Friday 091009

Warmup

5 Pistols (1 legged squat per leg)

Workout

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo dead lift high pull 95 pounds, 21 reps
Pull-ups 15 reps

TFT WOD
800m before and after the above

Wednesday 090930

Tomorrow is CFT (CrossFit Total).

As Fall has arrived (and like I have said many times) it is time for us to get a bit stronger. To that end, we will Squat (e.g. Back Squat or Front Squat) 2x a week in October with a "Mini" MetCon after the Squat sessions. Tomorrow's CFT will be the base for the design of those workouts.

So think Squatober...November will be Pressing 2x per week and December Oly lifting (or Oly lifting assistance exercises). In 2010 we will be stronger and continue to get fit!

Workout
Nice easy 3 Mile run or 5K row

Compare to:
TITANFIT: Tuesday 090728

Tuesday 090728

Workout
Nice easy 3 Mile run or 5K row

Compare to:
TITANFIT: Sunday 090426

Tuesday 090609

If 6 was 9...it is an old Jimi Hendrix song...


Workout
3x
400M Run
3:00 Rest

200M Run
2:00 Rest

100m Run
1:00 Rest

Saturday 090515

ILL- INI

Workout

Rowing Intervals
750M
500M
250M
1000M
600M

If you are not up for rowing, run those distances instead. Rest/Work 1 to 1.

Saturday 090117

Workout

"Helen"
For time 3 rounds of:
Run 400 M/Row 500M
21 - 24k KB or 55 lbs dumbbell swings M/ 16k KB or 35 lbs dumbbells swings F
12 - Pull-ups

You know the drill...scale to your fitness level. Those that can not do 50 or 35 lbs+ lbs KB swings need to use less weight. If you are unable to complete an un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed.

Compare to:
TITANFIT: Tuesday 081021

Friday 080926

Nice and Easy

Run, no Jog - (un-timed) 2-3 miles. Get ready for tomorrow's FGB!


The following link is a good posting about CrossFit and women lifting weights. I pasted the entire post below.
http://gubernatrix.co.uk/2008/09/a-weighty-topic/

I mentioned to a friend that I was training for a powerlifting competition and he said, “So you’ll be wanting to bulk up then!” I explained that you can be any weight you want since, like boxing, there are different weight classes.

It is easy to forget that most people don’t know what powerlifting or Olympic weightlifting actually are. They know it involves lifting weights of course, but they don’t know how these sports differ from each other or from an activity like bodybuilding. I used to be one of those people (slap me if I sound unbearably smug now….)

The other side of that coin is that most people think anybody who regularly picks up a weight is a bodybuilder. The extent to which bodybuilding and lifting weights have become melded together in the public consciousness is amazing.

Nicole and Eva from Crossfit Santa Cruz
One of the great things about the Crossfit movement is the way it educates trainees about strength sports. You will get people coming from a heavily bodybuilding-influenced fitness club environment into a milieu where powerlifts, Olympic lifts and gymnastic exercises are regularly performed.

Not only that, trainees are encouraged to up the intensity and up the weight. In a Body Pump class, if you are not smiling, you aren’t doing the class properly. In a Crossfit session, if you are not gasping, sweating and grunting, you aren’t doing the workout properly.

Crossfit has also broken the mould by putting women front and centre – very fit, very strong women at that. They have managed to do what might have been considered impossible: make a system with girls’ names for workouts and women in the demo videos not look like a chick thing.

This isn’t a post about how wonderful Crossfit is. It’s an illustration of how Crossfit has been able to get women who would never see themselves as lifters to lift weights. The powerlifting world is all very well but most of the women in it were either introduced to lifting by their husbands/boyfriends or, like me, have some unusual inner motivation to pick up heavy stuff.

So there is still a lot of work to do to convince the majority of women that lifting weights will not make them bulk up. In fact, it is more likely to do the opposite and slim them down. That’s certainly what happened to me and I am not blessed with good genetics, special powers or anything like that! You don’t have to get as ripped as Nicole Carroll or Eva Twardokens in the picture above if you don’t want to (and to be frank, most people wouldn’t have the dedication to get like that anyway), but you can be leaner and more shapely.

However, this isn’t just a fear born of cultural conditioning, it is also indicative of a deeper problem: ignorance of the role of nutrition and hormones in the body’s development. Lifting weights – on its own – won’t make anyone, man or woman, bigger. How you eat governs whether you get bigger. But it’s up to you whether that extra weight is mostly fat or mostly muscle.

Tuesday 080701

Workout

1.5 Mile Run

Pull-up Ladder

1.5 Mile Run

Post running splits and pull-up ladder results...

Saturday 080621

TitanFit In The Park

• When–10:00 AM - Saturday June 21, 2008
• Where–Krannert Park - 605 South High School Road
• What–A FREE CrossFit styled workout

Map of Krannert Family Ctr:317-327-7375 605 S High School Rd Indianapolis, IN 46241, US

3 rounds
75M Run
20 - Air Squat
20 - 53 lbs (1.5 pood) KB Swings
20 - Push-ups
20 -45 lbs Thrusters

Saturday 080412

CW hitting the pavement

Workout:
5 mile run or 10K row

Compare to:
TITANFIT: Friday 071019

Friday 080321

We (CrossFitt'ers) believe sprinting is better for maintaining muscle and power than is distance running. We offer the following as evidence....





Which body type would you prefer?

Time to run!

Workout
3 sets of:

400M Run
2:00 rest
400M Row

Friday 071019

Physical activity improves health at any age. In the younger years, it can help prevent obesity and many types of diseases. It is good for mental health, strengthens bones and helps control chronic conditions such as high blood pressure.

In older ages, adding strength training to an exercise regimen can provide relief from arthritic pain, improve balance, strengthen bones, reduce glucose levels and reduce the risk of falling. But a large segment of Americans in every age group say they get no leisure-time physical activity. The number of people who exercise declines with age.

Here's a percentage breakdown of those who get no leisure-time physical activity:

• Age 18-29: 19%
• Age 30-44: 22%
• Age 45-64: 25%
• Age 65-74: 28%
• Age 75 and older: 36%

-- Shari RoanSource: The State of Aging and Health in America, 2007; Centers for Disease Control and Prevention and the Merck Co. Foundation.

As these numbers are self reported, I am inclined to believe the percentages are actually much higher. What do you think?

Workout:

5 mile run or 10K row

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

070820

Snatch Assistance
As many of us are new to Olympic lifts, we need to focus on assistance exercises to get more comfortable with the Snatch and the Clean and Jerk.

Workout:
3 Mile run

Skills:
Snatch Pull* x5x3
Deadlift High Pull x5x3
OHS x5x3

Beginning Position

• Assume a shoulder-width or slightly wider stance, knees inside arms.
• Position feet flat on the floor, toes pointed slightly outward.
• Grasp the bar with a pronated closed or hook grip.
• The correct distance between hand placements should be determined by one of the following methods:

1. Elbow-to-elbow distance when arms are straight out at sides.

2. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side.

• Squat down next to the bar, heels on the floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position the shoulders over or slightly ahead of the bar.• Establish a flat back posture by
  · Pulling shoulder blades toward each other,
  · holding chest up and out, and
  · tilting head slightly up.
  · Focus eyes ahead or slightly above horizontal. Keep torso tensed.
  

Upward Movement Phase: First Pull

• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Second Pull

• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.

As this is skills training, use ONLY the bar for the above exercises.