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Tomorrow is CFT (CrossFit Total).
As Fall has arrived (and like I have said many times) it is time for us to get a bit stronger. To that end, we will Squat (e.g. Back Squat or Front Squat) 2x a week in October with a "Mini" MetCon after the Squat sessions. Tomorrow's CFT will be the base for the design of those workouts.
So think Squatober...November will be Pressing 2x per week and December Oly lifting (or Oly lifting assistance exercises). In 2010 we will be stronger and continue to get fit!
Workout
Nice easy 3 Mile run or 5K row
Compare to:
TITANFIT: Tuesday 090728
Workout
"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs 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 unassisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
Compare to:
TITANFIT: Tuesday 090602
TFT WOD
For time:
20, 18, 16...2 - 1.5 Pood swings
2, 4, 6...20 - Burpees
Workout
"Nancy"
5x
400m Run
15 - 95 lbs OHS
REST!
Finally was able to log in to Outlook. Discovered we missed mentioning Dr. Rick's Birthday on the September 23rd. Sorry and Happy belated BDay Dr. Rick!
FGB!
Are you ready?
Dr. Rick is starting the first session starts at 0900! Get there and warm up...
REST!
Tomorrow is FGB!...so take it easy today. Maybe a 1 mile run or easy active rest.
How many ring pull-ups can you do?
Workout:
06:30 WOD
5x
Body weight bench press
Pull-ups
Body weight back squat
Let's take 3:00 rest between sets, a la "Barbara"...
post total number of reps, per round
Workout
Tabata
TFT / DUTY WOD
Front Squats...your choice
Then "Mini" MetCon
For time:
25 - Wall Ball (Men - 20lbs 10 feet; Women - 20lbs 8 feet)
20 - Push-ups
15 - Double-unders (4 to 1 single unders)
10 - Knees - Elbows
5 - BCTs
Workout
Press - 1 reps
Push Press - 2 reps
Push Jerk - 3 reps
Yes, that's it...pick a weight, do 1 press, 3 push presses and then 5 push jerks, per round.
THEN
"Mini" MetCon
5x
250m Row
5 - Burpees
On Saturday September 26, 2009, Catalyst Athletics is holding the 1st Catalyst Games.
http://catalystfitness.typepad.com/catalyst_games/
To date, they have listed 3 events. They are:
1. 2k Trail run.
2. Lift a total of either 5000lbs (M) or 3000lbs (F) from the floor to an overhead position. Men's Rx Class will do 5000lbs at 75% of their bodyweight; Women's Rx Class will do 5000lbs at 50% of their body weight.
3. For time: 50 Wall Ball (Men's' Rx - 20lbs-10 feet; Women's' Rx - 20lbs-8 feet, 40 Push-ups, 30 Double-unders, 20 Knees to Elbows, 10 BCTs
Workout
OHS - 7 sets of 2 reps@ 85% of 1RM
TFT / DUTY WOD
400M run
50-45 lbs Jumping Squats
500M row
50 Push-ups
400M run
50 sit-ups
500M row
50-16k Kettlebell swings
Compare to:
TITANFIT: 070822
Workout
Dr. Rick's Call!
RS box jumps during "Megan"
JD off and running
Becky hitting the row...
Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Upon failure, rest 3 minutes.
Then Push-up ladder. Very same concept. Doesn't that sound fun?
Compare to:
TITANFIT: Friday 090807
TFT / DUTY WOD
Nice easy 3 Mile run or 5K row
Compare to:
TITANFIT: Tuesday 090728
Workout
Dead Lift
TitanFit Trainers / DUTY WOD
Daniel
For time:
50 - Pull-ups
400m Run
21 - 95 lbs Thruster
800m Run
21 - 95 lbs Thruster
400 meter run
50 - Pull-ups
Workout
"Megan"
For time:
5 rounds of
400M run
20-18-inch box jumps
20-40 lbs Thrusters (with dumbbells...20 lbs per hand M/8 lbs F)
Megan calls for Thrusters to be done with DB, cause she's hard like that! Sub a barbell for the DB weight if necessary...
Compare to:
TITANFIT: Wednesday 080924
TFT / DUTY WOD
Back Squat
5x5 @ 80% of 1RM
Compare to
TITANFIT: Tuesday 090901
Workout
Push Press
2, 2, 2, 2, 2, 2
TitanFit Trainers WOD
Team Workout
Workout
Clean and Jerk
find new 1RM
"Mini" MetCon
3x
400m run
20 - Sit-ups
15 - Pull-ups
10 - Push-ups
Workout
4x (3:00 rest between each round)
10 - Back Squat @ 225 lbs or 50% of your 1RM
400m Run
Happy Birthday Mr. Jerry Berg!
