Meal of the Day
Friday, May 17th, 2013
Workout of the Day
Deadlift
3 @ 70% 1 RM
3 @ 80%
3+ @ 90%
then...
Tabata Mashup for 8 rounds of:
Kettlebell Swings
Squats
DB Push Press
Post heaviest load, number of reps, and TOTAL number of reps for the met-con to comments.
Julie knockin' out some reps.
QUOTE"No man is sane who does not know how to be insane on proper occasions." - Henry Ward Beecher
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Thursday, May 16th, 2013
Workout of the Day
Bench Press
3 @ 70% 1 RM
3 @ 80%
3+ @ 90%
then...
4 Rounds for time:
50 Double Unders
10 Thrusters (115, 75)
Post heaviest load, number of reps, and time to comments.
Katie and Adam (the blur) doin' work.
QUOTE:"Dogs only bark at moving cars." - Donald Rumsfeld
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Wednesday, May 15th, 2013
Workout of the Day
8 Rounds for time:
3 Squat Cleans (155, 105)
3 Jerks (155, 105)
10 Box Jumps (24, 20)
1 Bear Crawl - 50 ft. (25 ft down and back)
Run 200m
then, if there's time...
midline work
Post time to comments.
Deadlifts with Bob.
QUOTE:"Your greatest risk is in thinking too small. Think big. Life is too short to think small." - Ritu Ghatourey
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Tuesday, May 14th, 2013
It is, you know. Regardless of what your training goals are - conquering double unders, getting your first muscle-up, lifting heavy in the O-Lifts - you have to be willing to do more than just attend regular classes. It's going to take extra work on your part - coming to the box early, staying late, practicing at home. Yes, this will often involve some level of sacrifice and an extra amount of effort so if you're not willing to go there, then don't complain when you don't reach your goals. No amount of wanting something can ever replace actually working for something. Try it and see.
Workout of the Day
Back Squat
3 @ 70% 1RM
3 @ 80%
3 + @ 90%
then...
15 minute AMRAP
10 Burpees
15 Sit-Ups
20 Walking Lunges
Post heaviest load with number of reps and AMRAP number to Comments.
John and Jesse hitting the pavement during an early morning WOD.
QUOTE: "Laziness doesn't fly. It's all in the practice. It does take work and it ain't easy - but man, the rewards!" - Susan Powter
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Monday, May 13th, 2013
TCF Kids ages 5-8 years meet tonight at 6:30. Parents, don't forget to send them to class with a "brain work" activity for the finish.
Clean up, clean up, time to wipe your sweat up! Just a reminder....if you leave a mess on the floor, please make sure you don't leave it there for the next class. Paper towels and disinfectant spray are available and if you don't know where they are, just ask.
Shhh... the coach is talking! Please be mindful of when your TCF coaches are giving instruction to the class and refrain from talking to your neighbor. If we had a dollar for every time we had to repeat something we just announced...well, we'd be able to buy another GHD machine.
You've now got plans for the evening of May 31st. Check the Announcements and plan to be there!
Now, let's get to work....
Workout of the Day
Press
3 @ 70% 1 RM
3 @ 80%
3+ @ 90%
then, for time...
15 Hand Stand Push Ups
3 L-Pull Ups
12 Hand Stand Push Ups
6 L-Pull Ups
9 Hand Stand Push Ups
9 L-Pull Ups
6 Hand Stand Push Ups
12 L-Pull Ups
3 Hand Stand Push Ups
15 L-Pull Ups
Post heaviest load and number of reps, as well as time for met-con to comments.
Our gal, Becky, becoming a machine.
QUOTE: "There's been a mistake. You've accidentally given me food that my food eats." - Ron Swanson, after being served a salad
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Friday, May 10th, 2013
End of the week, again. Make the most of today and round out a good stretch of training.
Workout of the Day
Deadlifts
5 @ 65% of NEW 1 RM
5 @ 75%
5+ @ 85%
then...
AMRAP in 10 minutes:
12 Pistols
12 Kettlebell Snatch (55, 35)
12 Box Jumps (24, 20)
Post heaviest load, number of reps, and time for AMRAP to comments.
Milan - straight up.
QUOTE:"Such as we are made of, such we be." - William Shakespeare
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Thursday, May 9th, 2013
Workout of the Day
Bench Press
5 @ 65% NEW 1 RM
5 @ 75%
5+ @ 85%
then...
For time:
125 Double Unders
100 Push Ups
75 Kettlebell Sumo Deadlift High Pulls (55, 35)
For the High Pulls, the hands must touch the chin every rep. Post heaviest load and number of reps, along with time for met-con to comments.
OK, the snowmobile is cool, but the next part is what we'll be practicing tomorrow....
QUOTE:"The whole story of human and personal progress is an unmitigated tale of denials today - denials of rest, denials of repose and comfort and ease and pleasure - that tomorrow may be richer." - James Carroll
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Wednesday, May 8th, 2013
Workout of the Day
"Nicole"
AMRAP in 20 minutes:
Run 400m
Max rep Pull Ups
Post number of rounds completed, number of pull ups each round, AND number of total pull ups to comments.
We have lift off.
QUOTE:"Great is the power of habit. It teaches us to bear fatigue, and to despise wounds and pain." - Marcus Tullius Cicero
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Tuesday, May 7th, 2013
Workout of the Day
Back Squat
5 @ 65% NEW 1RM *
5 @ 75%
5 + @ 85%
then...
2 Rounds for time:
500 m row
20 Wall Balls (20, 14)
10 Burpees
20 Kettlebell Swings (55,35)
*Your new 1 RM for the Back Squat for the next 3 weeks will be 10 lbs. more than your last 1 RM. You should figure your percentages off of this new number. If you have only obtained your 1 RM in the last 2 weeks or so, stay with that number.
Post heaviest load, number of reps in last set, and time for met-con to comments.
Kathleen mid-swing.
QUOTE: "We sleep safe in our beds because rough men stand ready in the night to visit violence on those who would do us harm." - George Orwell
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Monday, May 6th, 2013
Another busy week is about to begin but don't let all of the other amazing things you have going on in your life get in the way of your CrossFit. If you haven't done so already, go ahead and decide now what WODs you are going to attend this week and then schedule them on your calendar. Go one step further and tell someone when you plan to be at the box and then ask them to hold you accountable. Heck, you can even send us an email letting us know when you'll be here. Just don't diss out because we never go easy on the penalites.
There are two spots left in the weightlifting session tonight. Sign up and come get your O-Lift on!
Parents, be sure to check the calendar for the right TCF Kids class for your kiddo. We start splitting the kids up by age group this week. Also, remember to send your child to TCF Kids with some type of "brain work" activity that they can work on at the end of class. We're building bodies and brains!
Workout of the Day
Press
5 @ 65% NEW 1RM*
5 @ 75%
5+ @ 85%
then, for time...
10 Deadlifts (225, 155)
5 Muscle Ups
8 Deadlifts
4 Muscle Ups
6 Deadlifts
3 Muscle Ups
4 Deadlifts
2 Muscle Ups
2 Deadlifts
1 Muscle Ups
*Your new 1 RM for the Press and Bench Press for the next 3 weeks will be 5 lbs. more than your last 1 RM. You should figure your percentages off of this new number. If you have only obtained your 1 RM for these exercises in the last 2 weeks or so, stay with that number.
The modification for Muscle Ups is 3x that amount in pull ups AND dips. Post heaviest load, number of reps, and time for met-con to comments.
Josh at the bottom of toes to bar.
QUOTE: "He who is not courageous enough to take risks will accomplish nothing in life." - Muhammad Ali
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