CFT

CFT today. Going for 700lbs.

Deadlift

Deadlift

new 1 RM - 355lbs

Then
max rep pull-ups - 23

My previous Deadlift PR of 300 was 2/27/09 during CFT. So my max went up 55lbs since then.

OHS

Overhead Squat

Find a new 1 RM

up to 150lbs (PR)

Then:

3x
15 ring dips
20 lateral hops

Time - 5:50

Baseline

Baseline

500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Time - 4:20

Then

Deadlift 235lbs 5x4x3x2x1

Press

up to 115# (PR)

Mini
3 Rounds of:

400m run
20 - 24" box jumps

Time - 8:15

:43 second improvement from 4/3/09

Lockdown 2

I am starting a Paleo lockdown again starting tomorrow. I haven't been good at all with my diet lately even though I have been to Titanfit religously the last few weeks.

updates

I've been terrible about keeping this updated. I will be doing a better job here coming up.

Cleans

Power Cleans

up to 180 lbs (PR)

Old PR of 165 got smashed. Herb made me do a FS on that clean and I thought I was going to pass out.

Angie

"Angie"

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

25:59

Pull-ups and Push-ups just killed me.
Took me 10 min to do the pull-ups and 8 min to do the push-ups. May have done 10 more pull-ups then I should have.

5 rounds of:

10 Box Jumps
10 Burpees
10 Pull-ups

Time: 14 min I think

WOD

Push Jerk

up to 155lbs (PR)

FRAN!!!

"Fran"

3 rounds
21, 15, 9 of

Thrusters (scaled to 65lb)
Pull-ups

Time - 6:54

This was my first Fran attempt. I have no words to describe this workout. It feels like an all out mile sprint. Thrusters just zap all your energy.

Easter

Was in Evansville for Easter this weekend.

3 rounds of:

800m run
15 burpees

Time - 13:56

wod

10 rounds of

Wallballs
Pull-ups

This workout is a killer....

Deadlift

Deadlift

3x3 @ 275
1x1 up to 295

Then:

500m row

Time- 1:30 (PR) and TitanFit record

WOD

3 rounds of:

400m run

10 pull-ups

10 push-ups

Time: 8:31

Rowing "Helen"

Time - 11:55


I found it funny that my rowing was 3 seconds faster than my running Helen.
I didn't break swings at all which of course made for a faster time but I will definately
be faster when i do the run again.

WOD

Mini Metcon

3 rounds of

400m run
20 - 24" box jumps

time - 8:58


Then:
Press up to 105lbs

"Dave"

21, 18, 15, 12, 9, 6, and 3 reps of:
Kettlebell Swing
Ab-Mat Sit-ups
Box Jumps (20 inches)
Push-ups

Time: 14:19

Deadlift and 800m run workout.

3 rounds of 800 m run
and 21-15-9 Deadlift

time - 15:27

weight scaled to 175lbs

Herb and I decided I could have done more weight. Did all sets unbroken.

"Helen"

Helen:
3 rounds of

400m Run
21 - kbs (53lb)
12 - Pull-ups

Time - 11:58

First time doing this workout not scaled. I was very pleased with the time.
Just wanted to finish under 14 min.

WOD

Press - up to 110lbs. (PR)

Then Mini-Metcon

of Row and Wall-balls

beat Watson.

Cool workout.

WOD

21-15-9 of:

60% 1 RM Backsquat (120lbs)

Double rep bench dips

Time: 8:03

AMRAP

30 min AMRAP:

5 pull-ups
10 push-ups
15 sit-ups

18 rounds

Such a long workout. Overall not too bad though.

Bench and Run

Worked on bench press

3x5 - 135
3x3 - 155
1x1 - 165

then 6 - 135

11 push-ups with 20lb weight vest
11 push-ups w/o vest

5k run - 20:57 (PR)

I haven't ran a 5k since I started crossfitting. This is a PR for me by about 30 sec. Amazing how great that time was with hardly any running in 4 months. The course might have been a few hundredths of a mile off but I also had plenty left in the tank i could have sprinted another 400m.

Crossfit = Badass

"Jackie"

"Jackie"
for time:

1000m row or 800m run
50 - 45lb Thrusters
30 - Pull-ups

Time: 8:57

My first Jackie! We mapped out a new running course that was a little short. I think I ran about a 600m run. I was kind of mad about that but what can you do.

