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How did you find out about CrossFit?
About 18 months ago, I googled handstand
pushup one day while I was bored and the rest is
history.
How did you find TitanFit?
I sent out a message on the CrossFit message board
asking if anyone was crossfitting in Indianapolis.
At that time there were only two of us, Herb and
myself. He messaged me back and we started
working out in his basement way before TitanFit
was ever born. It was a lot more exciting then, with
a total lack of equipment, low ceilings, no light
and trying to not step on anything while also trying
to get a good workout. Herb formed TitanFit in
summer of 2007 and Ive been there ever since.
What it is like working out in the garage?
Its awesome. It is a helluva lot better than the
dungeon/basement we used to work out in. It isgreat in the summer when we can throw open the
overhead door.
How have CrossFit workouts changed you?
I came in as a skinny-fat 180lb unathletic guy. I was
so out of shape and all soft and pretty much just
a nancy. Ive dropped about 15lbs (or more) and
just really developed some GPP that I did not have
before I started. Its also more of a lifestyle change.
Ive adopted much stricter eating habits... Ok,theyre not THAT strict, but Im trying.
What do you like about the workoutscompared to other programs?
Variety. Competition. Visible improvements damn
near every time. Oh yeah, it actually WORKS.
What do you like least?
Front squats. Nuff said.
What would you say to someone who isthinking of starting CrossFit workouts?
Just do it. Youll find a million and one reasons
why NOT to. Probably the first and foremost is that
CrossFit with Herb is HARD. Its not glamerous
or pretty. You might throw up, start bleeding, rip
open your hands and curse him with every labored
breath... but it works. Its fun. Theres a contagious
atmosphere of busting your ass.
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Member Interview
Jerry BergAge: 26
Profession: Financial Account Manager
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By Herb Sampson
My dad could lift anything! I remember once
he and one of my uncles replaced an engine in one of
our old cars. AN ENGINE! No my dad did not have
any special equipment to get the engine in and out of
the car, he and his brother just lifted it uplifted itup with the ease of me lifting the water softener salt.
As I reflect, I also know my dad did HARD
manual labor all of the time. He worked hard so
I could go to college and not have to, but sitting
behind a desk and typing for all these years made me
marshmallow soft.
Yes I went to the gym; I did the pec deck, some
side raises and even threw in some presses for good
measure. I was still soft. Dont get me wrong, I was
gym strong. I could do calf raises with the best of
them. I considered myself fit because I could ride
a stationary bike for an hour and bench press a small
family. I also had Triple A so I did not worry about
lifting an engine. Truth be told, I still do not ever plan
to lift an engine, but now that I CrossFit, I am real
life strong.
So you say, whats real life strong? Real life
strong/strength are the ability to complete any
necessary task. CrossFiter gleefully describes being
real life strong as a hopper. Heres an example:
Person #1 A runner/walker. You know that runner,
the one that run/walks 5+ miles a day and then tells
you how incredibly fit they are and what their VO2
max is.
Person # 2 - The Globo Gym Rat. You know
that person that goes to the $20 a month health
club and tells you that they are at level 12 on some
selectorized piece of equipment like the leg curl
machine.
Person # 3 - The biker. That person that rides their
12 speed 2+ hours a day.
Person #4 The CrosssFitter. You. That person
that does the constantly varied hard as hell workouts.
So heres the scenario: Put any sport/exercise in ahopper/hat (e.g. 1 mile run, 400M run, biking, push-
ups, pull-ups, lifting 40 lbs bag of water softener salt,
obstacle course, you get the idea) and pick out 3 that
all 4 of the aforementioned will compete against one
another in.
The runner is hoping for a 1-5 mile run and
maybe biking. They certainly do not want to sprint
or lift anything relatively heavy. The biker wants to
ride a bike for time and distance. The globo gym goer
wants to do leg extension or pec deck for reps.
You the CrossFiter couldnt care less. Due toreal-world strength you train in unconventional
ways and unpredictable circumstances, just like life
really happens. You have trained for a variety of
endeavors. You are likely to compete well regardless
of what comes out of the hopper. You are ready for
any physical challenge.
