Rest!
Which is worse, Murph or Kelly? Better yet, which is your least favorite named WOD?
Since Sunday is our rest day, we might as well follow the mian page...
Workout
"Kelly"
For time:
5 Rounds of
400M Run or 500M Row
30 - 24 Inch Box jump
30 - 20 Lbs Wall Ball Shots
Compare to:
TITANFIT: Wednesday 080903
Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you:
"GOAT"
Workout
It is a "FGB" style (3 rounds of 5-1 minute of exercises) workout
53 lbs M/ 26 lbs F KB Swings
Burpees (Yea Burpees!)
Box Jumps
Push Ups
65 lbs SDHP M / 35 lbs SDHP F (YES with a barbell)
Workout
Thruster
Find a 1RM - 5, 3, 1, 1, 1
Weighted Pull-ups
Find a 1RM - 5, 3, 1, 1, 1
Compare to:
TITANFIT: Wednesday 090128
CrossFit is not tough enough for Girls from the South Side! I see more Burpees (yea Burpees) in upcoming WODS!
Workout
Dead Lift
90% of your 1 RM x2 x5
AFTER
"Mini MetCon"
Tabata Row!
Compare to:
TITANFIT: Saturday 090314
Warm-up
Band shoulder work is a MUST before this workout!
Workout
For time:
400M Run
20 - 1-Arm DB Snatch* (10 each arm)
2:00 Rest
500M Row
20 - 1-Arm DB Snatch
2:00 Rest
400M Run
20 - WallBall Shots
2:00 Rest
500M Row
20 - WallBall Shots
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-20% of Body Weight
*Advanced: 20%-25% of Body Weight
Happy Birthday Kelin!
Workout:
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. For those that are new to CrossFit, scale the workout (e.g. run 800M and or 25% - 50% or the required reps).
Compare to:
TITANFIT: Friday 080502
Happy Birthday Jacques!
Dr. Rick is on his way to Bolivia for 1 week. There, he will provide vital medical care to the folks of that region. His efforts and those of others, help to make this world a better place. We wish him safe travels.
Let us all try to be better citizens of the world...share, give.
Team WOD!
Yesterday we had the pleasure of sharing CrossFit and fitness with our new friends at Midwest Ambulance Service. I hope they enjoyed the passionate speech on fitness and they see discover the benefits of functional movements.
Don't you love when HQ programs BP!
Workout
For time:
Row 500 meters
Body weight Bench press*, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
* Of course we want you to scale if necessary. If you do not have access to or cannot perform BWT BP, add 40% CTD standard push-ups to the total number of reps (meaning perform 42, 28 and 14) or 60% more to the total if your push-ups are from your knees (meaning 58, 32, 16).
Or use 60% of your BP 1RM for all 50 reps. This is your workout, remember...
Here's an interesting read...
Hmmm…Weigh yourself. Easier to get back on track, but risk the tears and your day being blown before it even starts.
Not weigh yourself…fall off track and gain more. But, save yourself the heartache of knowing that dreadful number.
You may have pondered this question wondering what you should do.
Scales are one way of measuring progress. However, because there are so many reflections of results, they don’t always measure our true success.
I used to be one of those people who weighed myself daily. I would track weight, body fat, water content, bone mass. You name it; I measured it - and sometimes multiple times a day.
Yes, you read that right, multiple times a day. It was my way of constantly judging myself to make sure I was on track.
But, on track for what?
You have to ask yourself, why are you even exercising?
I thought that as long as I was my perfect weight and my perfect body fat that life would be great. Yes, I do feel great when I’m in shape, but it’s not a certain number that proves it to me. It is how well I’m eating, my exercise and how well I’m taking care of my body. My energy level and drive for life is truly what I am seeking.
I don’t need a scale to show me that.
Often times we think that if we are a certain number then life would be great. But, I can almost guarantee that if you are looking for something outside to make you happy, either you or your circumstances will never be good enough.
I can’t tell you how many times that my clients and I have felt really great about our workouts and eating habits and then stepped on the scale only to be devastated by the number.
