We got the new 70 lbs KB in. Let's give it a whirl.
Workout
for time:
100 - 70 lbs KB swings
I did not know Tim Russert. Other than being a fan of bad football teams (me, Vikings, him Bills), being a dad and loving his own dad, I do not think we had a lot in common either. Nonetheless, his death saddens me.
Occasionally, when a famous person dies, it makes me think about how and why. I remember when Nirvana’s Kurt Cobain died, I spent hours wondering why a person with it all, would take his own life. Of course, as I got older and wiser, I began to realize that some folks just are not happy. When I heard about Heath Ledger recently, I did not even blink an eye. See how hardened I have become.
Well that takes me to hearing the news about Tim Russert. What now baffles me is how many young folks die because of not taking care of themselves. While 50+ might not seem young to you…it is young to my mom and I bet your mom too.
By taking care of themselves, I mean exercise. This is a fitness site after all. I have used CrossFit as my primary form of exercise for 2+ years now. In those 2+ years, on average, I have worked out 4-5 times a week. On average, those workouts have lasted 30 minutes (with warm-up, which I need to do more often). Thirty minutes 4 times a week (sounds like an infomercial, I know) to have a healthier, stronger, better-conditioned body.
There is a ton of science that says working out is good for you. It fights of depression, keep dementia at bay, helps reduce the incidents of heart disease, improves your overall well being and cost (at TitanFit) about 2 bucks a day. I workout with the hopes of some day seeing my grandchildren - I workout as not to be a burden on my kids as I age - I workout cause it keeps me out of trouble. I wish Russert had and those like him - will start.
KM all smiles after setting a new TitanFit record for DL
Workout
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
50 Steps Walking Lunge
50 Sit-ups
50 Burpees
50 Sit-ups
Unable to do double-unders? Sub 1:1 Tuck Jumps or 1:1 Butt Kickers or 4:1 Single-unders
Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split5 sets of 2 reps
Compare to:
TITANFIT: Saturday 080329
Workout
For time:
"Jackie"
1000M Row or 800M Run
50 - 45 lbs Thrusters
30 - Pull-ups
Today's Music/VID Vote...
Our newest member, Kelin and our most tenured member JB...Welcome Kelin!
Workout
OHS - find your 1RM
I will do 95 x10 x2, 135 x8, 205 x5, 225 x1, 1 x max, 1 x max
Rest 5 minutes then:
500M Row x 2 @ sub 2:00 minute pace with 3 minute rest. Last effort go for PR.
Compare to:
TITANFIT: Monday 080225
We have a diverse membership, all of which want different music while working out. What's your vote for the following song?
CW on his way to a PR of 10:46 for "Helen" as rx'd
Time to run!
Workout
3 sets of:
400M Run
2:00 rest
400M Row
2:00 rest
Compare to:
TITANFIT: Friday 080321
Since rain did not allow us to play in the park yesterday, today we'll do a nice group workout...
We're going to do a FGB style (3 rounds of 5-1 minute of exercises) workout
Workout
Ab-Wheel
75 lbs Snatch
Box Jumps
Pull-ups
Burpees (Yea Burpees!)
OK we changed it a bit...
35#KB Swings
Burpees (Yea Burpees!)
18 Inch Box Jumps
70 # Press
65# SDHP
Results...
Exercise-----BBH---------KTF--------JK
KB Swing----20/20/20 - 24/20/15---29/20/20
Burpees ----10/7/6 -----15/12/11----14/10/10
Box Jumps--10/10/10---20/20/15---25/15/12
Press -------20/20/14---20/15/10---25/15/12
SDHP-------17/15/15----25/25/25---20/15/13
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
Compare to:
TITANFIT: Tuesday 080506
REST!
Check this out the folowing link:
http://health.yahoo.com/experts/eatthis/139/the-20-worst-foods-in-america/
The result is our first annual list of the worst foods in America.
Worst Drink
Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz)900 calories10 g fat183 g carbs166 g sugar
Jamba Juice calls it a smoothie;
we call it a milk shake. In fact, this beverage contains more sugar than 2 pints of Ben and Jerry's Butter Pecan ice cream.
Worst Supermarket Meal
Pepperidge Farm Roasted Chicken Pot Pie (whole pie)1,020 calories64 g fat86 g carbsThe label may say this pie serves 2, but who ever divided a small pot pie in half? Once you crack the crust, there will be no stopping.
Worst Mexican Entree
Chipotle Mexican
Grilled Chicken Burrito1,179 calories47 g fat125 g carbs2,656 mg sodium.
Despite a reputation for using healthy, fresh ingredients, Chipotle's menu is limited to football-size burritos, overstuffed tacos, and gigantic salads — all of which contribute to a humongous waistline.
Worst Kids' Meal
Macaroni Grill Double Macaroni 'n' Cheese1,210 calories62 g fat3,450 mg sodiumIt's like feeding your kid 1½ boxes of Kraft mac 'n' cheese.
Worst Fish Entree
On the Border Dos XX Fish Tacos with Rice and Beans2,100 calories130 g fat169 g carbs4,750 mg sodiumPerhaps the most misleadingly named dish in America: A dozen crunchy tacos from Taco Bell will saddle you with fewer calories.
The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing2,900 calories182 g fat240 g carbs
It's the caloric equivalent of eating 14 Krispy Kreme doughnuts, before your dinner arrives. Even if you split this "starter" with 3 friends, you'll have downed a meal's worth of calories.For a complete list of the 20 Worst Foods in America, and details on how to disarm the restaurant industry's weapons of mass construction
Workout
For time:
21 Box Jumps
21 KB Swings
3 Push ups
18 Box Jumps
18 KB Swings
6 Push-ups
15 Box Jumps
15 KB Swings
9 Push-ups
12 Box Jumps
12 KB Swings
12 Push-ups
9 Box Jumps
9 KB Swings
15 Push ups
6 Box Jumps
6 KB Swings
18 Push ups
3 Box Jumps
3 KB Swings
21 Push-ups
We are happy to announce our first FREE park workout. Info and a link to a map for directions to the park, are both below. See you there!
Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Workout:
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
Hang is the key word here...
Hey, it is a new month so the new painstorm is out...
CrossFit Manchester delivers the pain this month:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:
0.75 of BW overhead squat
0.25 of BW weighted pull up
0.75 of BW thruster
then
1 mile run
