Friday 130628


20 – Thrusters (95,65)
400m Run
20 – KB Swing (53,35)
400m Run

TitanFit Trainers do 3 rounds!

What has happened to me?!  From The Oprah Magazine via The Huffington Post.  Someone PLEASE gas up The Partridge Family Van.

CrossFit: How To Build Muscle With The Popular Workout

Posted: 06/26/2013 10:16 am EDT  |  Updated: 06/26/2013 9:58 pm EDT


One woman was naturally slender and woefully weak — until she discovered the singular rush of heaving barbells toward the sky.

By Karen Valby

For years, my version of strength training involved lazy biceps curls with a pair of canary yellow two and a half-pound weights during commercial breaks. “You’re so teeny,” people would say when they hugged me, as if talking about a baby bird. I took their comments as praise, even as I stewed over the imperfections (short legs, thick ankles) beneath my delicate shoulders.

But two years ago, drained by work and motherhood, I’d shrunk to an angular 110 pounds. Though I admired my slender arms in pictures, I felt listless. My neighbor JoEllen suggested I check out a CrossFit gym she’d joined (the gym, which offers intensive strength and conditioning training and is popular with the Marines, has locations all over the country). “I hate working out, but I love lifting heavy shit,” JoEllen told me. Her passion was appealing: I wanted to feel that turned on by my workout.

During my first few classes, the humiliations were endless. I whimpered while squatting a 25-pound “training” bar as the women around me — mothers, surgeons, musicians — pressed 100 pounds or more over their heads and then threw their bars down like used tissues. Attempting a back squat, I fell forward and became pinned under my bar, requiring my coach, who conjured the cranky drill sergeant in Private Benjamin, to rescue me. I thought often of quitting — until the morning I added a five-pound weight to either end of my 35-pound bar and timidly heaved it into the air. My classmates cheered like I’d just medaled at the Olympics. Suddenly it didn’t matter that I was the weakest person in the room. I was stronger than I’d been the week before.

Over the next several months, I came to appreciate that my barbell left no mental space for anything but my quivering arm muscles and tightening core. When I got home I’d admire the broadening V of my back, the pronounced curve of my hamstrings. And when my four-year-old daughter drew a picture of me with a crude barbell at my feet (saying, “When I grow up, I’m going to be strong like you”), I knew there was no turning back.

I’m now 39, and for the first time I look upon my body with unabashed respect for all it can do and lift and bear. The other day my coach told me that my butt was looking bigger. “Oh my God,” I said, awash in pride. “Thank you!”

Wednesday 101215

WOW…only 10 more days until Christmas!

Clean, 1RM
Bench press, 1RM

TitanFit Trainers WOD
Add – Front Squat 1RM

Study: Exercise key to keeping off excess pounds

More than 30 percent of American adults are obese and many try to lose those pounds they’ve packed on over the years. But young adults who keep exercising are more likely to minimize weight gain later in life.

Being physically active is a key component when it comes to keeping excess pounds at bay as you get older.

For those who have always been active, exercise is a way of life.

Dr. Arlene Hankinson from Northwestern University’s Feinberg School of Medicine studied a group of young adults starting at age 18 to 30 who took part in a long term study looking at coronary artery risk factors. Their physical activity levels were tracked at six different times over 20 years.

“Maintaining higher levels of physical activity over time was associated with gaining less weight as you transition from young adulthood to middle age,” said Dr. Hankinson.

Hankinson emphasizes that women benefit more than men from maintaining higher activity to prevent weight gain.

But it’s not easy.

Of those studied, only 11 to 13 percent were able to consistently maintain high intensity workouts.

The study appears in this week’s JAMA Report.
Story posted 2010.12.14 at 04:06 PM CST

Tuesday 101019

For time:
1k Row
50 – 45 lbs Thrusters
30 – Pull-ups

TitanFit Trainers WOD
“Jackie” x2
Yes, that’s right do it TWICE!

Tomorrow we Dead Lift…

Update: Jillian Michaels Responds to “Fraud” Allegations 

Michaels in April at a youth football clinic in New York.
AP Photo/Seth Wenig

This week Jillian Michaels’s reputation as a fitness trainer was called into question by a much-buzzed-about Los Angeles Times op-ed. 

Jillian responded to those allegations on Wednesday, telling “Apparently I’m an actress. Shame on the Los Angeles Times for saying I’m a fraud and not a trainer. I currently own two certifications, one of which doesn’t expire. I developed my own continuing education program for trainers, with sports medicine doctors. I’ve been a trainer since I was 17 years old for 19 years.” 

(Neither the bio on Jillian’s website nor her “Biggest Loser” bio at list information about the certifications.)

Michaels also told Us she plans to take legal action: “I’m going after them,” and added: “They didn’t do any of their homework. They flat-out [lied]. It’s defamation, it’s libel, it’s full-on.”

Jillian Michaels built her fitness empire on the success of her tough-love persona on NBC’s “The Biggest Loser” and “Losing It with Jillian,” where the personal trainer teaches desperately overweight contestants how to lose weight The Right Way: Eat less, move more. 

As her many happy Read more Tuesday 101019