Time to have some fun! We hope everyone will try to get in today to give the Top Dawg competition your best shot. Who knows? Maybe this will catapult you into more competitions outside of our box. We're starting things off with basic movements everyone can do. So get to it!
Everyone should do their best to do this one as prescribed but if you're not quite there yet, the scaled loads are 55 and 35. Your final score should be the total number of reps completed. Post your results to Comments.
Joe G. at the top of the swing.
QUOTE: "The healthiest competition occurs when average people win by putting in above average effort." - Colin Powell
As we start another week, we'd like to remind everyone of a few things. First, as noted in a post last week, tomorrow we will conduct WOD #1 of Top Dawg competition. We are so excited about this in-house challenge and hope that all of you are too! We ask that everyone please be on time for their class because we may be on a tight schedule. If you cannot attend the WOD tomorrow but are still interested in taking part, please email Kimberly to make arrangements to complete the WOD at another time.
There are just two days left of our January Gym Challenge. The TCF team has done great thus far but don't risk the chance of coming up short. Rack up a few more meters before or after your workouts to help ensure the goal is met. We'll announce the final number on Wednesday along with February's challenge.
We have several great seminars and workshops scheduled for February. These special offerings are included as part of your TCF membership and we encourage you take part in any or all of them if you can. To our veteran CrossFitters, you are welcome to repeat workshops - you never know, you just might learn something new!
Lastly, if you haven't purchased your TCF Hoodie yet, don't miss out. We will not be ordering any more this winter. We also have some long-sleeved t-shirts left too.
And Here's some vintage footage (2007) of Coach Glassman with an answer to a question some of you have been asking lately, in your own way, of course.
A new week awaits you, WOD-killers,... now go kick some butt!
Workout of the Day
High Bar Back Squat 5,5,5 (lighter weight - warm up and practice) 3,3,3 1,1,1
then...
7 rounds for time:
7 Power Cleans (135, 95) 7 Burpees
The 3's in the squats should get heavier, and the last 3 singles should be for load. Post heaviest load and time to comments.
Beautiful, huh? Once he starts moving, don't blink, or you might miss it. There are so many things to comment on in this video, so do it! By the way, this weight is 2x his bodyweight + 33 more lbs.
QUOTE: "Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” – Life’s Little Instruction Book, compiled by H. Jackson Brown, Jr.
There's a new name on the coaching schedule but she's not new to any of us. Julianne, our resident Ninja CrossFitter, is now a Ninja Coach at TCF. We are delighted to have her step into a leadership position at the box and look forward to watching her grow and shine in her new role. Julianne is ready for the the evening classes tonight. Give her your best!
Remember, the push presses are just that. They are not jerks! If you do not have a 1 RM, find it, and if there's enough time while others are finishing up, do the "3" sets. Post heaviest load and time on the met-con to comments.
Julianne repping out some heavy weight during the 2011 Carolina Fitness Challenge.
QUOTE: " There are certain bridges that are not worth crossing, no matter what others think. Loyalty and relationships are important." - Tony Dungy
We hope everyone has taken time to read the info sheet at the gym about TCF's Top Dawg competition. We are ready to get the show on the road and can't wait to see all of our athletes with their game faces on! The first WOD of the competition is noted below and it will be scheduled as the Workout of the Day for next Tuesday, January 31st. If you cannot attend next Tuesday but still want to compete for a chance at the big prize, please send an email to Kimberly@TriangleCrossFit.com
TOP DAWG WOD #1
15 minute AMRAP
10 Hand Release, Over-the-Bar Burpees 15 Sumo Deadlift High Pulls (75, 55) 20 Walking Lunges
The burpees must involve both hands losing contact with the ground after the chest is on the floor. The jump over the bar must start from and finish with both feet; no single-leg hop-overs. SDHPs must be pulled up to the chin and the plates must touch the floor at the bottom. The walking lunges are 20 total and must alternate right, left with the knee touching the floor during each lunge. SDHP weights for the scaled competition are 55 lbs for men and 35 lbs for women. All other movements will be te same. Athletes can perform the WOD one time only on competition day.
Workout of the Day
4 rounds for time:
Run 400m 15 Hand Stand Push Ups 30 Sit Ups 45 Double Unders
Post time to comments. Julia and Deedee braving the elements at the "War of the WODs".
QUOTE: "Everyone has the impulse to be elite." - Alfre Woodard
New Activity: TCF's Word of the Week! Research it, find out about it, and what you can do to improve your situation with it. You don't need to post what you learn, but we will probably talk about it later in the week. Exercise your mind as well as your body! We'll do this occasionally, and this week, we want you to find out about CORTISOL. What is it? Where does it come from? What does it do? How can you get more/less of it? Have fun!
