TitanFit's new home starting to take shape...
Workout:
Hang Power Clean (HPCL) + 1 Front Squat
1-1-1-1-1-1-1
Work up to 90% of your Squat Clean 1RM
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: Tuesday 081021
Workout
Power Snatch + 1-OHS
Work up to 90% of your 1RM.
Not sure of your 1RM? By the end of today, we will have a pretty good idea.
So you are thinking about, considering, pondering the Regional for the CrossFit Games. Based on last year's standings, those that are able to complete the prescribed Thruster/Pull up WOD, the Deadlift/Burpee WOD and the Clean and Jerk WOD from the 2008 CrossFit Games finishing with excellent form (e.g. chest touching bar for pull-ups, fully over head for thrusters and Burpees, full squat for cleans) around the following time slots should consider attending.
APPROXIMATE times to match for those events are:
Thruster/Pull Up WOD - Men 6:30 -Women 10:30
Deadlift/Burpee WOD -- Men 5:00 -Women 6:00
Clean and Jerk WOD - --Men 7:30 -Women 9:30
Are you thinking about competing in the regional for the CrossFit Games? Need to step up the intensity of your workouts. Want to get together with other "Fire Breathers" to test your metal?
TitanFit is proud to announce the CF Games Class. Starting Saturday, January 31st., 2009, once a week, we will conduct a full out, no holds bared, CF Games Workout. The workouts are designed to get you ready for the intense competition. trust me, if you have not amp'ed up the intensity, competition will definitely do it for you.
Contact us for more information. GET READY FOR THE SWEAT ANGELS AND A POSSIBLE VISIT FROM PUKIE!
REST!
Yes, I know it is snowing and cold. I need you to come in on this rest day to learn some Olympic lifting. Today, we will teach the Snatch. We will also provide hot chocolate as an incentive to come and get better on your Olympic lifting.
No, we will not provide marshmallows!
NEWS
TiatnFit is growing. The growth is prompting us to move from the garage. Exciting? Yes! Change is always for the good! Stay tuned for additional updates!
MORE NEWS
DJ has entered the Indianapolis Indoor Rowing Championships. Check out the TitanFit Trainer's blog (link on the left) to get additional information on DJ and the other TitanFit trainers.
The Championship is:
Presented by FITNESS CONCEPTS
Hosted by the Indianapolis Rowing Center
January 24, 2009
International School of Indianapolis
WHAT : A 2000 meter race on indoor rowing machines. A race takes about 8 minutes and is a sprint. Competitors compete side-by-side in heats of 10 people. The machines are electronically linked. Their progress is depicted by video game boats racing down a course, so the spectators and competitors can watch the race on a big screen.
There are categories for all levels including age groups and skill levels. The oldest competitor is 90 and the youngest is 13. Most competitors are from Indianapolis, though teams also come from Bloomington, Lafayette, Elkhart, Fort Wayne, as well as Kentucky and Ohio.
WHO: Anyone can enter. No experience necessary, though if you’d like to train, we will help you!
WHAT CAN YOU WIN?? The winners of relay race* win their very own erg! Individuals who meet a time standard also win a free trip to Boston to compete at the International Indoor Rowing Championships. Last year, two competitors at this race won trips!
What does CRASH-B SATALITTE MEAN? It means if you meet the time standards for your age group — you can win a free trip to Boston to compete at the World Championships on Sunday, February 22, 2009. View the qualifying times on the concept 2 website http://www.concept2.com/us/racing/crashb/crashb_qual.asp
HOST: The Indianapolis Rowing Center (IRC). IRC has workouts posted on its website www.indyrowing.org and can help coach you through a training plan!
SIGN UP: Sign up online at www.regattacentral.com. Search “Regattas” for the Indianapolis Indoor Rowing Championships. Email Eric Stoll <estoll@sbcglobal.net> if you have any questions about registration.
COST: $25 per person. Enter as many categories as you like! Entry fee includes a T-shirt and helps to fund our outreach rowing program for urban teenage girls.
Workout
Back Squats
85%-90% of your 1RM x1, x2, x3 - x3 sets
Weighted Pull-ups
Perform Pull-ups between each round of Squats. Find a max weight.
Compare to:
TITANFIT: Monday 080204
Workout
"Elizabeth"
For time 21-15-9 reps of:
135 lbs Cleans
Ring dips
As always, SCALE if and when necessary. For some of us that are new to Olympic lifting, high pulls and FS will be good enough. The sub for ring dips is 4/1 bench dips, 3/1 bar dips or 2/1 jumping ring dips.
Compare to:
TITANFIT: Saturday 080726
RANT!
Ok, we are all at fault! I know I have "dumped" my fair share of Thrusters from over head.
With that said we MUST change our behavior. For member safety, your safety and so TitanFit is not buying new equipment daily, let’s take better care of the equipment we have.
As examples, no one needs to:
Drop a High Pull from chin high
Drop a Kettlebell from over head
Release the handle on the rowing machine versus placing it back in the cradle
YES, I understand there are times to dump the weights (e.g. failed personal record attempts). In fact I encourage you to do so, for your own safety, during Olympic lifting. It is not necessary, however, to dump a 45 lbs or 65 lbs Thruster from over head. When possible, which is most of the time by the way, lower the weight to hip level before you release. Doing so will prevent the loaded bar/Kettelbell/Dumbell from injuring you, the member working next to you and will allow us all to continue to utilize/enjoy the equipment we all use to get better.
We continually describe TitanFit and its members as family. As such treat the equipment as if it were your own. It is after all.
REST!
