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
Workout
for time:
5 rounds of
5 - Push Jerk 80% - 85% of your 1RM
10 - Burpees (yea Burpees!)
That 2nd round of push jerk is surprisingly hard. Be prepared.
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?
Compose to:
TITANFIT: Sunday 080907
Row Your Way to Health
Air date: November 23, 2008
OK, so here’s a question for all you fitness enthusiasts out there: "Which athletes have the biggest hearts, the densest bones, the biggest muscles?"
And, the answer? "It’s rowers."
The voice you’re hearing belongs to Benjamin Levin. He’s a cardiologist at Presbyterian Hospital of Dallas. And he’s interested in exercise that does the most to strengthen the heart. So what’s so special about rowing?
"Rowing is a very unique exercise. It’s kind of like a combination of weight training and endurance training. And the blood pressure goes up really high with each stroke, so it’s a good, solid workout for the heart."
Rowing is such good exercise, in fact, that rowers tend to have the biggest muscles, the densest bones and the biggest hearts. It’s also low impact, which makes rowing a good choice if you have creaky knees or you’re recovering from an injury.
"There’s no pounding; people don’t get injured rowing. So it’s a great exercise for a lot of reasons."
And if you’re looking to lose weight, rowing for thirty minutes burns calories faster than riding a stationary bike for the same amount of time.
So is there any downside to rowing? You do need a rowing machine or access to a large body of water. But most gyms have rowing machines. And you can get a decent home machine for under $200 dollars.
So if you want to get in great shape, or strengthen your heart, or both, rowing just may be the way to go.
I’m Jeremy Shere
This Sound Medicine Checkup is underwritten by IUPUI, where impact is made on our students, our community, our health, and our economy. More information at http://www.iupui.edu/.
Additional Resources:
Read more about the benefits of interval training for building strength and cardio-vascular rehabilitation.
Workout
"Jackie" x 2
For time:
1k Row
50 - 45 lbs Thrusters
30 - Pull-ups
Yes, that's right do it TWICE!
Workout
For time:
1K row
Then
21, 15 and 9 of:
DL - 50% of 1 RM
18 inch Box Jumps
Push Press - 50% of 1RM
Workout
For time:
Five rounds for time of:
KB walking lunge, 10 alternating steps
KB swing, 15 reps
53 lbs for the very fit, 35 lbs for most of us and 20 lbs for the new folks.
Workout
For time:
"Fran"
Thruster - 95pounds
Pull-ups
Scale this one if necessary. 95 lbs for the strongest, 65 lbs for many and 45 lbs or fewer for those that are new.
Compare to:
TITANFIT: Monday 080915
Happy Birthday Bay! We miss you.
REST!
Often I just smile as I read the "latest" fitness research. Recently the Chicago Tribune published an article that first appeared in the Washington Post. It got more than just a smile...
Here's the URL. I have posted the article below.
http://www.chicagotribune.com/features/lifestyle/chi-wire-workout-tv-1130nov30,0,617704.story
Body works out, brain zones out
New study says TV can diminish quality of exercise
By Vicky Hallett The Washington Post November 30, 2008
I'll admit it: The first thought on my mind when I walk into the gym in the morning isn't a game plan for the day's workout. It's how can I snag a treadmill or elliptical near the television tuned to the "Today" show.
My legs are content to stride away as long as my brain is occupied with exclusive interviews and snappy segments. And if Matt Lauer promises something irresistible in the next half-hour, I may go the extra mile—or miles—to stick around and see it.
Habits like mine are why health clubs have gotten into show biz in the past 15 years. Although once upon a time a single TV in a gym would have been a luxury, now it's odd not to find several sets and frequently a bunch of machines with their own personal TVs. Gold's Gym has recently introduced the idea of the "Cardio Cinema," where movies play on a large screen in a darkened room set up like a theater, only with bikes, treadmills and ellipticals instead of cushy seats. Increasingly, gyms are also offering equipment like Expresso Bikes, which have screens that riders can use to watch regular television programming or take a virtual-reality ride through a choice of environments (including outer space!).
If that's what it takes to get the general population moving, Pete McCall, an exercise physiologist with the American Council on Exercise, is all for it. "The perception is exercise is work; it makes me sweat," he says. "So if we have to use TVs as a puppy dog, it's a necessary evil."
Diane Whaley, a sports psychologist at the University of Virginia, says there are two goals for exercise: to be enjoyable and effective. And while getting engrossed in television seems to help with the former, it can take away from the latter. "You have to find out what will result in a good workout, not just going through the motions," she says.
Although Costas Karageorghis, a sports psychologist at Brunel University in London, firmly believes that distractions reduce pain during exercise, his groundbreaking investigations of the effect of visual stimulus have him worried that television can be too great a diversion.
"Watching TV while you exercise is such a distraction that it diminishes the quality of exercise. When you combine video with audio, it requires more from your brain," he says.
However, Karageorghis—who orchestrated the live soundtrack of this month's "Run to the Beat" half-marathon in London, where musicians performed along the course—has found that upbeat programming that requires little mental energy could have an "additive effect." He favors comedies, music videos or cartoons over plot-heavy shows that demand extra attention.
