One of the things I like best about CrossFit is the ability to scale. People of different strength and fitness levels can do the same workout. How cool is that? Kelin and Mary, pictured above, did the same workout yesterday. Not only that, the finished within: 30 of one another. I bet there isn’t another sport that the two can be compete in at the same time.
As you rest this Sunday, knowing you are likely to make the New Year's resolution to get in shape...What Is Your Excuse To Wait!
As you know, it is now November and it is getting a colder outside. That being the case, we are likely to row a bit more often than run for the next few months.
Rowing properly will improve your times and make you workouts more enjoyable. As such, I thought it is a good time to re-post the following video. It shows some of the common flaws on the Concept II (C2) rower.
Workout
For time: 50 - Medicine ball cleans/Wall Balls Shots M20 lbs/W14 lbs
So here's the drill...Perform a Medicine Ball clean, then from the catch position, perform a Wall Ball shot. Each reps starts from the deck, so drop the ball between each reps.
No Medicine Ball, try M53 lbs/F 35 lbs squat cleans with a thruster.
JSYK, this idea came from the KTF. There are 100 squats in this workout, so it will burn...
So you've tried to explain what you do at TitanFit to your friends. They give you a blank stare and mumble things like, "that's insane", "sounds too hard", "why" or my favorite, "I need to get in-shape first". Show them the following and bring them to the FGB this Saturday. See how I tied that in? Nice, right?
IF YOU ARE AT WORK OR HOME WITH KIDS, TURN DOWN THE VOLUME. THE SONG THAT PLAYS WITH THE VIDEO IS NOT WORK OR FAMILY SAFE.
How: $10 Minimum donation to participate. 100% of the donation goes to Athletes for a Cure - to fight Prostate Cancer
Participation: Individuals, or teams team of 3:1 person completes a round or team of 5 a person per station for each of the 3 rounds
Exercises:FGB was created in an effort to train mixed martial art fighters by simulating the physical demands of a 3 round bout. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds.
The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Your safety is important to TitanFit. As such, we will have a clinic prior to the start of the session to ensure every participant is able to perform each movement. If necessary, we will also adjust/scale the workout to allow all to participate
Alabama is rolling out a creative but controversial program that will subject its 37,527 state employees to possibly humiliating at-work weigh-ins and fat tests. If they tip the scales, they'll be given a choice: slim down or pay up.
The state is trying to solve two of its biggest problems — health insurance costs and obesity — in one fell swoop.
Beginning in 2010, Alabama, which has the second highest obesity rate in the country, will start charging all of its employees an extra $25 per month for health insurance. (Currently, single workers pay nothing; family plans cost $180 a month.)
But there's a way to avoid the fee: Get a check-up at an in-office "wellness center," where nurses will check for diabetes and hypertension and measure blood pressure, cholesterol, glucose levels and Body Mass Index (BMI).
The idea is to encourage employees to act responsibly, lose weight and lower their health care needs. But critics say it will humiliate and stigmatize obese employees and amounts to nothing short of a "fat tax."
A BMI test uses height and weight measurements to calculate the percentage of body fat in adult males and females. Alabama is using a BMI threshold of 35 — 30 is considered obese, by most medical standards — to determine who doesn't have to pay the automatic $25 deduction.
Health practitioners often factor in skinfold (fat) and waist circumference measurements while calculating a patient's BMI. Does Alabama think you're fat? Take this humiliation-free BMI test online. If you're deemed fit, you're exempt. But if you flunk the BMI exam, it's shape up or pay up. Obese workers will be required to see a doctor and will have to show proof of their attempt to lose weight.
The program is optional ... sort of. If you don't take the tests, you'll have to pay the $25 charge. The $25-per-month fee is not the only way Alabama hopes to discourage bad health decisions by state employees, said the program's creator, William Ashmore, executive director of the Alabama State Employees' Insurance Board. Alabama already charges smokers a monthly $25 insurance fee.
"There are folks walking around with diabetes and hypertension that don't even know it, and it's just a matter of time before something catastrophic happens to them," Ashmore said. "If we can get people to manage their health, we'll have healthier employees and less healthcare costs." He said employees with a BMI of 35 or higher cost the state 40 percent more than those with a BMI under 35, and the program will help in many ways. "This is not a fat tax," Ashmore said. "It's not punitive."
But that's exactly what critics are calling it: a punitive "fat tax" designed to stigmatize the obese by inappropriately — and possibly illegally — bringing weight into the workplace. "This is a dreadful, dreadful policy," said Judith S. Stern, an obesity expert and nutrition professor at University of California at Davis. "Overweight and obese people, especially women, feel that their weight is private, and being weighed at work is like having a prostate exam in the hall. It's not appropriate."
Critics also say Alabama's program borders on discrimination by using obesity, which is medically categorized as a disease, as its benchmark. "I think it discriminates against people with a disease — obesity is a disease," Stern said. "Would you charge more money if they had breast cancer?"