Congrats to JB for the new record w/ the row.

Power Cleans

Power Cleans

up to 1 rep max

1 RM - 175lbs

I'm pretty happy with this. I am 5lbs off of being able to clean my body weight.

Tabata

Tabata-
20 sec work w/ 10 sec rest.. 8 rounds of

Push-ups - 7
Squats - 13
Pull-ups - 4
Sit-ups - 12
Row - 6

Total: 42

Sampson beat me by 1.. Not going to happen next time.

WOD

21-15-9

Row
KBS - 53lb
Pull-ups
Sit-ups

Time: 11:56

Rowing Workout

row for minutes of

1-2-3-4-3-2-1 with equal rest in between

Total distance. 4200m or close to that.

CFT

CFT

Squat - 175 Way off my PR. My legs were weak. I contribute this to not being at TitanFit for a Week.

Press - 105 (PR)

Deadlift - 300 (PR)

Total - 580 (PR)

This a PR by 5 lbs. Would have been much better if my squat was even close to my max.

Pull and Push

Pull-up Ladder - 10 plus 10, 9, 2

Started going back down the ladder but ran out of steam.
76 total pull-ups by far the most I have ever done.

Push-up Ladder - 10

Once again my weakest movement.
Had good form today. Chest to deck and elbows locked out at top.

Too many Wall-balls!!

WOD:

1000m row
50 - wall-balls

750m row
35 wall-balls

500m row
20 wall-balls

time: 17:11

Not bad of a workout. Wall-balls took it out of me.

WOW

workout on weakness

Bench Press-
various weights and reps up to 1rm

1rm - 165lbs

TitanFit Open House

Did FGB today at the open house. We had 5 people doing it simultaneously.

FGB - 217.

Well off my PR but that was at the garage with 8 ft wall-balls. 10ft makes a huge difference.
I was also still tired and sore from Cindy and my new eating habits.
I will destroy this next time.

Friday the 13th

Worked on Snatch today.

Day 3

Breakfast: (actually lunch)
3 oz steak
broccoli
20 oz of water
banana

WOD

Cindy:
AMRAP in 20 min:

5 pull-ups
10 push-ups
15 squats

12 rounds (PR)

First time I have done this since my first day at TitanFit. I think I got around 6 or 7 rounds back then. Jumping pull-ups of course and some push-ups from the knees.

This time around though as rx'd. First time finishing a workout with all kipping pull-ups.
It felt great! (after i was finished of course)

Lockdown Day 2

Breakfast:
1 - banana
20 oz of Water

Lunch:
1 - 5 oz Steak
Cashews

Dinner:
Big Salad
4 0z Steak
24 oz of Water

After Work:
Apple
2 pieces of Canadian Bacon
2 Eggs
A few Cashews
24 oz of Water

I was a little light headed at times today. I am sure that is from lack of sugar the last 2 days.
I fought through it. A guy at work was eating hostess cupcakes and I wanted to beat him and take them away. All in all not too bad. I survived!

Lockdown!!!

A few of us at TitanFit are locking down our eating for 30 days.
This is day 1. I will track my food intake and my workouts throughout
the 30 days on here.
I know this is going to be hard. Just hoping the motivation from
everyone will help out.

Breakfast:
2 eggs
1 Banana
24 oz Water

Lunch:
Big Salad w/ Chicken Breast
24 oz water

Dinner:
4oz of Cod
2 c Broccoli
20 oz water
Banana

After Work:
Banana
handful of nuts

Team Workout

2 Person Team:

125 - Sit-ups

100 - Burpees
75 - 53 Lbs KB Swings
50 - Ring Dips

DJ and Me - 13:25
Berg and Fuller - 13:50

I liked the order we went. burpees, dips, sit-ups, swings

We were able to make up a lot of time on dips because I had to scale by jumping.
Ring Dips are hard.

Cleans

2 position cleans
worked up to 1 rm

155 lbs from 2 postion

Could have gone higher from the floor.

then:
Mini Metcon
3x
500m Row
15 pushups
7:20

SINdee

SINdee

AMRAP:
5 - KB swings (53lb)
10 - 20lb wallballs
15 - 12 in line jumps (over and back=1)

11 rounds... wow this sucked.

Sampson needs to keep his creative mind to himself!

