Archive for June, 2009
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Saturday 090620
TEAM WODWorkout2x50 – Wall Ball Shots30 – Pull-ups50 – Burpees50 – KB Swings2:00 Rest between sets
Friday 090619
Workout“TitanFit Total”Find a 1RM for: Front SquatsWeighted Pull-upBench Press Targeting Belly Fat Here’s a study that came out late last year: Irving et al.Effect of exercise training intensity on abdominal visceral fat and body composition.Med Sci Sports Exerc. 2008 Nov;40(11):1863-72. The study consisted of three groups: No exercise Low intensity aerobic exercise (5 days per [...]
Thursday 090618
Workout Power/Strength Jerk:Your choice, BTN, Rack, Push, Split5 sets of 2 reps Compare to:TITANFIT: Wednesday 090318
Wednesday 090617
WorkoutFor time:3×10 – Burpees (Yea Burpees!)20 – Box Jumps30 – Pull-ups40 – Air Squats100M run/125M row Compare to:TITANFIT: Tuesday 081111 A few years ago a family member told me the worse thing she ever did was moving OUT of a two story house. The following seems to agree… http://consults.blogs.nytimes.com/2009/06/15/stairs-as-fitness-tool/June 15, 2009, 2:13 pm Stairs as [...]
Tuesday 090616
WorkoutBack Squats85%-90% of your 1RM x1, x2, x3 – x3 sets of 85% of 1RM x5 x5 Weighted Pull-upsPerform Pull-ups between each round of Squats. Find a max weight. Compare to:TITANFIT: Wednesday 090513 Tomorrow…ANTI Herb!
Monday 090615
Workout“Elizabeth” with a wheelFor time 21-15-9 reps of:135 lbs CleansRing dipsAb-Wheel Rolls 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. Can’t [...]
Sunday 090614
Rest!Start of the Team WOD2nd RowerTransition to WB (plus we needed JT in a picture) WallBall Fun!
Saturday 090513
results of the 100 Burpee/Burger day… Team WOD today!
Friday 090612
Hey yet another Cert coming to town…September 26th -27thCrossFit Level I CertificationIndianapolis Metropolitan Police DepartmentIndianapolis, IN Workout“Diane”For Time – 21, 15, 9 reps of:225 lbs DeadliftHandstand push-ups Those that, like me, are unable to do handstand push-ups can sub strict shoulder press. For that sub, pick a weight that is about 50% of your BWT. [...]
Thursday 090611
Saw this on a CrossFit Affiliate T-Shirt… Workout“Lynne”5x max reps of:Body weight bench pressPull-ups Compare to:TITANFIT: Monday 090323 For Lynne as rx’d, each “round” is 5 minutes long. Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Pull-ups. Complete as many [...]