"The very best thing would be edited highlights of athletes to inspiring music," he says, offering as an example "I Feel Good" by James Brown coupled with carefully selected Olympic moments. "Highlights are better than a game because you get timeouts or injuries, and those aren't motivational."
The timeouts clearly didn't bother Gwydion Suilebhan, a 40-year-old playwright who was burning up an elliptical at the D.C. location of Results, the Gym, on a recent Saturday while watching the Clemson-Georgia Tech football game.
When he's exercising, he'll seek out any form of athletic competition. He said he got what he calls "the greatest workout of my life" when the U.S. women's soccer team won the World Cup.
"I got on the elliptical partway through the match," Suilebhan recalled. "It was the first soccer game I'd ever watched on television, and I would not get off the machine until the end. At an hour and 15 minutes, I should have been exhausted, but they were running around the field wildly and I was cheering and going.
"Experiences like that happen because TV allows us to disassociate, says Jesse Pittsley, program coordinator of the exercise science program at Winston-Salem State University. He knew a guy who used to set his treadmill to a 7-minute-mile pace while watching football games. Several times a season, he'd cover marathon-length distances.
McCall advises harnessing the rhythms of TV to your advantage. When the commercial comes on, that's when you pick up the speed. "It's the old Chuck Woolery 'two and two,' and then you go easy for five to eight minutes," he says. "That's a good recovery interval.
"Using a large screen also avoids one of the problems of combining TV and exercise: bad biomechanics. Karageorghis fears people watching television lower or raise their chin for a better view of a screen, and McCall reports seeing neck-craning—especially when the TVs were smaller—by exercisers who weren't wearing their glasses.
That's why Equinox, the super-high-end health club chain, avoids personal TV screens in favor of a large bank of plasmas. "We felt that was the wrong posture. You shouldn't be looking down; you should be focused straight ahead," says Chris Carnecchia, general manager of a Virginia location. Besides, adds David Harris, Equinox's national director for training, beyond the postural concerns, personal TVs disrupt what he calls the right "staging" of an exercise environment. "The energy is different. People aren't looking around and learning from other things going on.
"So there are some concerns blocking television's total dominance in gyms. And even though experts believe the trend toward more screens will continue, especially using new interactive technologies to give exercisers more game-like experiences, there's one part of the gym that everyone agrees should stay TV-free: the weight room. Form is crucial when you're lifting, and it takes focus and concentration. Distraction there doesn't mask pain; it creates it.
Warm-up
using 45 lbs bar
Pressing Snatch Balance x3 x3
Heaving Snatch Balance x3 x3
Snatch Balance + OHS x3 x3
Sotts Press x3 x3
Workout
Snatch
Reps are started on the minute
66%* x1 x5
71% x1 x5
76% x1 x5
Rest as needed between these sets
80%* x1
85% x1
88% x1
90% x1
92% x1
*Of 1RM
Compare to:
TITANFIT: Thursday 081009
They both set PRs. One seems happy, the other, not so much!
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
CrossFit Total (CFT)1RM for:
Squat
Press
Dead Lift
OK, this is the last one for 2008. The following is the first one we did this year...TITANFIT: Wednesday 080402
Compare today to:
TITANFIT: Saturday 081004
HAPPY THANKSGIVING!
Workout
For time:
3 mile run w/ 50 air squats after each mile
Post splits for each mile
Compare to:
TITANFIT: Tuesday 080520
Workout:
Hang Power Clean (HPCL)
1-1-1-1-1-1-1
Compare to:
TITANFIT: Sunday 081012
I named yesterday's workout "Cold Sore". Here's the story, we have a new member that did Burpees (yea Burpees) for the first time yesterday. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, "I hate Herpes".
I said that's a personal issue, but now we have a name for the workout. I thought "Cold Sore" was more family friendly.
Warm-up
Work on rack position and high hang cleans...for tomorrow's workout is Cleans!
Workout
For time:
"Cold Sore"
5x
10 - Burpees
10 – 65 lbs Thrusters
Then
50 - Double Unders
Unable to perform double unders? Sub Butt Kickers, Tuck Jumps or 3 to 1 Single unders
Here's the story behind the name. We had a new member that did Burpees (yea Burpees) for the first time. At the end of the workout, wanting to say, Herb, I hate Burpees, she said, "I hate Herpes". Cold Sore seems a bit more PC, so there you have it.
Rest!
Click picture to enlarge
Middle picture...2nd row from the bottom...RR 3rd from the left (Blue TitanFit T-Shirt) . KTF 3rd from the right (White TitanFit T-Shirt) DJ 4th from the right...I guess we gotta get him a TitanFit T-Shirt too!
TitanFit continues to invest in you! Let's congratulate OUR 3 newly CrossFit Certified, TitanFit Trainers!
DJ
KTF
Dr. Rick
Stay tuned! Indianapolis' Best Trained, Best Staffed, Most Experienced, CrossFit Affiliate has more in store.
Workout
Dead Lift - 90% of your 1 RM x2 x3
Compare to:
TITANFIT: Sunday 081109
After
"Mini" MetCon
For time:
50 - Wall Ball Shots
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
