Triangle CrossFit

Almost There

Thursday, October 1st, 2009

Paleo Day 24

Maybe I should have decided to make the Paleo Post day Thursdays instead of Wednesdays, since that's when I've been doing them the most, anyway.  So how are you doing.  Are you sick of your friends/spouse/kids giving you grief for the way your eating?  That will be coming to an end soon.  Unless...

Our goal for this was to get everyone to see how this worked for them.  Some transitioned easily.  Others admitted they could stick pretty closely to it if they had a time or three a week to "cheat".  Others hated it, and never really adjusted at all.  We still have one week to go, and hope everyone will stay pretty tight with their intake.  Everyone will probably take away something different from this experience.  We'll talk about that at a later date, but hope everyone has benefitted from this time, and can use it to improve their nutrition in the future.  More to come.

Workout of the Day

4 rounds for time:

Row 500m
15 Deadlifts (225#, 155#)
15 Box Jumps (24", 20")
15 Pull Ups

Scale and get it done.

Mike pushin' the Earth away.

QUOTE:"Nature never breaks her own laws." - Leonardo da Vinci

Carry Your Own Weight

Wednesday, September 30th, 2009

Paleo Day 23

That's all you have to do, today.  No external loads.

Workout of the Day

Run 200m
10 Toes to Bar
10 Burpees
10 Abmat Sit Ups
Run 400m
15 Toes to Bar
15 Burpees
15 Abmat Sit Ups
Run 600m
20 Toes to Bar
20 Burpees
20 Abmat Sit Ups
Run 800m
25 Toes to Bar
25 Burpees
25 Abmat Sit Ups

If you can't do toes to bar, do knees to elbows, etc.

The 5:30 crowd bustin' out some Wall Balls.

QUOTE:"Fights would not last if only one side was wrong." - Francois de la Rochefoucauld

No Thanks

Tuesday, September 29th, 2009

Paleo Day 22

Recently, while enjoying an afternoon getting a mani and pedi, I ended up in the salon chair next to a fitness trainer at one of our local globo gyms.  Now I didn't know this when I was guided to the chair next to hers but I sure knew it within minutes of sitting down because everyone in the salon couldn't help but hear her.  She was quite loud and very vocal about what she did for a living.  You could tell she was proud of her work, which is great.  We all should be proud of our work.  She talked to the woman beside her of how she loved her job, how she enjoyed working with people and helping them achieve their fitness goals.  So far so good.  I'm thinking this woman and I have a lot in common.  But then came the point where we parted ways.  Her phone rang and she began to talk with a friend about workouts from the previous two days.  "I spent an hour and a half on arms the other day and three hours on legs yesterday," she said.  At that point, I almost rolled out of my salon chair!  4.5 hours on two workouts.  PLEASE!  If it really did take her 3 hours to complete a leg workout, then 1) her intensity couldn't have been squat (pun intended) or 2) she spent a lot of time talking, looking in the mirror, and doing something else besides exercising or 3) she's clueless and doesn't know how to maximize fitness training time.  I'm guessing it was probably a combination of all three but what really bothered me the most about the situation was what was probably going through the minds of everyone within earshot of this woman.  After hearing her boast of her workout duration, they were probably thinking, "If a personal trainer is sitting here saying she spends that much time working out, I guess that's what I should be doing, and boy, I don't have that kind of time.  Why bother?"  In my opinion, this woman did a huge disservice to those around her.  Fitness professionals have a responsibility to help people understand that working out doesn't have to involve excessive hours each week.  Folks, it's not necessary to spend 1.5 to 3 hours on one workout in order to get in great shape and improve your health.  There's a better way and it's called CrossFit.  The workouts are not only effective but they are extremely efficient.  Intensity and consistency are key.  In other words, work hard regularly and you'll see results.  Period.  So the next time you're tempted to spend a few hours of your day working out, don't.  Just think about me, Clay, sitting in the pedi chair at the nail salon. 

(Okay, this is Kimberly, of course.  I couldn't resist the chance to make you laugh at the thought of Clay getting a pedicure!)  

Workout of the Day

5 rounds for time:

Run 400m
25 Wall Ball Shots (20#, 14#)
10 Hand Stand Push Ups

Scale and kick derriere.

Burpees make me blue. 

QUOTE:  "The combination of hard work and smart work is efficient work." - Robert Half

Success!

Monday, September 28th, 2009

Paleo Day 21

Thanks to everyone who donated and participated in the Fight Gone Bad IV fundraiser this past Saturday.  Our goal was $1000. We had a blast, and, as of the time of this posting, we raised $1,447 for the Prostate Cancer Foundation and the Wounded Warrior Project.  Now that we know how everything works, we hope to be a force to reckon with next year.  Time to start training....

For the next 6 to 8 weeks (to be decided later), we will be in a strength building cycle.  Several other affiliates have done this with great success, and since a good idea is a good idea no matter whose it is, we can't wait to get started here.  Every Monday and Friday, we will warm up, and do a set of 20 back squats with a pre-determined weight before the main WOD.  This weight is determined by your last 5 repetition max on back squats (if you haven't gotten one, get it as soon as possible).  If your max was 160 lbs. or less, the first set of 20 today will be with half of that weight.  Above 160 lbs. will warrant performing this first set with 80 lbs. less than that max.  The goal is to go up 5 lbs. every time we do this.  If we go for 8 weeks, you'll be doing your old 5 rep max for close to 20 reps.  That's the goal, anyway.  Your consistency, diet, and genetics will determine your success.  No matter what, try to get all 20 each attempt.  By the way, it's important to be on time and to get warmed up as soon as possible. 

