44 Push-ups today!
Today's team workout starts at 10:15 AM. Get here early or you may get stuck with me as a team member!
Here's what I'm thinking...
Team-up!
4 person team complete the following for time:
400M run (teammate A)
500M row (teammate B)
100 - push-ups (might as well get them out of the way)
100- sit-ups
400M run (teammate C)
500M row (teammate D)
100 - box jumps
100 - SDHP (M53/F20 - use KBs)
400M run (teammate B)
500M row (teammate C)
100 - push presses
100 - KB swings
400M run (teammate D)
500M row (teammate A)
100 - lung steps
200 - Air squats
Workout
Clean
Find a 1RM
Then:
7x
250M row
5-Burpees
Compare to:
TITANFIT: Sunday 080518
43 Push-ups today!
Workout:
21, 18, 15, 12, 9, 6, of:
35 lbs KB Swings
20 lbs Wall-Ball
KTEs (ok to use straps)
Compare to:
TITANFIT: Saturday 080112
41 push-ups today (81 for me)
Workout
Weighted Pull-ups
5, 3, 1, 1, 1, 1
Rack Jerk
5, 3, 1, 1, 1, 1
Compare to:
TITANFIT: Sunday 080810
40 Push-ups today
Make sure you get today's 39 push-up in before the workout!
Workout
5 sets of 8-10 reps of:
60% of BWT OHS
Rest then
7 rounds for time of :
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
7 Box Jumps - 24 inches (M), 18 inches (F)
Compare to:
TITANFIT: Monday 080623
Workout
For time:
5 Rounds
250 Row
10 - BWT Bench Press
15 - 20 pound Wall Ball Shots
Compare to:
TITANFIT: Sunday 080224
Day 36 of the push-up challenge
Workout
For time:
2x
800M Run
25-50% of BWT FS
_______________________
Day 35 of the push-up challenge
_______________________
DJ after setting new TFR for CFT!
Rest...but don't forget you CTD Push-ups. Day 34 of the push-up challenge...if you are just starting do 595 CTD push-ups to to buy in/catch up. Tomorrow we get past 600!
Doc Rick, we know you do 30 everyday for a warm-up, how has the extra reps affected you
Workout
DeadLift
4 x 4
80% of your 1RM for 4 sets of 4 reps
Then
5 rounds of "Cindy"
Compare to:
TITANFIT: Friday 080718
Day 33 of the push-up challenge...if you are just starting do 561 CTD push-ups to to buy in/catch up. 1/3 done! - time wise that is, nearly 4500 push-ups still to go!
Day 32 of the push-up challenge...if you are just starting do 528 CTD push-ups to to buy in/catch up.
Workout
2 position snatch:
work up to 75% x2 x6 (floor and high hang)
Snatch pulls:
95% x3, 100%x3, +5 10 more lbs x3
Snatch shrugs:
100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
Day 31 of the push-up challenge...if you are just starting do 496 CTD push-ups to to buy in/catch up.
Workout
"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 24k KB or 55 lbs dumbbell swings M/ 16k 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 un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed
Compare to:
TITANFIT: Saturday 080607
Rest!
Day 30 of the push-up challenge...if you are just starting do 465 CTD push-ups to to buy in/catch up.
Day 29 of the push-up challenge...if you are just starting do 435 CTD push-ups to to buy in/catch up.
Workout
3x
1:00 row
1:00 rest
2:00 row
2:00 rest
3:00 row
3:00 rest
These are genuine efforts - don't slack.
Workout
"Lynne" - Five rounds for max reps of:
Body weight bench press
Pull-ups
For Lynne as rx'd, each "round" is 5 minutes long.
Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Pull-ups. Complete as many Pull-ups as possible (your set is complete once you release the bar). Now rest for what remains of the original 5 minutes (e.g. if it takes you 2 minutes to BP and do the Pull-ups, rest 3 minutes). Repeat 4 more time. Got it? (As an aside...do the exercise that you are weakest in first. E.g. for me, that of course means I do pull-ups before bench pressing)
Post reps for both exercises in all rounds
Compare to:
TITANFIT: Wednesday 080528
Day 27 of the push-up challenge...if you are just starting do 378 CTD push-ups to to buy in/catch up. Tomorrow we break 400!
