Triangle CrossFit

One Year and Counting

Triangle CrossFit is celebrating it's one year anniversary, and things are only getting  better.  We had a cookout last night and a great time was had by all.  Thanks to everyone that came, and we're looking forward to all the wonderful friends we'll make in the coming year.

If you're going to cheat, cheat big!  Thanks to Mike and Katie, shown here, for the great artwork and the great ice cream cake!

Let's Party!

Work out hard today so you can take it easy tonight.  The TCF cook-out is tonight at the Box, and we're looking forward to seeing everyone in a more relaxed environment.  So get after this one and earn that break!

Workout of the Day

4 rounds for time:

Row 500m

25 Burpees

Post time to comments.

Heron's Turkish Get Up.

QUOTE:"The most significant message I can relay to the rowing athlete is: Just row the race.  Think about the process.  Don't dwell on the result until it's history." - Larry Gluckman, Varsity Heavyweight Coach, Princeton University

Run like you mean it

Everyone did great yesterday muscling through the clean and jerks.  Today is much different.  You're going to have to push through, getting the runs done, and mentally pushing past your cardiovascular limits.

Workout of the Day

"Michael"

3 rounds for time:

Run 800m

50 Back Extensions

50 Sit ups

Get it done and post times to comments.

Kirk finishing up Grace.

QUOTE:"No one gets very far unless he accomplishes the impossible at least once a day." - Elbert Hubbard 

Grace-ous

Time to put that technique to the test.  It's plain to see when I watch most of you that have been with us for a while, that your Olympic lifts have improved greatly.  It will be interesting to see what kind of PR's are set today, now that you have a better handle on your clean and jerk form.

Workout of the Day

"Grace"

for time:

30 Clean and Jerk (135#, 95#)

Get it up to shoulders and overhead fully extended the best way you can.

Mike fightin' through his last set of ring push-ups.

QUOTE:"If you could get up the courage to begin, you have the courage to succeed." - David Viscott

Fresh as a Daisy

And ready to go.  Time to get back to work building the best you ever.  We try to drill form into you because we want it to be as much of a habit as possible.  When you're feeling tired and weak, in life and at TCF, proper form will save the day.  Something my grandpa used to say comes to mind, "Start out like you can hold out."  If you have to change in midstream, your workout, and possibly your safety, could suffer.  This is also good advice if you are new to CrossFit.  We would rather have you finish a workout and come back tomorrow than for you to get hurt or deflated in your pursuit of elite fitness.

Workout of the Day

4 rounds for time:

Row 500m

21 Ring Push Ups

100 ft. DB Walking Lunges (35#, 20#)

Scale accordingly and hit it!

Dot drills and presses at TCF.

QUOTE:"Thinking will not overcome fear but action will." - W. Clement Stone

Honor

We're closed on this Memorial Day, and we hope everyone can spend some time with those who are most important to them.  We also hope that the reason for this day is not lost on festivities.  We are thankful that there have been and are those out there that value life and freedom so much that they are willing to give theirs to protect it.  We salute them and thank them and their families for their sacrifice.

  

QUOTE:"Greater love hath no man than this, that a man lay down his life for his friends." - John 15:13, The Bible

Harder

It's easy to think that once you get in better shape, these workouts will get easier.  Negative.  Unless you decide to start working less, they don't.  They might get faster, or you might be able to complete more rounds or lift more weight, but it won't be easy.  In fact, since you will have developed the discipline it takes to push yourself more, they will probably get harder.  But then again, so will you.

Workout of the Day

5 rounds for time:

Run 400m

10 Push Press (95#, 65#)

15 Pull Ups

10 "slalom" dot drill reps

QUOTE:"There is no shortcut to achievement.  Life requires thorough preparation - veneer isn't worth anything." - George Washington Carver

Row Well

REMEMBER, THERE ARE NO MORNING CLASSES TODAY!

 

Workout of the Day

For time:

Row 1000m

3 rounds of:

30 Pull Ups

30 Burpees

then finish with:

Row 1000m

Hit it hard and fast.

Shawn's first time chunkin' the wall ball.

QUOTE:"Life is hard.  It's harder if you're stupid." - John Wayne

That's enough, Sugar!

No, really, that's enough sugar.  Any sugar is too much, but many people don't realize that just cutting back on it can work wonders for their waistline, health, and overall performance.  The same goes for most other carbs, but the one with the most addiction properties seems to be sugar.  As most of our people know, we are proponents of the Paleo and Zone diets here at TCF.  There are many resources out there, and if you need advice or suggestions, don't hesitate to ask a trainer the next time you're in. Wonder how much sugar you're getting when you eat your favorite snack?  Here's a neat little link I found on CrossFit Vancouver's webpage while perusing some other affiliate sites.  Don't forget to scroll down and look at how your favorite foods stack up.

Workout of the Day

Back Squat 3,3,3,3,3

Work up to as much weight as you can lift with proper form.

QUOTE:"He who knows best knows how little he knows." - Thomas Jefferson  

Focus

The more I do any lifting at TCF, the more it becomes obvious that good form is 33% knowledge, 33% ability, and 34% concentration.  I tell people all the time, "keep your lumbar curve intact, push through your heels, your arms are only there to connect you to the weight, not to lift, etc."  But I still often find myself letting that curve slip away, or starting to lean up onto my toes.  I KNOW better, and yet when I don't pay attention, it still happens.  I have to constantly focus, every rep, on what I'm doing and what I'm supposed to be doing.  Make sure you do, too.  Focus on the rep you're on, not the last one or the one you're about to do.  I assure you, just as I have found, it feels so much better, and the amounts you lift will go up.

Workout of the Day

For time:

15 Deadlifts (225#, 155#)

50 Push Ups

12 Deadlifts

40 Push Ups

9 Deadlifts

30 Push Ups

6 Deadlifts

20 Push Ups

3 Deadlifts

10 Push Ups

Scale the weight as needed and get it done.

Tabitha coming in for a landing while the others work on the WOD.

QUOTE:"You can have no dominion greater or less than that over yourself." - Leonardo da Vinci