Sharon and Bill are moving. Sadly we are losing Sharon as a member of the TitanFit family. We will miss her.
Best of luck and come visit anytime you find yourself on the West side!
Workout
Find a new 1RM for Front Squats
Then
"Mini" MetCon
5x
500mm row with 2:00 reest
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TITANFIT: Wednesday 091223
Workout
Five rounds for time of:
15 - 135 pound Thruster
400 m Run or 500m Row (the row/run is your REST!)
Post time to comments
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 cannot do 50 or 35 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.
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TITANFIT: Thursday 091105
We have 2 more weeks of Squatober left. Today, however, we are going over head and day after tomorrow, we squat again.
Workout
Press - 1 reps
Push Press - 2 reps
Push Jerk - 3 reps
Yes, that's it...pick a weight, do 1 press, 2 push presses and then 3 push jerks, per round. Work up to failure on your Press.
THEN
"Mini" MetCon
2 rounds of:
500m Row / 400m Run
20 - Box Jumps
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TITANFIT: Tuesday 090922
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
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
Press
Find a NEW 1RM
Then
"Mini" MetCon
1 rounds of:
500m Row / 400m Run
20 - Box Jumps
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TITANFIT: Monday 090706
Tomorrow Back Squat!
Workout
For time:
Row 500M/Run 400M
15 - 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
Row 500M/Run 400M
15- 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
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TITANFIT: Thursday 080424
Heart group: Cut back — way back — on extra sugar
AP Tue Aug 25th, 2009 7:28 AM EDT
DALLAS - A spoonful of sugar ? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back, the American Heart Association says.
Most of that added sugar comes from soft drinks and candy — a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar .
By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar — the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.
The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products .
Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.
"Take a good hard look at your diet," said Johnson, professor of nutrition at the University of Vermont in Burlington. "Figure out where the sources of added sugars are and think about how to cut back on that."
She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.
The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.
With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.
Cutting back on sugar likely won't be easy for many people, said Lona Sandon, a dietitian at Dallas' University of Texas Southwestern Medical Center .
"I think it's probably going to be a struggle for quite a few people," Sandon said.
Calculating one's sugar intake can be tricky as the government doesn't require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.
To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.
The heart group didn't recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.
Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids' cereal and substituting snacks like cookies with popcorn.
Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: "If you feel like, 'I just can't live with this low amount of sugar in my diet,' then what you need to do is up your energy needs."
In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.
The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.
"We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain , or you will displace other essential nutrients ," she said.
On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.
If someone drinks their daily calorie needs in soft drinks , they will be maintaining their weight, but won't be getting any nutrients, she said.
Wahida Karmally, nutrition director at Columbia University's Irving Institute for Clinical and Translational Research, said that with these guidelines, it's important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.
"I don't want people to go back thinking if I just cut back on teaspoons of sugar I'm going to be very healthy," she said.
__
On the Net:
American Heart Association: www.americanheart.org/nutrition/sugar
U.S. Department of Agriculture's database listing added sugars in certain foods: http://tinyurl.com/nacqhr
Workout
AMRAP in 30:00 of:
400M Run or 500M Row
10 - Ring Dips or 3/1 Bench Dips
10 - KTE or 2/1 Knee Raises
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.
Compare to:
TITANFIT: Wednesday 090218
WOW we completely forgot about Christmas in July. Luckily L. H, called, emailed, texted, tweeted, facebook noted, IM'd and sent us a homing pigeon to remind us...
So..
Workout
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 - Air Squats
11 - 53 lbs KB Swings
12 - A 500M Row
So the workout is:
1 Burpee
then 2 Push Press and 1 Burpee
then 3 Front Squats, 2 Push Press and 1 Burpee etc...
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TITANFIT: Wednesday 081217
Many have started LOCKDOWN Part Deux and we have a few that have never tried the "Baseline" WOD. So let's give it a shot.
Workout
Baseline
For time:
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
THEN
Dead Lift
80% of 1RM x5, x4, x3, x2, x1
Workout
Press
Find a NEW 1RM
Then
"Mini" MetCon
3 rounds of:
500M Row
20 - Box Jumps
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TITANFIT: Friday 090403
Happy Birthday Sharon! Sorry we missed your actual 0702 date!
Happy and SAFE 4th of July to the TitanFit Family...
For those that are interested, we can try:
"Sharon"
Workout
For time:
5 rounds of
500M row
20 - Thrusters (M45/F33)
20 - AB Mat Sit-ups
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TITANFIT: Tuesday 090106
Want to skip Sharon, ask Dr. Rick to prescribe some pain!
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 090117
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
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TITANFIT: Wednesday 080903
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
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...
