Blue Titan Fitness & Self Defense – New You Challenge
Skill & Lecture
WORLD CLASS FITNESS in 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, press, Clean&Jerk and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push up, sit up, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc…hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. -Coach Glassman, CrossFit Founder and CEO
What are Benchmark/HERO WODs:
How do we improve? Improve our nutrition? Improve our athleticism? Performance?
I. Weigh & Measure for Precision
II. Record intake and performance
III. Evaluate these numbers
IV. Make changes or adjustments (more specific to nutrition).
V. Re-evaluate over time.
VI. Repeat until desired outcome is achieved.
INSANITY – doing the same thing over and over again and expecting different results!
Skills & Drills
DEADLIFT (Demo and Instruction)
SUMO DEADLIFT HIGH PULL (Demo and Instruction)
MEDBALL CLEAN (Demo Only)
Additional Reference (At Home Leaning)
https://www.youtube.com/watch?v=qwFvPeN81Bo (The CrossFit Rest Position, Funny, Great Set up)
SUMO DEADLIFT HIGH PULL:
Blue Titan CrossFit Standard (No Measure)
Range of Motion & Blood Flow Drills:
– Jog, Knees up, Butt Kicks
– Shuffle, Carioca, Backwards
– Bear Crawl, Crab Walk
– Lunges, Stretch Kicks
– Inch Worms, Broad Jumps
– Jumping Jacks, Quick/Slow Feet
– Burpees, Push ups, Air Squats
Group Stretch & Athlete Specific Stretch
Deadlift (5-5-5-5-5 (See Comments))
15 Minute Strength Session
3-7 Reps, 4-8 Sets
Rest as needed
Seated MedBall Circle