Alabama's program is a dangerous step on a very slippery slope, says Mark V. Pauly, professor of health care systems at the University of Pennsylvania's Wharton School of Business. "The unanswered question is, 'How much you want to do this?'" he said. "If you got lung cancer because you smoked, do we charge you a penalty there? What about couch potatoes? Do we put all the employees on treadmills?"
Medical and social considerations aside, other critics say it's just not going to work. "There's the thought that obese people are weak-willed, and if we charge them more they won't be as fat," Stern said. "This assumes they have control over what's involved, and often they don't." And there's the cost factor. In its efforts to reduce heath care costs Alabama will spend an extra $1.6 million for health screenings and programs next year.
"From the viewpoint of the employer who provides health care and pension, this kind of cancels out," Pauly said. "What you lost on health care you get back in pension plan, because now these people are living longer."
Whatever the plan, a company's success in lowering health care costs and curbing obesity could depend entirely on how it's framed. Rewards tend to work better than punishment. "It's possible to set these things up to look like more like carrots than sticks," Pauly said. "And people tend to respond better to carrots."
Alabama isn't alone in its struggle to cut costs and curb obesity. Two-thirds of American adults are overweight or obese, according to a recent report from Trust for America's Health, a nonprofit organization based in Washington, D.C.
Clarian Health Partners, a hospital chain in Indiana, has taken a different approach. In 2009, they will start deducting money from the paychecks of workers who do not meet — and don't show efforts to meet — various health criteria. Smoking without trying to quit will cost $5; high glucose, high blood pressure and high cholesterol levels will cost $5 each; a high Body Mass Index will cost $10.
This is also happening abroad. Japan is monitoring the waist measurements of its policyholders, according to official government websites. Citizens receive jury duty-like summonses to appear for measurements — and if they're too fat, their employer will be slapped with a hefty fine. The maximum waist size allowed for men is 33.5 inches and 35.4 inches for women.
It's unlikely that Japan's program will catch on stateside, but that doesn't mean Americans are off the hook. Alabama's so-called "fat tax" could just be the beginning of a trend. "A lot of employers are talking about this," Pauly said. "There's the feeling that you have to do something. What you do then is a matter of design and discretion."
As for Alabama, Ashmore is sure that those who have their doubts will soon come around. He encourages workers to swing by his Montgomery office to pick up pamphlets about the program and to learn more about reducing their Body Mass Index.
But to get to his second-floor office they'll first have to make it past the Chick-Fil-A downstairs (average meal: 1,000 calories).
It has been 1 month since we last did Helen. So let's give it a whirl today.
Workout: "Helen"For time 3 rounds of: Run 400 M/Row 500M (if your "normal" 400M run is sub 2:00 and you are rowing today, sub a 400M row for the 400M run. If like me you are 2:00 +, sub a 5ooM row) 21 - 24k KB or 55 lbs dumbbell swings M/ 16k 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 un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed
The following link is to an AP story, which I found on Yahoo today. New research shows exercise during the teen years — starting as young as age 12 — can help protect girls from breast cancer when they're grown.
An excerpt from the article reads: Researchers tracked nearly 65,000 nurses ages 24 to 42 who enrolled in a major health study. They answered detailed questionnaires about their physical activity dating back to age 12. Within six years of enrolling, 550 were diagnosed with breast cancer before menopause. A quarter of all breast cancer is diagnosed at these younger ages, when it's typically more aggressive.
Women who were physically active as teens and young adults were 23 percent less likely to develop premenopausal breast cancer than women who grew up sedentary, researchers report Wednesday in the Journal of the National Cancer Institute.
Workout CrossFit Total (CFT) 1RM for: Squat Press Dead lift
The word around CrossFit is there is a WOD challenge between OPT (2007 CrossFit Games champion) and another CrossFitter out of Florida - "Bionic".
To date there have been 3 WODs posted to YouTube. The video below is of "Bionic" doing the first WOD challenge. As today is a rest day, do you want to see how you compare to their times? WOD Challenge 1 5 Rounds for time: 7 Pull-ups 7- 95# thursters 7 Ring dips 7 Burpees
Workout "Helen" For time 3 rounds of: Run 400 M/500M row 21 - 24k KB or 55 lbs dumbbell swings M/ 16k 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 un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed
Knowing how to properly squat is necessary as the load increases. The following video shows how to properly "air" squat and it outlines some of the common flaws and fixes. We can all improve, give it a view and work on your squat as part of your warm-up...daily
Workout "Fran" 21-15- and 9 reps, for time of: 95M/65F pound Thruster Pull-ups
Post time to comments.
As many of you know I was born and raised in Chicago. That and the fact that I have an uncle that is a Chicago Police Officer drew my attention to a story I saw last night on WGN.
The new Chicago Superintendent wants mandatory (I did not know they were not before now) fitness test for officers, one that could also take into account body fat, not only how much a cop weighs.
Supt. Jody Weis wants more of this officers running and lifting weights and fewer out-of-shape cops losing the battle of the bulge. "If everyone could know the number one goal here ensure that members are healthy," said police spokesperson Monique Bond. It's an admission that more needs to be done to encourage -- or demand -- officers stay in shape. Right now, cops get a $250 bonus if they pass a yearly -- and voluntary -- physical fitness exam. Last year, of Chicago's 13,000 Police Officers, only 3,800 signed up for the test - 2,400 passed (less than 20%), 1,300 signed up but were no shows at test time and 100 failed.
