Tuesday 080401

Workout
"Fran"
21-15- and 9 reps, for time of:
95M/65F pound Thruster
Pull-ups

Post time to comments.

As many of you know I was born and raised in Chicago. That and the fact that I have an uncle that is a Chicago Police Officer drew my attention to a story I saw last night on WGN.

The new Chicago Superintendent wants mandatory (I did not know they were not before now) fitness test for officers, one that could also take into account body fat, not only how much a cop weighs.

Supt. Jody Weis wants more of this officers running and lifting weights and fewer out-of-shape cops losing the battle of the bulge. "If everyone could know the number one goal here ensure that members are healthy," said police spokesperson Monique Bond. It's an admission that more needs to be done to encourage -- or demand -- officers stay in shape. Right now, cops get a $250 bonus if they pass a yearly -- and voluntary -- physical fitness exam. Last year, of Chicago's 13,000 Police Officers, only 3,800 signed up for the test - 2,400 passed (less than 20%), 1,300 signed up but were no shows at test time and 100 failed.

The police union opposes mandating a physical fitness regime, and argues consideration must be given for the stress and irregular hours of the job. "It's a personal decision we hope everyone would make favorable for themselves and for their families, but because of the type of job we have, it's very difficult to work something like this into a daily regimen," said Mark Donahue, president of the Fraternal Order of Police. I love it that he says they are too busy to be fit! "Having done this job myself, it is one of the most stressful occupations that you actually be in," Donahue added. "How many people at 3 o'clock in the morning are going to required to go from zero to 100 in a split second?" Isn't that the reason to be fit?

The union is open higher cash incentives, but not mandatory exams. Physical fitness is a personal priority of Supt. Weis. "We need to develop a mind-set that taking care of yourself, being fit, being nutritionally sound, being as healthy as you can be is what you need to be a police officer,'' said Weis, who is a body builder and is married to a trainer. The Illinois State Police, who are also in a union, have a mandatory test. They are required to take a yearly exam that includes timed sit-ups, bench pressing, a 1.5-mile run and flexibility tests.

Illinois State Police Merit Board Physical Fitness Standards
Test
Male
Age:----------------20-29 - 30-39 - 40-49 - 50-59
Sit & Reach -------16.5in.--15.5in. --14.3in.--13.3in.
Per Minute Sit-up-38------35------29-------24
Max Bench Press--.99-----.88------.80------.71
(% of BWT)
1.5 Mile Run-------12:51---13:36---14:29---15:26

Monday 080331

MW and family for a fun Sunday workout...

Warm-up
using 45 lbs bar
Pressing Snatch Balance x3 x3
Heaving Snatch Balance x3 x3
Snatch Balance + OHS x3 x3
Sotts Press x3 x3

Workout
Snatch
Reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5

Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM

Compare to:
TITANFIT: Saturday 080301

Sunday 080330

Rest

Effort!

Saturday 080329

From time to time other sites post "slamball" as part of their WODs. It is not an exercise for the faint of heart...



Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split

5 sets of 2 reps

Compare to:
TITANFIT: Friday 080208

Friday 080328

We got the darn rings, we might as well use them!

Workout
For time:

Back squat* 21 reps
9 - Ring Dips
Row 500 meters

Back squat 15 reps
15 - Ring Dips
Row 750 meters

Back squat 9 reps
21 - Ring Dips
Row 1000 meters

*Use 50% of your 1RM.
Post times to comments.

TOMORROW THE BEAR!

The fine folks at sports wrap (link below) pasted the following push-up records from the Guinness Book of Records.

http://sportswrap.berecruited.com/2008/03/18/all-things-push-ups-push-up-world-records-and-videos/

For fun, Google Paddy Doyle, the guy that holds many of these records...

Ever wonder what every world record associated with a push up is? Or how awkward those world record holders are? Here is a comprehensive list including some fascinating videos:
Push Up World Records

