Triangle CrossFit

Mix It Up

***Reminder: There is only one class today at 5:30.***

Last day before the weekend.  Push hard through this one in case you don't make it in on Saturday morning.  It may leave a mark.

Workout of the Day

3 rounds for time:

50 Double Unders

40 KB/DB swings (guys 35#, girls 20#)

30 Knees 2 Elbows

20 Burpees

10 Pull ups

Just plow through and get it done.

QUOTE:"If I had eight hours to chop down a tree, I'd spend six sharpening my axe." - Abraham Lincoln

This applies brilliantly to us.  Get your form and technique right, and not only will your WOD times go down, but you'll be more efficient and will feel better doing them.

Get Out

This time of year, we have to take advantage of warmer days when we get 'em.  Let's run!

Workout of the Day

5 rounds for time:

400m run

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

10 Hand Stand Push Ups

Get the lead and cobwebs out and go for broke!

Julianne and Danae work through double unders.

QUOTE:"The world is full of willing people, some willing to work, the rest willing to let them." - Robert Frost

Nothin' but the Truth

In a weird kind of way, that's the way I see deadlifts.  They aren't extremely fancy, and although they aren't as simple as many people think, they aren't as hard to learn as say a clean or snatch.  When it's time go, it's an all out, hard pullin', gut checkin', go-for-broke, just-you-and-the-bar kind of moment.  So get 'em done.

Workout of the Day

Deadlifts 5,5,5,5,5

Work up to as much weight as you can handle on the last set.

Pull up mayhem.

QUOTE:"Limits exist only in the mind." - Unknown  

All Out!

Is there any other way to do a CrossFit workout?

Workout of the Day

10 DB (guys 35#, girls 20#) Clean and Jerks, 1 weighted pull up (guys 35#, girls 20#)

9 DB C&J, 2 weighted pull ups

8 DB C&J, 3 weighted pull ups, etc.,

    all the way down to

1 DB C&J, 10 weighted pull ups

C&J reps are per side (20 total the first round).  Scale the weight as needed, and go for broke.

Ryan Z. and Nichole gettin' it done.

QUOTE:"A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh

Victim?

What do you do when times get tough?  Whatever the circumstances, usually people choose one of two options.  They curl up in the fetal position in the corner, or they choose to dominate.  CrossFitters tend to choose the latter.  Our workouts foster the kind of mental toughness required to avoid being dictated to.  As I've heard before, play the victim, and you'll be the victim.  Whether it's the economy, sickness, or just today's workout, if you must go down, always choose to go down swinging.  The investment our athletes make in themselves here pays off in many different ways, exponentially.

Workout of the Day

"Fran"

21, 15, and 9 reps of:

Thrusters (guys 95#, girls 65#)

 Pull ups

She's baaaaccccckkkk!  Now, show her who's the boss. 

 

Dan, TCF's current Athlete of the Month, under the watchful eye of our newly painted Bulldog. 

QUOTE:"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are." - Bernice Johnson Reagon

Just Stand Up

We're finishing this first week of bringing everyone up to speed with the O-lifts.  We've been focusing on several key movements to ingrain them into memory.  One of these is overhead squats.  Yes, we've done a lot this week, and today we'll do a lot....of weight.

Workout of the Day

Overhead Squats 1,1,1,1,1,1,1

then...

Row 1000m for time.

Work up to as much weight as you can handle on the last rep of OHS.

"A real fitness place looks like this, ladies and gentlemen, not a sea of equipment." - Greg Glassman, founder and CEO of CrossFit

Mash it Up

Just when you thought Tabata workouts couldn't get any better, we bring back one of our previous workouts!  Enjoy!

Workout of the Day

Tabata Mashups:

#1:

Alternate between Deadlifts (guys 185#, girls 125) and clapping push ups (if possible) for four rounds each in Tabata style intervals.

then, after a 2 minute rest,

#2:

Alternate between Sumo Deadlift High Pulls (guys 95#, girls 65#) and Box Jumps (guys 24", girls 20") the same way as above.

QUOTE:"Some people dream of success, while others wake up and work hard for it." - unknown

'Round and 'Round We Go

Workout of the Day

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

KB/DB swings (guys 55#, girls 35#)

Wall Ball Shot (guys 20#, girls 14#)

Ring Pull Ups

The rings need to touch the shoulders or chest to count.

Overhead Squats

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

Reach!

ANNOUNCEMENT! - THE 8:30 CLASS IS CANCELLED TODAY.  SORRY FOR ANY INCONVENIENCE.

As we move our athletes towards better Olympic lifts this month, we're focusing on parts of each lift this week.  Today, we're doing that not only in the warm-up and cool-down portions, but in the workout as well.

Workout of the Day

100 overhead squats for time.  Guys use 95#, girls use 65#, if possible.

Get low for proper depth, and keep those shoulders high for proper support, alignment, and strength in the shoulder girdle area.

5:30 group pushin' hard.

QUOTE:"It must be borne in mind that the tragedy of life does not lie in not reaching your goal.  The tragedy of life lies in having no goal to reach." - Benjamin E. Mays

Be Extreme

The rest of the fitness community, at least the ones that have heard of CrossFit, consider us extreme.  Maybe we are.  And that's precisely why we get extreme results and can boast that our philosophy of training can "Forge Elite Fitness".  Not just "better-than-couch-potato fitness".  Not just "doing-something-so-I-can-say-I-exercise fitness".  And certainly not "same-ol'-thing-I've-been-doing-for-years fitness".  We're talking ELITE fitness.  For anyone that wants it. 

But I digress.  I'm writing this to challenge you to do something extreme this week related to your fitness and health.  Push yourself harder than usual with your workouts.  Do a ton of reps in that exercise that you hate.  Eat no sugar.  Take yourself to the edge - whatever that edge may be.  It's different for everyone.  You decide, and if, after deciding, you think, "that won't be so bad", then it's not extreme enough.  Dominate yourself.  Change will soon follow.

Kirk practicing the snatch.

Kirk and I had the pleasure of attending C. J. Stockel's Olympic Lifting seminar on Saturday at CrossFit Charlotte.  We got some great information, and were able to improve our O-lifts, and more importantly, improve how to coach them.  Over the next month or so, we're going to be focusing on progressions and drills before and after every WOD so that next month, every one of our members will be able to start performing and improving these lifts.

Workout of the Day

Using the same barbell (guys 135#, girls 95#), do 10 rounds for time:

5 Front Squats

5 Push Press

    then...

3 rounds of max pullups, resting as long as needed between each round.

QUOTE:"Every great action is extreme." - Francois de la Rochefoucauld