Triangle CrossFit

Overhead

Push it up!  You know what to do.

Workout of the Day

Press 1,1,1,1,1

Push Press 3,3,3,3,3

Push Jerk 5,5,5,5,5

Work up to as much weight as you can push on the last set of each exercise.

QUOTE:"Yesterday I dared to struggle.  Today I dare to win." - Bernadette Devlin

Black and White

It can be argued that some things in life are not always black and white.  Sometimes there is a gray area.  This is not so when it comes to exercises and movements in the CrossFit world.  Before every workout we give you a quick refresher on just about every exercise.  It either is a push-up - thighs, belly and chest to the floor and arms locked out at the top - or it isn't.  There's no in-between.  Same goes for pull-ups, wall ball shots, back squats, or any other exercise we do.  You are in charge of either making it count towards completion of the WOD, or having to repeat that rep. 

Workout of the Day

3 rounds for time:

Row 500m

21 Burpees

Run 400m

Hard and fast is the only way for this one.

Nichole pushing through GHD sit-ups.

QUOTE:"If you can accept losing, you can't win." - Vince Lombardi 

Hit the Deck

Being able to perform in any plain is important.  Knowing where your body is in space, how to best move those large loads long distances in any direction, having the stamina to do it for long periods is imperative to being fit.  Have fun!

Workout of the Day

4 rounds for time:

Bear Crawl 4 lengths of the TCF floor

Burpee Broad Jumps - 2 lengths

20 Sumo Deadlift High Pulls (95#, 65#)

15 GHD Sit Ups

You know what to do - scale (if needed) and go.

QUOTE:"The body never lies." - Martha Graham 

Round Up

"Cindy" and "Mary" are usually paired together on the main site, allowing you to pick one to do as your workout.  Today, we're leaving "Cindy" out so you can work on some movements you might otherwise choose to ignore.

Remember, there are no classes at 9:30 and 10:30 today.

Workout of the Day

"Mary"

Complete As Many Rounds As Possible in 20 minutes of:

5 Handstand Push-Ups

10 1-legged Squats (5 per side)

15 Pull-Ups

Scale as needed and go for broke.

QUOTE:"Studies indicate that the one quality all successful people have is persistence.  They're willing to spend more time accomplishing a task and to persevere in the face of many difficult odds.  There's a very positive relationship between people's ability to accomplish any task and the time they're willing to spend on it." - Dr. Joyce Brothers

Useful Strength

Is there any other kind?  Well, I guess if you have an extremely powerful ring finger, or if you have those muscles that make your ears move, and yours happen to be some of the strongest on earth.  Those might be examples of strength that's not so useful.  We are keen on developing strength that you'll use in everyday life.  Not ego strength, not single joint, 250 lb. curl, the-only-place-you'll-ever-use-it-is-in-the-weight-room strength.  Come get some.

**Remember that there is no 9:30 or 10:30 class this Thursday the 26th!**

Workout of the Day

Front Squat 3,3,3,3,3

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

Dave pullin' hard his deadlifts.

QUOTE:"Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln

Another Day in Paradise

Isn't it empowering to take your health and fitness into your own hands?  Even better, isn't it good to know you're taking the most direct route, not wasting any energy on effort that will yield sub-maximal results for the time you're investing?  We appreciate the effort we see from each of you every day, and that each of you put forth for each other, encouraging, pushing, challenging.  Although impossible to quantify, you may be the reason that someone you're working out with now DOESN'T have health problems down the road.  You may be the reason someone's quality of life is so much better than it would have been if they hadn't come to TCF and met you.  You awesome inspiration, you.  This is your responsibility, should you choose to accept it (this post will NOT self destruct).  Rock on!

Workout of the Day

500m row, then

10 Rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep for time of:

KB/DB swing (55, 35)

Hand Stand Push Ups

Deadlifts (1.5 x bodyweight)

then row 500m

Scale as needed and blow it away.

Crew practice at TCF.

QUOTE:"Give light, and the darkness will disappear of itself." - Desiderius Erasmus

You are what you eat

In CrossFit world, nutrition is very important.  To forge elite fitness for yourself requires not only that you "put out" at levels that force your personal performance to conform, but also that you fuel your body with pure food.  Food that is not processed, food that you can pick and eat without preparation, and meat cooked simply accomplishes this task.  In the beginning, the Good Lord made our food sources simple, and that's what our bodies were made to digest.  That part hasn't changed.  Click here for a simple explanation of what CrossFit suggests on nutrition, and ask a trainer if you want to go deeper.  In scouring the internet for some other information, I came across the picture below.  See if the kiddies can guess what it is.  Then ask yourself how much of the other things we eat at fast food restaurants or otherwise, start out much differently than we perceive them.  We'll be talking nutrition more in the future.

Workout of the Day

"Nancy"

5 rounds for time:

400m run

15 Overhead Squats (95, 65)

Mechanically seperated chicken, soon to be Chicken McNuggets.

QUOTE:"Tell me what you eat, and I will tell you what you are." - Anthelme Brillat-Savarin 

Relish your strength

Isn't it nice to know you don't have to depend on others to do things you can do for yourself.  Strength in functional movement is essential for independent living.  This is one reason that it's important to increase it at every opportunity.  Another is the fact that it enhances our performance in other activities, including sports, work, and our WODs.  Enjoy the strength you have, and on strength days, put every ounce of energy you have into those lifts, just as if you were dominating Fran.

Workout of the Day

Push Press 5,5,5,5,5

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

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

Get in gear!

Nice days seem to be coming more often, now.  After all, Friday is the first day of spring.  Let's use it before we have to hibernate again.

NOTE: Remember to always check our calendar before you come to class.  There will be NO 10:30 class on Friday.

Workout of the Day

"Nicole"

Complete as many rounds as you can in 20 minutes of:

400m run

Max rep pull ups

Your score is the number of pull ups completed for each round.

Kimberly and the great Nicole at her level 1 cert last year.

QUOTE:"Honor is simply the morality of superior men." - Henry Louis Mencken

Be Clean

After spending the last month working on our clean form, don't forget what you've learned during today's workout.  The more efficient you are, they better you will fair, even if it seems to the contrary.  Shrug high, even when you get tired.  Catch deep, even when you think a power clean will do the trick.  And make those elbows flip quick.

Workout of the Day

"Elizabeth"

21-15-and 9 reps each for time of:

Clean (135, 95)

Ring Dips

Scale the weight as needed, and own Elizabeth.  Go hard!

QUOTE:"Strong men can always afford to be gentle.  Only the weak are intent on 'giving as good as they get'." - Elbert Hubbard