If you plan to visit TitanFit today, think TABATA!
Conquering Your Fear of the Box Jump
At 64" tall, with a 28" inseam, you might think that I would be scared of a 20" box jump: that's a big height for a small gal. But I'm not. I have no fear of the box jump. Never have. I don't know why. Maybe it was all those years of basketball practice and those jumping drills, when they tried desperately to improve my vertical leap but, it seemed at the time, to no avail. I remained a power forward's heart in a point guard's body: the story of my life. Still.
Anyway, I may not have a fear of the box jump but I know that most of my clients do. Usually, they tell me outright but, with a few, I can see it in their faces as they stand, hesitating, before the box, looking, edging forward, backing away a bit, seemingly waiting for courage to stand up and take their hands.
I can understand. Most of us don't jump as adults.
We did as kids, but somewhere we put jumping to the side. It wasn't very practical, I guess. Think about it. Outside of CrossFit, when was the last time you jumped as high as you could into the air? Maybe if you play basketball or you're in the military, but for everybody else (particularly for women) the need to jump just doesn't seem to come up that often. The last time you jumped as high as you could might have been at an age that ended in the word "teen" and so you might have some apprehension when the WOD calls for box jumps. So here are some tips for successful box jumping:
Fear is a funny thing. Not "ha-ha" funny but you know what I mean. Last summer, I was speaking with Robyn, an old college chum (who now happens to be a psychologist) and I mentioned my anxiety over the swim portion of triathlons. "The more fear I have, the more compelled I am to do it," I told her, expecting a very concerned look and perhaps a step backward. (I was confessing to being a whack job, after all.) Instead, she reached out and touched my arm. "Oh, Lis, that's actually really healthy," she said, "Expose yourself to your fears at manageable levels and eventually you will take away the power of your fears and give that power to yourself." Okay, so maybe Robyn's nuts too. (Which is very possible, she did go to Vassar with me.) But her point was that when you fear something you should do it again and again in a controlled manner, instead of avoiding it. Then, it won't own you but you'll own it.
Once you've mastered your fear of the box jump, it becomes addictive. You'll want to jump more, and higher, and you'll find that you no longer want to limit your jumping to the inside of a CrossFit gym. That bench at the park? Jump it. That chair in your dining room? Nail it. Climbing into bed at night? So much more fun than sitting down and swinging those legs over.This obsession can, however, put you in an odd predicament as a jumping grown-up among those who no longer jump. People will look at you oddly so resist the urge to jump in public places. Really. Don't be like me. Or else you'll find yourself in a school gymnasium, right under the backboard, waiting to pick up your 8-year-old son after school, in a sea of non-jumping grown-ups, none of whom seem to have the urge that you do -- that urge to jump up and touch the bottom of the net. The net is right over your head, after all, the threads hanging down so temptingly. But you are in a pair of dress pants and a shirt with French cuffs, looking to all the world like a serious English professor, and yet your internal dialogue goes something like this: Don't do it. Don't jump. Be normal. Nobody else is jumping in their business suit and their grown-up shoes. Really. Just blend in. Stop it. You're only 5'4" for God's sake, you can't reach the bottom of the net anyhow. Be normal. Be normal. BE NORMAL!
Oh, what the hell. Might as well jump!(Text and photograph by Lisbeth Darsh/CrossFit Watertown in Connecticut.)
http://crossfitwatertown.typepad.com/index/2008/03/might-as-well-j.htmlWorkout
Work on your weakness!
For me, today is Cleans. My squatting, pressing and MetCons have improved. My Olympic lifting has not. As such they will become a focus over the next few weeks to months.
What is your weakness? Today's session will be tailored to help you improve. YES, you. We all know TitanFit's brand of CrossFit is small group personalized training. Today it IS personalized training.
The fine folks of NPR have published a podcast with Mark Rippetoe (URL below). He discusses New years resolution workouts and what he feels are the best ways to get fit. Give it a listen. it is good for all to hear especially those that a new to "real" fitness as he refutes some of the commonly-held fitness myths people hear and take as "gospel" [e.g. ellipticals and LSD (long slow distance) training are great ways to get fit].
Thanks JB for the link.
http://www.npr.org/blogs/wwrd/2009/01/what_would_rob_do_to_lose_10_p.html
Mary pressing
Workout
5 sets of 8-10 reps of:
60% of BWT OHS or Front Squats (for those that did not FS last week)
After
"Mini" MetCon
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: Saturday 081122
Workout
"Lynne"
5x 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: Monday 081103
REST!
Man I need it, I bet you do too.
OK there are a few things that we need to cover.
Workout
For time:
5 rounds of
500M row
20 - Thrusters (M45/F33)
20 - AB Mat Sit-ups
OK we have a few new folks. As such, we need to ensure reinforce proper form. It is a MUST that we get full range of motion during our exercises. For today, for example, during your Thrusters, bar fully overhead and arms locked out at the top of the exercise.
Lance Armstrong during workout in his home gym as he prepares to resume career.
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Saturday 081129
Workout
Nice easy 3 Mile run/5 K row.
CFT set for Sunday January 4th! Get your mind right.
Workout
Front Squats
85% of your 1RM x1, x2, x3, x3 sets
Compare to:
TITANFIT: Monday 080421
It is official. Below please find the regional qualifier information for this year's CrossFit Games
May 16-17, 2009
Midwest
Indiana, Kentucky, Michigan, North Carolina, Ohio, South Carolina, Tennessee
12 Spots:
6 men & 6 women
845 Claycraft Rd
Gahanna, OH 43230
