Warm-up
20 - Burpees
5 - Get-ups per side
Workout
4x
500m Row
10 - Wall Ball Shots
10 - Pull-ups
10 - Box Jumps
Warm-up
Snatch Assistance Exercises
Workout
Hang Power Snatch
80% of 1RM x2 x5
Then
"Mini" MetCon
Tabata Mash-up
Box Jumps
Push-ups
KB Swings
Sit-ups
Workout
Hang Power Cleans
Find a new 1RM
THEN
2-Person team "Mini" MetCon (each person does 1/2 of the reps/meters per round)
3x
1k Row
30 - Box Jumps
20 - Burpees
Workout
4 rounds for time
25 - Ring Push-ups
20 - Calories Rowing
15 - 95 lbs Thrusters*
10 - 24 inch Box Jumps
*Of course, scale to your current fitness and strength level
Workout
For time:
21 Box Jumps
21 KB Swings
3 Push ups
18 Box Jumps
18 KB Swings
6 Push-ups
15 Box Jumps
15 KB Swings
9 Push-ups
12 Box Jumps
12 KB Swings
12 Push-ups
9 Box Jumps
9 KB Swings
15 Push ups
6 Box Jumps
6 KB Swings
18 Push ups
3 Box Jumps
3 KB Swings
21 Push-ups
Compare to:
TITANFIT: Friday 091114
Today is our programmed rest day. Many CrossFit affiliates are performing a fund raiser for the victims of the Fort Hood shooting. The URL below provides some information. We have also posted the WOD below.
Lumberjack 20 Memorial Workout
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
Workout
For time:
21 Box Jumps
21 KB Swings
3 Push ups
18 Box Jumps
18 KB Swings
6 Push-ups
15 Box Jumps
15 KB Swings
9 Push-ups
12 Box Jumps
12 KB Swings
12 Push-ups
9 Box Jumps
9 KB Swings
15 Push ups
6 Box Jumps
6 KB Swings
18 Push ups
3 Box Jumps
3 KB Swings
21 Push-ups
Compare to:
TITANFIT: Wednesday 090909
TFT / DUTY WOD
Workout
"Elizabeth"
For time 21-15-9 reps of:
135 lbs Cleans
Ring dips
As always, SCALE if and when necessary. For some of us that are new to Olympic lifting, high pulls and FS will be good enough. The sub for ring dips is 4/1 bench dips, 3/1 bar dips or 2/1 jumping ring dips.
Compare to:
TITANFIT: Monday 090112
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
Compare to:
TITANFIT: Tuesday 090922
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
For time:
21 Box Jumps
21 KB Swings
3 Push ups
18 Box Jumps
18 KB Swings
6 Push-ups
15 Box Jumps
15 KB Swings
9 Push-ups
12 Box Jumps
12 KB Swings
12 Push-ups
9 Box Jumps
9 KB Swings
15 Push ups
6 Box Jumps
6 KB Swings
18 Push ups
3 Box Jumps
3 KB Swings
21 Push-ups
Compare to:
TITANFIT: Wednesday 080604
Will DL'ing...
Workout
For time:
3x
10 - Burpees (Yea Burpees!)
20 - Box Jumps
30 - Pull-ups
40 - Air Squats
100M run/125M row
Compare to:
TITANFIT: Wednesday 090617
Workout
Press
Find a NEW 1RM
Then
"Mini" MetCon
1 rounds of:
500m Row / 400m Run
20 - Box Jumps
Compare to:
TITANFIT: Monday 090706
Tomorrow Back Squat!
Workout
Hang Power Snatch
80% of 1RM x2 x5
Then "Mini" MetCon
3x
10-KB Swings
10-Ring Push-up
10-Box Jumps
10-Sit-ups
Here's last year's TitanFit FGB (Fight Gone Bad)...
Workout
Work up to:
Clean & Jerk - 80% (of 1RM) x1 x6
THEN
"Mini" MetCon
15-10-5 reps for time:
Pull-ups
Box jump (Tall)
http://news.yahoo.com/s/ap/us_med_breast_cancer_weightlifting/print
Study: Weightlifting helps breast cancer survivors
By MARILYNN MARCHIONE, AP Medical Writer Marilynn Marchione, Ap Medical Writer
Thu Aug 13, 2:08 am ET
Breast cancer survivors have been getting bum advice. For decades, many doctors warned that lifting weights or even heavy groceries could cause painful arm swelling. New research shows that weight training actually helps prevent this problem.
