44 Push-ups today!
Today's team workout starts at 10:15 AM. Get here early or you may get stuck with me as a team member!
Here's what I'm thinking...
Team-up!
4 person team complete the following for time:
400M run (teammate A)
500M row (teammate B)
100 - push-ups (might as well get them out of the way)
100- sit-ups
400M run (teammate C)
500M row (teammate D)
100 - box jumps
100 - SDHP (M53/F20 - use KBs)
400M run (teammate B)
500M row (teammate C)
100 - push presses
100 - KB swings
400M run (teammate D)
500M row (teammate A)
100 - lung steps
200 - Air squats
Workout
Clean
Find a 1RM
Then:
7x
250M row
5-Burpees
Compare to:
TITANFIT: Sunday 080518
43 Push-ups today!
Workout:
21, 18, 15, 12, 9, 6, of:
35 lbs KB Swings
20 lbs Wall-Ball
KTEs (ok to use straps)
Compare to:
TITANFIT: Saturday 080112
41 push-ups today (81 for me)
Workout
Weighted Pull-ups
5, 3, 1, 1, 1, 1
Rack Jerk
5, 3, 1, 1, 1, 1
Compare to:
TITANFIT: Sunday 080810
40 Push-ups today
Make sure you get today's 39 push-up in before the workout!
Workout
5 sets of 8-10 reps of:
60% of BWT OHS
Rest then
7 rounds for time of :
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
7 Box Jumps - 24 inches (M), 18 inches (F)
Compare to:
TITANFIT: Monday 080623
Workout
For time:
5 Rounds
250 Row
10 - BWT Bench Press
15 - 20 pound Wall Ball Shots
Compare to:
TITANFIT: Sunday 080224
Day 36 of the push-up challenge
Workout
For time:
2x
800M Run
25-50% of BWT FS
_______________________
Day 35 of the push-up challenge
_______________________
DJ after setting new TFR for CFT!
Rest...but don't forget you CTD Push-ups. Day 34 of the push-up challenge...if you are just starting do 595 CTD push-ups to to buy in/catch up. Tomorrow we get past 600!
Doc Rick, we know you do 30 everyday for a warm-up, how has the extra reps affected you
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!
Day 32 of the push-up challenge...if you are just starting do 528 CTD push-ups to to buy in/catch up.
Workout
2 position snatch:
work up to 75% x2 x6 (floor and high hang)
Snatch pulls:
95% x3, 100%x3, +5 10 more lbs x3
Snatch shrugs:
100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
Day 31 of the push-up challenge...if you are just starting do 496 CTD push-ups to to buy in/catch up.
Workout
"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
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
Compare to:
TITANFIT: Saturday 080607
Rest!
Day 30 of the push-up challenge...if you are just starting do 465 CTD push-ups to to buy in/catch up.
Day 29 of the push-up challenge...if you are just starting do 435 CTD push-ups to to buy in/catch up.
Workout
3x
1:00 row
1:00 rest
2:00 row
2:00 rest
3:00 row
3:00 rest
These are genuine efforts - don't slack.
Workout
"Lynne" - Five rounds for max reps of:
Body weight bench press
Pull-ups
For Lynne as rx'd, each "round" is 5 minutes long.
Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Pull-ups. Complete as many Pull-ups as possible (your set is complete once you release the bar). Now rest for what remains of the original 5 minutes (e.g. if it takes you 2 minutes to BP and do the Pull-ups, rest 3 minutes). Repeat 4 more time. Got it? (As an aside...do the exercise that you are weakest in first. E.g. for me, that of course means I do pull-ups before bench pressing)
Post reps for both exercises in all rounds
Compare to:
TITANFIT: Wednesday 080528
Day 27 of the push-up challenge...if you are just starting do 378 CTD push-ups to to buy in/catch up. Tomorrow we break 400!
I'm feeling old again! With the untimely deaths this past weekend of two influential entertainers, Isaac Hayes and Bernie Mac, I was forced to think about how short life really is. Based on census data, the life span for a black man in America is 72 years. 72!...meaning I was middle aged at 36.
As such I continue to remain focus on my (and your) health. We need to continue to work hard to be there for our loved ones and to ensure we can enjoy our time here.
Isaac Hayes was known as Black Moses, Ike The Ripper and, later, Chef from TV's South Park. Like many I was introduced to his musical talents by listening to the sound track he created for the movie Shaft. While the movie was one of many in the 70's with a theme that seems VERY out of date by today's standards, the movie's music created by Isaac and his other recordings will live on for a long time.
If you have not had an opportunity, you should give the sound track a listen. I'm sure you have heard the Grammy winning title track - but the rest of the album (yes album) ushered in a whole new sound. It was one of the first "funk" albums and is full of what the old folks call "belly rubbing" music. The song won him a Grammy and two Oscars, for “Best Song” and “Best Score” in 1972. That same year he won a Grammy for his double album Black Moses.
Bernie Mac (born Bernard Jeffrey McCullough on October 5, 1957) is a two time Emmy Award-nominated American actor and comedian.
Mac was born in Chicago, Illinois and was raised by a single mother, Mary, who died of cancer when he was sixteen. He started his career was in high school, where he would put on shows for neighborhood kids in Chicago's south side. During his 20s he worked in a variety of jobs; he was a furniture mover, UPS agent and a bread delivery sales rep.
Go to youtube and watch him do his thing.
Warm-up
Running drills
2x 15-20 meters of:
Skips
Crossovers
Side Shuffles
Carioca
Workout
Med ball Throws and Calisthenics
Backwards Throws - 20 Push-ups
Side Throws - 20 Squats
Thruster Throws - 20 sit-ups
Day 26 of the push-up challenge. Are you up to date? If you are just starting you need 351 to buy in/catch up. I'm off to do my 75 (26 for today and 25+24 for the last 2 days I have missed).
