A MetCon from CrossFit’s main page…
3x rounds for time of:
Run 100 meters*
50** Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions***

*If it is raining, row 125m per
**In an effort to keep this under 30 minutes, I suggest a scaled version(s)…either do 30 reps per round or do 50, 35, and 20.
***As we only have 1 GHD, sub Good morningsSimilar Posts:

Thursday 081225 – MERRY CHRISTMAS!Ok, are you back at home, or maybe you are having others to y…

Friday 091225 – MERRY CHRISTMAS!Ok, are you back at home, or maybe you are having others to y…

Thursday 101230 – Workout Back Squat using 90% of your 1RM complete 3 sets of 2 reps Mini MetCo…

Thursday 080828 – Happy B-Day Dad! I think of you everyday.Warm-up Running drills2x 15-25 meter…

Saturday 071110 – Workout”Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups1…

Strength WOD
10 Rep Max BSquat a

add 10 lbs to…http://titanfit.com/tuesday-100427/

MetConWOD
“Anti Herb”
For time:
3x
10 – Burpees (Yea Burpees!)
20 – Box Jumps
30 – Pull-ups
40 – Air Squats
100M run/125M row

Compare to: TITANFIT: Wednesday 090617Similar Posts:

Wednesday 111221 – Workout “Anti Herb” 3x 10-Burpees 20-Box Jumps 30-Pull-ups 40-Air Squats 200m…

Tuesday 081111 – WorkoutFor time:3×10 – Burpees (Yea Burpees!)20 – Box Jumps30 – Pull-ups40 – …

Tuesday 090616 – WorkoutBack Squats85%-90% of your 1RM x1, x2, x3 – x3 sets of 85% of 1RM x5 x…

Thursday 080410 – WorkoutFor time:3×10 Burpees20 Box Jumps30 Pull-ups40 Air Squats100M run/125M…

Thursday 090903 – Will DL’ing…WorkoutFor time:3×10 – Burpees (Yea Burpees!)20 – Box Jumps30 -…

Workout

For time:

4x
400m run
10-45 lbs Thrusters
10-Burpees
100m run
5-45 lbs Thrusters
5-BurpeesSimilar Posts:

Thursday 090122 – Remember the “Anti-Herb” WOD? Man I missed named that one. Check this outWork…

Tuesday 080520 – WorkoutFor time:3 mile run w/ 50 air squats after each milePost splits for ea…

Friday 071214 – WorkoutFor time 21-15-9 of:Burpees (yea burpees!)OHS – 95 lbs500M rowTabata P…

Thursday 090423 – It nice out today. Let’s give the rowers a rest…Workoutfor time:400M RUN!40…

Tuesday 090106 – WorkoutFor time:5 rounds of500M row20 – Thrusters (M45/F33)20 – AB Mat Sit-up…

Workout
For time:
3x
10 – Burpees (Yea Burpees!)
20 – Box Jumps
30 – Pull-ups
40 – Air Squats
100M run/125M row

Compare to:
TITANFIT: Wednesday 090617Similar Posts:

Monday 100607 – Your Choice WOD… Strength WOD 10 Rep Max BSquat a add 10 lbs to…http://ti…

Tuesday 081111 – WorkoutFor time:3×10 – Burpees (Yea Burpees!)20 – Box Jumps30 – Pull-ups40 – …

Monday 090713 – WOW we completely forgot about Christmas in July. Luckily L. H, called, email…

Thursday 090423 – It nice out today. Let’s give the rowers a rest…Workoutfor time:400M RUN!40…

Wednesday 081217 – As tomorrow is a rest day, it’s time to break out a Christmas time favorite…..

200M Run
2:00 Rest

100m Run
2:00 Rest

Intense Daily Workout May Keep Cancer at Bay
WEDNESDAY, July 29

http://news.yahoo.com/s/hsn/20090729/hl_hsn/intensedailyworkoutmaykeepcanceratbay

(HealthDay News) — Increased oxygen consumption associated with moderate- to high-intensity exercise appears to reduce the risk of cancer, a new study has found.

