For time:
20 Thrusters
20 KB Swings 
20 Push jerks
20 Overhead squats
20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

TitanFIt Trainers WOD

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

You got the T-shirt, now what?

I have noticed there are some of us that seem to only want the “trappings” of CrossFit’ting, (e.g. T-shirt, special shoes for running and lifting, etc) but seem to be unwilling to put in the work.

I get it.  CrossFit is underground (not so much anymore with the Reebok connection but you know what I mean) and you are the only one of your friends that has given it a try.  You show your friends and family YouTube videos and painstakingly describe the workouts.  You tell your co-workers how sore you are and show everyone the calluses on your hands.  You speak in CrossFit code (e.g. “Cindy”, OHS, Thrusters, etc…).  You, however, shy away from Burpees, Dead Lifting and never seem to work on your weaknesses.

That’s not CrossFit!

CrossFit is a combination of power movements, sprinting, Olympic lifting, gymnastics, etc.  CrossFit is for the 95%+ of us that will do better with GPP (general physical preparedness) versus focusing on one aspect of fitness (e.g. cardio only).  CrossFit may not be best for those that need to specialize for a specific activity.  If your goal is to run a 4:00 mile, for instance, it is probably best to train like a miler – over all else.  If your goal is to have “Boy Band Abs”, eat less and work those abs.  If your goal is, howeve, to be strong, and fit, I have found that CrossFit is the best to develop that capacity. 

I have been “CrossFit’ing” in one form or another most of my adult life as I have, at one time or another, sprinted, lifted, rowed, etc.  TitanFIt has been around for nearly 5 years, and I have yet to develop an “elevator” speech. 

CrossFit also should not be, MetCon, chipper only workouts.  Too many of us are skipping the lifting, rowing and technical days.  Stop focusing on that single aspect of CrossFit.  I know I was there once too.  It is “fun” to do a bunch of chippers.  It is not, however good for your CrossFit longevity.  You need to be strong, fit and yes, much to my shagrin, flexible. 

One of the better descriptions that I have heard is CrossFit allows you to be ready for all activities.    The example that hit home for me was – if you have a buddy that is a mile away with 1,000 lbs of stones atop of them, it would be great to run there in 4:00 but if you can’t get any  of those stones moved you are not really a big help.  Conversely, if you can move that 1,000 lbs easily but can’t run a mile, you are not a great help either. 

The best part of CrossFit for me is it is “constantly” varied, functional movements done at high intensity.  One of the worst parts of CrossFit is it is “constantly” varied.  What you will find at TitanFit is we build prioritization to the movements to get you stronger and prepare you for that high intensity. 

You will get stronger and build capacity – IF YOU PUT IN THE WORK!  That is the major issue.  PUT THE WORK IN!

Don’t make those CrossFit Affiliate T-shirts mean nothing like all those Hard Rock Café T-shirts I used to see in the 1980’s (yes I am that old).Similar Posts:

2011 GrossFit Games Regional Workouts – Remeber these? -For the Individual Competition- Workout 1 For time: 1000m Run…

Sunday 091101 – I can not believe how fast time passes…Today is the 3rd anniversary of Tita…

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

Wednesday 071031 – Workout:For time:10-32k-KB Swings20-65 lbs Over-head Squat (OHS)30-65 lbs Pow…

Monday 090608 – Workout:For time:10-32k-KB Swings20-65 lbs Over-head Squat (OHS)30-65 lbs Pow…

-For the Individual Competition-

Workout 1

For time:
1000m Run
30 Handstand push-ups
1000m Row

Workout 2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in lbs: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in lbs: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3

21-15-9 reps for time of:
Deadlift (315 lb / 205 lb)
Box jump (30”/24”)

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53 lb / 35 lb)
100 Double-unders
100 Overhead squats (95 lb / 65 lb)

Workout 5

“Amanda”
9-7-5 reps for time of:
Squat snatch (135 lb / 95 lb)
Ring muscle-up

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead lunge (45lb plate / 25lb)
50 foot Sprint

-For the Team Competition-

Team Workouts

Workout 1

For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

Workout 2

Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3

21-15-9 reps for time of:
Deadlift (285 lb /185 lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5

Team “Amanda”
9-9-7-7-5-5 reps for time of:
Squat snatch (135lb / 95lb)
Ring muscle-up

Teams of 2 (1 man, 1 woman). The man does 9 snatches then the woman does 9 snatches with a separate barbell. Then the man does 9 muscle-ups, then the woman does 9 muscle-ups, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot sprint

“Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.”Similar Posts:

Wednesday 120208 – Workout For time: 20 Thrusters 20 KB Swings  20 Push jerks 20 Overhead squats…

Saturday 080705 – WorkoutIf it is good enough for the CrossFit Games, It’s good enough for us!5…

Friday 110422 – Workout CrossFit Games Open 11.5 Complete as many rounds and reps in 20 minut…

Thursday 090514 – The WODs for this week’s Midwest qualifier for the CrossFit Games has been po…

Tuesday 120207 – Workout It is time to ROW! 5x 1:40 on :20 off rest 2:00 then 4 more rounds.  …

