CW with 70 lbs KB swings for Heavy "Helen"
Workout
DeadLift
4 x 4
80% of your 1RM for 4 sets of 4 reps
Then
5 rounds of "Cindy"
Today is day number 1 of the 100 day CTD (Chest-to-Deck) push-ups. We will do 1 today, 2 tomorrow and so on. Once we get to day 100 we will have completed 5050 push-ups.
Workout
Clean and Jerk:
Work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1 notice the wave?
When complete, do FS (you are already warmed up) @ 80%-85% of your 1RM x1, x2, x3.
Compare to:
TITANFIT: Tuesday 080325
Workout
HEAVY "Helen"
For time 3 rounds of:
400 M Run
15 - 70 lbs (M) 53 lbs (F) KB Swings
10 - BWT+20 lbs Pull-ups
I know that's a lot of weight. SCALE this one if you are unable to complete regular "Helen", but make sure you use the same weights for all 3 rounds. Remember you are competing against yourself!
If you scale do the "normal" rep scheme of 21 swings and 12 pull-ups.
See I will, only if NECESSARY, do burpees (yea Burpees!)
Workout
For time:
21-15-9
Clean and Jerk (M95, F65)
Pull-up
Workout
3 rounds for time:
20 - 95 lbs Snatch (take each rep from the deck)
20 - BWT Bench Press
Workout
CrossFit Total (CFT)1RM for:
Squat
Press
Dead lift
Compare to:
TITANFIT: Friday 080627
Big Fun here at TitanFit yesterday. Three different workouts, two PRs/TFRs!
KTF Dbl Unders during "Annie"
PSR Rowing like the wind
JB Handstand Push-ups during "JT"
Rest!
The new Painstorm is in:
As Many Rounds as Possible in 30 Minutes of:
100 ft Bear Crawl
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Overhead Squat
5 Behind the Neck Push Press
Men 65# / Women 45#
Workout
For time:
Big Brown Bear
15 - 135 lbs DL
12 - 135 lbs Hang Power Clean
9 - 135 lbs Front Squaat
6 - 135 lbs Push Jerk
CrossFit In The Park!
TitanFit teamed up with Blast Fitness (http://www.blastfitindy/) for today's CrossFit in the Park workout.
The workout was:
500M Row
20 - Burpees
30 - KB Swings (M 53 Lbs, F 20 or 35 lbs)
40 - Air Squats
50 - Sit-ups
800M Run
We had two sub 10:00 times...
Check out the pics below.
Joe, Jerry and Rick on the row
Kurt, Chris and Seth rowing
Jerry mid KB swing, Megan air squatting and Joe not having fun with a KB
Workout
If it is good enough for the CrossFit Games, It's good enough for us!
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
HAPPY 4th OF JULY!
REST!
Here's some light reading...
http://news.yahoo.com/s/ap/20080701/ap_on_hi_te/tec_atm_breach
By JORDAN ROBERTSON, AP Technology Writer
Tue Jul 1, 4:39 PM ET
SAN JOSE, Calif. - Hackers broke into Citibank's network of ATMs inside 7-Eleven stores and stole customers' PIN codes, according to recent court filings that revealed a disturbing security hole in the most sensitive part of a banking record.
The scam netted the alleged identity thieves millions of dollars. But more importantly for consumers, it indicates criminals were able to access PINs — the numeric passwords that theoretically are among the most closely guarded elements of banking transactions — by attacking the back-end computers responsible for approving the cash withdrawals.
The case against three people in U.S. District Court for the Southern District of New York highlights a significant problem.
Hackers are targeting the ATM system's infrastructure, which is increasingly built on Microsoft Corp.'s Windows operating system and allows machines to be remotely diagnosed and repaired over the Internet. And despite industry standards that call for protecting PINs with strong encryption — which means encoding them to cloak them to outsiders — some ATM operators apparently aren't properly doing that. The PINs seem to be leaking while in transit between the automated teller machines and the computers that process the transactions.
"PINs were supposed be sacrosanct — what this shows is that PINs aren't always encrypted like they're supposed to be," said Avivah Litan, a security analyst with the Gartner research firm. "The banks need much better fraud detection systems and much better authentication."
It's unclear how many Citibank customers were affected by the breach, which extended at least from October 2007 to March of this year and was first reported by technology news Web site Wired.com. The bank has nearly 5,700 Citibank-branded ATMs inside 7-Eleven Inc. stores throughout the U.S., but it doesn't own or operate any of them.
That responsibility falls on two companies: Houston-based Cardtronics Inc., which owns all the machines but only operates some, and Brookfield, Wis.-based Fiserv Inc., which operates the others.
A critical issue in the investigation is how the hackers infiltrated the system, a question that still hasn't been answered publicly.
All that's known is they broke into the ATM network through a server at a third-party processor, which means they probably didn't have to touch the ATMs at all to pull off the heist.
They could have gained administrative access to the machines — which means they had carte blanche to grab information — through a flaw in the network or by figuring out those computers' passwords. Or it's possible they installed a piece of malicious software on a banking server to capture unencrypted PINs as they passed through.
What that means for consumers is that their PINs were stolen from machines that showed no signs of tampering they could detect. In previous PIN thefts, thieves generally took steps that might draw notice — sending "phishing" e-mails, for example, or installing false-front keypads or even tiny cameras on ATMs.
Getting the PINs is a key step for identity thieves. It lets criminals encode stolen account information onto blank ATM cards and withdraw piles of cash from compromised accounts.
Don Jackson, director of threat intelligence for SecureWorks Inc., said he has seen an "alarming" spike in the number of attacks on back-end computers for ATM networks over the past year.
"This was fairly large, but I don't think it's anything out of the ordinary — these kinds of scams go on every day," Jackson said. "What makes this case unique is the sheer luck of happening upon these guys and catching them red-handed. But there are a whole lot of other ATM and PIN compromises going on that aren't reported."
The alleged plot is outlined in court papers supporting the prosecution of three people — Yuriy Rakushchynets, Ivan Biltse and Angelina Kitaeva. They were indicted in March on two counts each of conspiracy and fraud. Prosecutors say their activities generated at least $2 million in illegal profits.
Defense lawyers for all three people did not return calls for comment, and it was not clear where they had been living. The main defendant, Rakushchynets, was described as having Michigan and Florida's driver licenses in a February FBI affidavit for an arrest warrant.
Citibank, part of Citigroup Inc., has declined to comment on the technique or how many customers' accounts were compromised. It said it notified affected customers and issued them new debit cards.
"We want our customers to know that, consistent with legal requirements, we do not hold them responsible for fraudulent activity in their accounts," the bank said in a statement.
Cardtronics said it is cooperating with authorities but otherwise declined to comment. Fiserv spokeswoman Melanie Tolley said the intrusion didn't happen on Fiserv's servers.
"Fiserv," she said, "is confident in the integrity and security of our system."
Workout
For time:
1 – Burpees
2 - 95 lbs PP
3 - 95 lbs FS
4 - 95 lbs PCLS
5 - 95 lbs DL
6 - Box Jumps
7 - Pull-ups
8 - Push-ups
9 - Ab Mat sit-ups
10 - Air Squats
11 - 53 lbs KB Swings
12 - A 500M Row
So the workout is:
1 Burpee
then 2 Push Press and 1 Burpee
then 3 Front Squats, 2 Push Press and 1 Burpee etc...
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
1.5 Mile Run
Pull-up Ladder
1.5 Mile Run
Post running splits and pull-up ladder results...
