Tuesday 080101

Workout

4 mile run or 8k row (yes I know they are not equal, but I want you to run...I will so you should too!)

Check out the following link (thanks KF)...http://www.fayobserver.com/article?id=249629

an excerpt from the article reads:
Comparing CrossFit to most gym workouts is like watching the training sequence in “Rocky IV.” Rocky is getting ready to fight the Russian, Ivan Drago. Drago’s got the latest, greatest, most high-tech equipment and a team of clipboard-wielding exercise scientists at his disposal. Rocky has an old wagon, a ton of snow, and a drunk guy puffing on a cigar. With CrossFit you are Rocky — not Ivan — only without the drunk guy (unless I have been on a bender)or the wagon.

Monday 071231

Workout
"Elizabeth "
For time:
21-15-9
135 lbs Clean
Ring Dips

The sub for ring dips is 4/1 bench dips, 3/1 bar dips or 2/1 jumping ring dips.

Sunday 071230

Workout
5 rounds for time of:
500 Meter Row
50 Squats (air squats)
30 Back extensions

This one is courtesy of HQ's site.

Saturday 071229

Rest!

Everyone seems to do a "best of'" as the year ends. The following are some of my favorite images posted on TitanFit in 2007!


CD with a new DL PR! (with paint fumes in the air)


JB after saying we needed harder workouts


Notice a trend?


JB with a BWT OHS!




MM during the Get-up/Lunge workout. No lie, during the workout she said "this sucks!"


KF after one of the Tabata sessions


The Sunday Crew


Just because!


Cause I still can't do a proper push-up

Friday 071228

As the New Year approaches, we get the inevitable questions about working out (e.g. is CrossFit too hard? I have not worked out in X years, is CrossFit for me? and If I lift weights, won't I get big bulky man-like muscles?) I laugh a lot at that last one. I have worked out for years trying to get big bulky man-like muscles to no avail - but I digress.

TitanFit and its CrossFit based workouts is the answers to your questions. At TitanFit we provide REAL hands-on personal training with each session. We are here to assist you in becoming better athletes - there is one in each of us!

Check out the following link...the Nave Seals use CrossFit, maybe you should to.

After writing that line, I thought of those that say I do not need/want to be as fit as a Navy Seal - I just want to be fit. Aha, that is the secret. Truly, honestly, deep down, there is really only one (1) kind of fit. Fit or un-fit, in reality. The difference between us and the Nave Seals is not a desire for fit or un-fit but the degree of how fit.

OK, let me try again. CrossFit will get you fit. It can be scaled up to the needs of the elite (e.g. FBI Agents, Navy Seals, or can be scaled down to the needs of those like me that are middle managers.

http://navyseals.com/training-fitness

an excerpt from the site reads:
In every category of training, SEALs operate at the razor sharp tip of the spear. This is why only the best training methods are used to develop and equip America’s elite.

In the last few years, a growing insurgency of the program CrossFit® has emerged as the preeminent strength and conditioning program for many SEALs, to the extent that it is utilized in every phase of BUD/S and SQT, and within the SEAL Teams as an integral component of the PT program.

The NavySEALs.com CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We use the same routines for individuals seeking to get into shape for the first time, as elite athletes or warriors prior to an event or combat. We scale load and intensity; we don’t change programs. The needs of veteran SEAL Operators and BUD/S wannabes differ by degree not kind. You can find your best fitness from the same regimen.

Getting in shape for the world class Navy SEALs is no walk in the park. However, if you can push yourself to the limit, then the rewards will be great!

Workout
For time:

Run 800m
21 Push Ups
12 SDHP (The very strong use 115# and the rest of us use 85#)

Run 400m
21 Push Ups
12 SDHP

Run 800m
21 Push Ups
12 SDHP

Thursday 071227

Workout

CFT (CrossFit Total) find your 1RM on:
Squat
Press
Deadlift

The following link provides a nice description of the how to and "rules" for CFT

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf
Compare to:
TITANFIT: Friday 071130

Wednesday 071226

Workout
For time:
30, 20, 10 reps of
95 lbs - OHS*
Ring Push-ups
Pull-ups

The workout looks like 30 OHS, 30 Ring Push-ups, and 30 Pull-ups. Then 20 of each followed by 10 of each.*For OHS, depending on current strength level, use 45, 65 or 95 lbs.