5x 1:40 on :20 off rest 2:00 then 4 more rounds.  Try to maintain a 2:00 per 500m pace for the entire workout

TitanFit Trainer’s WOD It is time for Games WODS!
5:00 of 155 lbs Clean and Jerks (Squat Cleans)!Similar Posts:

CrossFit Game Prep Classes – Are you thinking about competing in the regional for the CrossFit Games? Need…

Wednesday 120208 – Workout For time: 20 Thrusters 20 KB Swings  20 Push jerks 20 Overhead squats…

Saturday 080705 – WorkoutIf it is good enough for the CrossFit Games, It’s good enough for us!5…

2011 GrossFit Games Regional Workouts – Remeber these? -For the Individual Competition- Workout 1 For time: 1000m Run…

Thursday 090514 – The WODs for this week’s Midwest qualifier for the CrossFit Games has been po…

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
5-145 lbs Power Cleans
10 -reps of toes to bar
15 -Wall Ball shots

Found an interesting blog (http://xfit2011.blogspot.com/) where the author is statisticaly analizing the results of the CrossFit 2011 open competition.  As a big fella, I had to read the following first

Ooooo, good stuff today.   All the athletes have submitted scores for week 2, which means tons more data.  Logistically, I should be able to make plots a little quicker because I shouldn’t have to reacquire all the personal data (weight, height, region) from everybody again.

The crossfit open doesn’t use weight classes, and the argument put forth has been something along the lines of, “The workouts have all been balanced so heavy weight (easier for heavy people) are balanced with body weight exercises (easier for lighter folks).  Is that true?   Let’s look at some data.

The blue line represents the ‘elite’ or the top 10% of athletes for a given weight (5 lb increments).  The red line is the overall average athlete for a given weight.

Plotted is the performance of athletes across weights for workouts 1 and 2.  To explain further – I have grouped athletes according to their weight (in 5 lb increments), and plotted the mean performance of those athletes.  ’Average’ athletes in a given weight are plotted in red, and ‘elite’ althletes, or the top ten percent of athletes in a given weight, are plotted in blue.  For reference, I have also included the cumulative percentile score chart on the right, since that information isn’t immediately obvious on the open website.  If you wanted to quickly see where a score of 200 ranked on workout 1, you would go directly up from the bottom axis at 200 until it crossed the ‘S’ shaped curve.  From that point, going directly left to the axis will give the percentile score, which in this case is around the 30th percentile.

For workout 1, the curves go up from a weight of 140, peak at 185, then head downward.  Does this make a huge difference?  I think for average athletes the answer is yes.  An ‘average’ 185 open athlete bested 20 percent more people than his ‘average’ comrade weighing in at 230 lbs, translating to an overall rank difference of over 2000 people!

What about for elite athletes?  The mean percentile scores for 140, 185, and 230 pound elites were all in the top 10% of total scores, so I think weight wasn’t too much of an issue for those folks.  The overall pattern is the same though.

As an aside, why should we care about the ‘elite’ catagory of athlete?   Given that there’s 17 total regions, and 50 athletes that move onto the regionals (total 850), I would argue that the top 10% of athletes (~1100) should stand a reasonable chance at moving on to the next round of competition.  Understanding patterns in these athletes should hopefully tell us in the future what’s important for the open.

It’s good be a 180 pounder so far!

The circumstances change a bit when you look at workout 2.  Everybody, say over 220 pounds, should have screamed a collective Bender favorite, “We’re boned!”   Yikes the heavier people were punished on this exercise,  no matter if you were an average athlete or an elite one.   In the elite category, the difference between an average athlete at 180 lbs and one at 230 was a crazy 19 percentile points.  Another stat, no person weighing above 220 lbs cracked the top 5% of scores.   I don’t know how that will translate into a real effect at the end of the open, but if this trend continues I wouldn’t be surprised if there weren’t many 220 pounders that make it to Regionals.

So to answer the question, in there an ideal CrossFit weight for men?  So far in the open, the athletes around 180 pounds have had it pretty good.  There’s still 4 workouts to go, so circumstances could change…

Analysis for the women will hopefully come next!

Similar Posts:

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

Saturday 110702 – Workout Little “KELLY” 5x 200m Run 20 – 24 inch Box Jump 20 – Wall Ball Shots…

2011 GrossFit Games Regional Workouts – Remeber these? -For the Individual Competition- Workout 1 For time: 1000m Run…

Wednesday 120208 – Workout For time: 20 Thrusters 20 KB Swings  20 Push jerks 20 Overhead squats…

Thursday 090402 – Workout10x5 – 135 lbs Power Clean10 – Push-Ups15 – SquatsYes it is “Cindy” wi…

WOD 1:
For Time!
21-15-9 Reps of
Deadlift – Men 275LBS/Women 185LBS
Pullups – Chest to Bar

WOD 2:
7 Double Kettlebell Thrusters – Men (2) 24KG/Women (2) 16KG
11 Burpees
5 Rounds for Time!