The police union opposes mandating a physical fitness regime, and argues consideration must be given for the stress and irregular hours of the job. "It's a personal decision we hope everyone would make favorable for themselves and for their families, but because of the type of job we have, it's very difficult to work something like this into a daily regimen," said Mark Donahue, president of the Fraternal Order of Police. I love it that he says they are too busy to be fit! "Having done this job myself, it is one of the most stressful occupations that you actually be in," Donahue added. "How many people at 3 o'clock in the morning are going to required to go from zero to 100 in a split second?" Isn't that the reason to be fit?
The union is open higher cash incentives, but not mandatory exams. Physical fitness is a personal priority of Supt. Weis. "We need to develop a mind-set that taking care of yourself, being fit, being nutritionally sound, being as healthy as you can be is what you need to be a police officer,'' said Weis, who is a body builder and is married to a trainer. The Illinois State Police, who are also in a union, have a mandatory test. They are required to take a yearly exam that includes timed sit-ups, bench pressing, a 1.5-mile run and flexibility tests.
Illinois State Police Merit Board Physical Fitness Standards Test Male Age:----------------20-29 - 30-39 - 40-49 - 50-59 Sit & Reach -------16.5in.--15.5in. --14.3in.--13.3in. Per Minute Sit-up-38------35------29-------24 Max Bench Press--.99-----.88------.80------.71 (% of BWT) 1.5 Mile Run-------12:51---13:36---14:29---15:26
Address: 7107 Girls School Ave. Indianapolis, IN. 46241 herb@titanfit.com or 317.426.XFIT (9348)
HOURS
SUNDAY: CLOSED
WEEKDAY MORNINGS By Appointment only!
WEEKDAY EVENINGS MONDAY - FRIDAY: 5:00 PM - 7:00 PM - Open Gym 5:30 PM - 6:30 PM - Class 6:30 PM - 7:30 PM - Class 7:30 PM - 8:30 PM - Open Gym
SATURDAY: 9:00 AM - Until the WOD is completed.
For personal training or more information, please call 317.426.XFIT (9348) or email herb@titanfit.com
About Us
TITANFIT is a CrossFit affiliate. We are located on the Westside of Indianapolis, IN (Indy).
TITANFIT is not your run of the mill, ordinary training environment. We design workouts, coach, train and cheer you on to achieve better overall fitness. We define fitness as the pursuit of function and we measure performance - not anatomy. Simply put if you are exercising for “boy band” abs, we are not the facility for you.
If, however, you want/need to achieve real FITNESS, come experience training with us...Indy’s most hands-on training environment.
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TitanFit is proud to announce a *KIDS ONLY* class.
TitanFit Kids Program is a fun, challenging fitness program designed for
school-age children. We striv...
I have competed in a number of sports–football, track and field, biking, and power lifting to name a few. Like many, while competing and training for sports, I had my fair share of pains and injuries. I attributed those mounting pains and injuries to age and bad luck.
I have also wasted a great deal of time and energy doing un-necessary things, like 60 minute lifecycle sessions, leg extensions, calf raises (yet I still have VERY small calfs), bench press 3x per week, pec deck and the like.
I did all those things thinking I was making myself more fit - silly me. All those leg extensions gave me knee pain. All of the bench pressing helps when I need to push a car out of the snow, but has little real life applications and gave me sore shoulders. All of the slow motion, wasted time on the lifecycle made me less fit, yet the lifecycle monitor told me I was burning hundreds of calories.
In 2005, I saw this quote, "Nature does not care if you have big hulking biceps." Shortly thereafter, I found CrossFit! What I’ve discovered, stumbled upon and want to share with you, is proper training is the key. Proper functional training has erased the pains that were caused by the combination of slow aerobics and bodybuilding training. Proper functional training is the ounce of prevention that is actually needed. Proper functional training has allowed me to become more fit in less than half the time I used to spend in those franchised "Fitness"-smoothie-making-spandex-ridden-"health"-clubs. Without CrossFit, I would still be in a fitness, lack of fitness, truth be told, rut.
Fitness is not available in pill form. You can not buy it from a late night infomercial or at a kiosk at the local mall. Fitness that lasts a life time and fitness that gives you a better quality of life, takes hard work! To get results come to try CrossFit at Indy’s most hands-on training environment.
Are You Fit?
CrossFit Is Designed To Optimize Competence In Ten Fitness Domains:
Quantifiable benefits -Build muscle, stronger and faster -Improvement in measurable health indicators (e.g. blood pressure, resting pulse and BMI) -Increase in range of motion of major joints
Reported benefits -Look better, move better, and feel better. -Quality of life improves through better sleep, increased energy, and weight control. -Daily activities that were difficult are now easy. These are especially true for those, like me, were limited by old injuries
CrossFit Program Advantages
Safe Short workouts Scaled to your level Extremely effective Endless variety Challenging
