Wednesday 120208

Workout

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).

Push-up Mistakes

Every once in a while, I notice movements that are NOT up to standard.  The latest culprit – push-ups.  During warm-ups and workouts over the last few weeks, we have completed a number of push-ups.  Many of those push-ups just plain sucked!  Yes, yours too.  Not one of us is immune.  I have noticed 3 issues:

Bent body – Your body should be perfectly straight while performing a push-ups. Never let your belly and lower back drop down. Push-ups performed with a good technique not only train your chest, shoulders and triceps but also strengthen your abdominal and inner muscles that surround the spine.  I have seen too many push-ups where the upper body moves and the belly/hips never do.

Dropped head – Don’t drop your head. Many people have the tendency to lean their heads forward trying to reach the ground while doing push-ups. You MUST keep your spine and body in alignment – absolutely straight and that includes straight neck too. By dropping your head, you may tighten your neck muscles or even bump your head against the ground, both of which can cause injury.

Poor range of motion – never fully extending one’s elbows  – I get it…the clock is running and you want to go as fast as possible or you want to rep out 100+ push-ups.  I don’t care!  While full range of motion will add time to your WOD, it is a MUST if you want to get stronger – it is a MUST as it is our standard!  So stop the “chicken wing” flip and or the 3 inch chest bump! 

Top of push-up

Bottom of push-up

Simply put, if your push-ups don’t look like the ones above, YOU ARE DOING THEM WRONG! Be honest with yourself and work to get better!

RANT!

RANT!

Ok, we are all at fault! I know I have “dumped” my fair share of Thrusters from over head.

With that said we MUST change our behavior. For member safety, your safety and so TitanFit is not buying new equipment daily, let’s take better care of the equipment we have.

As examples, no one needs to:
Drop a High Pull from chin high
Drop a Kettlebell from over head
Release the handle on the rowing machine versus placing it back in the cradle

YES, I understand there are times to dump the weights (e.g. failed personal record attempts). In fact I encourage you to do so, for your own safety, during Olympic lifting. It is not necessary, however, to dump a 45 lbs or 65 lbs Thruster from over head. When possible, which is most of the time by the way, lower the weight to hip level before you release. Doing so will prevent the loaded bar/Kettelbell/Dumbell from injuring you, the member working next to you and will allow us all to continue to utilize/enjoy the equipment we all use to get better.

We continually describe TitanFit and its members as family. As such treat the equipment as if it were your own. It is after all.