All the sudden you go into doubt that this is really working; fear that you can never get the extra weight off; judgment that you just aren’t good enough; and comparison that others can do it, but you can’t.
So, how would you feel if that scale said the ideal number?
You’d be happy, right?
Then, picture that scale saying that ideal number and live from that.
You have 10 million cells that are dying and replacing themselves every minute. Each cell within it carries the vibration and energy of your body. If you are in the vibration that I am fat, your cells actually act to duplicate that. If you are in a “feel good” vibration, your cells work to replicate that.
Does that mean that you can “think yourself thin?”
Well, not really, but you don’t get to where you want to go by judging and criticizing yourself. Think of a small child. If you wanted them to change would you judge and criticize them? No, you’d love and accept them as they are and then have them make gradual changes.
You are no different. You have a small child within you. By loving and accepting yourself the way that you are, you begin to make changes.
My mentor Louise Hay always says that the number one reason people don’t lose weight is because they hold the feeling of not being good enough and they hold on to past pain. That creates a constant fear and stress. The scale only reinforces that.
You don’t need a scale to tell you where you are at. You have an internal scale that knows when you need to pick it up and eat better. The key is to discipline yourself to make the changes.
Remember the small amount of pain you may experience when you exercise is nothing compared to the energy surge and vigor for life you feel when in shape.
Use the scale? Not use the scale?
If you are a person who is able to use a scale for a monitoring tool and don’t take the results to heart, then I encourage you to keep using it.
But, if the scale is an automatic day or week buster if the number doesn’t say what you want, then skip the scale. Otherwise, you will spend your entire life trying to achieve some number and fight what is again and again.
Again, the answer is up to you. But, my encouragement is to really take a look at yourself. If you can use it for a monitor tool that helps you get back on track, great.
But, if you find it ruining your day, then skip the weigh in and focus on a daily workout (at least 15-30 minutes/day), strength training (2 times per week), some light stretching. Plus, remember your body is constantly being re-made by the foods you give it. So, pre-plan and treat yourself with healthy foods and lots of water.
ILL- INI
Workout
Rowing Intervals
750M
500M
250M
1000M
600M
If you are not up for rowing, run those distances instead. Rest/Work 1 to 1.
Yesterday, Kelin Pressed 195 lbs, an new TitanFit record!. He just missed 200 lbs and would have had it had I not told him the weight. Me and my big mouth! He can press more than most can squat.
KP doing Burpees LH rowing and JT RESTING! Go KP and LH!
Workout
for time:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 - Pull-ups
10 - Push-ups
15 - Squats
Compare to:
TITANFIT: Monday 090209
The WODs for this week's Midwest qualifier for the CrossFit Games has been posted. Pick one today and we can compare times to the athletes that hope to represent the Midwest in the Games.
WOD 1:
For Time!
21-15-9 Reps of
Deadlift - Men 275LBS/Women 185LBS
Pullups - Chest to Bar
WOD 2:
7 Double Kettlebell Thrusters - Men (2) 24KG/Women (2) 16KG
11 Burpees
5 Rounds for Time!
WOD 3:
Row 2000M - Damper 3.5 for all competitors
Here's Some News...
It appears the claims that Cheerios' quickly lower your cholesterol might be exaggerated...here's the URL and I have pasted the material.
http://online.wsj.com/article/SB124216077825612187.html#
Cheerios' Health Claims Break Rules, FDA Says Article
MAY 14, 2009
By JENNIFER CORBETT DOOREN
The Food and Drug Administration slapped General Mills Inc. with a warning over its Cheerios cereal, saying the box's claims about heart benefits contain "serious violations" of federal law.
In a May 5 warning letter sent to the company and posted on the FDA's Web site Tuesday, the agency said statements that the product is "clinically proven to help lower cholesterol" make the product a drug under federal law.
FDA warning letter to General Mills Stephen Sundlof, the director of the FDA's food-safety center, said the agency has noticed a tendency by food companies to cross the line into the drug category by making specific health claims on packaging.
