Archive for April, 2008
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Thursday 080410
WorkoutFor time:3×10 Burpees20 Box Jumps30 Pull-ups40 Air Squats100M run/125M row This is the ANTI Herb workout for those that are interested… Hey we had some visitors yesterday. We had 3 Firemen come in from Virgina. They are members of CF Fairfax http://crossfitfairfax.com/joomla/index.php?option=com_frontpage&Itemid=1 , they did the HQ WOD, “Kelly” and set a new TitanFit record [...]
Wednesday 080409
KF Push JerkJB Push JerkWorkoutFront Squats – work up to 90% of 1RM for 1 rep (90% x1)ThenSnatch – work up to 85% of 1RM for 1 rep 5 times (85% x1 x5)ThenClean and jerk – work up to 85% of 1RM for 1 rep 5 times (85% x1 x5)ThenFront Squat x 1 x2 20 [...]
Tuesday 080408
Workout For time: “Nancy” 5x 400 meter runOverhead squat 95 lbs x 15 The members of TitanFit say coaching is what keeps them coming back…
Monday 080407
REST! Sunday Fun Bunch… As requested, we have (on the left column – just above the archives) included the details for each of the published Painstorm workouts. One of my favorite is the 500 reps of WallBall…OUCH! Below please find April 2008′sPainstorm 36Men use 115Women use 8010 Front squats10 Push presses10 Thrusters10 Pull-ups10 Burpees 8 [...]
Saturday 080405
WorkoutFor time:400M run20-45 lbs Thrusters20-Push-ups20-45 lbs Jumping Squats 400M run15-45 lbs Thrusters15-Push-ups15-45 lbs Jumping Squats 400M run10-45 lbs Thrusters10-Push-ups10-45 lbs Jumping Squats Compare to:TITANFIT: 070916 Knowing how to properly squat is necessary as the load increases. The following video shows how to properly “air” squat and it outlines some of the common flaws and fixes. [...]
Friday 080404
Workout For time 21, 18, 15, 12, 9, 6, and 3 reps of: Kettlebell Swing (M-53 lbs/F-35 lbs)Ab-Mat Sit-upsBox Jumps (20 inches)Push-ups Don’t complain. the KB swings were going to be SDHPs! SW is up 1st tomorrow, let’s see how we all do in comparison.
Thursday 080403
Rest!
Wednesday 080402
WorkoutCrossFit Total (CFT) 1RM for:SquatPressDead lift Compare to:TITANFIT: Monday 080128