Workout of the Day
3 rounds for time:
10 Deadlifts (225, 155) 5 rounds of "Cindy"
Post time to comments.
Keri conquering another round of deadlifts.
QUOTE: "I can accept failure, everyone fails at something. But I can't accept not trying." - Michael Jordan
It's another Monday and another opportunity to move you and make yourself stronger and fitter and healthier and more awesome than you were yesterday. Get to it!
Travis working out at the end of a hard day at high school. No couch potato here!
QUOTE: "I discovered I scream the same way whether I'm about to be devoured by a great white shark or if a piece of seaweed touches my foot." - Unknown
We're cheering for Deedee, Julia, Josh L., and Adam B. this Saturday as they go to battle it out at the War of the WODs in Greensboro. They are in the team division with the ladies on one team and the boys on the other. Make us proud, guys!
Workout of the Day
Clean Pulls 3,3,3,3,3(medium weight) Power Cleans 3,3,3,3,3 (80% 1RM)
2 Power Cleans (65% 1 rep max) 5 CHIN UPS (dead hangs until you have to kip)
Post power clean load and whether you complete the 15 minutes straight through, or if you have to take a minute off to rest.
Deedee ready to send it up. Good luck this weekend!
QUOTE:"I could not, at any age, be content to take my place by the fireside and simply look on. Life was meant to be lived. Curiosity must be kept alive. One must never, for whatever reason, turn his back on life." - Eleanor Roosevelt
Scale if needed and go. Post time to comments. Bars and ergs.
QUOTE: "To exercise at or near capacity is the best way I know of to reach a true introspective state. If you do it right, it can open all kinds of inner doors." - Al Oerter, 4-time Olympic champion in the discus throw
I struggle with many things. I struggle with eating right. I struggle with managing my time well. I struggle with being too hard on myself. And yes, I struggle with working out. Contrary to what many may think, being the owner of a gym doesn't mean you get to work out all day long. Finding time can be a challenge even if you have the keys to the place. Sometimes the last thing I want to do after having been on my feet for hours without a break or at 9:00 at night after having taxied my kids around all day is to work out. But I do. Why? Because my health and fitness is a priority. I recognize that I am a better person in many ways because I choose to pick up the bar, run the laps, swing the bell. Even though it's sometimes a struggle, and probably will be until I'm an empty-nester, I will still make it happen because I like who I am with it. Being fit and strong physically helps me be fit and strong mentally - a win-win combination. If you find yourself struggling sometimes too, remember you are not alone. Give me a shout. I'll meet you for a 9:00 PM workout and we'll get it done...together.
Workout of the Day (done 11/18/2011)
For time:
Row 40 calories, 40 Burpees, 40 Sit Ups Row 30 Calories, 30 Burpees, 30 Sit Ups Row 20 Calories, 20 Burpees, 20 Sit Ups Row 10 Calories, 10 Burpees, 10 Sit Ups
Post time to comments.
Nate on the ropes during TCF Kids.
QUOTE: "Whatever the struggle, continue the climb. It may be only one step to the summit." - Diane Westlake
TCF is excited to announce the addition of Rowing WODs to our list of class offerings. These 30 minute classes will challenge your stamina and endurance as you row with a group under the direction of a coach. You must secure your spot in each class by registering online in advance. If you are unable to attend a session you signed up for, please cancel your reservation so that someone else may participate.
UPCOMING EVENTS, SEMINARS, AND WORKSHOPS
Feb 3rd, 7:00 PM - Kids Night
Feb 4th, 10:30 AM - Olympic Lifting
Feb 11th, 10:00 AM - Practicing Paleo
Feb 25th, 10:30 AM - Get to Know the Zone
March 2nd, 7:00 PM - Kids Night
March 3rd, 11:00 AM - Rowing
For more details and to secure a spot in any of the events above, please visit the Event Registration tab from our Online Store.
GET STARTED AT TCF
Ready to begin your CrossFit journey? Then you'll want to enroll in our next "Get Started" program which includes all four required Elements sessions in addition to a 3x per week membership for over two months. Dates for the Elements Series are February 2nd, 7th, 9th, and 16th. All classes will begin at 7:30 PM. Your 3x per week membership will be valid through April 30th. To secure your spot, please visit our Online Store to purchase the Get Started Package. 3, 2, 1... let's do this!!
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