Triangle CrossFit

Long Pants or Socks

Friday, July 31st, 2009

That's what we would advise you to wear.  That rope can leave a mark, those deadlifts, too.  By now, more and more of you should  be able to climb the rope.  The workout will go so much faster and your grip will last longer.  Great way to start the weekend!

Workout of the Day (last done January 5th)

15 Deadlifts (225#, 155#)

5 Rope Ascents

12 Deadlifts

4 Rope Ascents

9 Deadlifts

3 Rope Ascents

6 Deadlifts

2 Rope Ascents

3 Deadlifts

1 Rope Ascents

Modify the rope climbs and scale the weight as needed and get it done!

Swingin' some bells at TCF.

QUOTE:"Do, or do not.....there is no try." - Yoda

Stroke!

Thursday, July 30th, 2009

It's late, work's finally done, this is all I have for you:

Workout of the Day (from CrossFit Endurance):

"Death By 10 Meters"

Row 10m hard the first minute, 20m hard the second minute, etc., until you can no longer complete the required number of meters in the corresponding minute.

Pull, Mendy, Pull!

QUOTE:"...If you ever wonder who has the more unconditional love for you, put your spouse and your dog in the trunk of your car for one hour.  When you open it, who's still happy to see you?" - from "In Memory of Blue"

High RPMs

Wednesday, July 29th, 2009

That's the best way to approach this one - fast.

Workout of the Day

50-30-20 reps for time of:

Wall Ball Shots (20#, 14#)

Kettlebell Swings (55#, 35#)

Scale as needed and go hard.

Tab and Mendy makin' pull-ups look easy.

QUOTE:"When you improve a little each day, eventually big things occur." - John Wooden

Forging Mental Toughness

Tuesday, July 28th, 2009

As we stated before, and as you've learned, we make a lot of improvements in the human body at TCF.  We could go right down the line of the "10 General Physical Skills" that we improve upon at every workout, but there are other things.  One of them is the ability to push yourself harder and further every workout than you ever thought you could.  Continuing to push when you want to rest is something that doesn't come naturally, nor easily, but it does come with practice.  We'll practice it today.

Workout of the Day

"The Bear Complex"

5 rounds of 7 sets each of:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

There are rules.  The main one is that you can't put the bar down at any time during each round of 7.  Click on the video above to see the other rules.  You're working up to a max weight in the last set of 7 rounds.  This is not for time.

Jumpin' For Joy.

QUOTE:"Always bear in mind that your resolution to succeed is more important than any other thing." - Abraham Lincoln 

You Have But One Body

Monday, July 27th, 2009

Many of you know that I, Kimberly, have been dealing with some knee issues lately.  Outside of the weeks following my two C-sections, this is just the second time in my lifetime that I've had limitations regarding how I can move and what I can do.  Although this has been difficult for me, I know that I am blessed to have not had to deal with numerous injuries over the years.  When you consider that I was a flip-flopping gymnast and a bouncing cheerleader as a kid, and then started teaching group fitness at the age of 19, sometimes teaching as many as 13 classes a week, (money for college!) well, I've pretty much been active all my life.  There were many opportunities for me to get injured.  Thankfully I did not and I know that others cannot necessarily say the same.  Again, I'm blessed.  And even though I'm frustrated because my body is not cooperating as I want it to right now, there are positive things coming from this.  The circumstances have caused me to reflect on quite a few things and here's one of them that I'd like to share.  We all have but one body; an amazing machine that enables us to enjoy life each day.  This body is the only one we've ever had and no others will ever take its place.  This body is deserving of the best and should be treated with respect and care.  It's sad how many people there are that don't do this.  When the body is treated like a trash bag, putting nothing in it but garbage like cigarettes and junk food, then it's eventually going to end up in the dump.  But if you take care of it, feed it well, exercise it regularly, hydrate it, and provide it with enough rest, then it will give you its best.  You'll be able to function with ease and enjoy this life as it was meant for us to.  Who wants to watch from the shore when you can ride the wave?  Not me.  And hopefully not you.  So as you start this new day, this new week, remember, you have but one body and it's deserving of the best.  Make healthy, wise choices.  Your one body will show you its appreciation as you swim out in the surf.  I'll see you there. 

