Friday, March 12th, 2010
We made it through another week, spring is almost here, and you get another chance to get beyond "fit".
Workout of the Day (last done 11/24/09)
Press
1,1,1,1,1,1,1
then...
3 rounds for time:
10 (per side) 1 arm DB Thrusters (35, 20)
15 Burpees
20 Ab Mat Sit Ups
Logan starting his clean.
QUOTE:"The supreme function of reason is to show man that some things are beyond reason." - Blaise Pascal
Thursday, March 11th, 2010
Workout of the Day (last done 7/22/09)
4 rounds for time:
40 Double Unders
10 Push Jerks (135, 95)
10 Pull Ups
The calm before the storm at NC/SC Sectionals.
QUOTE:"The outward man is the swinging door; the inner man is the still hinge." - Eckhart
Wednesday, March 10th, 2010
Workout of the Day
Overhead Squats 3,3,3,3,3
Logan and Ralph gettin' down to business.
QUOTE:"Of all human powers operating on the affairs of mankind, none is greater than that of competition." - Henry Clay
Tuesday, March 9th, 2010
One of the greatest blessings we have experienced since opening TCF is the amazing people that have come into our lives. TCF athletes come in all shapes and sizes, from various backgrounds, and with many different professions and interests, but what we see in everyone is a genuine interest in their fellow athletes. We witness this regularly as people ask us about someone they haven't seen in awhile, as athletes provide encouraging words to one another during WODs, and, as we saw this past weekend, fellow athletes travel over 100 miles to support two of their own. We know this meant alot to Mendy and Kirk to have familiar faces providing positive words as they took on their first CrossFit competition. And it meant alot to us as well. Our desire is for Triangle CrossFit to be a gym where people feel like part of a family and know that when they walk in the door, there will be others there who recognize them, talk with them, and share some laughs as they all pursue their own elite fitness together. So far, we think things are right on track. Thanks to all of you for being who you are and helping to make this happen.
The TCF "Dog Pound."
Workout of the Day
5 rounds for time:
Run 400M
10 Power Cleans (135, 95)
15 Burpees
QUOTE: "Call it a clan, call it a network, call it a tribe, call it a family: Whatever you call it, whoever you are, you need one." - Jane Howard
Monday, March 8th, 2010
Exhilarating. Amazing. Incredible and impressive. These are just a few of the words to describe our time at the CrossFit NC/SC Sectionals held this past weekend in Fort Mill SC. Clay spent two full days as a judge. His job was to hold athletes accountable to the established performance standard while counting repetition after repetition after repetition. Meanwhile, I helped out with check-in as well as a few other odds and ends. My time ended up being a bit more flexible than Clay's. I was able to move around more and watch many different athletes compete. Along the way, I was able to get some great pictures, which of course we'll share with everyone here on the site over the next couple of weeks. The great part though was that I was also able to cheer on Mendy and Kirk as they took on the experience of a CrossFit competition. Clay and I couldn't be more proud of these two great people as they took on the challenge. They were willing to put themselves out there for an extremely intense physical and mental experience. Many wouldn't even think of it. They did. And this says volumes about them.
We hope that all athletes at TCF will be inspired by the example set by Kirk and Mendy. Whether you're training for a shot at the CrossFit Games yourself, or training for your best 10K time, or training to lose 25 pounds, light your own fire... and then let it burn.
Workout of the Day
"Tabata Something Else"
Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest in the following exercises. Compete all 8 rounds in each exercise before moving on.
Pull Ups
Push Ups
Sit Ups
Squats
Your score it the total of all repetitions completed, which you should post to comments.
QUOTE: "Success isn't a result of spontaneous combustion. You must set yourself on fire."
- Arnold H. Glasow
Wednesday, March 3rd, 2010
Sometimes I like to stand back and take in our athletes as they warm up or workout. The viewpoint of a trainer is perhaps different than all others because we are forced to see everyone's shortcomings when they first join our box. We have to, because it's our job to correct these shortcomings. We know what your squat looked like when you got here, or how far you were from getting an unassisted pull up, or, even though it felt like a ton, how relatively small the weight was that you deadlifted your first time. And now look at you! Graceful, strong, conditioned, durable, and athletic. Many of you came to us after "working out" for long periods of time somewhere else. And compared to a large percentage of the American population, this was better than nothing. But you didn't want to settle for good. You found out that you could put in the same, or sometimes less, time and get in MUCH better shape. You were in the "keeping your head above water" mode. Now, you don't mind jumping in the proverbial water. You know you can battle and dominate anything in that water, and throw it up on the river bank for supper. And by the way, you look like you can handle it, too.
Workout of the Day (from CrossFit Vancouver)
5 rounds for total reps:
Max rep Thrusters (135, 95) in 15 seconds
Rest 45 seconds
Max rep Weighted Pull Up (55 DB, 35 DB) in 15 seconds
Rest 45 seconds
Max rep Burpees in 15 seconds
Rest 45 seconds
Just hold a dumbbell between your knees or ankles - it's only 15 seconds. If you use bands, scale it back a little, as long as you can still get that chin over the bar - it's only 15 seconds. Go fast on the burpees - it's only 15 seconds. Post total reps to comments.
Overhead Squats... gotta' love 'em!
QUOTE:"What is not started today is never finished tomorrow." - Johann Wolfgang von Goethe
Monday, March 1st, 2010
Spring begins this month. And daylight savings time. And better fitness. And the rest of your life. We have people running races and people competing in the CrossFit Games Sectionals. Take March by the horns and make it a month to remember!
Workout of the Day
Back Squats 3,3,3,3,3
rest 5 minutes...
For time:
30 Dumbbell Cleans per side. Men use 55#, women use 35#. These are full squat cleans, so maximize efficiency with good technique. This is wide open!
Deads.
QUOTE:"Don't wait for extraordinary opportunities. Seize common occasions and make them great. Weak men wait for opportunities; strong men make them." - Orison Swett Marden
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