I'm feeling old again! With the untimely deaths this past weekend of two influential entertainers, Isaac Hayes and Bernie Mac, I was forced to think about how short life really is. Based on census data, the life span for a black man in America is 72 years. 72!...meaning I was middle aged at 36.
As such I continue to remain focus on my (and your) health. We need to continue to work hard to be there for our loved ones and to ensure we can enjoy our time here.
Isaac Hayes was known as Black Moses, Ike The Ripper and, later, Chef from TV's South Park. Like many I was introduced to his musical talents by listening to the sound track he created for the movie Shaft. While the movie was one of many in the 70's with a theme that seems VERY out of date by today's standards, the movie's music created by Isaac and his other recordings will live on for a long time.
If you have not had an opportunity, you should give the sound track a listen. I'm sure you have heard the Grammy winning title track - but the rest of the album (yes album) ushered in a whole new sound. It was one of the first "funk" albums and is full of what the old folks call "belly rubbing" music. The song won him a Grammy and two Oscars, for “Best Song” and “Best Score” in 1972. That same year he won a Grammy for his double album Black Moses.
Bernie Mac (born Bernard Jeffrey McCullough on October 5, 1957) is a two time Emmy Award-nominated American actor and comedian.
Mac was born in Chicago, Illinois and was raised by a single mother, Mary, who died of cancer when he was sixteen. He started his career was in high school, where he would put on shows for neighborhood kids in Chicago's south side. During his 20s he worked in a variety of jobs; he was a furniture mover, UPS agent and a bread delivery sales rep.
Go to youtube and watch him do his thing.
Warm-up
Running drills
2x 15-20 meters of:
Skips
Crossovers
Side Shuffles
Carioca
Workout
Med ball Throws and Calisthenics
Backwards Throws - 20 Push-ups
Side Throws - 20 Squats
Thruster Throws - 20 sit-ups
Day 26 of the push-up challenge. Are you up to date? If you are just starting you need 351 to buy in/catch up. I'm off to do my 75 (26 for today and 25+24 for the last 2 days I have missed).
Workout
4x of:
10-135 lbs PCL
10-ring dips
400M run
2:00 rest
Time each round....
Day 25 of the push-up challenge. Are you up to date? If you are just starting you need 325 to buy in/catch up...
Day 24 of the push-up challenge. Are you up to date? If you are just starting you need 300 to buy in/catch up...
Workout
Dead Lift
5, 3, 1, 1, 1, 1
Jerk
5, 3, 1, 1, 1, 1
Compare to:
TITANFIT: Friday 080418
Some kids should be on cholesterol drugs: study
Updated Mon. Jul. 7 2008 10:14 PM ET
CTV.ca News Staff
Children eight years of age or older should be treated with cholesterol medication if they are found to have high levels of low-density lipoprotein (LDL), or so-called bad cholesterol, a new report says.
The new recommendation from the American Academy of Pediatrics is a drastic step toward preventing cardiovascular disease among at-risk children, including those with high cholesterol.
CTV medical consultant Dr. Marla Shapiro said the recommendation to medicate kids with cholesterol drugs should not come as a surprise, given the dramatic rise in obesity among children.
"We're at the point where a large, respected pediatric society, which happens to be the American Pediatric Society, is taking a stand and really saying that with the rising epidemic of obesity, we know that in youth and young children this will translate into premature heart disease and stroke in the years to come," Shapiro told CTV Newsnet.
The report recommends cholesterol-lowering drugs for:
The report says that cholesterol screening should be done after the age of two, but before the age of 10.
The recommendations are found in a report by the AAP, entitled Lipid Screening and Cardiovascular Health in Childhood. It is published in the July issue of Pediatrics.
While the report has been issued by American doctors, physicians in Canada say the results apply to all children.
"There have been a number of studies that have shown if you treat a child with high cholesterol levels that you can reverse the build up in their arteries even at a very young age," Dr. Brian McCrindle of Toronto's Hospital for Sick Children told CTV News.