Workout of the Day

4 Rounds for Time

500 m row

25 Push Ups

18 Pull Ups

11 GHD Sit Ups

Two reasons why I make my healthy choices. 

QUOTE: "You don't get to choose how you're going to die. Or when. You can only decide how you're going to live. Now." - Joan Baez

 

X Marks the Spot

Friday, July 24th, 2009

Remember that anyone is welcome to come to the 9:30 workout on Saturdays to try us out.  Bring a friend and experience what it's like to forge elite fitness.

There are certain things that come up in a workout that make us cringe.  They will always be lurking, waiting to pop out and say "Boo!".  Don't be paranoid, waiting for that day.  Run into the shadows and grab them, dominate them, leave them whimpering, and walk back out, looking for another weakness to conquer.  Enough cheese, have a nice weekend.

Workout of the Day (borrowed from OPT's blog)

"X marks the spot"

for time:

Broad Jump 6 lengths of the TCF mats.  Your rep number = X

X Double Unders

X Deadlifts (185, 115)

X Double Unders

X Box Jumps (30", 24")

X Double Unders

X Ring Dips

X Double Unders

Row X Calories

Scale as needed, and hit it!

QUOTE:"Fear makes the wolf bigger than he is." - German Proverb

Rest Day?

Thursday, July 23rd, 2009

Rest days are important.  The time you spend in the gym is the STIMULUS for the change you're looking to make in your performance and body.  But it's when you're resting that your body starts those actual changes or adaptations.  We have some athletes that would do something every single day if given the chance.  Don't be that athlete.  It will catch up to you.  Recover periodically, and enjoy it.  No guilt allowed.

Workout of the Day (last done October 29, 2008)

4 rounds for time:

40 Double Unders

10 Push Jerks (135#, 95#)

10 Pull Ups

Scale the weight as needed.  Afterword, choose a max effort on something non-barbell related (handstand hold, L-sits, 500m row, etc.).  Post this in comments.

The mighty Herman.

QUOTE:"He who controls others may be powerful, but he who has mastered himself is mightier still." - Lao Tzu

Gravity

Said better here in a post from CrossFit West Santa Cruz. 

Workout of the Day

"CrossFit Total"

Back Squat

Press

Deadlift

Record the total of your 1-rep max in each lift.

QUOTE:"the world breaks everyone, and afterward, some are strong at the broken places." - Earnest Hemingway 

Keep Working

Tuesday, July 21st, 2009

Workout of the Day  (last done Dec 8, 2008)

Perseverance is a trait; a distinguishing characteristic that many people do not have.  Why work hard for something over the long haul when giving up is much easier, right?  Or better yet, don't even begin so failure will always elude you.  If you're not willing to put yourself in that position, to finish last, to not get the "best time," to have someone beat you, then how are you really going to get better?  Throwing in the towel is not an option if you want to be the best you can be.  Persevere.  Keep going.  Your day is coming.      

4 Rounds for Time:

400 m Run

30 Sumo Deadlift High Pulls (Men 65#, Women 45#)

20 Box Jumps (Men 24 in, Women 20 in)

10 Knees to Elbows

Jessica and Nichole at the wall yet again.

QUOTE: "Sooner or later we get what we expect." - Unknown

Let's Get It Started

The weather this week is supposed to be extremely rare for July in NC.  Which means not so hot and humid.  We're going to take advantage of it!  We're smack dab (as my granddand would say) in the middle of summer.  Vacations are happening, kids are being shuttled from A to B, and, of course, work calls.  We salute our athletes that aren't about to let their well-being suffer.  Sometimes you've got to do what you've got to do, but sometimes we refuse to let situations become excuses.  Roll on!

Workout of the Day

21-15-9-3

Front Squats (135#, 95#)

GHD Sit Ups

Run 400m between each round.

Clean day at TCF.

QUOTE:"Don't whine, don't complain, don't make excuses." - John Wooden