• non-stop: 10,507; Minoru Yoshida (JAP), Oct 1980
• one year: 1,500,230; Paddy Doyle (GBR), Oct 1988 - Oct 1989
• 24 hours: 46,001; Charles Servizio (USA), 24/25 April 1993
• 1 hour: 3,877; Bijender Singh (IND), 20 Sept 1988
• 30 minutes: 2,354; Rolf Heck (GER), 13 Nov 2000
• 10 minutes (women): 426; Renata Hamplov Sept 1995
• 5 minutes: 441; Giuseppe Cusano (GBR)
• 3 minutes (women): 190; Renata Hamplov 995
• one-armed, one week (168 hours): 16,723; Paddy Doyle (GBR), Feb 1996
• one-armed, 5 hours: 8,794; Paddy Doyle (GBR), 12 Feb 1996
• one-armed, 1 hour: 2521; Paddy Doyle (GBR), 12 Feb 1990
• one-armed, 30 minutes: 1382; Doug Pruden (CAN), 30 July 2003
• one-armed, 10 minutes: 546; Doug Pruden (CAN), 30 July 2003
• one-armed, on back of hands, one hour: 677; Doug Pruden (CAN)
• one-handed handstand pushups: Yury Tikhonovich (Russia) did twelve push ups while standing on one hand in June 2006
• on fists: 5557 (in 3:02:30 hours), Doug Pruden (CAN), 9 July 2004
• 1000 push ups on fists: 18:13 minutes, Doug Pruden (CAN), 9 July 2003
• on back of hands, 15 minutes: 627; Paddy Doyle (GBR), 8 November 2007
• on back of hands, 30 minutes: 1386; Paddy Doyle (GBR), 8 November 2007
• on back of hands, 1 hour: 1940; Paddy Doyle (GBR), 8 November 2007
• finger-tips, 5 hours: 8,200; Terry Cole (GBR), 11 May 1996 in Walthamstow
• one finger: 124 Paul Lynch (GBR), 21 April 1992 in London
• 100 push-ups with feet at a 80 cm [2 ft 7 1/2 in] high table: 45.7 sec; Roy Berger (CAN), 24 Feb 2001
• with a 50 lb [22.68 kg] plate weight on his back: 4,100: Paddy Doyle (GBR), 28 May 1987
• with hands on raw eggs: 112; Johann Schneider

The Guinness World Records definition of a push up: “What counts as a push up? The palms must be at shoulder-width. The body must remain straight throughout, i.e., no bending at knees or waist. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parallel to the ground. The body must then be raised until the arms are straight. This equals one push-up. All push ups should be made on a hard surface. This basic principle applies to all our push-up entries with minor modifications.”

The 30 Second World Record: 102 Push Ups

Thursday 080327

Workout
For Time:

1000M row
50 - Wallball*

750M row
35 - Wallball

500M row
20 - Wallball

* The strongest of us should use the 20 lbs ball. Most should use the 12 lbs ball. Me, I'm using the 8 lbs ball.

Wednesday 080326

Rest party people...

Any idea of what tomorrow's workout will include?

Tuesday 080325

I remember being a kid and asking my dad some inane question. While I do not remember the question I remember his response. "Son, that's why they have so many different flavors of ice cream".

I'm sure he could see from my expression that I still did not understand so he went on to say, "there are a lot of people in the world and they do not all like the same things".

I tell you that little folksy tale to introduce the following article (link attached). It appeared in last Sunday's New York times. The author is not enamored with CrossFit.

An excerpt of the article reads:
The spare site is the foundation of the CrossFit ministry. It resembles not so much a gym as a system of alleys, a rough-hewn underground network designed to train a super-race that wouldn’t be out of place in Marvel Comics. On a typical day, some 200 people post responses to the workout. (This looks fun, if by fun I mean painful and heinous . . . cry from pain . . . my hands are toast . . . lightheaded and dizzy . . . whoop, whoop!) It’s an exercise phenomenon custom-made for this moment in Web history: CrossFit couldn’t exist without lots of speedy, uploadable video; social networking; and an expansive platform for international, demographically varied community interaction. Many of the official demo videos feature women, and even among the rank and file, women are everywhere. A scan of members’ posted ages shows that participants are between 20 and 60, with many in their 30s. (There’s also a kids’ program.)

Read and enjoy.

God's Workout
By Virginia Heffernan
Published March 23, 2008
A grueling online exercise regime requires near-devotional commitment.

http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html?ex=1363838400&en=d1ad279566704431&ei=5124&partner=permalink&exprod=permalink

Workout

Clean and Jerk:
Work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1 notice the wave?

When complete, do FS (you are already warmed up) @ 80%-85% of your 1RM x1, x2, x3.

Compare to:
TITANFIT: Wednesday 071121

Monday 080324

Workout
For time:
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

It has been reported that this workout was one of Mike's favorites and he'd named it "Body Armor". CrossFit re-named it "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 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: Wednesday 071024

Sunday 080323

Happy Easter!

USA TODAY reports exercise helps delay dementia. http://www.usatoday.com/news/health/2006-01-16-study-dementia_x.htm

an excerpt of the article reads:
Older men and women who exercised even modestly three times a week or more reduced their risk of developing dementia, including Alzheimer's, a study reports Tuesday.
Members of the Community Alzheimer's Respite & Enrichment Club perform stretching exercises.

