Triangle CrossFit

Don't let anything hold you down...

including a barbell!  Push hard today, it's time to test your strength!

Workout of the Day

"CrossFit Total"

Determine your 1 repetition maximum in each of the Back Squat, Press, and Deadlift, then add them up for your CrossFit Total.  It's a good day for a PR.

QUOTE:"Strong people are harder to kill than weak people, and more useful in general." - Mark Rippetoe

All Out!

We're getting close to the end.  Go hard and give yourself a couple of good benchmarks to judge yourself by.  Will you be better this time next year?

Workout of the Day

For time:

Row 1500m

50 Push ups

50 Box Jumps

Pictures from this past year...

Steve's Knees 2 Elbows in the garage.

QUOTE:"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of determination." - Vince Lombardi

We know you're thinking about it.

Like a lot of people do this time of year, you're thinking about what you can do to make this year different, and better, than the last.  As we all know, one change many consider making at this time of year has to do with their health and fitness.  Not only will it soon be time for swimsuit season, but more importantly, if your health isn't getting better, it's getting worse.  Like every other form of life on this planet from plants to all kinds of animals, if you're not growing, you're dying.  This "growth" is not necessarily a size thing.  When your cardiovascular endurance gets better, you're growing.  Same goes for your stamina, strength, flexibility, power, speed, and all of the rest of the 10 general physical skills that each and every CrossFit workout helps you improve. 

So are you going to try the same thing you've tried before...again?  If it didn't work before, what are you going to change to ensure it works this time?  If what everyone does in those commercial gyms worked, everyone in those gyms and aerobics classes that have been doing it for so long would be in phenomenal shape.  I mean, really, how long do you have to do that stuff before you start looking like the people in the fitness magazines?  If it works, it works, and it shouldn't take 6 months or longer to start seeing it.  

What we do works.  Period.  We invite you to try our non-conventional approach to Elite Fitness.  CrossFit is a performance based methodology, not appearance based.  When you train your body to perform at high levels, however, the other side effects - lower body fat, lower blood pressure, lower cholesterol, etc. - are all great benefits that you'll also experience.  We are dedicated to being the best coaches and trainers we can be, pursuing excellence for our members every step of the way. 

We're looking forward to a big year.  We've got some great things in store for our members and can't wait to watch them grow, as well.  Many will reach milestones in their fitness levels that they never dreamed possible.  Others will be new members and wish, like us, that they had found CrossFit years ago.  They'll also vow to never go back to the "conventional" ways of fitness.

Workout of the Day

5 rounds for time:

10 Pull ups

7 Overhead Squats (guys 95#, girls 65#)

5 Ring Dips 

Scale the weight as needed and push through.

QUOTE:"Deep, unspeakable suffering may well be called a baptism, a regeneration, the initiation into a new state." - George Eliot

Run!

We hope you had a Merry Christmas.  Time to work off some of that holiday meal.

Workout of the Day

5 rounds:

Sprint 400m, resting exactly 2 minutes between rounds.  Record your total time, including the 4 rest periods.

QUOTE:"In skating over thin ice our safety is our speed." - Ralph Waldo Emerson

Merry Christmas!

We wish all of the new friends we have made over the past several months a very Merry Christmas and a Happy New Year!  God has blessed us so much and we wish for you the blessing of Jesus Christ, the reason for the season.

From our home to yours.

"Today in the Town of David, a Savior has been born to you; He is Christ the Lord." - Luke 2:11 (NIV)

Off the Wall

Not a lot to talk about tonight, gotta' get those gifts wrapped.  Go hard, be efficient, and dominate that medicine ball!

Workout of the Day

"Karen"

150 wall ball shots for time:

Again, proper squat form and good core-to-extremity timing is a must for a good time.

QUOTE:"We will find a way, or make one." Hannibal, Carthaginian General

Practice Makes Perfect

Cleans are a great way to lift something from the floor to your shoulders. Consequently, the efficiency with which you do them is directly correlated to how good your form is.  Same goes for the jerk.  Practice today, so that those heavy C & J days won't be so rough.

Workout of the Day

For time:

10 DB Clean and Jerks, 1 weighted pull up

9 DB Clean and Jerks, 2 weighted pull ups

8 DB Clean and Jerks, 3 weighted pull ups

    etc, all the way down to...

1 DB Clean and Jerk, 10 weighted pull ups

Prescribed DB weight for guys is 35#, girls 20#, for both the C & J and the pull ups.  Go hard and make this one as short as you can.

Love those ring push ups!

QUOTE:"Success is not final, failure is not fatal: it is the courage to continue that counts." - Winston Churchill 

Higher

Pushing yourself beyond your comfort zone and through your limits is a must if you want to improve.  As the saying goes, doing the same old thing will get you the same old results.  Whether it's adding a few pounds to the prescribed weight, or even taking a little off to get your form right, do something today that will make you better than you are right now.

Workout of the Day

4 rounds for time:

Row 500m (with the damper set higher than normal)

10 High Box Jumps (higher than usual)

15 Ring Push ups (feet at least level, if not higher than your hands)

How much will you push yourself?

Kimberly and Mike G. at her Level 1 cert this past weekend

QUOTE:"The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous." - Greg Glassman, co-founder of CrossFit

Finish with a bang!

To kick off the weekend, no long diatribes, just a workout:

Workout of the Day

Rounds of 25, 20, 15, 10, and 5 for time of:

Dumbbell Swings (guys 55, girls 35)

Wall Ball Shots (guys 20, girls 14)

Ring Pull ups

For the ring pull ups, the rings need to at least touch your shoulder or chest to count.

QUOTE:"Iron rusts from disuse;  stagnant water loses its purity and in cold weather becomes frozen;  even so does inaction sap the vigor of the mind." - Leonardo da Vinci

Endure

Finishing is the name of the game when it comes to our workouts.  If you've been CrossFitting long, you know that sometimes, just getting to the end can be the whole challenge.  But if you're a beginner, remember that almost anyone that can walk can finish a marathon.  It might take them a day or two, but eventually they'll finish.  It can be the same with our workouts.  Most of our our athletes that have been doing this a while can remember the day when, all of a sudden, they no longer were shooting to "just finish".  They began to think of the clock, and how they knew they could do this workout at least a few seconds faster than last time.  That's when you really know you're a CrossFitter - when you would rather suffer a little more to feel the exhilaration of the accomplishment of a better time, than just finish.  If you're new, you'll get there.  And you'll know it when you do.  Just endure.

Workout of the Day

5 rounds for time:

500m Row

7 (per side) 1 arm DB snatch (guys 55#, girls 35#)

10 L-Pull ups 

    THEN, AFTER RESTING...

2 rounds of 5 rope ascents, resting between each round.

If you can't do L-pull ups, then do them with bent knees, or do knees to elbows.  Do each round of rope ascents as fast as possible.  We threw this in there so you could get used to our new toys.  You might want to wear pants or bring some long socks.

QUOTE:"What you get by achieving your goals is not as important as what you become by achieving your goals." - Zig Ziglar