Saturday 140712


2 Person Team WOD.  Each team member completes:

200m Run

30-Cals Row

30-Lunge Steps

30-Ball Slams

30-Wall Ball Shots

30-Body Rows


Top 20 Fitness Movies Of All Time

Ever have those days when you just don’t feel like working out? Yeah. We do, too.

Since everyone needs a little inspiration now and then, we’ve rounded up our picks for top 20 fitness movies.

1) Rocky I-IV

No explanation necessary.

2) Karate Kid

A bullied young boy (Ralph Macchio) strives to master martial arts and become a true fighter.

3) The Cutting Edge

A has-been hockey star (D.B. Sweeney) and Olympic figure skater (Moira Kelly) are both struggling to get back to the top of their careers, but they’ll have to do it together.

4) Chariots of Fire

Two athletes from Britain compete in the 1924 Olympics. (The theme song to the movie alone may inspire you to run.)

5) Cool Runnings

A group of men set out to become Jamaica’s first bobsled team to make it to the winter Olympics (based on a true story).

6) Vision Quest

A teen wrestler sets out to beat the best high school wrestler in the state—but in order to compete against his rival he has to drop two weight classes.

7) Mighty Ducks

Gordon Bombay (Emilio Estevez) is forced to coach the worst peewee hockey team in the league. Can this hockey team beat the odds?

8) Without Limits

Follows the life of famous runner Steve Prefontaine from his training days to his quest for gold at the Munich Olympics and more.

9) Batman Begins

Average rich-boy Bruce Wayne (Christian Bale) decides to become a superhero, which means he has to be in tip-top shape to protect his city.

10) G.I. Jane

A young woman, whom no one expects to succeed (Demi Moore), enrolls to train as a Navy SEAL.

11) Pumping Iron

In the film that many say made Arnold Schwarzenegger famous, amateur and professional bodybuilders prepare for the 1975 Mr. Olympia and Mr. Universe contests.

12) Step Up

A teen boy befriends (Channing Tatum) an aspiring female dancer in need of help. Will the boy, known for quitting everything, quit this too?

13) Flashdance

An aspiring dancer holding down two jobs wants nothing more than to become a professional ballerina.

14) Ali

Actor Will Smith portrays boxing legend Muhammad Ali in his early days in the ring.

15) Hoosiers

A coach with a seedy past and the local town drunk train a high school basketball team. Based on the true story of the Indiana team that made the state finals in 1954.

16) True Blue

Two crews. One race. And only one team can be victorious.

17) Dragon: The Bruce Lee Story

A look at the life of martial arts master Bruce Lee and his struggle to rise to the top.

18) Breaking Away

A young man from a small town has little motivation to do much—except cycle.

19) Blue Crush

A surfer girl finds herself prepping for a big surfing competition, and falling in love.

20) Bend It Like Beckham

A young girl, naturally gifted at soccer, goes after her dreams of becoming a soccer star, despite her parents’ wishes.

Sunday 081213


One of the things I like best about CrossFit is the ability to scale. People of different strength and fitness levels can do the same workout. How cool is that? Kelin and Mary, pictured above, did the same workout yesterday. Not only that, the finished within: 30 of one another. I bet there isn’t another sport that the two can be compete in at the same time.

As you rest this Sunday, knowing you are likely to make the New Year’s resolution to get in shape…What Is Your Excuse To Wait!

Posted in VID

Friday 081107

As you know, it is now November and it is getting a colder outside. That being the case, we are likely to row a bit more often than run for the next few months.

Rowing properly will improve your times and make you workouts more enjoyable. As such, I thought it is a good time to re-post the following video. It shows some of the common flaws on the Concept II (C2) rower.


For time:
50 – Medicine ball cleans/Wall Balls Shots M20 lbs/W14 lbs

So here’s the drill…Perform a Medicine Ball clean, then from the catch position, perform a Wall Ball shot. Each reps starts from the deck, so drop the ball between each reps.

