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
Warm-up Work on rack position and high hang cleans...for tomorrow's workout is Cleans!
Workout 3 Rounds 10 - Dead Lift 275 lbs (or 50% of your 1RM) 50 - Double Unders* *Can't do DUs, try 200M run or 250M row as a sub
What Chain-Food Favorites Cost in Exercise Posted Mon, Jun 01, 2009, 12:42 pm PDT
My "two scoops won't hurt and neither will these french fries" approach to eating doesn't lend itself well to swimsuit season. Although the beach treks may have begun, there is time to make change. So, let me have it. What's that ice cream going to cost me in workout minutes? To tell us is Charles Stuart Platkin, also known as the Diet Detective. He is the author of five books and and host of WE TV's I Want To Save Your Life. Here is his report on what some of our chain-food favorites should cost us in time spent doing common exercises...
Note: Calorie content of foods are based on official website information at the time of publication. Minutes of exercise are averages based on a 155-pound person. The greater the weight of the person the more calories burned per minute.
Complete as many rounds as possible 20 minutes of: 5 - 95 pound Thruster 7 - 95 pound Hang Powercleans 10 -95 pound Sumo Deadlift High-pull
95 lbs for the strongest among us, 65 lbs for most and 35 lbs for a few. The idea is to keep moving. Pick a weight that will allow you to move for most of the 20 minutes. If you need to break any of the exercises during the first 5 rounds or so, it is too heavy!
I named yesterday's workout "Cold Sore". Here's the story, we have a new member that did Burpees (yea Burpees) for the first time yesterday. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, "I hate Herpes".
I said that's a personal issue, but now we have a name for the workout. I thought "Cold Sore" was more family friendly.
Address: 7107 Girls School Ave. Indianapolis, IN. 46241 herb@titanfit.com or 317.426.XFIT (9348)
HOURS
SUNDAY: CLOSED
WEEKDAY MORNINGS By Appointment only!
WEEKDAY EVENINGS MONDAY - FRIDAY: 5:00 PM - 7:00 PM - Open Gym 5:30 PM - 6:30 PM - Class 6:30 PM - 7:30 PM - Class 7:30 PM - 8:30 PM - Open Gym
SATURDAY: 9:00 AM - Until the WOD is completed.
For personal training or more information, please call 317.426.XFIT (9348) or email herb@titanfit.com
About Us
TITANFIT is a CrossFit affiliate. We are located on the Westside of Indianapolis, IN (Indy).
TITANFIT is not your run of the mill, ordinary training environment. We design workouts, coach, train and cheer you on to achieve better overall fitness. We define fitness as the pursuit of function and we measure performance - not anatomy. Simply put if you are exercising for “boy band” abs, we are not the facility for you.
If, however, you want/need to achieve real FITNESS, come experience training with us...Indy’s most hands-on training environment.
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TitanFit is proud to announce a *KIDS ONLY* class.
TitanFit Kids Program is a fun, challenging fitness program designed for
school-age children. We striv...
I have competed in a number of sports–football, track and field, biking, and power lifting to name a few. Like many, while competing and training for sports, I had my fair share of pains and injuries. I attributed those mounting pains and injuries to age and bad luck.
I have also wasted a great deal of time and energy doing un-necessary things, like 60 minute lifecycle sessions, leg extensions, calf raises (yet I still have VERY small calfs), bench press 3x per week, pec deck and the like.
I did all those things thinking I was making myself more fit - silly me. All those leg extensions gave me knee pain. All of the bench pressing helps when I need to push a car out of the snow, but has little real life applications and gave me sore shoulders. All of the slow motion, wasted time on the lifecycle made me less fit, yet the lifecycle monitor told me I was burning hundreds of calories.
In 2005, I saw this quote, "Nature does not care if you have big hulking biceps." Shortly thereafter, I found CrossFit! What I’ve discovered, stumbled upon and want to share with you, is proper training is the key. Proper functional training has erased the pains that were caused by the combination of slow aerobics and bodybuilding training. Proper functional training is the ounce of prevention that is actually needed. Proper functional training has allowed me to become more fit in less than half the time I used to spend in those franchised "Fitness"-smoothie-making-spandex-ridden-"health"-clubs. Without CrossFit, I would still be in a fitness, lack of fitness, truth be told, rut.
Fitness is not available in pill form. You can not buy it from a late night infomercial or at a kiosk at the local mall. Fitness that lasts a life time and fitness that gives you a better quality of life, takes hard work! To get results come to try CrossFit at Indy’s most hands-on training environment.
Are You Fit?
CrossFit Is Designed To Optimize Competence In Ten Fitness Domains:
Quantifiable benefits -Build muscle, stronger and faster -Improvement in measurable health indicators (e.g. blood pressure, resting pulse and BMI) -Increase in range of motion of major joints
Reported benefits -Look better, move better, and feel better. -Quality of life improves through better sleep, increased energy, and weight control. -Daily activities that were difficult are now easy. These are especially true for those, like me, were limited by old injuries
CrossFit Program Advantages
Safe Short workouts Scaled to your level Extremely effective Endless variety Challenging
