Triangle CrossFit

CFT at TCF

That's what the CrossFit Total is all about.  It's an awesome measure of where your strength is and how it's grown.  Remember, you can't consider yourself fit if you're not strong.  Push hard and set a PR.

Workout of the Day

"CrossFit Total"

Find your 1 repetition max in each of the Back Squat, Press, and Deadlift, and add them together to get your CrossFit Total.  Record this for future reference.

The Great Andy Bolton

QUOTE:"Of all tyrannies a tyranny sincerely exercised for the good of its victims may be the most oppressive." - C. S. Lewis 

Just do it

No long diatribe today.  Just get it done!

Workout of the Day

4 Rounds for time:

45# Barbell Overhead Walking Lunges - 50 ft

21 Burpees

10 GHD sit ups

Sub regular 3 times the regular sit ups for GHDs if you have to, and just go.

QUOTE:"It is impossible to win the race unless you dare to run, impossible to win the victory unless you dare to battle."- Richard M. DeVos

Erg!

Many don't know that ergometer is another name for the rower.  If you consider that a piece of "cardio" equipment, then that's the only one we have in our box.  We think the money spent on those is much better than money spent on any other such piece of equipment.  Besides, you can run without a treadmill, climb stairs without a stair climber, but without a big lake and a rowboat, it's hard to get such a great, total body, power heavy stimulus in a workout.  That's just how we row....

Workout of the Day

"Helen in a Boat"

3 Rounds for time:

Row 500m

21 DB Swings (guys 55, girls 35)

12 Pull Ups

Ryan Z. dominating the rower.

QUOTE:'"We keep you alive to serve this ship.  So row well, and live." - Quote from the movie Ben Hur

Get Away!

Ever been in a situation where you had to run for your life?  Most of us haven't, but that's the way we want you to feel today.  We want you to have that sense of urgency as you tackle this workout.  It will pay off.

Workout of the Day

5 Rounds for time:

1 suicide

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

15 Knees to Elbows

Go at it fast and hard to get it done.

QUOTE:"Things may come to those who wait, but only the things left by those who hustle." - Abraham Lincoln

168

168. What's special about this number?  Well, here are a couple of hints... it never changes and it's the same for you and me.  Got it yet?  No?  Okay, I'll fill you in.  168 is the number of hours in a week.  Each and every week, month after month and year after year, you have 168 hours before you.  How will you spend your time?  Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest.  If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours.  Add the two and you still have 62 hours left.  Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what?  You're still left with 37 hours!  Do you see where I'm going with this?  The number one reason people say they don't exercise is that they "don't have the time."  Oh really?  We all have 168 hours in a week and why is it that some people have time to exercise and others don't?  It's because their fitness and health is a priority and they find the time.  Let's face it.  We do have a choice when it comes to how we spend most of our 168 hours.  So, what's it gonna' be this week?  Will you choose to get up and break a sweat with some great workouts?  We sure hope so.     

Workout of the Day

"Angie" 

For time...

100 Pull Ups

100 Push Ups 

100 Sit Ups

100 Squats

Tabitha, Kris and Nichole getting to know Wall Ball Shots.

QUOTE: "Time is the coin of your life.  It is the only coin you have, and only you can determine how it will be spent.  Be careful lest you let other people spend it for you." - Carl Sandburg

Stand Up

Proper form is imperative for Squats.  Not only do you risk injury, but your efficiency, and the amount of weight you can lift will be greatly diminished.  Go hard.

Workout of the Day

Back Squat 5,5,5,5,5, 20

Work up to as much weight as you can handle on the last set of 5, then after a short rest, do a set of 20 with 70% of your last known 1 rep max.  Keep your form solid throughout!

QUOTE:"In my experience, athletes who are incapable of squatting don't make good athletes, from either the injury or performance standpoint." - Dan Wathan

Let yourself out

It's funny how, after finishing a grueling workout, and we've gotten a moment to catch our breath, we always seem to say, "Why didn't I get one more rep", or "Why didn't I cut my rest just a little shorter, I could have saved a few seconds."  That's just the nature of how hard we push ourselves.  When watching someone else go, we think to ourselves, "It's just 3 reps, just do it."  When it's us there, however, we understand just how hard it can be to do "only" 3 reps, when you're so beat.  Today, make up your mind BEFORE HAND that you're going to cut those rests short, and those last 3 reps aren't going to hold you back.  Let the inner you that knows you can do better, out.

Workout of the Day

3 rounds for time:

50 Double Unders

25 Wall Ball Shots (guys 20#, girls 14#)

12 Pull Ups

THEN, after a thorough rest,

Row 500m for time.

Going Up?

If you can't do double unders, do tuck jumps, and scale the other exercises as needed, if you have to.  Remember, you can rest when you finish.

QUOTE:"I've heard there are troubles of more than one kind.  Some come from ahead and some come from behind.  But I've bought a big bat, I'm all ready, you see.  Now my troubles are going to have trouble with me!" - Dr. Seuss

So Long, Friend

OUR FIRST WOD WILL BE AT 10 AM TODAY.  SEE YOU THEN!

Approximately 10 years ago, we adopted a 5 yr old Miniature Pinscher named Zima.  She had been neglected and since her former owner had kept her crated about 23.5 hrs. a day, her weight had ballooned to about 40 lbs!.  That's right, 40 lbs on a small dog's frame.  She was about 30 lbs when we got her, and we managed to get her down to around 16 or 17, which was still slightly heavier than she needed to be, but much better than she was.  At approximately 5:00 PM yesterday, she passed away peacefully.  She was vibrant and loved to hunt in our yard.  She always kept our other min-pin, Alex, in line, and kept smiles on our faces.  She will be missed immensely.

Workout of the Day

"Zima"

Using the same barbell (guys 95#, girls 65#), do the following exercises as described below, in this order:

Deadlift

Hang Power Clean

Front Squat

Push Jerk

Do as many reps as possible for each exercise for 2 minutes each, then repeat for 1.5 minutes each, then 1 minute, and finally 30 seconds.  Scale the weight as needed.  Your score will be the total number of reps completed.

QUOTE:"Our dogs will love and admire the meanest of us, and feed our colossal vanity with their uncritical homage." - Agnes Replier

Let it Snow

TRIANGLE CROSSFIT IS CLOSED TODAY DUE TO THE WEATHER.  If you've lived around here long, you know how it is when we get snow.  Everything shuts down, which I think is a good thing.  We don't get to play in this stuff often.  For your workout today, try "Mary" or do what we're doing... pull some kids up hill in a sled about two dozen or more times...for time!  

Workout of the Day

"Mary"

Complete as many rounds as possible in 20 minutes of:

5 Handstand Push Ups

10 1-legged squats

15 Pull Ups

The 1 legged squats are 5 per leg.  Scale as needed and go!

Goin' at it.

QUOTE:"Being defeated is often a temporary condition.  Giving up is what makes it permanent." - Marylin vos Savant 

Three Cheers for Monday!

We actually get to start a new week of workouts again.  I love Mondays!  You should be rested up, so let's go!

Workout of the Day

5 rounds for time:

10 Power Cleans (guys 135#, girls 95#)

10 Burpees

10 Pull Ups

Open the whole can on this one.

Danae and Jeff attacking the wall.

QUOTE:"Only through destroying myself can I discover the greater power of my spirit." - Chuck Palahniuk