No Medicine Ball, try M53 lbs/F 35 lbs squat cleans with a thruster.

JSYK, this idea came from the KTF. There are 100 squats in this workout, so it will burn…

Thursday 080925


So you’ve tried to explain what you do at TitanFit to your friends. They give you a blank stare and mumble things like, “that’s insane”, “sounds too hard”, “why” or my favorite, “I need to get in-shape first”. Show them the following and bring them to the FGB this Saturday. See how I tied that in? Nice, right?


What is CrossFit? from Jennie Forman on Vimeo.

Who: TitanFit

What: FGB
When: Noon Saturday September 27, 2008

Krannert Park – 605 S High School Rd. Indianapolis, IN 46241

Map of Krannert Family Ctr:317-327-7375 605 S High School Rd Indianapolis, IN 46241, US

$10 Minimum donation to participate. 100% of the donation goes to Athletes for a Cure – to fight Prostate Cancer
Participation: Individuals, or teams team of 3:1 person completes a round or team of 5 a person per station for each of the 3 rounds
Exercises: FGB was created in an effort to train mixed martial art fighters by simulating the physical demands of a 3 round bout. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds.
The stations are:

Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Your safety is important to TitanFit. As such, we will have a clinic prior to the start of the session to ensure every participant is able to perform each movement. If necessary, we will also adjust/scale the workout to allow all to participate
Posted in VID

Thursday 080904

49 Push-ups today! Look for changes after tomorrow in the BWT warm-ups

Here’s a vid of CF Milwaukee’s Multi Affiliate Competition

Chose 1 (one)
100 – Burpess (yea Burpees)
100 – OHS (60% of BWT)
100 – 2 pood KB Swings,2933,414861,00.html

Alabama is rolling out a creative but controversial program that will subject its 37,527 state employees to possibly humiliating at-work weigh-ins and fat tests. If they tip the scales, they’ll be given a choice: slim down or pay up.

The state is trying to solve two of its biggest problems — health insurance costs and obesity — in one fell swoop.

Beginning in 2010, Alabama, which has the second highest obesity rate in the country, will start charging all of its employees an extra $25 per month for health insurance. (Currently, single workers pay nothing; family plans cost $180 a month.)

But there’s a way to avoid the fee: Get a check-up at an in-office “wellness center,” where nurses will check for diabetes and hypertension and measure blood pressure, cholesterol, glucose levels and Body Mass Index (BMI).

The idea is to encourage employees to act responsibly, lose weight and lower their health care needs. But critics say it will humiliate and stigmatize obese employees and amounts to nothing short of a “fat tax.”

A BMI test uses height and weight measurements to calculate the percentage of body fat in adult males and females. Alabama is using a BMI threshold of 35 — 30 is considered obese, by most medical standards — to determine who doesn’t have to pay the automatic $25 deduction.

Health practitioners often factor in skinfold (fat) and waist circumference measurements while calculating a patient’s BMI.
Does Alabama think you’re fat? Take this humiliation-free BMI test online.
If you’re deemed fit, you’re exempt. But if you flunk the BMI exam, it’s shape up or pay up. Obese workers will be required to see a doctor and will have to show proof of their attempt to lose weight.

The program is optional … sort of. If you don’t take the tests, you’ll have to pay the $25 charge.
The $25-per-month fee is not the only way Alabama hopes to discourage bad health decisions by state employees, said the program’s creator, William Ashmore, executive director of the Alabama State Employees’ Insurance Board. Alabama already charges smokers a monthly $25 insurance fee.

“There are folks walking around with diabetes and hypertension that don’t even know it, and it’s just a matter of time before something catastrophic happens to them,” Ashmore said. “If we can get people to manage their health, we’ll have healthier employees and less healthcare costs.”
He said employees with a BMI of 35 or higher cost the state 40 percent more than those with a BMI under 35, and the program will help in many ways. “This is not a fat tax,” Ashmore said. “It’s not punitive.”

