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Warm-upOver Head Lunges
Workout Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
Compare to:
TITANFIT: Tuesday 091208
Warm-up
Over Head Lunges
Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
Compare to:
TITANFIT: Tuesday 090714
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
Workout
Press - 1 reps
Push Press - 2 reps
Push Jerk - 3 reps
Yes, that's it...pick a weight, do 1 press, 3 push presses and then 5 push jerks, per round.
THEN
"Mini" MetCon
5x
250m Row
5 - Burpees
On Saturday September 26, 2009, Catalyst Athletics is holding the 1st Catalyst Games.
http://catalystfitness.typepad.com/catalyst_games/
To date, they have listed 3 events. They are:
1. 2k Trail run.
2. Lift a total of either 5000lbs (M) or 3000lbs (F) from the floor to an overhead position. Men's Rx Class will do 5000lbs at 75% of their bodyweight; Women's Rx Class will do 5000lbs at 50% of their body weight.
3. For time: 50 Wall Ball (Men's' Rx - 20lbs-10 feet; Women's' Rx - 20lbs-8 feet, 40 Push-ups, 30 Double-unders, 20 Knees to Elbows, 10 BCTs
Happy Birthday DJ!
Happy Bastille Day!
Warm-up
Over Head Lunges
Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
Compare to:
TITANFIT: Thursday 090618
Workout
For time:
5 rounds of - The Big Brown Bear
15 - 135 lbs DL
12 - 135 lbs Hang Power Clean
9 - 135 lbs Front Squat
6 - 135 lbs Push Jerk
Compare to:
TITANFIT: Sunday 080706
Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
5 sets of 2 reps
Compare to:
TITANFIT: Wednesday 090318
Summer Hours (Closed on Sundays) are now in effect. As such each, Sundays will be the official TitanFit Rest Day.
Workout
Jerk
find your 1 RM
As you know, the CFT is Back Squat, Press and Deadlift. Going forward, the TitanFit Total (TFT) is Front Squat, Bench Press and Weighted Pull-ups. We will test BOTH periodically...so get your mind right!
Enjoy the today's relaxed atmosphere...Tomorrow is Burpee HELL!
Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
5 sets of 2 reps
Compare to:
TITANFIT: Wednesday 090318
Today's workout is from the fine folks of Performance Menu (http://www.performancemenu.com/index.php)
Workout
Power snatch - 70% x 2 x 4
Power clean & push jerk - 70% x 2 x 4
Mini MetCon
For time:
500 m row
15 box jumps
400 m row
10 box jumps
300 m row
5 box jumps
A few more days of following the main page solely. They have posted:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
If that's not your speed today, we will work on a weakness.
Workout
for time:
5 rounds of
5 - Push Jerk 80% - 85% of your 1RM
10 - Burpees (yea Burpees!)
That 2nd round of push jerk is surprisingly hard. Be prepared.
61 Push-ups today! There are 70 push-ups in the workout. I'm counting those toward my total, you should too.
WorkoutPower/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
5 sets of 2 reps
THENFor time:
7 rounds of "Cindy"
Compare to:TITANFIT: Sunday 080615
Workout
For time:
Big Brown Bear
15 - 135 lbs DL
12 - 135 lbs Hang Power Clean
9 - 135 lbs Front Squaat
6 - 135 lbs Push Jerk
I have received several email asking why it is so darn important to lift weights (get stronger...the picture above shows the difference in size of fat weight versus muscle weight). We lift heavy 2x per week so week can
- get stronger.
- build muscle
- change the way we look.
Note how much LESS space muscle take up versus fat!
Workout
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Compare to:
TITANFIT: 071008
Happy B-Day Carol!
Warm-up/Skills:
Big arm circles x10 x2
Small arm circles x10 x2
Shoulder dislocates x10 x2
Workout:
Press - 5, 3, 1, 1, 1, 1
Push Press - 3, 1, 1, 1, 1
Push Jerk - 1, 1, 1, 1