Wallballs were terrible for me. When i started my 2nd round I knew this was not going to end well.

Rowing on Super Bowl Sunday

Rowing Interval Workout

1 min row/ 1 min rest
2 min row/ 2 min rest
3 min row/ 3 min rest
4 min row/ 4 min rest
3 min row/ 3 min rest
2 min row/ 2 min rest
1 min row/ 1 min rest

Total meters were somewhere around 4500 I think.
I know it was close to a 5 K

Deadlift

Worked up to 1 RM

135lb x 5
185 x 3
etc....

280lbs max PR

Didn't know I was going for a PR today but achieved one.

WOD

For time:
Reps of 21, 18, 15, 12, 9, 6, 3

53lb KB swings
Sit-ups
20" Box Jumps
Push-Ups

This workout is a lot tougher than it looks.
I continue to struggle with push-ups. I had to go to knees during the 3rd set.
I hope some of that was caused by doing Barbera 2 days prior.

Babs

Barbera

mod to 3 rounds
20 pull ups
30 Push ups
40 Sit ups
50 Squats
3 min rest in between each round

This workout is terrible and i only did 3 rounds instead of 5
Round 1: 4:30
Round 2: 5:20
Round 3: 5:33

First set of pull ups did 8 consecutive!! Shocked myself.
It was short lived had to go to jumping.

Squats

Back Squats

5 x 5 at 80% of you 1rm

5 x 5 @ 160lbs

First WOD at New Box

4 Stations 1 min at each

KB swings
Sit ups
Wall ball
Row

10 ft WallBalls killed me. They suck.

Rowing and Press

5 rounds of:

65lb press and 500m row

10:29

Had to push press last set and a half. Still a little weak.

Helen

First day back after a long bout with the flu.

Helen

Time 13:29

Squats and Jumps

Front Squat - 4x5 135lbs

Mini Metcon
7 Rounds:
7 53lb SDLHP
7 18" Box Jumps

time: 4:26

Most I have ever FS I think. My lower back is sore, so I need to work on keeping the elbows up as the weight gets heavy. Metcon was vicious. My legs were on fire during the jumps and I still hate SDLHP.

Lynne

5x5 min rounds:

max rep bench press

Pull-ups

Scaled to 115lb BP
Pull-ups Kipping and Jumping

round 1: 10 BP 4k, 6j
round 2: 10 BP 6k, 4j
round 3: 8 BP 5k, 5j
round 4: 7 BP 6k, 4j
round 5: 6 BP 7k, 3j
Total: 91

My bench press is weak but I was really happy with how many I got. Shows how much push-ups have helped out my press. Today was the first workout that I tried to do kipping pull-ups. I still need to work on them but I was really happy that I could do that many.

Off

A much needed rest day.

Really Tough

5 Rounds of:

500 m row
20 - 33lb Thrusters
20 - ab-mat sit-ups

21:29

My legs went quickly. After 150 air squats yesterday I tired on the Thrusters. So there wasn't much thrust to them. Kurt beat me by 2 mins. Still was satisfied.

Cindyish

10 rounds of:

5 pull-ups
10 push-ups
15 air squats

11:30

Had to break to knees after 6 rounds of push-ups. I still need work but I have come a long way on push-ups. This was the first CF workout I did and it absolutely killed me the first time. Had to lay on the bench for 15 min afterwards.

CFT

1 rep Max of

Squat: 200lbs (PR) previous: 160lbs
Press: 100lbs previous: 95lbs
Deadlift: 275lbs (PR) previous: 250lbs

CFT: 575 lbs (PR)

My press is weak but that is an area that I will improve on.

This is the baseline for many of our workouts. This also shows how much progress I have made in just under 2 months time. I can't wait to see this when I do it again in a few months.

RUN!

above 40 degrees today. Time for a Run.

1 mile run: 6:16 (PR) and Titanfit Record. Also 800m 3:02

Then:

Clean and Jerk Ladder

6 rounds @ 85lbs

1 rep 1st min, 2 reps 2nd min and so on.

Fight Gone Bad!!!

FGB

3 rounds of 1 min work at each station
20lb Wall-Ball
70lb SDHP
Box Jumps
75lb Push Press
Row for Calories

Total Reps: 254

First workout with lifts involved that I did as Px'd. I've came a long way in 1.5 months time.

Happy New Year