WOD 3:
Row 2000M – Damper 3.5 for all competitors

Here’s Some News…

It appears the claims that Cheerios’ quickly lower your cholesterol might be exaggerated…here’s the URL and I have pasted the material.

http://online.wsj.com/article/SB124216077825612187.html#

Cheerios’ Health Claims Break Rules, FDA Says Article
MAY 14, 2009
By JENNIFER CORBETT DOOREN
The Food and Drug Administration slapped General Mills Inc. with a warning over its Cheerios cereal, saying the box’s claims about heart benefits contain “serious violations” of federal law.

In a May 5 warning letter sent to the company and posted on the FDA’s Web site Tuesday, the agency said statements that the product is “clinically proven to help lower cholesterol” make the product a drug under federal law.

FDA warning letter to General Mills Stephen Sundlof, the director of the FDA’s food-safety center, said the agency has noticed a tendency by food companies to cross the line into the drug category by making specific health claims on packaging.

He said the FDA is ready to send out more warning letters if it finds more violators, although it has “no specific campaign” to go after food manufacturers.

General Mills spokesman Tom Forsythe said the Cheerios box’s message saying the cereal can “lower your cholesterol 4% in six weeks” has been used for more than two years. The box cites a clinical study involving Cheerios as part of a diet low in saturated fat and cholesterol.

Mr. Forsythe said the broader claims on the box about heart health have been permitted by the FDA for 12 years. “The clinical study supporting Cheerios’ cholesterol-lowering benefit is very strong,” he said.

The FDA said such specific cholesterol-lowering claims can be made only for drugs, and it suggested that if General Mills wants to keep the box labeling as is, it should file a new-drug application for Cheerios.

Mr. Forsythe said the company would work with the agency to reach a “resolution” on the Cheerios labeling.

“We try to make a bright line here between what can be said about a drug and what can be said about a food,” said Dr. Sundlof. He said a more general claim about reduction in heart-disease risk from eating whole-grain foods may be permissible as long as specific language is used.

The FDA also took issue with a company-sponsored Web site mentioned on the Cheerios box. The Web site discusses the benefits of eating whole grains, but the FDA said some of the health claims about reducing cancer and heart-disease risk don’t comply with agency rules.

The FDA said General Mills must “promptly” correct the violations outlined in the letter or the agency could take enforcement action, such as seizing products.

Dr. Sundlof said the FDA’s review of Cheerios was prompted by a September 2008 letter from the National Consumers League that expressed concerns about the labeling on Cheerios.

The FDA isn’t the only Washington agency in the Obama administration taking a close look at food makers’ health claims. Last month the Federal Trade Commission settled a complaint with Kellogg Co. involving claims that its Frosted Mini-Wheats cereal was clinically shown to improve children’s attentiveness by nearly 20%.

FTC Chairman Jon Leibowitz said the commission would start paying more attention to national advertisers.

The FDA is showing signs of taking a more aggressive stance toward the companies it regulates under acting Commissioner Joshua Sharfstein, who is slated to become principal deputy commissioner once President Barack Obama’s nominee for commissioner, Margaret Hamburg, is confirmed.

Dr. Sharfstein wrote a letter to lawmakers released this week saying he wants to review the agency’s approval in the final days of the Bush administration of a knee device. The device was cleared over the objections of several scientists and managers at the agency.

Write to Jennifer Corbett Dooren at jennifer.corbett-dooren@dowjones.comSimilar Posts:

Wednesday 120208 – Workout For time: 20 Thrusters 20 KB Swings  20 Push jerks 20 Overhead squats…

Are you thinking about competing in the regional for the CrossFit Games? Need to step up the intensity of your workouts. Want to get together with other “Fire Breathers” to test your metal?

TitanFit is proud to announce the CF Games Class. Starting Saturday, January 31st., 2009, once a week, we will conduct a full out, no holds bared, CF Games Workout. The workouts are designed to get you ready for the intense competition. trust me, if you have not amp’ed up the intensity, competition will definitely do it for you.

Contact us for more information. GET READY FOR THE SWEAT ANGELS AND A POSSIBLE VISIT FROM PUKIE!Similar Posts:

Friday 110422 – Workout CrossFit Games Open 11.5 Complete as many rounds and reps in 20 minut…

Wednesday 120208 – Workout For time: 20 Thrusters 20 KB Swings  20 Push jerks 20 Overhead squats…

2011 GrossFit Games Regional Workouts – Remeber these? -For the Individual Competition- Workout 1 For time: 1000m Run…

Saturday 080705 – WorkoutIf it is good enough for the CrossFit Games, It’s good enough for us!5…

Tuesday 120207 – Workout It is time to ROW! 5x 1:40 on :20 off rest 2:00 then 4 more rounds.  …

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)Similar Posts:

Monday 081215 – Workout5 rounds for time of:5 – 275 pound Deadlifts (185 pounds for women) OR…

Friday 110401 – Workout 3rd week of 5/3/1…using 90% of your 1RM for Press, complete: 5 x85% 3…

Friday 100305 – Workout Today we will complete 2 of the 4 WODs for the Midwest Sectional. As…

Saturday 091205 – Today is our programmed rest day. Many CrossFit affiliates are performing a f…

Wednesday 120208 – Workout For time: 20 Thrusters 20 KB Swings  20 Push jerks 20 Overhead squats…