Archive for September, 2009
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Thursday 091001
JB and KTF doining Swings as part of the TFT WOD 110 Burpees hurts…Thanks JB Workout CFT (CrossFit Total) 1RM for:SquatPressDead Lift Compare to:TITANFIT: Monday 090803
Wednesday 090930
Tomorrow is CFT (CrossFit Total). As Fall has arrived (and like I have said many times) it is time for us to get a bit stronger. To that end, we will Squat (e.g. Back Squat or Front Squat) 2x a week in October with a “Mini” MetCon after the Squat sessions. Tomorrow’s CFT will be [...]
Tuesday 090929
Workout “Helen”For time 3 rounds of:Run 400 M/Row 500M21 – 53 lbs KB or 55 lbs dumbbell swings M/ 33 lbs 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. [...]
Monday 090928
Workout“Nancy”5x 400m Run15 – 95 lbs OHS
Sunday 090927
REST! Finally was able to log in to Outlook. Discovered we missed mentioning Dr. Rick’s Birthday on the September 23rd. Sorry and Happy belated BDay Dr. Rick!
Saturday 090926
FGB! Are you ready? Dr. Rick is starting the first session starts at 0900! Get there and warm up…
Friday 090925
REST! Tomorrow is FGB!…so take it easy today. Maybe a 1 mile run or easy active rest.
Thursday 090924
How many ring pull-ups can you do? Workout: Snatch90% of 1RM x1 x3 Clean and Jerk90% of 1RM x1 x3 Add 5 lbs to:TITANFIT: Monday 090629
Wednesday 090923
06:30 WOD5x Body weight bench pressPull-upsBody weight back squat Let’s take 3:00 rest between sets, a la “Barbara”… post total number of reps, per roundWorkoutTabata TFT / DUTY WODFront Squats…your choice Then “Mini” MetConFor time:25 – Wall Ball (Men – 20lbs 10 feet; Women – 20lbs 8 feet)20 – Push-ups15 – Double-unders (4 to 1 [...]
Tuesday 090922
Workout Press – 1 repsPush Press – 2 repsPush Jerk – 3 reps Yes, that’s it…pick a weight, do 1 press, 3 push presses and then 5 push jerks, per round. THEN“Mini” MetCon 5x250m Row5 – Burpees On Saturday September 26, 2009, Catalyst Athletics is holding the 1st Catalyst Games.http://catalystfitness.typepad.com/catalyst_games/ To date, they have listed [...]