However, Dr. Richard Tytus, a family physician in Hamilton, Ont., says that while cholesterol drugs are generally safe for children, the long-term effects of them are not yet known. As well, children will learn the lesson that a pill can be a quick fix for any problem.
"My point is let's not treat the symptoms, let's treat the cause," Tytus told CTV News.
The report's recommendations also include:
Shapiro said that in Canada, doctors are already screening children for high cholesterol, particularly if they have a family history of the condition.
"But now we're saying that we should emphasize looking at children as individuals regardless of family history," Shapiro said. "If they themselves carry an individual risk, that's something that we should be looking at."
With a report by CTV medical specialist Avis Favaro and senior producer Elizabeth St. Philip
Workout
Front Squat – 80% of your 1RM x5 x5
http://view.break.com/541145 - Watch more free videos
Rest...but don't forget today is day 22 for the CTD push-up ladder challenge. Knock out 22 today or 253 push-ups to buy in/catch up.
Push-up ladder day 21. 231 CTD Push-ups to buy in/catch up.
I had to lean on Megan to keep from falling after the burpees (yea burpees!)
Workout
For time
21, 18, 15, 12, 9, 6, and 3 reps of:
Kettlebell Swing (M-53 lbs/F-35 lbs)
Ab-Mat Sit-ups
Box Jumps (20 inches)
Push-ups
Compare to:
TITANFIT: Friday 080404
Push-up ladder day 20. 210 CTD Push-ups to buy in/catch up. Hey, we've broken in to the 2oo's!
Day 18 of the push-up ladder. 171 to buy in/catch up.
As they say, the only constant is change. This change, I think, will be for the better. Going forward, we are adding some stuff to the TitanFit mix. We are doing so to put the 10 elements of fitness (see below) to the test. That and to get out of the gym every now and again.
Workout
50 - Jump shots - 1 burpee (yea burpees), or exercise(s) that are hard for you (e.g. ring dips, jump squats, etc...) for every miss!
While using the "glass" is allowable, all shots must begin from OUTSIDE the paint/lane area.
Here's hoping I do fewer than 50 burpees (yea burpees) today.
Day 17 of the push-up ladder. 153 to catch-up/buy-in.
Workout:
100M run
20-65 lbs Thrusters
100 M run
20-Pull-Ups
100M run
20-24 inch Box Jumps
100M run
20-Lower Back Extensions
100M run
20-Sit-Ups
100M run
20-65 lbs Push Press
100M run
20-35 lbs Over Head Lunges
Walk back to the start of the 100M run. Take your time this is a tough workout!
Compare to:
TITANFIT: Saturday 080531
Happy Birthday Megan!
Workout
for time:
21, 15, 9 reps of
Burpees (yea Burpees)
95 lbs OHS
Today is day 16 of the push-up ladder challenge. If today is your first day, do 136, to catch-up/buy in. Remember you can do your push-ups in sets and throughout the day - so 136 isn't out of the question.
CrossFit Milwaukee is hosting a Mulitaffiliate Competition. If you are interested, we'll drive up there to represent TitanFit and Indy. Below is the URL...
http://www.crossfitmilwaukee.com/events/wisconsins-first-mulitaffiliate-competition
When: August 24th, 2008, 9AM
Where: St. Mary’s Hill in Milwaukee
What: Our first regional gathering that potentially will include competitors from at least seven affiliates or affiliates in the making. The workout will consist of at least four activities. Two of these will favor heavier people, two will favor lighter people. Two of the events will favor shorter people and two will favor taller people - it will be a level playing field for all involved (not terrain-wise however - the only hint I’m giving anyone is that the hill will be involved in the workout).
All people interested in competing must email (ryan@crossfitmilwaukee.com) no later than August 17th. Please include your full name, gender, age and the CrossFit affiliate you practice at and/or wish to be associated with, if any.
The day will start off with individual competitions. There will be at least two divisions each for men and women with a separate division for CrossFit trainers/affiliate owners. We will run the competitors through the workout in heats of 4-6 people and should be able to wrap up the individual competition by noon. Tentative plans after that include a cookout and a hooverball tournament.