Workout of the Day

Back Squat 20

for time:

"Kirk"

50 Double Unders
15 Snatch (95#, 65#)
40 Double Unders
12 Snatch
30 Double Unders
9 Snatch
20 Double Unders
6 Snatch
10 Double Unders
3 Snatch

Scale as needed and hit it!

The squat is your friend, right Davis?

QUOTE:"Fate only takes you so far, then it's up to you to make it happen." - Unknown

Get It While You Can

Friday, September 25th, 2009

Paleo Day 18

Fight Gone Bad is tomorrow!  Last chance to get as much conditioning in as possible, and to hit up your friends and family for a donation to our causes! 

Workout of the Day

3 rounds for time:

Run 800m
5 Handstand Push Ups
10 Kettlebell Swings (55#, 35#)
15 Burpees
20 Walking Lunges

Get it done!

QUOTE:"The difference between elite athletes of any sport and others is that they are able to use gravity to their advantage; to work with it instead of fight it." - Brian MacKenzie, Virginia Beach Running and Endurance Cert. (paraphrased)

Open Up and Say Ahh!

Thursday, September 24th, 2009

Paleo Day 17

Every movement we're doing today requires open hips at some point during the exercise.  Just another example of how, no matter what the activity in exercise or life is, 99% of the time power is required of the posterior chain muscles.  We can't forget the anterior chain, without which some movements would be impossible.  But by a large majority, you can't beat the amount of power generated by those hips.

Workout of the Day

With the same barbell (guys 95#, girls 65#), complete 21-18-15-12-9-6 and 3 reps for time of the following exercises in this order:

Deadlift
Hang Power Clean
Front Squat
Push Jerk

Scale the weight as needed and go for broke.

Nice form Isaac!

QUOTE:"It's always too early to quit." - Norman Vincent Peale

Inconvenient

Wednesday, September 23rd, 2009

Paleo Day 16

OK.  If there's one main complaint we've heard from most folks that are getting used to this new way of fueling their bodies, it's that it isn't very convenient.  I guess it depends on what your means of acquiring food was before we started.  If you were used to sliding in somewhere and grabbing something quick before heading off to the rest of your busy life, then yes, it is an adjustment.  If you normally were a "cooker", then this won't be that much of a change.  It is important to note, however, that the quality of food you eat does mimic, in large part, it's source.  This can be true in two ways.  The highly fertilized veggies and drugged up animals that are the normal fair in grocery stores and restaurants are definitely not as good for us as their organic counterparts.  Although it's hard to get food that is completely free of some kind of toxins, you can come a lot closer if you're a more discerning shopper and prepare your own food.  The other source of food to consider is where it's being cooked.  You have no control over the food you get at restaurants, although requesting what you want is a good start.  When you prepare your own food, you know what you're getting, and how much "extra" is added.  By "extra" I mean butter, or salt, or sugar, or whatever else you may want to keep to a minimum.  Think of this little experiment as an opportunity to broaden your horizons.  Learn a few great recipes, become a better planner, and treat your body like the valuable temple it is.

Workout of the Day

Squats 5,5,5,5,5

Make that last one a PR!

Whether you're trying to eat like a caveman, or Adam and Eve (same concept), the food science in this clip is worthy of discussion....IN THE COMMENTS!

QUOTE:"The only time to eat diet food is while you're waiting for the steak to cook." - Julia Child 

Get Down

Tuesday, September 22nd, 2009

Paleo Day 15

Nothing new, here.  You know what to do.

Workout of the Day

"Angie"

For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Finish all the reps for one exercise before moving on to the next.

QUOTE:"If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment." - Marcus Aurelius

Rested Up

Monday, September 21st, 2009

Paleo Day 14

Hopefully you took time this weekend to rest up and allow your body to recover.  As we've said before, the gym is where the stimulus happens, but outside of it is where your body takes the good stress you've given it, and beefs up it's weakest areas so that when that challenge comes up again, it will be ready.  Continually turning the screws without recovering leads to a gradual, and sometimes not-so-gradual, downward spiral in results and general well-being.  Savor that rest.  And now that you have....

Workout of the Day

"Helen"

3 rounds for time of:

Run 400m

21 Kettlebell Swings (55#, 35#)

12 Pull Ups

New PR! You know it!

Brad getting full extension on his box jumps.

QUOTE:"When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life." - Jean Shinoda Bolen

Practice Makes Better

Friday, September 18th, 2009

Paleo Day 11

Time to work on the game plan again, which pretty much is HIT IT HARD!  A little heavier, but shorter.

Workout of the Day

21-15-9 reps each of:

Push Press (95#, 65#)

Sumo Deadlift High Pull (95#, 65#)

Box Jumps (24", 20")

Wall Ball Shots (20#, 10#)

Row (calories)

Nice deadlift, Katie!

QUOTE:"An ant on the move does more than a dozing ox." - Lao Tzu