The Finnish study included 2,560 men, aged 42 to 61, whose leisure-time physical activity was assessed over one year. None of the men had a history of cancer, according to the report published online July 28 in the British Journal of Sports Medicine.

During an average follow-up of 16 years, 181 of the men died from cancer. Those who engaged in moderate- to high-intensity exercise for at least 30 minutes a day were 50 percent less likely to develop cancer compared with the other men.

The researchers found that an increase of 1.2 metabolic units (oxygen consumption) was related to a decreased risk of cancer death, especially in lung and gastrointestinal cancers, after they took into account factors such as age, smoking, alcohol consumption, body mass index, and fiber/fat intake.

“The intensity of leisure-time physical activity should be at least moderate so that beneficial effect of physical activity for reducing overall cancer mortality can be achieved,” the study authors wrote in a news release.Similar Posts:

Wednesday 110817 – Workout 8x 200m Run 25-Air Squats Study finds 15 minutes of moderate daily ex…

Thursday 110804 – Workout Row 1000 meters Rest 1 minute Run 800 meters Rest 1 minute Row 500 me…

Monday 100809 – Workout 50-Body weight Back Squats (partition as necessary, this is not timed…

Saturday 080830 – 44 Push-ups today!Today’s team workout starts at 10:15 AM. Get here early or …

Tuesday 101109 – Workout 10x 200m run 5-Burpees 10-KB Swings 1:00 rest between each round… C…

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 Fitness Tool?
By Harvey B. Simon, M.D.

Elizabeth K. Bristow One of the best-kept secrets in preventive medicine is the staircase.

Q.
New York Times reader David Frank of Clayton, Mo., asks the Consults blog:

While everyone knows there is benefit in walking up the stairs rather than using the elevator, is there a worthwhile health benefit from walking down stairs?

A.
Dr. Harvey Simon, associate professor of medicine at Harvard Medical School, responds:

You’re right about climbing stairs; in fact, walking up stairs is one of the best-kept secrets in preventive medicine.

Coaches, cardiologists and housewives have long been in on the secret. Many football coaches “ask” their players to charge up flight after flight of stadium steps to get in shape, and other competitive athletes put gymnasium stairwells to similar use. In the days before stress testing held sway, doctors would often walk up stairs with their patients to check out cardiopulmonary function. Even today, cardiologists tell heart patients they are fit enough to have sex if they can walk up two or three flights comfortably, and surgeons may clear patients for lung operations if they can manage five or six flights. As for housewives, taking care of a two- or three-story home is one reason American women outlive their husbands by an average of more than five years.

What’s so special about climbing stairs? Researchers in Canada answered the question by monitoring 17 healthy male volunteers with an average age of 64 while they walked on the level, lifted weights or climbed stairs. Stair climbing was the most demanding. It was twice as taxing as brisk walking on the level and 50 percent harder than walking up a steep incline or lifting weights. And peak exertion was attained much faster climbing stairs than walking, which is why nearly everyone huffs and puffs going upstairs, at least until their “second wind” kicks in after a few flights.

Because stairs are so taxing, only the very young at heart should attempt to charge up long flights. But at a slow, steady pace, stairs can be a health plus for the rest of us. Begin modestly with a flight or two, and then add more as you improve. Take the stairs whenever you can; if you have a long way to go, walk part way, and then switch to an elevator. Use the railing for balance and security, and don’t try the stairs after a heavy meal or if you feel unwell.

Even at a slow pace, you’ll burn calories two to three times faster climbing stairs than walking briskly on the level. The Harvard Alumni Study found that men who average at least eight flights a day enjoy a 33 percent lower mortality rate than men who are sedentary — and that’s even better than the 22 percent lower death rate men earned by walking 1.3 miles a day.

Since every little bit of exercise is a step forward on the long road to health, walking down stairs is also a plus. But while gravity makes walking up tough, it makes walking down easy on the heart.

Since you’ll burn less than a third as many calories going down a flight as going up, don’t count on walking down to build fitness or shed fat. Still, you use different muscles going down, and they contract differently at that, so going down does make a contribution to your legs. It may also improve balance, but since many older people are a bit challenged in that department, it’s wise to use the railing, or at least be railing-ready.