He said the FDA is ready to send out more warning letters if it finds more violators, although it has "no specific campaign" to go after food manufacturers.
General Mills spokesman Tom Forsythe said the Cheerios box's message saying the cereal can "lower your cholesterol 4% in six weeks" has been used for more than two years. The box cites a clinical study involving Cheerios as part of a diet low in saturated fat and cholesterol.
Mr. Forsythe said the broader claims on the box about heart health have been permitted by the FDA for 12 years. "The clinical study supporting Cheerios' cholesterol-lowering benefit is very strong," he said.
The FDA said such specific cholesterol-lowering claims can be made only for drugs, and it suggested that if General Mills wants to keep the box labeling as is, it should file a new-drug application for Cheerios.
Mr. Forsythe said the company would work with the agency to reach a "resolution" on the Cheerios labeling.
"We try to make a bright line here between what can be said about a drug and what can be said about a food," said Dr. Sundlof. He said a more general claim about reduction in heart-disease risk from eating whole-grain foods may be permissible as long as specific language is used.
The FDA also took issue with a company-sponsored Web site mentioned on the Cheerios box. The Web site discusses the benefits of eating whole grains, but the FDA said some of the health claims about reducing cancer and heart-disease risk don't comply with agency rules.
The FDA said General Mills must "promptly" correct the violations outlined in the letter or the agency could take enforcement action, such as seizing products.
Dr. Sundlof said the FDA's review of Cheerios was prompted by a September 2008 letter from the National Consumers League that expressed concerns about the labeling on Cheerios.
The FDA isn't the only Washington agency in the Obama administration taking a close look at food makers' health claims. Last month the Federal Trade Commission settled a complaint with Kellogg Co. involving claims that its Frosted Mini-Wheats cereal was clinically shown to improve children's attentiveness by nearly 20%.
FTC Chairman Jon Leibowitz said the commission would start paying more attention to national advertisers.
The FDA is showing signs of taking a more aggressive stance toward the companies it regulates under acting Commissioner Joshua Sharfstein, who is slated to become principal deputy commissioner once President Barack Obama's nominee for commissioner, Margaret Hamburg, is confirmed.
Dr. Sharfstein wrote a letter to lawmakers released this week saying he wants to review the agency's approval in the final days of the Bush administration of a knee device. The device was cleared over the objections of several scientists and managers at the agency.
Write to Jennifer Corbett Dooren at jennifer.corbett-dooren@dowjones.com
The Indy Channel has posted an article about how CrossFit is now the recommended fitness regime for the Indianapolis Police Department. I have pasted the article and the URL below.
http://www.theindychannel.com/news/19432808/detail.html
New Fitness Regime Aimed At Officer Safety
Current IMPD Recruit Class 1st To Use New Program
POSTED: 6:43 pm EDT May 11, 2009
UPDATED: 7:20 pm EDT May 11, 2009
INDIANAPOLIS -- New recruits with Indianapolis police will experience an innovative fitness regime intended to take them safely all the way through retirement.
The Crossfit program, a high-intensity strength and conditioning plan, was designed to address some of the dangers plaguing police officers.
National statistics show that those in law enforcement live an average of 15 years less than most Americans and that 50 percent die of heart-related disease within five years of retirement, 6News' Jack Rinehart reported.
"This is just as much an officer safety concern as a high-risk traffic stop or armed encounters with armed criminals," said Sgt. Rick Snyder.
Crossfit uses a number of functional core exercises designed to increase cardio-respiratory endurance and stamina, providing key training for officers.
The latest recruit class was the first to use the program and saw no injuries during training, down from an average of 25 percent in past years, officials said.
"If you are a police officer, if you are a firefighter, you are by virtue of that title a professional athlete and you need to train like one," said trainer Lt. Vince Cascella.
Chief Michael Spears said that the program has a payoff for the officer, but also for the taxpayers.
"Certainly it's proven that through better fitness officers lose less time from work, recover from injuries more quickly so they have less lost time from the police department," he said.
All future recruit classes will be trained using the Crossfit program. The department is working on incentives to encourage current officers to join the program as well.
