Workout
Power/Strength
Jerk:
Your choice, BTN, Rack, Push, Split
5 sets of 2 reps
Compare to:
TITANFIT: Sunday 090201
Did you miss the FREE WOD (Workout Of the Day) yesterday? Remember TitanFit offers a FREE 9:00 AM WOD each weekend.
Next week the FREE WOD is Sunday, March 1st at 9:00 AM.
Workout
AMRAP in 20 min
125 M row
10 - Box jumps
10 - KBS
10 - Push-ups
Workout
Snatch Balance + OHS (complete one of each before re-racking the bar)
Work to 110% of your SN 1RM
Compare to:
TITANFIT: Sunday 081102
REST!
Click picture to enlarge
Thursday night fun! Pound for pound, the infant was the strongest!
Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.
Example: I did 10 pull-ups during the 10th minute but could not make 11 during the 11th minute.
Upon failure, rest 3 minutes.
Then Push-up ladder. Very same concept. Doesn't that sound fun?
Compare to:
TITANFIT: 070920
Here's an interesting read....
Sprints may be best for diabetes prevention
Print By Anne Harding Anne Harding – Mon Feb 16, 10:25 am ET Reuters
A few minutes of intense exercise a week is just as good as a half-hour of moderate physical activity a day for reducing a person's risk of developing type 2 diabetes -- and may actually be even more effective, new research hints.
"It is possible to gain significant health benefits from only 7.5 minutes of exercise each week -- if that is all that you find the time to do," Dr. James A. Timmons of Heriot-Watt University in Edinburgh, one of the researchers on the study, told Reuters Health.
"This is a dramatically different view from current thinking," he admitted.
Timmons and his team found that young sedentary men who did just 15 minutes of all-out sprinting on an exercise bike spread out over two weeks substantially improved their ability to metabolize glucose (sugar). Traditional aerobic exercise programs can boost sensitivity to the key blood-sugar-regulating hormone insulin. The high-intensity program did this too, but it also directly reduced the men's blood sugar levels -- something that standard exercise programs have not been shown to do.
Current exercise guidelines recommend at least 30 minutes of exercise a day at least five days a week, but "the general population fails to follow such regimes due to lack of time, motivation and adherence," the investigators note in the journal BMC Endocrine Disorders. They hypothesized that high intensity exercise might improve insulin sensitivity more efficiently.
To investigate, they had 16 men in their early 20s do six sessions of exercise, each including four to six 30-second sprints interspersed with four-minute rest periods. The time commitment for each session ranged from 17 to 26 minutes.
After two weeks, the amount of time the men's blood sugar and blood insulin levels were above normal after they drank a solution containing 75 grams of glucose was reduced by 12 percent and 37 percent, respectively. When people eat, Timmons explained, their blood sugar levels rise, but in very fit people levels speedily return to normal. In less-active people, high blood sugar levels are more prolonged, which over time can damage the body and lead to cardiovascular disease.
Based on the findings, Timmons told Reuters Health, people should try for four to six 30-second bouts of intense exercise, such as cycling or running up stairs, twice a week. While this is appropriate for people 20 to 40 years old who are in good health but not fit, he added, people with diabetes or heart disease should gradually increase their activity under a doctor's supervision.
Recommendations for high intensity, short duration exercise could one day replace current physical activity guidelines, Timmons said. "Only large scale trials could prove this," he said. "But there is mounting evidence that doing this new protocol will deliver the same reductions in risk factors. The key thing with exercise is the more routine you make it, the more likely you will benefit." And doing seven minutes of exercise a week, every week, he added, may be better than doing three hours a week just a few times a year.
SOURCE: BMC Endocrine Disorders 2009.
This is a "nice" rainy day workout. Not one of my favorites and I bet the 10 foot Wall Ball kills me...
Workout
For Time:
1000M row
50 - Wallball*
750M row
35 - Wallball
500M row
20 - Wallball
* The strongest of us should use the 20 lbs ball. Most should use the 12 lbs ball. Me, I'm using the 8 lbs ball.
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TITANFIT: Wednesday 081119
Hey it is Tuesday. Remember it is TitanFit Kids WOD today. As such, it is ONLY Kids and Parents from 4:00 pm - 5:00 pm.
Workout
Front Squats
85% of your 1RM x1, x2, x3, x3 sets
For those that did BS today as part of the WOW...lets do Thruster 1RM today!
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TITANFIT: Thursday 090101
Yesterday’s Open House was a great success. We enjoyed talking and sharing fitness with you.
Dr. Rick and I thank our wives and children for their unwavering love and support.
We also thank all of our family and friends (old and new) that joined us yesterday. We hope you had a good time. Those that were not able to join us, we missed you.
Berg, Fouts, Fuller, Smith, Tuttle, et al, thank you for all of your efforts. Thank you for answering questions and encouraging people.
For many of us yesterday was a new look at fitness and how fun working out can be. I know you are a little sore today and tomorrow might not be fun, but hopefully you will take some of yesterday’s concepts to your future fitness endeavors.
Knowing us, we are likely to have an Open House/BBQ this summer. Continue to workout, have fun and continue reading the site.
Again, thank you very much.
Workout
WOW
Work on a weakness!
Workout
Power Snatch + 1-OHS
Work up to 90% of your 1RM.
Compare to:
TITANFIT: Friday 090116
Workout
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Sub for double unders are:
Tuck Jumps
Lateral Hops
Butt Kickers
Scale to your current level of fitness. Remember we are trying to keep the power quotation high. As such if you are taking a great deal of time with the double unders, switch to one of the subs.
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
Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 - Pull-ups
10 - Push-ups
15 - Squats
This will be good for JT, JW, JS and LH, as it will give them an opportunity to see how far they have come in the last couple of months.
Compare to:
TITANFIT: Friday 080516
Herb's food diary
day 1 - 30 day lockdown
breakfast:
1-chicken breast
1-24 ounce glass of water
2-12 ounce cups of black coffee
lunch
1-large salad with crab meat
1-12 ounce cup of black coffee
dinner
1-large (about 12 ounces) strip steak
1-large salad
2-24 ounce glasses of water
I will post the remaining 29 day's food intake in the comments section.
OK, here's the official announcement...I am starting the 30 day LOCKDOWN!
REST!
Workout
Team (2 person)
Workout
2 position Cleans (1-from the Floor and 1-from Hang)
work up to 80% of 1RM
Then
3 rounds for time of:
500 m row
15 push-up
Workout
"AMRAP" in 20:00 of:
5 - 53 lbs KB Swings
10 -20 lbs Wall Balls Shots
15 - Double Unders or 12 inch Lateral Hops or Tuck Jumps