The study adds to a growing body of scientific research that suggests exercise is as good for the brain as it is for the body, says Eric Larson, the study's lead researcher. The findings also hold out the hope that daily exercise might delay the onset of Alzheimer's and thus reduce the number of people with the disease, he says. Alzheimer's, which is increasingly common after age 60, causes memory loss, confusion and behavioral changes.

TitanFit is closed today for Easter. Today's workout is Fight Gone Bad (FGB)

Three rounds of 1:00 of effort for:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo Dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Rest :60 seconds between rounds.

Saturday 080322

Rest!

Friday 080321

We (CrossFitt'ers) believe sprinting is better for maintaining muscle and power than is distance running. We offer the following as evidence....





Which body type would you prefer?

Time to run!

Workout
3 sets of:

400M Run
2:00 rest
400M Row

Thursday 080320

SPRING! Today, my friends is the first day of SPRING!

Workout
Front Squats - work up to 90% of 1RM for 1 rep (90% x1)

Then
Snatch - work up to 85% of 1RM for 1 rep 5 times (85% x1 x5)

Then
Clean and jerk - work up to 85% of 1RM for 1 rep 5 times (85% x1 x5)

Then
Front Squat x 1 x2 20 lbs fewer than 90% of your 1RM

Then
take off another 20 lbs and do 2 sets of 2 reps.

Check out this sequence of SW doing yesterday's workout

SW WallBall

SW SDLHP

SW After!

Wednesday 080319

Yesterday we wrote a quick line about getting to the gym and squatting. If you can't get to a gym, do a 10-20 squats during commercials of your favorite TV show(s). Start with 50-60 and work up to 100. You will be surprised at the benefits. Remember keep your chest up, weight on your heels and squat deep.

Today's workout has 240 squats! Let's work our butts off.

Workout

For time - 2 rounds of:
30 - 45 lbs Jump Squats (Use a barbell and think triple extension)
30 - 20 lbs Wall Ball Shots
30 - 45 lbs SDLHP
30 - 53 lbs Kettlebell Swings

Tuesday 080318

Rest!

Some say deep squatting is bad for your knees. We believe, over time, one losses the ability to squat deep. Kids do it all the time without issue. Get to a gym and start squatting as you need the ability to get in and out of a chair/couch.

Monday 080317

Happy St. Patrick's Day

Workout
For time:
10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch

1000M row

30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings

Compare to:
TITANFIT: Wednesday 071031

Sunday 080316

As yesterday's workout was designed to improve your "Fran" time - today's workout is designed to improve your "FGB" reps...

Workout
3 rounds of the following - Rest precisely 1 minute between rounds

30 Calorie row
30 Wall ball (guys use 20lbs women use 14lbs)
30 Sumo Deadlift High Pull (guys use 75lbs women use 55lbs)
30 Box jump (24 inch box)
30 Pushpress (guys use 75lb women use 55lbs)

Saturday 080315

Beware the Ides of March!

Today's workout is designed to make your next "Fran" easier.

Workout
Thruster
Find a 1RM
10, 5, 3, 1, 1, 1, 1

Weighted Pull-ups
Find a 1RM
10, 5, 3, 1, 1, 1, 1

Friday 080314

REST!

Well I have posted too many pictures of me vs. actual TitanFit members working out. Here's a few...

JB Thruster...note the TitanFit t-shirt

SY Weighted Sit-ups...We need to get her a TitanFit t-shirt

Thursday 080313

As we did Tabata yesterday, I thought I'd post the following video from CF HQ of Tabata Push-ups. Enjoy!



Workout
Dead Lift!
10, 5, 3, 1, 1, 1, 1

You know how happy I get when we DL!
Compare to:
TITANFIT: Tuesday 080212

Wednesday 080312

Workout

TABATA!

Perform the following exercises for 8 rounds of 20 seconds work (in any order), 10 seconds rest:

Rowing
Air squat
Push-ups
Pull-ups
Sit-ups

After the 8th round of each exercise, rest 1 minute before proceeding to the next. The lowest number of reps achieved in any of the 8 rounds is the score for that particular exercise (calories burned in place of reps are used for rowing). The sum of the scores for all of the exercises gives the score for the entire workout.


Had to get a warm-up before today's interview...gotta love Thrusters!

Tuesday 080311

Warm-up
using 45 lbs bar
Clean Drops x3 x3
Over Head Lunges x3 x3

Workout
Clean and Jerk
All reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5

Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM

Monday 080310

Rest!

I had a bad weekend and it all started Friday night.