But that’s exactly what critics are calling it: a punitive “fat tax” designed to stigmatize the obese by inappropriately — and possibly illegally — bringing weight into the workplace.
“This is a dreadful, dreadful policy,” said Judith S. Stern, an obesity expert and nutrition professor at University of California at Davis. “Overweight and obese people, especially women, feel that their weight is private, and being weighed at work is like having a prostate exam in the hall. It’s not appropriate.”

Critics also say Alabama’s program borders on discrimination by using obesity, which is medically categorized as a disease, as its benchmark.
“I think it discriminates against people with a disease — obesity is a disease,” Stern said. “Would you charge more money if they had breast cancer?”

Alabama’s program is a dangerous step on a very slippery slope, says Mark V. Pauly, professor of health care systems at the University of Pennsylvania’s Wharton School of Business. “The unanswered question is, ‘How much you want to do this?'” he said. “If you got lung cancer because you smoked, do we charge you a penalty there? What about couch potatoes? Do we put all the employees on treadmills?”

Medical and social considerations aside, other critics say it’s just not going to work. “There’s the thought that obese people are weak-willed, and if we charge them more they won’t be as fat,” Stern said. “This assumes they have control over what’s involved, and often they don’t.”
And there’s the cost factor. In its efforts to reduce heath care costs Alabama will spend an extra $1.6 million for health screenings and programs next year.

“From the viewpoint of the employer who provides health care and pension, this kind of cancels out,” Pauly said. “What you lost on health care you get back in pension plan, because now these people are living longer.”

Whatever the plan, a company’s success in lowering health care costs and curbing obesity could depend entirely on how it’s framed. Rewards tend to work better than punishment.
“It’s possible to set these things up to look like more like carrots than sticks,” Pauly said. “And people tend to respond better to carrots.”

Alabama isn’t alone in its struggle to cut costs and curb obesity. Two-thirds of American adults are overweight or obese, according to a recent report from Trust for America’s Health, a nonprofit organization based in Washington, D.C.

Clarian Health Partners, a hospital chain in Indiana, has taken a different approach. In 2009, they will start deducting money from the paychecks of workers who do not meet — and don’t show efforts to meet — various health criteria. Smoking without trying to quit will cost $5; high glucose, high blood pressure and high cholesterol levels will cost $5 each; a high Body Mass Index will cost $10.

This is also happening abroad. Japan is monitoring the waist measurements of its policyholders, according to official government websites. Citizens receive jury duty-like summonses to appear for measurements — and if they’re too fat, their employer will be slapped with a hefty fine. The maximum waist size allowed for men is 33.5 inches and 35.4 inches for women.

It’s unlikely that Japan’s program will catch on stateside, but that doesn’t mean Americans are off the hook. Alabama’s so-called “fat tax” could just be the beginning of a trend.
“A lot of employers are talking about this,” Pauly said. “There’s the feeling that you have to do something. What you do then is a matter of design and discretion.”

As for Alabama, Ashmore is sure that those who have their doubts will soon come around. He encourages workers to swing by his Montgomery office to pick up pamphlets about the program and to learn more about reducing their Body Mass Index.

But to get to his second-floor office they’ll first have to make it past the Chick-Fil-A downstairs (average meal: 1,000 calories).

Saturday 080607

It has been 1 month since we last did Helen. So let’s give it a whirl today.

“Helen”For time 3 rounds of:
Run 400 M/Row 500M (if your “normal” 400M run is sub 2:00 and you are rowing today, sub a 400M row for the 400M run. If like me you are 2:00 +, sub a 5ooM row)
21 – 24k KB or 55 lbs dumbbell swings M/ 16k KB or 35 lbs dumbbells swings F
12 – 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. If you are unable to complete an un-assisted pull-up, jumping pull-ups (at a 2 to 1 sub) are allowed

Compare to:
TITANFIT: Tuesday 080506