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!
Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you:
"GOAT"
Workout
It is a "FGB" style (3 rounds of 5-1 minute of exercises) workout
53 lbs M/ 26 lbs F KB Swings
Burpees (Yea Burpees!)
Box Jumps
Push Ups
65 lbs SDHP M / 35 lbs SDHP F (YES with a barbell)
Morning
FDIC WOD - FGB (Fight Gone Bad)!
Start Time 6:00 AM...doing so will allow everyone to get to the opening ceremonies.
Evening
TitanFit WOD
Bench Press
5 sets of 5 reps @ 80% of your 1RM
THEN
"Mini MetCon"
Tabata Pull-ups
TitanFit Family...Let us give a big Thank You to Sharon. Saturday, she gussied up our little gym. Come in and see her work! If you like it (and I am sure you will), make sure you give her an atta'girl!
Can you believe it has been nearly 4 months?! Those that do not do this Sunday, we will hit it during the week!
Workout
"Fight Gone Bad" - AKA FGB
Three rounds of 1:00 of effort for:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo Dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Compare to:
TITANFIT: Wednesday 081231
Nice way to finish off the year...
Workout
"Fight Gone Bad" - AKA FGB
Three rounds of 1:00 of effort for:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo Dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Compare to:
TITANFIT: Saturday 080927
REST!
We raised $100.00 this past Saturday from those that attended the FGB in the park extravaganza. I have made the payment to Athletes for a Cure in the name of Team TitanFit.
Thank you for all that participated and I hope everyone enjoyed the after workout cookout.
Boomers Should Add Muscle Before It's Too Late
WEDNESDAY, Sept. 24 (HealthDay News) -- Strength training can help people build muscle mass to assist in the fight against the debilitating effects of old age until they reach 80, a new study says.
After that, not so much, according to the authors.
The Ball State University study, sponsored by a grant from the U.S. National Institutes of Health, found that while six men in their 80s did get somewhat stronger, their whole muscle size and fiber size did not grow during a 12-week training regime.
"We know that there is accelerated muscle loss as we get older," Scott Trappe, director of Ball State's Human Performance Laboratory, said in a university news release. "The best way to keep our muscles from shrinking is through resistance training, which allows our body to maintain muscle size and strength as we go through our 60s and 70s."
Trappe said aging eventually causes the loss of "fast-twitch" muscle fibers, reducing the ability to produce the explosive movements that allow us to move our feet and arms to keep from falling. The concurrent loss of slow-twitch muscles, the large ones found in the legs, thighs, trunk, back and hips, weakens posture as well. Together, these losses make it harder to balance and maintain an independent life.
"At this point," he said, "I would advise people to actively engage in some sort of resistance training once they hit their 60s. From our study, once you hit the threshold of 80, that may not be possible."
A 2003 study published in the Journal of the American Geriatrics Society, estimated U.S. health care costs directly attributed to sarcopenia, the degenerative loss of skeletal muscle mass and strength, exceeds $26 billion. Indirectly, sarcopenia has contributed to a doubling of home health care and nursing home expenditures to $132 billion annually.
SOURCE: Ball State University, news release, Sept. 11, 2008
COME JOIN US...
What: FGB
When: Noon Saturday September 27, 2008
Where: Krannert Park - 605 S High School Rd. Indianapolis, IN 46241
Map of Krannert Family Ctr:317-327-7375 605 S High School Rd Indianapolis, IN 46241, US
How: $10 Minimum donation to participate. 100% of the donation goes to Athletes for a Cure - to fight Prostate Cancer
Participation: Individuals, or teams team of 3:1 person completes a round or team of 5 a person per station for each of the 3 rounds
Exercises: This is a 3-5 minute round workout and a one-minute break is follows each round before repeating.
The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Your safety is important to TitanFit. As such, we will have a clinic prior to the start of the session to ensure every participant is able to perform each movement. If necessary, we will also adjust/scale the workout to allow all to participate.
HAPPY BIRTHDAY HILLARY!
59 Push-ups
Three rounds of 1:00 of effort for:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo Dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Compare to:
TITANFIT: Sunday 080323
REST!...58 push-ups today
Are you revved up about Athletes for a Cure: 2008 CrossFit Fight Gone Bad (FGB)? Have you told your friends?
We are conducting TitanFit’s FGB session at Krannert Park on the Westside of Indy.
Who: TitanFit
What: FGB
When: Noon Saturday September 27, 2008
Where: Krannert Park - 605 S High School Rd. Indianapolis, IN 46241
How: $10 Minimum donation to participate. 100% of the donation goes to Athletes for a Cure - to fight Prostate Cancer
Participation: Individuals, or teams team of 3:1 person completes a round or team of 5 a person per station for each of the 3 rounds
Exercises: FGB was created in an effort to train mixed martial art fighters by simulating the physical demands of a 3 round bout. 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. This event calls for 3 rounds.
The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Your safety is important to TitanFit. As such, we will have a clinic prior to the start of the session to ensure every participant is able to perform each movement. If necessary, we will also adjust/scale the workout to allow all to participate.
Since rain did not allow us to play in the park yesterday, today we'll do a nice group workout...
We're going to do a FGB style (3 rounds of 5-1 minute of exercises) workout
Workout
Ab-Wheel
75 lbs Snatch
Box Jumps
Pull-ups
Burpees (Yea Burpees!)
OK we changed it a bit...
35#KB Swings
Burpees (Yea Burpees!)
18 Inch Box Jumps
70 # Press
65# SDHP
Results...
Exercise-----BBH---------KTF--------JK
KB Swing----20/20/20 - 24/20/15---29/20/20
Burpees ----10/7/6 -----15/12/11----14/10/10
Box Jumps--10/10/10---20/20/15---25/15/12
Press -------20/20/14---20/15/10---25/15/12
SDHP-------17/15/15----25/25/25---20/15/13
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)
Workout:
FGB (Fight Gone Bad)
This is a 1-minute per station, 5 station circuit workout. We completed 3 "rounds" of the circuit. The stations are:
One point is given for each rep, (except on the rower where each calorie is one point).