I was sick a few weeks ago, so I am a few days behind on the posted workouts. Last Friday I decided that I would make up the 225 Lbs Squat 500M row workout. It is posted as 21 reps of 225 BS, 500M row, 15 reps, 500M row, 9 reps and one last row.

One would think that I would know the workout as I posted the darn thing. Well, I am not that bright. Before I started the workout I remembered KF's time was 15:and change. I wanted a target and an idea of how it would be paced.

I did some warm-up sets and loaded the bar to 275 lbs. I try to sub up when we have set (e.g. in this case 225 lbs for the squats) weights. I am 100 lbs more than some of the TitanFit crew, so to keep think honest that's what I do...

Now the bar is loaded at 275. for some reason, as I descended with the first rep, I remembered the rep scheme as 30, 20, 10 vs. the actual 21, 15, 9. While 15 additional reps really does not seem like a lot while I sit here and type, it seemed like a lot when I was squatting.

I was there when KF did his workout. I remembered that he did not break the first set...I wish I would have remembered it was a set of 21, but I digress. During my first set, I got to 16 reps before I re-racked the weight. You would not believe the things that ran through my head as I struggled with this workout. My finishing time was 25: and change vs. KF's 15: and change.

How in the world did he beat me by a full 10:00? So that was day 1 of my terrible weekend. I'll share days 2 and 3 later. Yes it was 2 more awful workouts!

Sunday 080309

Workout
3M run or 7k Row

Yes, I know the distances are not the same - I am encouraging you to run.

Compare to:
TITANFIT: Monday 071112

Saturday 080308

Workout
Front Squats
85% of your 1RM x1, x2, x3, x3 sets

Compare to:
TITANFIT: Saturday 080105

NICE...Everyone has elbows up!

Friday 080307

This is gonna HURT!

From time to time, the fine folks of CrossFit Scotland publish a workout they lovingly call Painstorm. The following is Painstorm XXXV. They have combined several CrossFit workouts in to one colossal, mind numbing, sure to cause muscle ache, affair. Can't wait!

Brought to you by CrossFit Central Scotland

Workout

For time:

Run 800M or Row 1000M

21-15-9

Power clean 135 lbs

Ring Dips

Run 800M or Row 1000M
21-15-9

Handstand Push-ups or 50% BWT Press

Deadlift 225 lbs

Run 800M or Row 1000M
21-15-9

BWT Bench Press

Overhead Squat 95 lbs

Run 800M or Row 1000M

Of course, SCALE where necessary. If you have questions regarding the scaling, please send me an email...

Thursday 080306

REST!


SY and CS rowing

A pretty cool article about CrossFit and CrossFit Iowa. I've pasted the link from the Des Monies Register, below. The following is an excerpt...

"They really root you on and encourage you to finish the workout," said Patty Starmer, Angie Starmer's mother-in-law. "At my age, it takes me longer to finish."Patty Starmer, 55, said CrossFit has improved her arthritis and flexibility. She's trimmed her waist and has firmed her upper thighs, hips, legs and arms."At my age, you get what most of us women call 'the flying squirrels' under your arms," she said, laughing. "And that really trims that off."

Warren Franke, an associate professor of kinesiology at Iowa State University, has seen the CrossFit workouts online. Franke said the different daily workouts can help people stay interested in exercising, particularly during the winter doldrums."I think it's most appropriate for people who have been physically active and they just want to mix things up a little bit," he said.

http://www.desmoinesregister.com/apps/pbcs.dll/article?AID=/20080304/LIFE02/803040361/1001

Wednesday 080305

Workout
50 - Squats
40 - Sit-ups
30 - Pull-ups
20 - 95 lbs Thrusters
10 - KTE
20 - 53 lbs KB Swings
30 - Push-ups
40 - Sit-ups
50 - Squats

Tuesday 080304

Workout
"Kelly"
5 Rounds for time of:
500M Row or 400M Run
30 - 24 Inch Box jump
30 - 20 Lbs Wall Ball Shots of 45 lbs Thrusters

Compare to:
TITANFIT: Friday 071109

CS Rowing

JB High Pull

Monday 080303

Workout
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Partition the exercises as needed

Sunday 080302

Rest!

During this workout, KF did 70 Ring Dips. He could not do 1 on his first visit to TitanFit! After the workout he did his first MUSCLE UP!


SW BWT Back Squat for reps...

Saturday 080301

Warm-up
using 45 lbs bar
Pressing Snatch Balance x3 x3
Heaving Snatch Balance x3 x3
Snatch Balance + OHS x3 x3
Sotts Press x3 x3

Workout
Snatch
All reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5

Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM

Photo Courtesy of CrossFit.com