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Workout:
For time:
Little Running Angie
Run 400M + 50 Jumping Pull-ups
Run 400M + 50 Squats
Run 400M + 50 Push-ups
Run 400M + 50 Sit-ups
Run 400M + 50 Lower Back Extensions
JB Jumping Pull-ups
MM Lower Back Extensions
Kath doing pull-ups...
Kath doing squats. Check out her hair...she was moving FAST!
Kathryn is from a CrossFit affiliate in Atlanta (once her site goes live I will post the link). She came to town to visit family. She did a workout at Shok Fitness on Friday and rocked it out here on Saturday.
Workout
For time:
Run 200m
21 box jumps (24" box)
21 L pull-ups
21 Thrusters
Run 400m
15 box jumps
15 L pull-ups
15 Thrusters
Run 800m
9 box jumps
9 L pull-ups
9 Thrusters
This one will take some time for the big guys. We will get our revenge after the rest day!
Physical activity improves health at any age. In the younger years, it can help prevent obesity and many types of diseases. It is good for mental health, strengthens bones and helps control chronic conditions such as high blood pressure.
In older ages, adding strength training to an exercise regimen can provide relief from arthritic pain, improve balance, strengthen bones, reduce glucose levels and reduce the risk of falling. But a large segment of Americans in every age group say they get no leisure-time physical activity. The number of people who exercise declines with age.
Here's a percentage breakdown of those who get no leisure-time physical activity:
-- Shari RoanSource: The State of Aging and Health in America, 2007; Centers for Disease Control and Prevention and the Merck Co. Foundation.
As these numbers are self reported, I am inclined to believe the percentages are actually much higher. What do you think?
Workout:
5 mile run or 10K row
Go ahead, you deserve it...REST!
Since all of the workouts are posted, some have suggested that they can just do it on their own. Not a bad idea, but if you need coaching, or can not do a movement correctly, get to a CrossFit affiliate.
Check out this guy's DL form...and you will know what I mean.
Yesterday I stopped in to get the oil changed in the Jeep. While waiting, an article in The Sporting News that caught my attention...
Speed 101
You can find the full article at:
http://www.sportingnews.com/yourturn/viewtopic.php?t=286215
The author writes:
How is speed increased? Techniques vary from school to school, but most believe getting faster involves four major components:
Workout:
For time:
Body weight Back Squat x30
800M run
The bar plus necessary plates that equal your body weight. Error on the high side.
Workout:
“Skinny Fran”
42-30-18:
Thrusters with PVC
Jumping Pull-ups
Compare your time to Wednesday's (071010)"Fat Fran"
There are 3 disciplines in weightlifting:
All other lifting is just supplemental.
Workout:
Snatch/OHS x2/Snatch Balance/OHS x2
So the workout is to do (1) Snatch, while the bar is overhead, do 2 Overhead Squats. Then lower the bar to the back of your neck and do (1) Snatch Balance. While the bar is overhead do 2 more Overhead Squats.
Start light…I started with PVC. Work up to 80% of your Snatch 1RM.
Reports that say that something hasn't happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns - the ones we don't know we don't know.
-Donald Rumsfeld
Well, 1 of the things we know in the fitness industry is exercising at lower intensities will use more fat for energy. This basic premise started the theory of the "fat burning zone," and the evil idea that working in a certain heart rate zone (around 55 to 65 of your max heart rate) will allow your body to burn more fat.
Over the years, this theory has become so ingrained in our exercise consciousness that we see it touted above all else in books, charts, websites, magazines and even on those goofy cardio machines at the globo gyms.
The trouble is that it is lame theory is misleading and misguided. While working at lower intensities is not, you know, necessarily a bad thing...as it is better than doing nothing at all. It will not, can not, does not burn more fat off your body unless you're burning more calories than you're eating. The best way to increase your calorie burn is to exercise at higher intensities! Ahh, it is so simple.
Warm-up/Skills:
20 minutes of movement:
Run 4 minutes
Walk 1 minute
Workout:
"JB"
2 days ago, JB called me saying he loves, yes loves, single arm snatches. Well, let's put that to the test!
For time:
20 lunge steps per leg
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps), 40 reps.
Run 800 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 40 reps
Run 400 meters
20 lunges steps per leg
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight
Fat Fran!
Warm-up/Skills:
45 lbs thrusters x10 x2
95 lbs thrusters x5
Pull-ups x5
95 lbs thruster x5
Pull-ups x5
Workout:
15, 10, 5 reps of:
135 lbs thrusters
45 lbs Pull-ups (Body weight + 45 lbs)
top of 135 lbs Thruster
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
Workout:
800M run
Then
4-x10 (with dumbbells*)
Get-ups (10 per arm)
Box Jumps
KB Swings (10 per arm)
Lunges (10 per leg)
*Men use 25 lbs women use 10-15 lbs
Seth doing Get-ups
Megan doing Get-ups
Mary feeling good seconds after the workout
The readers of this site, those that have worked out at TitanFit and those that have worked out with me in the past, all KNOW I am a big fan of Bill Starr’s 5x5 (5 sets of 5 reps) workout plan for Squats, Dead Lift and Cleans. I have used the tried and true 5x5 for longer than I can remember. It has served me well as I have made gains in all of the aforementioned lifts over time.
That being said, for Q4 of 2007 we at TitanFit will try something new! For the 4th quarter of 2007, we will do a ladder of 80% of our 1RM x 1 rep – after resting 2 reps then rest and finish with 3 reps. We will do the 3-rung ladder 2 additional time for the workout for 3 sets of 1 rep, 2 reps and 3 reps.
Doing so has a few benefits:
If you see 5x5 on this page again before 080101, think the 3-rung ladder!
Workout:
BS (back squat) Ladder of 80% of 1RM x1, x2, x3 - x3
