Archive for April, 2009
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Friday 090501
Workout CrossFit Total (CFT)1RM for:SquatPressDead Lift Compare to:TITANFIT: Wednesday 090225Unable to do the CFT today, try:10,9,8,7,6,5,4,3,2 and 1Power Clean @ .75% of bodyWeightPull Ups OR 4x400M Run25 – Push-ups25 – 53 lbs KB Swings
Thursday 090430
It is raining and tomorrow is CFT…so today we ROW! Workout5:00 steady pace warm-up THEN 3×1:00 row1:00 rest 2:00 row2:00 rest 3:00 row3:00 rest These are genuine efforts – don’t slack. Compare to:TITANFIT: Friday 080815
Wednesday 090429
Summer Hours (Closed on Sundays) are now in effect. As such each, Sundays will be the official TitanFit Rest Day. WorkoutJerkfind your 1 RM As you know, the CFT is Back Squat, Press and Deadlift. Going forward, the TitanFit Total (TFT) is Front Squat, Bench Press and Weighted Pull-ups. We will test BOTH periodically…so get [...]
Tuesday 090428
WorkoutAMRAP 20:00 of:20 – 24 inch Box jumps15 – 110 lbs M/75 lbs F – Push Press10 – Pull-ups Get your mind right…CFT Friday May 1st!
Monday 090427
Congratulations to Dr. Chris and Carol for completing their CF Level 1 Certification! TitanFit keeps getting better for YOU!click picture to enlarge…Workoutfor time:21-15- and 9 reps, of:Squat Snatch (95 lbs M/65 lbs F)* – Unable to get a full Squat Snatch, do a Power Snatch and add a OHSPull-ups *As always, ask us how to [...]
Sunday 090426
WorkoutNice easy 3 Mile run or 5K row. Compare to:TITANFIT: Friday 090102
Saturday 090425
Rest! TitanFit thanks the Firefighters that stopped in for the WODS. We hope to see you next year.
Friday 090424
Kurt, Good Luck Today!WorkoutOverhead squat – heavy single (85%-95% of 1RM)Power snatch – 80% x 1 x 4 “Mini” MetConfor time:3x400M Run10 – PushPress (95 lbs M/65 lbs F)10 – Pull-ups
Thursday 090423
It nice out today. Let’s give the rowers a rest… Workoutfor time:400M RUN!40 – Air Squats30 – Sit-ups20 – Push-ups (Remember we have Rings!)10 – Burpees! You can sub Pull-ups for Burpees. Yes I am out of town so I posted Burpees again!
Wednesday 090422
MorningFDIC WOD – FGB (Fight Gone Bad)!Start Time 6:00 AM…doing so will allow everyone to get to the opening ceremonies. EveningTitanFit WODBench Press5 sets of 5 reps @ 80% of your 1RM THEN “Mini MetCon”Tabata Pull-ups
