Seth Dip/Drive
Seth w/ a successful lockout with 230 lbs!
Workout
Back Squat
Using 79% of your last CFT Back Squat, do:
5 sets of 5 reps...
Compare to:
TITANFIT: Tuesday 091027
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
CFT (CrossFit Total)
1RM for:
Squat
Press
Dead Lift
Compare to:
TITANFIT: Thursday 091001
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.
Workout
Back Squat
find a new 1RM
THEN
"Mini" MetCon
5x
250m Row
5-Burpees
10-53 lbs KB Swings
Compare to:
TITANFIT: Wednesday 090701
Workout:
Mini “Trevor” + 1-400m run per person As a two person team, complete for time:
400m run
150 pull-ups
200 push-ups
400m Run
250 sit-ups
300 squats
Only ONE person on each team working at any given time. Complete all reps of one exercise before moving on to the next one.
Workout
Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets
Compare to:
TITANFIT: Wednesday 090729
THEN
Back Squat 5x5 @ 65% or your 1RM
Ready for "Linda"...AKA 3 Bars of Death!
Maybe this is a Bad Idea!
The round of 7 took 8:00!
Workout
Dead Lift 1, 1, 1, 1, 1, 1
or Back Squats 5 reps @ 61%, 66%, 70%, 75%, 80% of your 1RM
If you have not missed a day this week, DL is your choice. If you have, then it is Back Squat. pretty easy, no?
Happy Birthday Kurt!
Workout
Back Squats
5x5 @ 74% of 1RM
"Mini" MetCon
4 rounds of
10 - Burpees
10 - WallBall
Tomorrow's WOD is KTF's choice...Heaven help us!
06:30 WOD
5x
Body weight bench press
Pull-ups
Body weight back squat
Let's take 3:00 rest between sets, a la "Barbara"...
post total number of reps, per round
Workout
Tabata
TFT / DUTY WOD
Front Squats...your choice
Then "Mini" MetCon
For time:
25 - Wall Ball (Men - 20lbs 10 feet; Women - 20lbs 8 feet)
20 - Push-ups
15 - Double-unders (4 to 1 single unders)
10 - Knees - Elbows
5 - BCTs
Will DL'ing...
Workout
For time:
3x
10 - Burpees (Yea Burpees!)
20 - Box Jumps
30 - Pull-ups
40 - Air Squats
100M run/125M row
Compare to:
TITANFIT: Wednesday 090617
Workout
Back Squats
85%-90% of your 1RM x1, x2, x3 - x3 sets or 85% of 1RM x5 x5
(Add 10 lbs to 090616's effort)
Weighted Pull-ups
Perform Pull-ups between each round of Squats. Find a max weight.
Compare to:
TITANFIT: Tuesday 090616
Workout
90% of Friday 090731's effort
x2 x6
"Mini MetCon"
10 rounds of "Cindy"
Compare to:
TITANFIT: Friday 090731
Workout:
For time:
Body Weight* Back Squat x30
800M run
Body Weight Back Squat x10
400M run
*Or 70% of your 1Rm if you are unable to achieve BWT for 40 reps...the bar plus necessary plates that equal your body weight. Error on the high side.
Compare to:
TITANFIT: 071015
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: Saturday 090502