Tuesday 071225

Merry Christmas!

Rest

Monday 071224

Workout

DL
Try SN grip for a change or try elevated. Regardless of your choice, do 5 sets of 2 reps.

Check out this link
http://www.nytimes.com/2007/12/20/health/nutrition/20BEST.html?_r=1&adxnnl=1&oref=slogin&adxnnlx=1198458116-ZdpzYZHvQ04s6dJ1logzSQ

It appears (gosh) that the calorie counters on the globo gym's equipment may not be accurate...

An excerpt from the article reads:
Jim Zahniser, a spokesman for Precor, cautions that the company’s machines are not supposed to give the exact number of calories for you. Instead, they are estimates of the calories an average person would burn at that work level. And, the company explains on its Web site, there is no easy way to know whether you are that average person.

Sunday 071223

Yesterday JB and KF were lamenting how they have not BPed in 6-8 months. So what do we find on HQ's site!

Workout for CFers that OLY
3 rounds for time of:
Row 500 meters
BWT BP x30

If you are unable to do your BWT for 30 (90) reps, pick a percentage and give it a go.

Workout for Oly CFers (rest 10 minutes between exercises)
Snatch - max for the day
Clean & Jerk - max for the day
Front squat - max for the day


JB while completing "Badger" x3 :95 pound Squat clean, 30 reps, 30 Pull-ups, Run 800 meters and sporting a TitanFit t-shirt!

Saturday 071222

Workout (for the Oly CFers)*

Snatch balance – work up to a heavy single. This MIGHT be more than your SN 1RM, don't be surprised
2-position snatch – floor then hang – 60% (of your 1RM) x4 sets
2-position clean + push jerk – floor then hang – 60% x3 sets

3 rounds for time of:
250 M Row sprint
Kipping Pull-ups – near max (stop just short of failure)...for me that's like 3 pull-ups.

Workout (for the CFers that Oly)

For Time:
3x
500M row
BS BWT x15

*Courtesy of the Performance Menu

Friday 071221

Rest!

Today is the first day of Winter. That is GREAT news, as it means Spring is right around the corner.

Thursday 071220

Workout
For time:

42 - Wall Ball*
21 - Pull-ups

30 - Wall Ball
15 - Pull-ups

18 - Wall Ball
9 - Pull-ups

*20 lbs for the strongest and 12 lbs for the rest of us.

Wednesday 071219

Workout
Back Squat
80%-85% of 1RM x1, 2, 3, x3


Here KF has Cleaned 110% of his body weight. Pound for pound, he is currently TitanFit's STRONGEST Olympic Full Squat Clean lifter!
Congrats KF!

Tuesday 071218

I CAN'T WAIT FOR CHRISTMAS IN JULY!

Workout
12 days of Christmas (AKA - Blame Fuller!)

For time:
1 – Burpees
2 - 95 lbs PP
3 - 95 lbs FS
4 - 95 lbs PCLS
5 - 95 lbs DL
6 - Box Jumps
7 - Pull-ups
8 - Push-ups
9 - Ab Mat sit-ups
10 - Get-ups (5 each arm)
11 - 53 lbs KB Swings
12 - A 500M Row


KF at the top of box jumps...trust me, he cried out Bah Humbug! Sorry, I could not help myself.

SW at the end of box jumps...

EDITOR'S NOTE:
I have been advised, to really follow the song, the workout needs to be:
1 Burpee
the 2 Dead Lift and 1 Burpee
then 3 Power Cleans, 2 Dead Lifts and 1 Burpee etc.

I have updated the order of events. Thank you Mr. Berg.

Monday 071217

Rest!