Time spent in front of the computer or TV screen
is time lost, as far as fitness is concerned. The human
body will adapt to the demands placed upon it. If
sitting is the main activity, then the body becomes
good at sitting, and not much else.
The human body is designed for movement and
it is extremely durable and adaptable. Whether it is
cutting the grass or painting the house or changing
your own tire when its flat, your body can handle it.
So continue to CrossFit and youll be stronger, really
fit, and healthier all while improving your life.
My Dad Had Old Man Strength
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Dont Be Intimidated
Youve stumbled upon TitanFit, the localCrossFit affiliate in the Indianapolis area. You
might be looking do something about your health,
your weight, and/or your well-being or maybe
youre looking to excel in a sport or a physically
demanding career. Whatever youre trying to
accomplish, youre in the market for a new workout
program. Youve reviewed the content of both
titanfit.com and crossfit.com. You have a basic
understanding of what were about and what we
do here. And now youre intimidated, maybe even
scared, to come in and check us out.For most of you, this sense of fear is brought
about by watching a few of the videos on crossfit.
com, reading some of the workout descriptions, or
talking with other people who have tried CrossFit.
The first time I read the description for Murph 1
mile run, 100 pull-ups, 200 pushups, 300 squats,
1 mile run I got scared. But I overcame that
and completed Murph for the first time the other
day. Please do not be intimidated by these videos,
workout descriptions, or commentary from a friend.You are not required to accomplish a giant feat as a
rite of passage to step through the door at TitanFit.
The beauty of CrossFit is that everything is
scalable. I have scaled several of these workouts
because, at the time, I was unable to perform them
with the prescribed weight or complete all of the
required repetitions. However, by simply showing
up and completing the scaled workout I was well on
my way to establishing a new workout routine and
improving my overall health and wellness. And I
think every one of you would accomplish the same
thing if youll simply give TitanFit a chance.
Quit hiding behind the monitor of yourcomputer. There is nothing to be intimidated about.
TitanFit can provide you with a unique program
tailored to your current level of fitness. The training
is personal, extremely beneficial, and free [no
charge beyond monthly membership dues]. In
addition, Herb is a very social individual and all-
around good guy. There is a sense of community
and culture among the current members and were
always looking to add to our clan. So come in,
challenge yourself and others and reap the rewards
of your effort. Your first workout is free and there is
nothing to be intimidated about!
Members Corner
Kurt FullerAge: 27
Profession: Structural Engineer
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For just $12, you can have your very own TitanFit
T-shirt. Grab one the next time you stop by the gym
or order online at www.titanfit.com.
T-Shirts Still For Sale!
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Who Cares If I Look Stupid?
Someone asked me recently what all of my
affiliate members have in common and I replied,
Theyre all hard workers. But I could have easily
said, Theyve all conquered their fear of looking
stupid.Its difficult to learn as an adult: it requires a
different mindset than when you sat in school as
a child. As adults, were expected to know things,
to be in charge, to be responsible. When youre a
kid, its okay to look stupid: youre not supposed to
know better. Thats why you spend so much time
being taught how to do everything.
So to step forward as an adult and own up to the
fact that you are not the Queen of the World (QOW,
for those military types who love acronyms) and
that you could use some help is a really big step.
You have to be brave to join an affiliate, to offer
yourself up to that kind of scrutiny. But youre
also very smart to do so: there is no quicker path to
better performance than learning from the experts.
Anybody can be QOW in their own garage. (I
regularly reign over the dog and anyone shorter than
me in my garage.) But to be QOW in your affiliate,
even if it only has 20 other people, is exponentially
harder.
Here are four quick ways to make any learningcurve, in CrossFit or in life, much easier:
Check your ego at the door. Open
your ears to what you dont already know.
Dont be one of those people who are only
waiting for the other person to stop talking.
Listen.
