Workout
Freddy's Revenge
for time
5x
5 - 185lbs (or 70% of your press 1RM) from shoulders to overhead anyhow
10 - Burpees
The following video from CrossFit.com was taken at CrossFit One World in Union City. Owner Freddy Camacho is joined by a seriously stacked group of CrossFitters including Jason Khalipa, Adrian Bozman, Pat Barber, and Kalista Pappas. "Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]. There are a few "F" bombs during the video so not work or family safe.
We have 2 more weeks of Squatober left. Today, however, we are going over head and day after tomorrow, we squat again.
Workout
Press - 1 reps
Push Press - 2 reps
Push Jerk - 3 reps
Yes, that's it...pick a weight, do 1 press, 2 push presses and then 3 push jerks, per round. Work up to failure on your Press.
THEN
"Mini" MetCon
2 rounds of:
500m Row / 400m Run
20 - Box Jumps
Compare to:
TITANFIT: Tuesday 090922
Workout
Press - 1 reps
Push Press - 2 reps
Push Jerk - 3 reps
Yes, that's it...pick a weight, do 1 press, 3 push presses and then 5 push jerks, per round.
THEN
"Mini" MetCon
5x
250m Row
5 - Burpees
On Saturday September 26, 2009, Catalyst Athletics is holding the 1st Catalyst Games.
http://catalystfitness.typepad.com/catalyst_games/
To date, they have listed 3 events. They are:
1. 2k Trail run.
2. Lift a total of either 5000lbs (M) or 3000lbs (F) from the floor to an overhead position. Men's Rx Class will do 5000lbs at 75% of their bodyweight; Women's Rx Class will do 5000lbs at 50% of their body weight.
3. For time: 50 Wall Ball (Men's' Rx - 20lbs-10 feet; Women's' Rx - 20lbs-8 feet, 40 Push-ups, 30 Double-unders, 20 Knees to Elbows, 10 BCTs
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
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
From the good folks of Catalyst Athletics...http://www.performancemenu.com/index.php
Workout
Front squat - 65% x5; 70% x4; 75% x3; 80% x2; 85% x2 (4 box jumps immediately after each set)
Snatch - 65% x2 x6
Push Press - 70% of Clean and Jerk x5 x5
Workout
AMRAP
20:00 of:
20 - 24 inch Box jumps
15 - 110 lbs M/75 lbs F - Push Press
10 - Pull-ups
Get your mind right...CFT Friday May 1st!
Kurt, Good Luck Today!
Workout
Overhead squat - heavy single (85%-95% of 1RM)
Power snatch - 80% x 1 x 4
"Mini" MetCon
for time:
3x
400M Run
10 - PushPress (95 lbs M/65 lbs F)
10 - 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
Workout
Snatch - 80% of 1RM x1 x3
Clean & Jerk - 80% of 1RM x1 x3
THEN
"Mini" MetCon
3 rounds for time of:
333M Row
10 - Push Press @ 65% of Body Weight
Don't you just feel the need to FS and Push Press
Workout
Thruster
Find a 1RM - 5, 3, 1, 1, 1
Weighted Pull-ups
Find a 1RM - 5, 3, 1, 1, 1
Compare to:
TITANFIT: Monday 081006
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
A few more days of following the main page solely. They have posted:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
If that's not your speed today, we will work on a weakness.
As tomorrow is a rest day, it's time to break out a Christmas time favorite...
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: Thursday 080703
Workout
For time:
1K row
Then
21, 15 and 9 of:
DL - 50% of 1 RM
18 inch Box Jumps
Push Press - 50% of 1RM
Workout
For time:
3x
25 - Push Press (M 75 lbs/F 45 lbs)
20 - KB Swings (M53/F35)
15 - Wall Ball (M 20 lbs/F 12 lbs)
10 - KTEs
I think this one will repeat. Let us give it a name. Post to comments.
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.