Want to stay well? Step right up — and, perhaps, down.

Dr. Simon is also on the heath sciences technology faculty at the Massachusetts Institute of Technology and founding editor of the Harvard Men’s Health Watch.Similar Posts:

Tuesday 110405 – Workout AKA “Dave” For time 21, 18, 15, 12, 9, 6, and 3 reps of: Kettlebell S…

Wednesday 090121 – No, we are not asleep. Yesterday’s workout was not kind to Kelin and me…Wo…

Thursday 100422 – Workout “Filthy 50″ For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50…

Monday 110117 – Workout “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 S…

Wednesday 080206 – How fit are you?A recent article written by LA Times Staff Writer, Jeannine S…

Workout
3x
400M Run
3:00 Rest

200M Run
2:00 Rest

100m Run
1:00 RestSimilar Posts:

Tuesday 090526 – Warm-upBand shoulder work is a MUST before this workout!WorkoutFor time:400M …

Monday 080728 – We are on day 11 of the CTD (Chest-to-Deck) push-up ladder challenge. Get 11 …

Wednesday 100331 – Please, don’t forget, We are closed Thursday, Friday, Saturday and Sunday of …

070929 – Workout:Run 400M, 5, 10, 15 and 20Rest 2 minutesRun 400M, 20, 15, 10 and 5of:…

Saturday 090912 – Workout4x (3:00 rest between each round)10 – Back Squat @ 225 lbs or 50% of y…

Workout
JB’s Call
10-100M Sprints.
100% efforts for each!

56 Push-ups today!

Similar Posts:

Thursday 080828 – Happy B-Day Dad! I think of you everyday.Warm-up Running drills2x 15-25 meter…

Monday 080526 – Memorial DayWorkout10 – 100M sprintsRest fully between sprints. Think 60+ sec…

Sunday 080803 – Day 17 of the push-up ladder. 153 to catch-up/buy-in.Workout:100M run20-65 lb…

Saturday 080531 – SW w/ cleans during Linda…Ok, I’ve posted 2 different workouts. In the even…

Thursday 110421 – Workout A MetCon from CrossFit’s main page… 3x rounds for time of: Run 100 …

Warm-up Running drills
2x 15-25 meters of:
Skips
Crossovers
Side Shuffles
Carioca

Workout
2 – 50M sprints (100% effort)
2 – 100M sprints (70% effort)
1 – 200M sprint (70% effort)
2 – 50M sprints (100% effort)
slowly walk to the start of all sprints

42 push-ups today

Similar Posts:

Thursday 110421 – Workout A MetCon from CrossFit’s main page… 3x rounds for time of: Run 100 …

070921 – Sprinting is superior to distance running for building and maintaining muscle…

Thursday 080911 – HAPPY B-DAY JB!WorkoutJB’s Call10-100M Sprints.100% efforts for each!56 Push-…

Thursday 100325 – Workout Running Intervals 3x 400m, 200m, 100m w/ 3:00 rest between each effor…

Tuesday 080812 – I’m feeling old again! With the untimely deaths this past weekend of two infl…

Workout:
100M run
20-65 lbs Thrusters

100 M run
20-Pull-Ups

100M run
20-24 inch Box Jumps

100M run
20-Lower Back Extensions

100M run
20-Sit-Ups

100M run
20-65 lbs Push Press

100M run
20-35 lbs Over Head Lunges

Walk back to the start of the 100M run. Take your time this is a tough workout!

Compare to:
TITANFIT: Saturday 080531Similar Posts:

Sunday 071028 – Workout:100M run20-65 lbs Thrusters100 M run20-Pull-Ups100M run20-24 inch Box…

Saturday 080531 – SW w/ cleans during Linda…Ok, I’ve posted 2 different workouts. In the even…

Saturday 080920 – WorkoutFor time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swin…

Tuesday 080115 – I got a few calls and an email asking for the 50 for today. That being the ca…

Monday 090727 – WorkoutFor time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swin…