Learn to manage your fear of looking
stupid. It will always be there, just learn
to subsume it, like a mountain biker
subsumes his fear of the downhill. Fear
and do it anyway.Enjoy the absence of responsibility. In
your life, youre probably in charge most
of the time, with people depending on
you to make the right decisions. At your
affiliate, let the trainer bear that mantle
and just concentrate on making your body
1.
.
3.
move the way you want it to. Enjoy the
freedom.
Ask questions. Ask a lot of questions,
like a child or a foreigner might. One of
the most astute behaviors of my college
roommate (who was fluent in 8 languages)
was her willingness to say, I dont
understand. Can you explain? in all 8
languages. Because sometimes we just
need more explanation.
So, walk out of your garage and join the party
going on down at your closest affiliate. Go once, if
thats all you need. See if its a good fit. It might be
or it might not be; but youll never know until youopen that door and leave some sweat on the floor.
But get out of your garage and find out how your
best holds up.
Baseball great Ozzie Smith once said, Show
me a guy who is afraid of looking bad and I can
beat him every time. Dont be that guy, and dont
be the gal chained to the treadmill in a globo-gym
because shes too afraid that someone will laugh
at her if she goes near the free weights. Instead,
remember the words of a CrossFitter in a recent
certification video, who said, Were going toembarrass ourselves and its going to be great!
Thats a good learner.
Go grab the kettlebell next to him.
(Text by Lisbeth Darsh/CrossFit Watertown in
Connecticut. Photo courtesy of Larry, Moe, and Curly.)
.
CrossFit and Learning
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CrossFit In The Media
CrossFit Hits The Mainstream
Muscle and Fitness (a very non-CrossFit
publication) trialed CrossFit and reported on the
experience in the latest addition of the magazine.
The articles author trained at one of our Los
Angeles affiliates (Petranek Fitness) for several
weeks before writing the article and surprisingly he
portrays CrossFit in a positive light for a change.
However, it is pretty funny that the magazine found
a way to try to sell supplements as a side bar of
the article. To be fair though, the author did qualify
things by stating that most CrossFitters believe in
obtaining their vast bulk of their nutritional needs
via eating clean.
You may find the text of the article here: http://
www.muscleandfitness.com/training/157
Workout Of The Month
Grindy
A combination of our benchmark workouts Grace
(30 reps of 135 lbs clean and jerk) and Cindy (5
pull-ups, 10 push-ups and 15 air squats, rounds for
time in 20 minutes). The trainers at the Ann Arbor
Certification I attended did this workout during thelunch break. Chris Wood was the first TitanFiter to
give it a shot and his time was 16:51. Are you up to
the challenge?
Heres the workout (for time):
l 0 REPS clean and jerk 135#
l ROUNDS
5 pull-ups
10 push-ups
15 air squats
l 0 REPS clean and jerk 135#
l ROUNDS
5 pull-ups
10 push-ups
15 air squats
l 0 REPS clean and jerk 135#
TitanFit Records
New Records From Ma 2008
Deadlift Seth Wilson 405 5/15/2008
Squat Clean Kurt Fuller 210 5/08/2008
Pull-Ups Seth Wilson 21 5/12/2008Push-ups Seth Wilson 55 5/1/2008
Fran* Seth Wilson 4:55 5/12/2008
Weighted Chin-up
Chris Wood BWT + 90.5 lbs 5/15/200821, 15 and 9 reps of 95 lbs Thrusters and Pull-ups
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TitanFit Goes On The Road
Catch TitanFit At A Park Near You!
Now that the weather has turned nice and we
no longer need gloves for runs, it is time to take
TitanFit out on the road. Starting June 7th (thefirst Saturday of June) and every other Saturday
until October 25th (the last Saturday of October),
TitanFit will hit the streets.
That being the case, make sure you check the
blog, www.titanfit.com, to see which park/track and
where in the Indy metro area that Saturdays class
will be held.
The park/track workouts are FREE to all. This
allows you to bring those unsuspecting friends that
you have told about CrossFit and TitanFit, and let
them see/feel, what the fuss is all about! Power to
the people.
Want us to come to your area? Shoot Herb an
email at [email protected] and give us some ideas.
TitanPics