Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (Add 5 lbs for each set to your last DL effort)
Mini MetCon
35 - 20 lbs Wall Ball Shots
Compare to:
TITANFIT: Thursday 091216
Seth with High Pulls and Kelin with Push-Press
BBH Box Jumps
Workout
CFT (CrossFit Total)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Thursday 091001
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
"LINDA"
For time 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time - Linda is a daunting workout.
My first attempt took over an hour. SCALE this baby especially if it is your first attempt. There are several ways to scale this workout. One can do just the even reps and or lower the percentages of your body weight used for each lift.
One of the tricks I use is to remind myself that after I complete the round of 8, I am almost half way done.
Post time and weights used to the comments section.
Compare to:
TITANFIT: Thursday 081016
Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090818's effort)
Then Mini Metcon:
5 rounds of:
250 row
5 burpees
10 KB Swings
OR
Workout:
Mini “Trevor”
As a two person team, complete for time:
150 pull-ups
200 push-ups
250 sit-ups
300 squats
Only ONE person on each team working at any given time. Complete all reps of one exercise before moving on to the next one.
Ready for "Linda"...AKA 3 Bars of Death!
Maybe this is a Bad Idea!
The round of 7 took 8:00!
Workout
Dead Lift 1, 1, 1, 1, 1, 1
or Back Squats 5 reps @ 61%, 66%, 70%, 75%, 80% of your 1RM
If you have not missed a day this week, DL is your choice. If you have, then it is Back Squat. pretty easy, no?
JB and KTF doining Swings as part of the TFT WOD
110 Burpees hurts...Thanks JB
Workout
CFT (CrossFit Total)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Monday 090803
Workout
Dead Lift
TitanFit Trainers / DUTY WOD
Daniel
For time:
50 - Pull-ups
400m Run
21 - 95 lbs Thruster
800m Run
21 - 95 lbs Thruster
400 meter run
50 - Pull-ups
OK gang....
My bad as I have not yet posted info on this year's Fight Gone Bad Fund Raiser...Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at Affiliate facilities between 6am and 4pm. The event format is the Fight Gone Bad CrossFit format. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format.
The stations are:
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 (Calories)
NOW YOU KNOW! More info on TitanFit's entry soon to come!
Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090707's effort)
AFTER
"Mini MetCon"
Tabata Row!
Workout
CrossFit Total (CFT)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Friday 090501
JLR: Health benefits of physical activity more pronounced in women
July 30, 2009--
Many experimental studies have found that physical exercise can improve cholesterol levels and subsequently decrease the risks of cardiovascular disease; however, few of these studies have included enough participant diversity to provide ethnic breakdowns. Now, a long-term study of over 8,700 middle-aged men and women provides race- and gender- specific data on the cholesterol effects of physical activity, with the interesting result that women, particularly African-American women, experience greater benefits as a result of exercise than men.
The analysis of this large Atherosclerosis Risk in Communities (ARIC) Study, which appears in the August issue of Journal of Lipid Research, was carried out by Keri Monda and colleagues at North Carolina and Baylor. They found that over a 12 year period, all individuals who increased their exercise by about 180 metabolic units per week (equivalent to an additional hour of mild or 30 minutes of moderate activity per week) displayed decreased levels of triglycerides and increased levels of the "good" HDL cholesterol. However, statistically significant decreases in the "bad" LDL cholesterol were only observed in women, with particularly strong effects in menopausal women and African-American women. And total cholesterol levels were only significantly decreased in African-American women.
The authors speculate that these novel differences may arise from hormonal differences between the sexes, especially considering the extra effects seen post-menopause. The racial differences observed may stem from genetic variations that require further exploration.
The authors do also note that their exercise data was assessed by questionnaire and this was non-scientific, though the particular methodology used has been extremely reliable in other studies. They also note that all evaluated participants were healthy, so these results cannot be generalized to individuals with diabetes or those on cholesterol-lowering medications.
Citation:
Monda KL, Ballantyne CM, North KE. "Longitudinal impact of physical activity on lipid profiles in middle-aged adults: the Atherosclerosis Risk in Communities Study." Journal of Lipid Research, Vol. 50, 1685-1691, August 2009.
"Warm-up"
20 - BWT Back Squats
REST...then get
Workout
Deadlift
85% of 1RM x2 x5
Compare to:
TITANFIT: Wednesday 090624
Workout
3 Rounds for time of:
10 - Ring Dips
10 - Deadlift (M 225lb/W 135lb)
1000m Row
Tomorrow "FRAN"
http://www.acsm.org/AM/Template.cfm?Section=Home&TEMPLATE=/CM/ContentDisplay.cfm&CONTENTID=12890
May 27, 2009
BOOST YOUR MOOD AT LEAST HALF THE DAY WITH PHYSICAL ACTIVITY
Exercise can improve mood for up to 12 hours
SEATTLE – The mood-enhancing effects of exercise are well documented, but a study presented at the American College of Sports Medicine’s 56th Annual Meeting in Seattle suggests the benefits may last much longer than previously thought.
The study enrolled healthy men and women to complete a survey about their mood states at one-, two-, four-, eight-, 12- and 24-hour intervals following either exercise or rest. Although previous studies have found enhanced mood for up to an hour after exercise, this study found benefits for up to 12 hours following activity, compared to the resting group.
“These positive effects on mood occurred in all types of participants, regardless of age, gender, or fitness level,” said Jeremy Sibold, Ed.D., ATC, lead author. “In some cases, exercise may be able to complement other standard therapies as a cost-effective alternative in the treatment of mental health issues.”
Test subjects performed exercise at 60 percent of aerobic capacity, indicating that moderate-intensity exercise – like walking or light cycling – is enough to boost mood.
Because the mood-enhancing effects of exercise fade after more than 12 hours post-exercise, Sibold says it’s important to make physical activity a daily habit. ACSM guidelines support the 2008 Physical Activity Guidelines for Americans, which recommend that adults participate in at least 150 minutes of moderate-intensity physical activity, which can be achieved in 30-minute segments five days a week.
The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.
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
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
Hey, it is the last day of the month. Let's get crazy,
Workout:
"Tabata" - Mash-up!
50% of 1RM DL
Burpees
Air Squats
Pull-ups
OK, it is Tabata style...:20 on, :10 off. So the WOD looks like this:
:20 of DL
:10 Rest
:20 of Burpees
:10 Rest
Repeat!
Next 4:00 is then
:20 of Air Squats
:10 Rest
:20 of Pull-ups
:10 Rest
Repeat!
for 8:00...Have FUN!
Post LOWEST number of each exercise to comments...
Workout
For time:
5 rounds of - The Big Brown Bear
15 - 135 lbs DL
12 - 135 lbs Hang Power Clean
9 - 135 lbs Front Squat
6 - 135 lbs Push Jerk
Compare to:
TITANFIT: Sunday 080706
Based on recovery, we are pushing the "Bear" back a day. Today we will Dead Lift and tomorrow we will poke the "Bear"
Workout
Deadlift
85% of 1RM x2 x5
