Ok, I've posted 2 different workouts. In the event we do not have enough participants for the 2nd posting, we'll (yes me too) will do the first. Workout: 100M run 20-65 lbs Thrusters
Workout: Mini “Trevor” As a two person team, complete for time: 150 pull-ups 200 push-ups 250 sit-ups 300 squats Only ONE people on each team can be working at the same time. Complete all reps of one exercise before moving on to the next one.
Robert and Micheal doing box jumps Michael, Robert and Brian doing WallBall Happy it's all done! Robert, far left, is the new TianFit record holder for "Kelly" with a time of 29:11
I get a lot of questions about exercise at work. I have several co-workers who have asked me how to turn fat into muscle. We all know that’s not possible, right?
Here’s the deal: Fat and muscle are two separate entities. One must burn fat and build muscle.
Here's how fat is burned: When you lose weight (by eating less AND exercising more), an enzyme located in fat cells disassembles the fat compounds and sends the components into the bloodstream. The liver and muscle cells take up these components and disassemble them even further until what's left is a compound called acetyl-CoA. Acetyl-CoA then enters the Krebs cycle, a series of chemical reactions that takes place in the mitochondria -- the cell's "power plant."
The end product is made up of... • Carbon dioxide, which is expelled when you exhale •Water, which is lost as urine and perspiration • Heat, which helps maintain body temperature • ATP, the molecule that fuels cellular activities that require energy*
To build muscle one must work those muscles on a regular basis and eat appropriate amounts of dietary protein. *Source: Joy Bauer, M.S., R.D., C.D.N
Today's workout takes us to the local college, high school or Jr. high school track. Along with your running shoes, take a dumbbell (10-25 lbs depending on your strength level)
Warm-up/Skills: 10 min slow jog, get the legs ready to run 1-Arm Over Head Squats x 20 (10 per arm) x 3 100M @ 50% (a little faster than your jog) x 3
Address: 7107 Girls School Ave. Indianapolis, IN. 46241 herb@titanfit.com or 317.426.XFIT (9348)
HOURS
SUNDAY: CLOSED
WEEKDAY MORNINGS By Appointment only!
WEEKDAY EVENINGS MONDAY - FRIDAY: 5:00 PM - 7:00 PM - Open Gym 5:30 PM - 6:30 PM - Class 6:30 PM - 7:30 PM - Class 7:30 PM - 8:30 PM - Open Gym
SATURDAY: 9:00 AM - Until the WOD is completed.
For personal training or more information, please call 317.426.XFIT (9348) or email herb@titanfit.com
About Us
TITANFIT is a CrossFit affiliate. We are located on the Westside of Indianapolis, IN (Indy).
TITANFIT is not your run of the mill, ordinary training environment. We design workouts, coach, train and cheer you on to achieve better overall fitness. We define fitness as the pursuit of function and we measure performance - not anatomy. Simply put if you are exercising for “boy band” abs, we are not the facility for you.
If, however, you want/need to achieve real FITNESS, come experience training with us...Indy’s most hands-on training environment.
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TitanFit is proud to announce a *KIDS ONLY* class.
TitanFit Kids Program is a fun, challenging fitness program designed for
school-age children. We striv...
I have competed in a number of sports–football, track and field, biking, and power lifting to name a few. Like many, while competing and training for sports, I had my fair share of pains and injuries. I attributed those mounting pains and injuries to age and bad luck.
I have also wasted a great deal of time and energy doing un-necessary things, like 60 minute lifecycle sessions, leg extensions, calf raises (yet I still have VERY small calfs), bench press 3x per week, pec deck and the like.
I did all those things thinking I was making myself more fit - silly me. All those leg extensions gave me knee pain. All of the bench pressing helps when I need to push a car out of the snow, but has little real life applications and gave me sore shoulders. All of the slow motion, wasted time on the lifecycle made me less fit, yet the lifecycle monitor told me I was burning hundreds of calories.
In 2005, I saw this quote, "Nature does not care if you have big hulking biceps." Shortly thereafter, I found CrossFit! What I’ve discovered, stumbled upon and want to share with you, is proper training is the key. Proper functional training has erased the pains that were caused by the combination of slow aerobics and bodybuilding training. Proper functional training is the ounce of prevention that is actually needed. Proper functional training has allowed me to become more fit in less than half the time I used to spend in those franchised "Fitness"-smoothie-making-spandex-ridden-"health"-clubs. Without CrossFit, I would still be in a fitness, lack of fitness, truth be told, rut.
Fitness is not available in pill form. You can not buy it from a late night infomercial or at a kiosk at the local mall. Fitness that lasts a life time and fitness that gives you a better quality of life, takes hard work! To get results come to try CrossFit at Indy’s most hands-on training environment.
Are You Fit?
CrossFit Is Designed To Optimize Competence In Ten Fitness Domains:
Quantifiable benefits -Build muscle, stronger and faster -Improvement in measurable health indicators (e.g. blood pressure, resting pulse and BMI) -Increase in range of motion of major joints
Reported benefits -Look better, move better, and feel better. -Quality of life improves through better sleep, increased energy, and weight control. -Daily activities that were difficult are now easy. These are especially true for those, like me, were limited by old injuries
CrossFit Program Advantages
Safe Short workouts Scaled to your level Extremely effective Endless variety Challenging
