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
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.
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...
Workout
90% of Friday 090731's effort
x2 x6
"Mini MetCon"
10 rounds of "Cindy"
Compare to:
TITANFIT: Friday 090731
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
"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
DeadLift
4 x 4
80% of your 1RM for 4 sets of 4 reps
Then
5 rounds of "Cindy"
Compare to:
TITANFIT: Friday 080718
Day 33 of the push-up challenge...if you are just starting do 561 CTD push-ups to to buy in/catch up. 1/3 done! - time wise that is, nearly 4500 push-ups still to go!
CW with 70 lbs KB swings for Heavy "Helen"
Workout
DeadLift
4 x 4
80% of your 1RM for 4 sets of 4 reps
Then
5 rounds of "Cindy"
Today is day number 1 of the 100 day CTD (Chest-to-Deck) push-ups. We will do 1 today, 2 tomorrow and so on. Once we get to day 100 we will have completed 5050 push-ups.
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
Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to:
TITANFIT: Saturday 080426
JB KB Swing
Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to:
TITANFIT: Saturday 071110
Let's welcome JS. Eyes closed (cause I'm a terrible photographer) but happy the 1st workout is done.
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
Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
1 round per minute is the target...how close will you get? Make sure you do "legit" push-ups (e.g chest, and thighs touching the deck...see photo)
Eva T. performing a "legit" push-up
Photo courtesy of CrossFit.com (http://www.crossfit.com/)
