Warm-up
Snatch Assistance Exercises
Workout
Hang Power Snatch
80% of 1RM x2 x5
Then
"Mini" MetCon
Tabata Mash-up
Box Jumps
Push-ups
KB Swings
Sit-ups
OK gang....
My bad as I have not yet posted info on this year's Fight Gone Bad Fund Raiser...Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at Affiliate facilities between 6am and 4pm. The event format is the Fight Gone Bad CrossFit format. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo dead lift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
NOW YOU KNOW! More info on TitanFit's entry soon to come!
Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090707's effort)
AFTER
"Mini MetCon"
Tabata Row!
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
Hey, it is the last day of the month. Let's get crazy,
Workout:
"Tabata" - Mash-up!
50% of 1RM DL
Burpees
Air Squats
Pull-ups
OK, it is Tabata style...:20 on, :10 off. So the WOD looks like this:
:20 of DL
:10 Rest
:20 of Burpees
:10 Rest
Repeat!
Next 4:00 is then
:20 of Air Squats
:10 Rest
:20 of Pull-ups
:10 Rest
Repeat!
for 8:00...Have FUN!
Post LOWEST number of each exercise to comments...
Workout
Dead Lift
90% of your 1 RM x2 x5
AFTER
"Mini MetCon"
Tabata Row!
Compare to:
TITANFIT: Saturday 090314
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: Thursday 090305
Morning
FDIC WOD - FGB (Fight Gone Bad)!
Start Time 6:00 AM...doing so will allow everyone to get to the opening ceremonies.
Evening
TitanFit WOD
Bench Press
5 sets of 5 reps @ 80% of your 1RM
THEN
"Mini MetCon"
Tabata Pull-ups
Yesterday, 3 TitanFit records fell!
Kelin Mark - 300 lbs - Front Squat (Beat old record by 35 lbs)
Lauren Higgins - 2:01 - 500M Row (Beat old record by :05)
Josh Tuttle - 1:30 - 500M Row (Beat old record by :03)
Excellent job by each!
Workout
Dead Lift
90% of your 1 RM x2 x5
AFTER
"Mini MetCon"
Tabata Push-ups
Compare to:
TITANFIT: Saturday 090314
For those that are training for the Indy Tri, we will also post WODs for CF Endurance. If you plan to incorporate the CF Endurance additions, skip any TitanFit "mini" MetCon that may be listed.
After TitanFit WOD
Do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Smiling...why not, she just broke a TF Record with a DL of 185 lbs!...it must have been the shorts
Workout
Dead Lift
90% of your 1 RM x2 x5
AFTER
"Mini MetCon"
Tabata Row!
Compare to:
TITANFIT: Tuesday 090210
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: Sunday 081130
Remember it is TitanFit KIDS today. Kids and parent ONLY until 5:00 pm.
Workout
Dead Lift
90% of your 1 RM x2 x5
AFTER
"Mini Metcon"
Tabata Row!
Those that DL'ed on Sunday, February 8th, will work on skills (e.g. SN Bal, RDLs, etc) today.
Compare to:
TITANFIT: Sunday 081109
MB hurtin' the new space with WallBall
Today's Workout January 25, 2009, And Tomorrow's Workout, January 26th, 2009 Is In The Garage At 1646 Walpole Way!...New Workouts at the new space will begin Tuesday January 27th at 5:00 PM.
Workout
Dead Lift - 90% of your 1 RM x2 x5
After
"Mini" MetCon
Tabata Push-ups
Compare to:
TITANFIT: Sunday 081123
Workout
Front Squat – 80% of your 1RM x5 x5
THEN
"Mini" MetCon
4 - rounds of Tabata
Push-ups
Pull-ups
Compare to:
TITANFIT: Saturday 081101
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
I thought we were going to do OHS today, but they had different plans for me...that being the case, here you go!
Newbies
Workout
Snatch assistance exercises (Pressing Snatch Balance, Heaving Snatch Balance and SN Balance)
Then
Rowing Tabata
Old Timers
Workout
For time:
5 x
20 - OHS (M 95#, F 65#)
20 - KTEs
Workout
Dead Lift
90% of your 1 RM x2 x3
AFTER
"Mini Metcon"
Tabata Row!
Compare to:
TITANFIT: Monday 081020
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 080524
How Long Can Peak Performance Last?
The question "How long can peak performance last?" sounds more salacious than does the answer offered by Elizabeth Weil, in her predictably lovely profile of a 41-year-old Olympic quality swimmer Dana Torres.
Weil quotes Hirofumi Tanaka, the director of the Cardiovascular Aging Research Laboratory at the University of Texas at Austin, who found that both elite and nonelite runners and swimmers could maintain personal bests until age 35, after which performance declined in a gradual, linear fashion until about age 50 to 60 for runners and 70 for swimmers.
Deterioration was rapid from there, writes Weil. Tanaka also found that swimmers experienced more modest declines than runners and that swim sprinters, like Torres, experienced the smallest declines of all.
At Yale, Ray Fair, a runner and an economist, crunched statistics on aging and peak athletic performance and created what he calls the Fair Model. The model provides a table of coefficients that enable an athlete to take a personal-best time and compute how long he or she should expect to take to complete that same event at a specific point later in life (assuming he or she has continued to train at the same level).
According to the Fair Model, a woman who swam a personal best 24.63 seconds in the 50-meter freestyle at or before age 35 should expect to clock 25.37 seconds at age 41. “I am struck by how small the deterioration rates are,” Fair wrote in a paper titled “How Fast Do Old Men Slow Down?” “It may be that societies have been too pessimistic about losses from aging for individuals who stay healthy and fit.”Read more from Liz Weil in the New York Times Sunday Magazine.
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.
