Workout
OHS - find your 1RM
Do 10 Pull-ups between each set...
Compare to:
TITANFIT: Monday 091116
Warm-up
20 - Burpees
5 - Get-ups per side
Workout
4x
500m Row
10 - Wall Ball Shots
10 - Pull-ups
10 - Box Jumps
The New York City Health Department has stepped up its fight against soda with a new, incredibly disgusting commercial.
The ad continues this past summer's series of posters that depicted soda and other liquids turning into fat in a glass, asking "Are you pouring on the pounds?"
This video shows a man happily drinking a glassful of liquid fat, letting the chunky lipids drip down his face. If that's not enough to gross viewers out, the commercial ends with what appears to be 10 pounds of fat dropping onto a plate.
According to Dr. Thomas Farley, New York City Health Commissioner, the video is "playful, but its message is serious." Playful? Revolting might be a better word for it.
Farley points out that "sugar-sweetened beverages" are very much behind the "obesity epidemic, and obesity is disabling millions of New Yorkers. If this campaign shifts habits even slightly, it could have real health benefits."
Workout
"Lynne"
5x max reps of:
Body weight bench press
Pull-ups
Compare to:
TITANFIT: Monday 091221
Workout
"Fran"
For time:
Three rounds, 21, 15 and 9 reps of
95 pound Thruster
Pull-ups
Compare to:
TITANFIT: Wednesday 091118
Workout
For time 10 rounds of:
10 - Pull-ups
10 - Wall Ball Shots
Compare to:
TITANFIT: Thursday 091112
Warm up
7 rounds of "Cindy"
Workout
Back Squat
Using 79% of your last CFT Back Squat, do:
5 sets of 5 reps...
Compare to:
TITANFIT: Tuesday 091027
Workout
"Lynne"
5x max reps of:
Body weight bench press
Pull-ups
Compare to:
TITANFIT: Thursday 090611
Workout
"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells swings F
12 - Pull-ups
You know the drill...scale to your fitness level. Those that cannot do 50 or 35 lbs KB swings need to use less weight. If you are unable to complete an unassisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
Compare to:
TITANFIT: Thursday 091105
Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Upon failure, rest 3 minutes.
Then Push-up ladder. Very same concept. Doesn't that sound fun?
Compare to:
TITANFIT: Friday 090918
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
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 Burpees at the end of the session....
Compare to:
TITANFIT: Friday 091002
TFT / DUTY WOD
Add "Seth"
for time:
21, 15, 9
Bench Press @ body weight
Pull Ups
Compare to:
TITANFIT: Wednesday 091028
Workout
AMRAP for 20:00
3 - Hand Stand Push Ups or 60% of your 1RM press
5 - Pull Ups
7 - Knees to Elbows
Happy Birthday Bay
Workout
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 - Pull-ups
10 - Push-ups
15 - Squats
Compare to:
TITANFIT: Tuesday 091013
Wednesday, December 2, 2009
Froma Harrop / Syndicated columnist
American fitness: forgoing apps for abs
This is a nation of goose-necked children hunched over their electronics in front of a TV. They will turn into goose-necked adults with vitamin D deficiencies, the result of spending their sunny hours downloading songs in darkened rooms. Obesity will plague many of them.
Clearly, America would do better health-wise (and health-care-spending-wise) if people went outdoors once in a while and moved themselves. But how does one do so in a society that has engineered exercise out of even opening a garage door?
Some grown-ups do have the gumption to maintain formal exercise programs, but not many. The health-club business assumes that a third or more of those who join in a burst of enthusiasm will be gone in a year.
Home fitness equipment gets converted into racks for extra shirts or folded towels. Shiny machines rapidly become drab. The owner thinks, "I really should jump on the treadmill, but oooh, my apps need updating."
When exercise becomes a byproduct of doing something else — getting to work, mowing a lawn or picking up a quart of milk — that's when it becomes a reliable fitness tool. Those who commute by bus know that whatever little else they do that day, they will get in that walk to the stop.
Play is supposed to be the daily work of children. That used to mean getting thrown out of the house and being told to be back by dinner. But parents don't push their kids into the neighborhood as they once did. One reason is fear, much exaggerated, of strangers harming their little ones.
A more serious problem is the utterly car-oriented design of many, especially newer, neighborhoods. Children would have to cross wide streets and often in front of harassed drivers who regard pedestrians as a wrench in their busy schedule.
But real or imagined, these concerns are not all that's keeping children indoors and glued to video. After all, a drive through most suburban neighborhoods will reveal fenced backyards with swing sets and no children on them. A sports reporter friend notes the many empty baseball fields he passes on perfect afternoons. If adults don't organize the sports, the kids don't play them.
The plain truth is that free-form play out in nature is no longer part of many children's lives — or their parents'. And children do love their electronics, in part, because they want to be like Mom and Dad. That's why laptops, cellphones and digital cameras are among the top-selling toys, even for preschoolers.
Walking or biking to school used to be part of an American childhood. But parents now drive their kids to even close-by schools. Forty years ago, 90 percent of children living within a mile of school biked or walked there. Now less than half do.
Many communities ruined the prospect of students' getting to school on their own power by building mega-schools far from the more densely settled areas. Six-lane roads often cut the schools off from all but vehicle traffic.
What to do? There's a TV ad for an indoor bike attached to a video game. By pedaling, the child activates the game. The faster he or she goes, the more exciting the game gets. The appeal to parents is obvious. Here's a way for kids to get exercise and play a video game.
This is healthier, one supposes, than lying in front of a bowl of Doritos and playing "Assassin's Creed II." But one imagines that bicycle-powered video game going the way of Mom's Thigh Master as the kids realize that they, like their parents, can amuse themselves while curled up on a couch. Perhaps someone will invent an exercise pill.
What your favorite 4-letter word that starts with "F"? If you are a CrossFit'er it is undoubtedly "FRAN"!
Workout
For time:
"Fran"
21, 15 and 9 of
Thruster - 95 lbs
Pull-ups
Compare to:
TITANFIT: Friday 090717:
Workout
For time 10 rounds of:
10 - Pull-ups
10 - Wall Ball Shots
Compare to:
TITANFIT: Tuesday 090407
Workout
"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs KB or 35 lbs dumbbells swings F
12 - Pull-ups
You know the drill...scale to your fitness level. Those that cannot do 50 or 35 lbs KB swings need to use less weight. If you are unable to complete an unassisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.
Compare to:
TITANFIT: Tuesday 090929
Workout
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 Burpees at the end of the session....
Compare to:
TITANFIT: Friday 091002
TFT / DUTY WOD
Add "Seth"
for time:
21, 15, 9
Bench Press @ body weight
Pull Ups