Yesterday I was able to Power Snatch 185 lbs and was satisfied with my effort. Check out the following video of a 198 lbs SINGLE arm snatch. I better re-evaluate my commitment.

Sunday 071216

Workout
For time:

5 rounds of
20 - Pull-ups
20 - 35 lbs KB Swings
20 - Ring Push-ups
20 - AB Mat Sit-ups

Now doesn't that sound like fun for a snowy Sunday!

Saturday 071215

HAPPY B-DAY CHRIS

Workout (Rowing Fran)
For time:

1oooM Row
21 Thrusters*
21 Pull Ups

750M Row
15 Thrusters
15 Pull Ups

500M Row
9 Thrusters
9 Pull Ups

*75 lbs for the very strong and 55 lbs for the rest of us

Friday 071214

Workout

For time 21-15-9 of:
Burpees (yea burpees!)
OHS - 95 lbs
500M row

Tabata Project
Beam Touch


KF mid Burpees (yea burpees!)


KF OHS

Thursday 071213

Rest!

Yesterday I gleefully read an article about those that are likely to join gyms after the first of the year - you know, the New Years Resolution group. The gist of the article is:

• Exercise is good for all so be happy for those that try
• Most will quit by March as they are not as resolute as they believe
• Part of the downfall is preparation - fitness is new to them so the "traditional" gym is not the best place for them.

The article says that those new to fitness should:
find a support network; people who are either at the same fitness level or close to it. Or, if possible, someone who is far more advanced and willing to take them under their chiseled wing. Going at it alone is not easy, and can be rather intimidating to some. Sharing numbers, tips, results, and positive reinforcement with others will help enormously in keeping you on track. This is why it is paramount that you begin forming this network before January 1st, as you do not want to lose focus or time scrambling to organize this support system after the New Year's bell has already rung.

That advise works well in the CrossFit environment, especially here at TitanFit. The hallmark of TitanFit is our hands-on, training. As member have attested, each session at TitanFit is truly a personal training session. We build, scale, enhance each workout to fit your current needs and to help you become a better athlete.

As the New Year approaches, it is likely we will have a few new folks in the fold. Taking that first step is often the most difficult, but being truly fit, fit for a lifetime is what TitanFit is all about.

Wednesday 071212

"Warm-up"
Work up to

Back squat - 80% x3 x3 (80% of your 1RM)
Snatch pull - 90% x 3 (90% of your SN 1RM...think triple extension)

Workout

500M row x8 w/ 2:00 minute rest between efforts*

*Shoot for sub 2:00 minutes per 500M efforts.

Tuesday 071211

Workout
High Hang Clean (stand tall, very little leg movement...thing only shrug and elbows)
1 x5
Push Jerk + Split Jerk
1+1 x3

Do a HHCL then 1 Push Jerk followed by 3 Split Jerks using the same weight. DO NOT LOWER THE WEIGHT TO THE GROUND. Use a weight (65%-70% of your 1RM) that allows you to complete each round with a lot of speed!

MetCon
2x
1000 meter row
50 - 45 lbs Thruster 45 lbs
30 - Jumping pull-ups

KF after today's WOD

KF's Sweat Angel

Tabata Project
Push-ups

The following is from CrossFit HQ...enjoy.

Monday 071210

Workout

Over-head x2 x7 (start with Press and through Push-press to Jerk)
Front squat - 80% x3 x5

Tabata Project
KB Swings

Sunday 071209

Rest!

Today, Sunday, we will open the doors at 1:00 P.M. versus the normal noon start time.

Recently we (I) broke one of the PVC paralletts that JB made a few months ago (see above - no fat jokes please).



KF was kind enough to make another pair. His remedy, make them of steel. These bad boys weigh a good 8 lbs apiece! I heard KF say, under his breath, try to break these fat boy!

Saturday 071208

Olympic Warm-up

Clean Pulls
Work up to 3 sets of 3 reps @ 110% of your Squat Clean 1RM

Workout
1000M Row
25 - Air Squats
750M Row
25 - Push-ups
500M Row
25 - Pull-ups
750M Row
25 - 53 lbs KB Swings
100M Row
25 - Lower Back Extensions
Work hard to keep consistent 500M row pace in the 2:00 - 2:15 range.

