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
Workout
All but the Pull-ups and Wall Ball will be done outside. Dress accordingly!
400M run
25-65 lbs Thrusters
25-65 lbs SDHP
400M run
25-20 lbs Wall Ball Shots
25-Push-ups
400M run
25-35 lbs KB Swings
25-Ab Mat Sit-ups
400M run
25-65 lbs OHS
25-Pull-ups
Tomorrow, Jerry's Choice!
Compare to:
TITANFIT: Wednesday 080416
Workout
For time:
Row 500M/Run 400M
15 - 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
Row 500M/Run 400M
15- 95 lbs SDHP
Row 500M/Run 400M
15 - 95 lbs Thrusters
Compare to:
TITANFIT: Thursday 080424
Heart group: Cut back — way back — on extra sugar
AP Tue Aug 25th, 2009 7:28 AM EDT
DALLAS - A spoonful of sugar ? Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back, the American Heart Association says.
Most of that added sugar comes from soft drinks and candy — a whopping 355 calories and the equivalent of guzzling two cans of soda and eating a chocolate bar .
By comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar — the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, the heart group says.
The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products .
Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.
"Take a good hard look at your diet," said Johnson, professor of nutrition at the University of Vermont in Burlington. "Figure out where the sources of added sugars are and think about how to cut back on that."
She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.
The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.
With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.
Cutting back on sugar likely won't be easy for many people, said Lona Sandon, a dietitian at Dallas' University of Texas Southwestern Medical Center .
"I think it's probably going to be a struggle for quite a few people," Sandon said.
Calculating one's sugar intake can be tricky as the government doesn't require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.
To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.
The heart group didn't recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.
Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids' cereal and substituting snacks like cookies with popcorn.
Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: "If you feel like, 'I just can't live with this low amount of sugar in my diet,' then what you need to do is up your energy needs."
In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.
The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.
"We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain , or you will displace other essential nutrients ," she said.
On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.
If someone drinks their daily calorie needs in soft drinks , they will be maintaining their weight, but won't be getting any nutrients, she said.
Wahida Karmally, nutrition director at Columbia University's Irving Institute for Clinical and Translational Research, said that with these guidelines, it's important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.
"I don't want people to go back thinking if I just cut back on teaspoons of sugar I'm going to be very healthy," she said.
__
On the Net:
American Heart Association: www.americanheart.org/nutrition/sugar
U.S. Department of Agriculture's database listing added sugars in certain foods: http://tinyurl.com/nacqhr
Workout
For time:
800M Run/1000M row then...
5 Rounds:
10 - SDHP (Guys use 95# and Ladies use 65#)
10 - Ring Dips
10 - Ab Mat Sit-ups
Compare to:
TITANFIT: Saturday 071117
Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you:
"GOAT"
Workout
It is a "FGB" style (3 rounds of 5-1 minute of exercises) workout
53 lbs M/ 26 lbs F KB Swings
Burpees (Yea Burpees!)
Box Jumps
Push Ups
65 lbs SDHP M / 35 lbs SDHP F (YES with a barbell)
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
5 sets of for time of:
15 - 95 lbs Thrusters
15 - 95 lbs SDHP
Compare to:
TITANFIT: Sunday 080713
Mary pressing
Workout
5 sets of 8-10 reps of:
60% of BWT OHS or Front Squats (for those that did not FS last week)
After
"Mini" MetCon
7 rounds for time of :
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
7 Box Jumps - 24 inches (M), 18 inches (F)
Compare to:
TITANFIT: Saturday 081122
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
Workout
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!
Getting hip below knee
Word on the streets is the 2009 the Crossfit Games will be held in Aromas California July 11-12. New for 2009, one must compete in a regional qualifying events to advance to the Finals.
There are 12 regions in the U.S. and 6 international regions. Each region will send the top 5 men and top 5 women to the CrossFit Games (there is no qualifier for the Affiliate Cup) Our Regional Qualifier will include 61 Affiliates in the following states:
Colorado
Illinois
Indiana
Iowa
Kansas
Minnesota
Montana
Nebraska
North Dakota
South Dakota
Wisconsin
Wyoming
The Regional event will be held at Front Range CrossFit in Denver Colorado. We will keep everyone posted as new information is available.
