Triangle CrossFit

Upside Down

Workout of the Day

"Dianne"

21, 15, and 9 reps for time of:

Deadlift (guys 225#, girls 155#)

Hand Stand Push Ups

Scale weight and HSPU position so you can finish and get it done.

QUOTE:"Push yourself until the pain comes and then go on, until you think you cannot survive.  Here the ego will let go.  Here you will be purified." - Lillooet Vision Quest

Another Week, Another Workout

My wife wanted to do something different the other day, something she hadn't done before.  She composed this little beauty for your workout pleasure..

Workout of the Day

"Fran in a Boat"

1000m row

21 Thrusters (guys 95#, girls 65#)

21 Pull Ups

750m row

15 Thrusters

15 Pull Ups

500m row

9 Thrusters

9 Pull Ups

As usual, scale the weight as needed, and dominate this workout.

QUOTE:"The achievement of your goal is assured the moment you commit yourself to it." - Mack R. Douglas

You deserve a break!

Friends were made, sweat was lost, oxygen and carbon dioxide were exchanged, and a good time was had by all at our Workout in the Park today.  Join us next week to be part of the party. 

Take the rest of the weekend to recover, make some memories with family and friends, and renew your focus on the important things in life. 

QUOTE:"Have fun in your command.  Don't always run at a breakneck pace.  Take leave when you've earned it: spend time with your families." - General Colin Powell

"Man, I wish I was lighter"

Ever wonder how much easier certain exercises would be if you weighed less?  I do every time I do a workout like "Linda".  It's also something to consider when doing bodyweight exercises like today's.  Keep in mind that everyone doesn't need to lose weight, and many are where they need to be.  But CrossFit definitely helps in making sure all the weight on your bones is weight that needs to be there, and the workouts can definitely motivate you to get rid of some excess pounds.

Workout of the Day

3 rounds for time:

30 Box Jumps (guys 24" box, girls 20" box)

30 Pull Ups

Take the box height down if you need to, and modify the pull ups so that you can finish. 

QUOTE:"Failure will never overtake me if my determination to succeed is strong enough." - Og Mandino

Sign of the Times

I know we've had a common theme over the last week or so, but progress is being made so quickly at the new box, that we want to keep our members, and those waiting to become members, up to speed.

  

By the way, don't forget the Workout in the Park this Saturday, which will be at the Fuquay Varina High School track/football field at 9:00 AM. 

Workout of the Day

4 rounds for time:

400m run

20 Hang Power Snatch (guys 75#, girls 45#)

10 Knees to Elbows

Go to it!

QUOTE:"When you are in any contest, you should work as if there were - to the very last minute - a chance to lose it.  This is battle.  This is politics.  This is anything." - Dwight D. Eisenhower  

Athletic Movement Personified

Olympic lifts require much more than just brute strength.  They require speed, agility, coordination, and yes, strength is good, too.  It takes practice, lots of practice to get better at these lifts.  Use a weight you can manage, and work up to as much weight as you can lift properly.

Workout of the Day

Clean 5,5,5,5,5

Again, execute properly, or don't take th weight up.  This is one of those situations that access to bumper plates gives a feeling of freedom since you know that getting stuck at the bottom is not really getting stuck.  Click here to watch a video from CrossFit.com of Annie going for some heavy cleans at headquarters.

  

Kirk lunging at the park workout this past Saturday.

QUOTE:"There is a time to take counsel of your fears, and a time to never listen to any fear." - General George S. Patton 

Like Christmas

You know that feeling you used to get when you were young and Christmas was just a few days away?  That's how we're feeling here at Triangle CrossFit.  Our box looks different everyday, and things are looking more and more like a real facility.  We'll give updates here, so stay tuned!

Workout of the Day

3 rounds for time:

30 Sumo Deadlift High Pulls (guys 95#, girls 65#)

20 Box Jumps

10 Hand Stand Push Ups

Scale the weight as needed and plow through.

QUOTE:"There is no such thing as "firming and toning".  There is only stronger and weaker." - Mark Rippetoe

It's coming together...

As you can see from the photo below taken this past Friday, the end is finally in sight for our new box.  Painting is starting today, and flooring in a few days.  It will be located at 10107 Division Dr, Raleigh, NC, just south of Wake Tech, and you can check out a map of it here.  As many of you have said, we can hardly wait.

  

Workout of the Day

4 rounds for time of:

 50 Double Unders

30 Sit Ups

15 Knees to Elbows

Do tuck jumps or triple single rope skips if you can't do double unders.  Here is some beginning jump rope instruction with the amazing world champion Buddy Lee.

Once again we had a great workout this past Saturday at the park.  If you haven't been yet, consider joining us this coming Saturday, location to be announced.  The atmosphere is welcoming and casual, and the workout is unique. 

QUOTE: "We are what we repeatedly do.  Excellence, then, is not an act, but a habit." - Aristotle

To Program or not to Program...

My wife, Kimberly, co-owner of Triangle CrossFit and I have debated at some length over whether or not we should continue providing our own "Workout of the Day" programming to those interested, or whether we should just follow the CrossFit.com WOD.  This is something we are going to make a final decision on when our new space opens in a couple of weeks. 

The pros of programming our own workouts are worth mentioning.  I love making up our workouts, some original, some not.  It provides a certain independence and the feed back we get is great.  Also, with us not planning on being open on Sundays, we can schedule for the week with no rest days, so that folks can take a break on the weekends, unless they come to our "Workouts in the Park" (this Saturday at 9:00 at South Park in Fuquay, by the way). 

We are, however, tempted to follow CrossFit's workouts, complete with the 3 on, 1 off schedule.  Certainly I am no better than the man that founded CrossFit at doing this.  If we did, I could still program for the rest days at our box so that folks that like the 5 straight days could still do that.  Also, on these rest days, our athletes could come into Triangle CrossFit and catch up on a workout they missed, or work on skills they would like to improve on.  These could be our automatic "open gym" days.  We've had a few people tell us that they love the CrossFit schedule and plan on sticking to it.  We obviously don't want that to be the reason that interested people don't try us out.  

Decisions, decisions.  Just a little rambling as you go into your rest weekend.  Leave a comment or email and let us know what you think.

If we don't see you at the park, have a great weekend!    

Brute Strength

What better way to test the amount of brute strength your muscles can exert than to do deadlifts.  By the way, this should be the lift that you are strongest at, and if not, it needs some work, so work....

Workout of the Day

Deadlift 5,5,5,5,5

Work up to as much weight as you can lift.

QUOTE: "Those who do not find time for exercise will have to find time for illness." - Earl of Derby