Complete as many rounds as possible 20 minutes of: 5 - 95 pound Thruster 7 - 95 pound Hang Powercleans 10 -95 pound Sumo Deadlift High-pull
95 lbs for the strongest among us, 65 lbs for most and 35 lbs for a few. The idea is to keep moving. Pick a weight that will allow you to move for most of the 20 minutes. If you need to break any of the exercises during the first 5 rounds or so, it is too heavy!
OK, year end 2008 is rapidly approaching. It, therefore, is time to reflect. I have a few questions:
Did you have 2008 goals?
Did TitanFit help you meet those 2008 goals?
What are your 2009 goals?
What can we do to ensure you meet those goals?
What was the hardest WOD for 2008
Easiest?
What keeps you coming back?
2009 is an opportunity for all of us to make changes...be they diet, number of workouts, types of workouts, treating other better or being the best you that you can be. We are here to help. Stop in and let us know what we can do better and let us know how we can help you get better.
Ok, are you back at home, or maybe you are having others to your home? Is your brother in-law there, your cousin, that high school friend you have not seen in a while, maybe even your parents (for a scaled version)...tell them one of your presents is a CrossFit workout. It is a gift of fitness that will last a lifetime, after all.
Let them do Angie with you. No special equipment necessary and it will take less than 30 minutes. Then you have the rest of the day to spend with family and maybe you can get another convert.
We are following the main page this week. If the rest of the week ends up like today, we're in trouble!
Workout
"Eva"
for time:
5x
800M run or 1000M row
30 - 2 pood KB Swings
30 - Pull-ups
This, like Murph, is likely to be an hour workout for most. SCALE this to you current abilities. Please use a smaller KB, do fewer reps and or do fewer than 5 rounds.
If this is your first attempt, it might be a good idea to give yourself a time target. Work as hard as you can for a predetermined amount of time. Try 40:00 as a cutoff, for example. It will repeat so you will get another chance...
Workout 5 rounds for time of: 5 - 275 pound Deadlifts (185 pounds for women) OR 60% of 1RM for those that cannot do 275 lbs 10 - Burpees yea Burpees! (with clap overhead while airborne)
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!
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
