Triangle CrossFit

Powerlifting?

I've always been intrigued by the term powerlifting.  I guess it's just my technical nature.  I understand the historical component of the name, which is way too much to go into here.  What we refer to as the power lifts, however (squat, deadlift, bench press), do not adhere to the definition of power.  Remember that definition (force x distance / time)?  The power lifts which are great and have an important purpose in developing strength, are missing the time component.  At least to the degree that the speed with which you do them is a major concern.  They are done, for the most part, using brute strength.  Not so with the Olympic lifts.  The Olympic lifts (clean and jerk, snatch) require speed in addition to strength.  They are true power lifts, and require much more athleticism.  I suppose there needed to be a distinction, hence a different name.  Enough rambling, I'll look up the origin of the names, and get back to you at the Box.  If anyone out there has some insight, please comment and let me know!

Workout of the Day

Snatch 3,3,3,1,1,1,1,1

Focus, perform, pull, and do it all with speed.

Nate, TCF "coach in training", gives Ryan a little feedback on his performance during the WOD. 

QUOTE:"Never confuse motion with action." - Benjamin Franklin

All Out

Today's workout is one of my favorites.  It reminds of those "glory days" in high school when the ball was on the one and you had to get it done.  All out is the only way to do this one.  No strategy, no rest.  Sounds like most of the others, huh?

Workout of the Day

"2 Minute Defense"

1 Power Clean (135#, 85#)

3 Hang Squat Cleans

2 Jerks

Sprint 200 Ft.

Perform 5 rounds of the above sequence hard and fast.  Then, after a 2 minute rest, repeat it, noting the total time it takes you for both rounds, including the rest.

Air Herman.

QUOTE:"Expect victory and you make victory." - Preston Bradley 

Quick!

Not all of our movements are such that you can get a high turnover rate.  Today, however, this is not the case.  Make those ergometer strokes powerful, and make everything else quick.

Workout of the Day

3 rounds for time:

Row 500m

130 single rope skips

30 Box Jumps

30 Wall Ball Shots (20#, 14#)

QUOTE:"You never find yourself until you face the truth." - Pearl Bailey

Get Some, Go Again

Workout of the Day

5 Rounds for time:

Run 400m

15 Medicine Ball Cleans (20#, 14#)

15 Handstand Push Ups

Push hard and finish quick.

Dave, he never met a ring dip he didn't like.

QUOTE:"If you do not conquer self, you will be conquered by self." - Napoleon Hill

In the words of an uncle of mine...

"Come on wit' it!"  In the South, that's our equivalent to "Bring it on!"

Workout of the Day (last done 1/22/09)

3 rounds for time:

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

25 Double Unders

12 Pull-Ups

Nathan owning Turkish Get Ups.

QUOTE:"Success is dependent on effort." - Sophocles

 

Get Up and Run

Funny how things just come to mind.  Like how it just popped into my head tonight that we haven't done Turkish Get Ups in a while.  We have quite a few new members that have never even done any.  Well, here you go, served with love...

Workout of the Day

For time:

Run 200m

14 Turkish Get Ups (guys 55# DB, girls 35# DB, 7 per side)

Run 200m

12 Turkish Get Ups

Run 200m

10 Turkish Get Ups

    -etc., all the way down to-

Run 200m

2 Turkish Get Ups

Scale the weight as needed, and sprint on the runs.

Lori knockin' out a few kettlebell swings.

QUOTE:"We win here or lose everywhere;  if we win here, we improve the chances of winning everywhere." - General Douglas MacArthur (speaking of battle in Korea)

Don't Miss!

Some folks don't seem to understand the importance of strength days.  The stronger you are, the less of a percentage of your max the weight is on those MetCon days.  If anything, these should be the days when you make a point to show up!  Get it done!

Workout of the Day

Front Squats

Warm up 5 x 5

Work Set 7 x 1 for 1 Rep Max

...then...

Tabata Rows

Katie swingin' the 'bell.

QUOTE:"The mere fact that you have obstacles to overcome is in your favor..." - Robert Collier

Push Down

Nine times out of ten, when we speak of pushing with our upper body, we think of push-ups, or presses.  That's only half right with today's workout, a Hero workout in honor of, well, a HERO!

Workout of the Day

"J.T."

21-15-9 reps for time of:

Handstand Push-Ups

Ring Dips

Push-Ups

Scale as needed and go for broke!

Wall Ball anyone?

QUOTE:"A sound body is a first-class thing;  a sound mind an even better thing;  but the thing that counts for most in the individual as in the nation is character, the sum of those qualities which make a man a good man and a woman a good woman." - Theodore Roosevelt

Thankful for a Workout

Rest days are great.  You get to take the time to recuperate, enjoy the family, and get stuff done that you've fallen behind on.  They also get me a little antsy.  Let's get back to it!

Workout of the Day

5 rounds for time:

15 Push Press (95#, 65#)

15 American KB/DB swings (55#, 35#)

15 Box Jumps (24", 20")

15 Knees to Elbows

Scale the exercises if you must, and smoke it!

Push-ups on the tire at Saturday's "Little Athletes" workout.

QUOTE:"There is nothing so useless as doing efficiently that which should not be done at all." - Peter F. Drucker

***Reminder: the only WODs today are at 11:30 and 5:30***