Archive for May, 2008
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Sunday 080511
It was a pretty good day, today, at TitanFit… JB w/ 88 lbs weighted pull-up JKL with 1 of 25 – 18 inch box jumps KF after his 4:12 “Fran” PR! CW (sorry no pic) tied his Clean PR. Not bad for not having done the exercise in 2 weeks! Workout For time: 400 m [...]
Saturday 080510
Check out JB during his burpee (yea Burpees!) KB swing ladder. More importantly, check out the 2nd pic of him after! Have I mentioned, I HATE FRAN! Workout“Fran”For time:21, 15 and 9 reps of:Thruster – M 95pounds/F 65 poundsPull-ups Compare to:TITANFIT: Tuesday 080401 As requested, here are the links to the OPT vs. Bionic WOD [...]
Friday 080509
REST! The word around CrossFit is there is a WOD challenge between OPT (2007 CrossFit Games champion) and another CrossFitter out of Florida – “Bionic”. To date there have been 3 WODs posted to YouTube. The video below is of “Bionic” doing the first WOD challenge. As today is a rest day, do you want [...]
Thursday 080508
Workout Front Squat – 80% of your 1RM x5 x5 THEN for MetCon3 rounds for time of:10 – Box jumps (20 inches)20 – 65 lbs Thursters600M Row As we all need to work on our pull-ups, I have attached the following video for a visual on the kipping pull-up…
Wednesday 080507
Workout“Elizabeth”For time 21-15-9 reps of:Clean 135 poundsRing dips As always, SCALE if and when necessary. For some of us that are new to Olympic lifting, high pulls and FS will be good enough. The sub for ring dips is 4/1 bench dips, 3/1 bar dips or 2/1 jumping ring dips. Compare to:TITANFIT: Thursday 080417
Tuesday 080506
Workout“Helen”For time 3 rounds of:Run 400 M/500M row21 – 24k KB or 55 lbs dumbbell swings M/ 16k KB or 35 lbs dumbbells swings F12 – Pull-ups You know the drill…scale to your fitness level. Those that can not do 50 or 35 lbs+ lbs KB swings need to use less weight. If you are [...]
Monday 080505
REST!Enjoy (responsibly) Cinco de Mayo!
Sunday 080504
Workout:3M run or 7k Row See what I am doing here is encouraging you (and me) to run. Compare to:TITANFIT: Sunday 080309
Saturday 080503
I have received several email asking why it is so darn important to lift weights (get stronger…the picture above shows the difference in size of fat weight versus muscle weight). We lift heavy 2x per week so week can get stronger. build muscle change the way we look. Note how much LESS space muscle take [...]