For those that are working to dial in the Olympic moves...from the performance menu.

Workout
Work up to 95-100% or your 1RM in:
Snatch - heavy single
Clean & Jerk - heavy single
Back squat - heavy single



Come on-at least, take the darn stairs!

TOO FUNNY!

Friday 071207

Olympic Lifting Warm-up
OHS - work up to 70% of 1RM x5 x3

Workout
Deadlift 1Rm

Tabata Project
Row for calories

Here are my rows...(yes I will change the date on the rower, just noticed). Note to self, do not do Tabata before heavy lifting!

Post stuff to comments section

Thursday 071206

Remember we are incorporating Olympic lifting in each session. Some days it will be the "warm-up", others it will be the main component. Doing so affords us the opportunity to get better and that's really why we do these crazy arse workout anyway, right?

Warm-Up
Hang Full Squat Cleans
65% of your 1RM x2 x5

Workout
For time:
3 sets of 15 reps of
35 lbs - KB Swings
12 lbs - Wall Ball
Ring Push-ups
35 lbs - SDLHP (use the same KB from the swings)
Sit-ups
500M row


CW rockin' the swings...

If you do not have access to bumpers or just not ready to do the Oly warm-up, do 5 sets of the MetCon versus 3. As always, have fun.

Post times, weights, thoughts about the awesome T-shirts Megan designed, who do you think would win in a fight, Superman or Captain America or what ever else you'd like to discuss to the comments section.

Wednesday 071205

REST!

T-Shirts are in!

Thanks to Megan for all of her hard work on the design and getting the darn things orders...did I mention they are tagless! Without her, we would be lifting topless...wait a minute!

Stop in and buy a few for your friends and family this holiday season, or order on-line (to order on-line check out the left hand border of this page...

Tuesday 071204

Workout
Fartlek* 10K row/run

Back in my track days this was our typical weekend run...run a mile, sprint to the meter, jog 100M, sprint to the stop light, etc...

As I am rowing vs. running the examples below will reflect rowing...

Today lets do:

Warm up – easy rowing/running for 5 to 10 minutes

1. Steady, hard pace (e.g. 2:00 - 2:30 pace @ 500M row) for 1000M
2. Slow recovery (e.g. 2:40 pace @ 500M) for about 1000M
3. Easy pace (e.g. 2:10-2:40) for 10 minutes with 60 second burst (1:50 pace) every 3 minutes
4. Easy pace (e.g. 2:10 - 2:40) for 10 minutes with 10 second burst every minute
5. repeat until you finish the 10K.

I like this type workout because I've done it in the past, it helps past the time (I worry about the efforts, intervals vs. the overall time) and it is more like a CrossFit workout vs. steady state running....enjoy!

Monday 071203

Workout

Snatch:
Work up to 70% of 1RM x2 x10

Clean and Jerk:
Work up to 65% x1(CL)+2(Jerks) x4

The plan is to begin incorporating more Olympic movements in or workouts. Most days we will do a CrossFit type MetCon workout after we "warm-up"/work technique for the Olympic lifts. For our ME days, we will incorporate efforts that will benefit Olympic lifting...that and the whole Tabata Test. It will be fun around here for the next few months!

This workout was designed by Mike's Gym. Mike's Gym is a CrossFit affiliate and is a Regional Training Center for USA Weightlifting

Sunday 071202

Happy Birthday Bay! We miss you!

Workout
For time:
30-20-10
Calories - Row
53 lbs KB Swings
Push-ups
Sit-ups
45 lbs Thrusters

Do you remember KF and JB all smiles in the picture from 071128? Check out the pics from today!

JB after a session of box jumps

KF hating push-ups...yes these are harder than "normal" push-ups

Tabata Project WOD - Walking Lunges

BEST EFFORT

Female

Megan - 14

Male

Kurt - 17