Tuesday, February 9th, 2010
And that's all we have to say about that...
Workout of the Day
Deadlift 5,5,5,5,5
Kimberly sharing some last minute tips with the gals from the Women's Series. Julie, Shalene, Deb, Tracy, Ranae and Karen... welcome to the TCF family!
QUOTE:"I'm not a vegetarian, but I eat animals who are." - Groucho Marx
Monday, February 8th, 2010
What are you working for? Why exactly is it that you come to do what you do at this far from traditional fitness facility located in a small warehouse in southern Wake county? We all have our reason. Maybe for you it's losing weight or getting more muscular. Maybe you realize that your first forty years were spent not taking care of yourself but that it's not too late to get in the best shape of your life. Maybe you're tired of watching your kids play while you can only sit and wish you could too. Maybe you see a baby in your future and want to be healthy and strong in order to handle the demands of pregnancy. Or maybe you're a competitor by nature and being here helps fuel your drive for working hard to be the best you can be. Whatever your reason, it's your reason and it means something. Right now, at this moment, your reason is a part of your heart and soul. Let this be why you pick up your gym bag and make your way here today. Think about it when you step in the door. And then show us what you've got.
Workout of the Day
AMRAP in 20 minutes of:
10 Burpees
10 Toes to Bar
10 Wall Ball Shots (20, 14)
Mike K. knockin' out some double unders.
QUOTE:"In reading the lives of great men, I found that the first victory they won was over themselves....self-discipline with all of them came first." - Harry S. Truman
Thursday, February 4th, 2010
Workout of the Day
4 rounds for time:
10 Bodyweight Deadlifts
10 Kettlebell Swings (55, 35)
10 Box Jumps (24, 20)
10 Pull Ups
Jacob - double kettlebell snatch
QUOTE:"Perfection consists not in doing extraordinary things, but in doing ordinary things extraordinarily well." - Angelique Arnauld
Wednesday, February 3rd, 2010
As stated yesterday, we'll be doing a little evaluating today. Don't worry, everything will be set up so that you'll definitely be getting a workout. So come in with your "game face" on, and find out where you stand. Remember, we measure ourselves every day when we record our WOD times or our weights. This is just another way of doing that.
Check out this article about CrossFit in the Wall Street Journal. Another person snatched from the jaws of a sedentary life and ineffective exercise!
Doin' work.
QUOTE:"One measure of leadership is the caliber of people who choose to follow you." - Dennis A. Peer
Tuesday, February 2nd, 2010
We've talked in the past about going through a process at TCF to determine where everyone is on a certain scale. We will be doing some of this "testing" on WEDNESDAY using a chart from Level 4 CrossFit Seattle. This evaluation of skill levels chart, linked here (you'll probably want to print one out for yourself), was created by David Werner, and breaks the levels up into easy to understand parameters. Many other affiliates have done this or something similar to it for many reasons, including:
1. It's easier for a trainer to help scale for you if he knows what level you're at.
2. It shows the athlete where their weaknesses are so that they can focus their energy on becoming more well rounded.
3. It gives the athlete a goal, or something to shoot for with their training, so that after each accomplishment, there's always another one waiting. No more wondering "should I focus more on strength?" or "should I get my gymnastics technique down?"
Keep in mind that proper form is very necassary, and also that we will "tweek" the chart a little to accomodate our facility, equipment, and people. We also have other ideas of carrying this whole process out, which we'll explain Wednesday. Also, you can click here to read a better description of the skill levels. Bring your questions on Wednesday!
Workout of the Day
Push Press 3,3,3,3,3
rest 5 min.
for time:
Do as many box jumps as possible. The workout ends when you complete 100. Every minute, on the minute, do 5 Burpees, then continue your box jumps. Post your time to comments.
Lori's snatch grip deadlift
QUOTE:"It's no measure of health to be well adjusted to a profoundly sick society." - Jiddu Krishnamurti
Monday, February 1st, 2010
***There will be no 6:00 AM class today!***
Workout of the Day
4 rounds for time:
15 Thrusters (95, 65)
15 Kettlebell Swings (55, 35)
5 Muscle Ups OR 15 Dips AND 15 PUll-ups
Scale as needed and HIT IT!
Death by 50 meters.
QUOTE:"The greatest barrier to success is the fear of failure." - Sven Goran Eriksson
January 28th, 2010
Remember, perseverance is what takes one to the finish. Fast or slow, don't quit.
Workout of the Day
For time:
50 Wall Ball Shots (20, 14)
50 Pull Ups
30 Wall Ball Shots
30 Pull Ups
20 Wall Ball Shots
20 Pull Ups
QUOTE:"It's not so important who starts the game, but who finishes it." - John Wooden
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