Workout
TABATA!
Perform the following exercises for 8 rounds of 20 seconds work (in any order), 10 seconds rest:
Rowing*
Air squat
Push-ups
Pull-ups
Sit-ups
After the 8th round of each exercise, rest 1 minute before proceeding to the next. The lowest number of reps achieved in any of the 8 rounds is the score for that particular exercise (calories burned in place of reps are used for rowing). The sum of the scores for all of the exercises gives the score for the entire workout.
*Those without access to a rower, do SDHP with a 45 lbs barbell for each 20 second segment.
Compare to:
TITANFIT: Wednesday 080702
Workout
5 sets of 8-10 reps of:
60% of BWT OHS
After
"Mini" MetCon
7 rounds for time of :
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
7 Box Jumps - 24 inches (M), 18 inches (F)
Compare to:
TITANFIT: Monday 080825
Workout
OHS - find your 1RM
THEN
"Mini" MetCon
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
Box Jumps - 24 inches (M), 18 inches (F)
Compare to:
TITANFIT: Thursday 080814
Strength training can ease aging's effects on women -...
Strength training can ease aging's effects on women
In a study of women of all ages, muscle strength was increased following a regular exercise program. Experts recommend older women use more resistance.
By Jeannine Stein October 27, 2008
Strength training -- it's not just for muscle-heads anymore. A study published last month in the journal Medicine & Science in Sports & Exercise found that although older women gained muscle strength after an eight-week strength-training program, they showed little improvement in muscle power, or how much force is generated in a given amount of time. The latter is indicative of having fewer fast-twitch muscle fibers -- engaged during sprinting, kicking a ball or getting up and down from a chair.
The study included 49 inactive women, half younger (18 to 33 years old) and half older (65 to 84 years old). A few from each group served as a control, not altering their normal routine. The training groups engaged in an eight-week strength-training program consisting of knee-extension exercises that concentrated on quadricep muscles. The women did the exercise at a normal speed to increase muscle strength, then again faster, to increase muscle power.
The younger and older women showed about a 12% increase in muscle strength, which Dain LaRoche, lead author and assistant professor of exercise science at the University of New Hampshire, calls "a huge benefit.
"But when it came to muscle power, the young women logged a 35% increase, while the older women had only a 9% increase. Part of that, according to the study, could be that the strength-training program didn't provide enough stimulus.
But LaRoche believes other factors are in play as well: "With aging," he says, "you tend to lose the fast-twitch muscle fibers. And if you have less of them to begin with, you might get less adaptation. . . . The lack of physical activity with aging plays a big role too. If you think of activities older people tend to do, it's walking, gardening -- things that tend to be low-intensity that don't use the fast-twitch muscle fibers."
LaRoche notes that what some people think is adequate strength training might not be intense enough. For example, lifting lightweight dumbbells that don't stress the muscles enough won't do the trick. "People need to use resistance heavy enough to cause them to fatigue in eight to 12 repetitions," he says.Having more powerful upper- and lower-body muscles, he adds, could prevent falls that can have serious consequences in older people.
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.
HAPPY BIRTHDAY HILLARY!
59 Push-ups
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: Sunday 080323
American David!
51 Push-ups today
Team workout starts at 10:30 AM today.
50 - Thrusters (M75#/F35#)
50 - SDHP (M53# KB/F35# KB)
50 - Sit-ups
50 - Burpees (yea Burpees)
100M - "Suitcase Carry" (M53#/F35#)
50 - 1-Arm DB Snatch (M20#/F10#)
400M Runs with Medicine Ball (M20#/F8#)
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
Make sure you get today's 39 push-up in before the workout!
Workout
5 sets of 8-10 reps of:
60% of BWT OHS
Rest then
7 rounds for time of :
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
7 Box Jumps - 24 inches (M), 18 inches (F)
Compare to:
TITANFIT: Monday 080623
