Monday 090810

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

Monday 090727

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

Tuesday 090714

Happy Birthday DJ!

Happy Bastille Day!

Warm-up
Over Head Lunges

Workout
Power/Strength

Jerk:
Your choice, BTN, Rack, Push, Split

Compare to:
TITANFIT: Thursday 090618

Thursday 081204

Workout
For time:
Five rounds for time of:
KB walking lunge, 10 alternating steps
KB swing, 15 reps

53 lbs for the very fit, 35 lbs for most of us and 20 lbs for the new folks.

Saturday 080920

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

count the burpee push ups in your 65 push ups needed for today...

Saturday 080830

44 Push-ups today!

Today's team workout starts at 10:15 AM. Get here early or you may get stuck with me as a team member!

Here's what I'm thinking...
Team-up!
4 person team complete the following for time:
400M run (teammate A)
500M row (teammate B)
100 - push-ups (might as well get them out of the way)
100- sit-ups
400M run (teammate C)
500M row (teammate D)
100 - box jumps
100 - SDHP (M53/F20 - use KBs)
400M run (teammate B)
500M row (teammate C)
100 - push presses
100 - KB swings
400M run (teammate D)
500M row (teammate A)
100 - lung steps
200 - Air squats

Monday 080616

KM all smiles after setting a new TitanFit record for DL

Workout
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
50 Steps Walking Lunge
50 Sit-ups
50 Burpees
50 Sit-ups
Unable to do double-unders? Sub 1:1 Tuck Jumps or 1:1 Butt Kickers or 4:1 Single-unders

Thursday 080501

REST!

The new PAINSTORM is out!

Men use 95
Women use 65
As many rounds in 30 minutes of:
100 M run10 Hang Power Snatch/Lunge/Lunge *10 Pull ups
* Hang Power Snatch, lunge right leg, lunge left leg = 1

http://docs.google.com/Doc?id=ddvqsxxc_11g4r59tg5

Tuesday 080115

I got a few calls and an email asking for the 50 for today. That being the case, here you go!

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

Post time to comments.

Compare to:
TITANFIT: Sunday 071118

Here's the OHS vid

Sunday 071125

Workout
For time:
1000M Row/800M Run then
10 rounds for time of:
4- 45 lbs hang barbell snatch
4- 45 lbs Overhead squat
4- 45 lbs Overhead lunge
20 - Sit-ups

Remember to pull with your elbows out, catch the snatch as low as possible and keep your shoulders engaged throughout the SN, OHS and OHL.

Sunday 071118

Yesterday JB and I were talking before the workout. I said I was going to post FGB today - he said we should do Filthy Fifty. When I woke up this morning, I discovered the CrossFit gods answered JB's prayers. BE CAREFUL OF WHAT YOU WISH FOR!

Workout

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (or 45 lbs Thrusters)
50 Burpees
50 Double unders

Scale this please. For some 50% of this workout will be more than enough. Although I want you to scale, I also want you to finish. There’s nothing like completing a task that you felt was impossible. If you pick 10, 25, 30 or 50 of each…FINISH. You will be better for the effort. Trust me!

071011

Reports that say that something hasn't happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns - the ones we don't know we don't know.
-Donald Rumsfeld

Well, 1 of the things we know in the fitness industry is exercising at lower intensities will use more fat for energy. This basic premise started the theory of the "fat burning zone," and the evil idea that working in a certain heart rate zone (around 55 to 65 of your max heart rate) will allow your body to burn more fat.

Over the years, this theory has become so ingrained in our exercise consciousness that we see it touted above all else in books, charts, websites, magazines and even on those goofy cardio machines at the globo gyms.

The trouble is that it is lame theory is misleading and misguided. While working at lower intensities is not, you know, necessarily a bad thing...as it is better than doing nothing at all. It will not, can not, does not burn more fat off your body unless you're burning more calories than you're eating. The best way to increase your calorie burn is to exercise at higher intensities! Ahh, it is so simple.


Warm-up/Skills:
20 minutes of movement:
Run 4 minutes
Walk 1 minute

Workout:
"JB"

2 days ago, JB called me saying he loves, yes loves, single arm snatches. Well, let's put that to the test!

For time:
20 lunge steps per leg
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps), 40 reps.
Run 800 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 40 reps
Run 400 meters
20 lunges steps per leg

*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight

071007

Workout:

800M run
Then
4-x10 (with dumbbells*)
Get-ups (10 per arm)
Box Jumps
KB Swings (10 per arm)
Lunges (10 per leg)

*Men use 25 lbs women use 10-15 lbs


Seth doing Get-ups

Megan doing Get-ups

Mary feeling good seconds after the workout

070905

Warm-up/Skills:

1. Front Squat (FS) rack position
2. Plank

FS Rack Position - chose a light weight and complete 5 sets of 5 reps ...remember the keys of:

1. During the exercise, the bar rests on the top of the front of your shoulders, NOT your hands. Your hands/fingers are used to steady the bar
2. Sit back (like you are sitting on a chair)
3. Keep your weight on your heels
4. As you sit back/lower your butt, keep your elbows up...parallel to the ground is best. I tell myself as I sit back my elbows must go up!

the cord is 13 inches off the ground
Check out my lower legs, see, I told you calve work is a waste of time...

The barbell FS (front squats) is a great exercise. It is the first exercise taught to new weightlifters as part of the USA weightlifting program. While it is a great exercise, it is seldom performed because it is difficult to do. WE ARE GOING TO LEARN IT AND LOVE IT.

FS direct a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings. FSs are not a replacement for the back squat, but if done effectively, can be a tremendous boost to overall lower body strength, development and flexibility.

FS are tricky to get used to-but its important that you develop the technical skills needed to become comfortable with the movement. FS are a very important part to a successful power clean/squat clean. They take a certain amount of practice and there is a level of initial discomfort, which the body will adapt to over a period of time. Just like anything else worth having, FS take a bit of work.

Full body Plank - 5 sets of 30-60 seconds:



When done correctly, your weight should be on your elbows and toes.

1. Lie face down on mat resting on the forearms, palms flat on the floor
2. Push off the floor, raising up onto toes and resting on the elbows
3. Keep your back flat, in a straight line from head to heels
4. Tilt your pelvis and contract your abdominals to prevent your butt from sticking up in the air.

Workout:
Lunge 100M
Run 1100M

Lunge 100M
Run 700M

Lunge 100M
Run 300M