"How many generations of women have been told to avoid lifting heavy objects?" Dr. Eric Winer, breast cancer chief at the Dana-Farber Cancer Center in Boston, lamented after seeing the surprising results of the new study. "Women who were doing the lifting actually had fewer arm problems because they had better muscle tone."
The study was led by Kathryn Schmitz, an exercise scientist at the University of Pennsylvania, and funded by the federal government. Results are in Thursday's New England Journal of Medicine.
More than 2.4 million Americans are breast cancer survivors, and the study could mean a big difference in their quality of life. Cancer treatment-related arm swelling now appears to be one of many ailments made better by exercise — not worse, Schmitz said.
"Fifty years ago we told people who had a heart attack not to exercise anymore," and people with sore backs to heal with bed rest, Schmitz said. "It was well-meaning advice but it was polar opposite of the truth."
Women who have had radiation to the armpit, or lymph nodes removed to check for cancer, can suffer lymphedema — a buildup of fluids that causes painful and unsightly swelling of the arms or hands.
To avoid it, doctors have advised women to avoid using the affected arm to lift toddlers, carry a heavy purse or scrub floors. Even activities like golf and tennis raised concern.
Women think, "Oh, my God, I need to baby the arm," Schmitz said.
Lifting weights — which boosts mood, muscle mass, bone strength and weight control — was thought to be a bad idea for women prone to lymphedema.
Schmitz challenged that notion with a small study several years ago, finding that weight training did not make lymphedema worse. Her new study is the first one large and long enough to give clear proof that this is so, and even suggests that weightlifting can help.
It involved 141 breast cancer survivors who had suffered lymphedema. Half were told not to change their exercise habits. The rest were given 90-minute weightlifting classes twice a week for 13 weeks at community gyms, mostly YMCAs.
They wore a custom-fitted compression garment on the affected arm and gradually worked up to more challenging weights and repetitions. For the next 39 weeks, they continued these exercises on their own.
The women's arms were measured monthly. After one year, fewer weightlifters had suffered lymphedema flare-ups — 14 percent versus 29 percent of the others. Weightlifters reported fewer symptoms and greater strength. Rates of change in arm size due to swelling were similar in both groups.
"I found it was really very effective. It not only gave me strength and mobility but it improved my balance and coordination," said one participant, Clare Faber, 66, of suburban Philadelphia. "It really does offer women hope."
Another participant, Gay McArthur, 56, of Smithfield, N.J., has continued weightlifting on her own since the study ended.
"When I first got diagnosed with lymphedema, they said I couldn't lift more than five pounds," she said. But weight training caused no problems and has made her feel better, she said.
It also should save money, though the study did not measure this, Wendy Demark-Wahnefried, of the University of Texas M.D. Anderson Cancer Center in Houston, wrote in an editorial in the medical journal. In the study, the group of weightlifters made only 77 visits to doctors or physical therapists for lymphedema flare-ups versus 195 visits for the others, she noted.
Another part of the study is evaluating whether weight training can prevent a first case of lymphedema in breast cancer survivors; results are expected soon, Schmitz said.
Breast cancer survivors should not rush into weight training — that could trigger problems. Schmitz suggests:
_Have a certified fitness professional teach you how to do the exercises properly.
_Start slow, with a program that gradually progresses.
_Wear a well-fitting compression garment during workouts.
On the Net:
New England Journal: http://www.nejm.org
Lymphedema advice: http://tinyurl.com/l9lgga
Warm-up!
Skills
Tuttle recommends Handstands and Double Unders...
Workout
(No Rain)
3x
200M Farmers Walk
10 - Burpees
50M Lunges
10 - Burpees
10 - Box Jumps
10 - Burpees
(Rain)
"Karen"
150 - Wall Ball Shots
Workout
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Compare to:
TITANFIT: Tuesday 080115
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...
Compare to:
TITANFIT: Wednesday 081217
Workout
Press
Find a NEW 1RM
Then
"Mini" MetCon
3 rounds of:
500M Row
20 - Box Jumps
Compare to:
TITANFIT: Friday 090403
We will save Christmas in July until next week. We want to give everyone an opportunity to enjoy the fun....
Workout
"Dave"
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 (want to make it a little harder?...make those Ring Push-ups!)
Compare to:
TITANFIT: Tuesday 090324
