adult: it requires a different mindset than when you sat in school as a child. As adults, we’re expected to know things, to be in charge, to be responsible. When you’re a kid, it’s okay to look stupid: you’re not supposed to know better. That’s why you spend so much time being taught how to do everything.
So to step forward as an adult and own up to the fact that you are not the Queen of the World (QOW, for those military types who love acronyms) and that you could use some help is a really big step. You have to be brave to join an affiliate, to offer yourself up to that kind of scrutiny. But you’re also very smart to do so: there is no quicker path to better performance than learning from the experts. Anybody can be QOW in their own garage. (I regularly reign over the dog and anyone shorter than me in my garage.) But to be QOW in your affiliate, even if it only has 20 other people, is exponentially harder.
Here are four quick ways to make any learning curve, in CrossFit or in life, much easier:
So, walk out of your garage and join the party going on down at your closest affiliate. Go once, if that’s all you need. See if it’s a good fit. It might be or it might not be; but you’ll never know until you open that door and leave some sweat on the floor. But get out of your garage and find out how your best holds up.
Baseball great Ozzie Smith once said, “Show me a guy who is afraid of looking bad and I can beat him every time.” Don’t be that guy, and don’t be the gal chained to the treadmill in a globo-gym because she’s too afraid that someone will laugh at her if she goes near the free weights. Instead, remember the words of a CrossFitter in a recent certification video, who said, “We’re going to embarrass ourselves and it’s going to be great!” That’s a good learner. Go grab the kettlebell next to him.
(Text by Lisbeth Darsh/CrossFit Watertown in Connecticut. Photo courtesy of Larry, Moe, and Curly.)
