Triangle CrossFit

Give It Up

Thursday, September 17th, 2009

Paleo Day 10

This is a call to all of our athletes who have yet to either register for the Fight Gone Bad fundraiser at www.fgb4.org, or who haven't made a donation, which you can do by clicking on the icon to the right.  The time is drawing nigh, and no one can argue with the fact that these are two VERY worthy causes.  Tell your friends, neighbors, and family that you're trying to get your affiliate on the map.  And in case you're checking us out, but aren't a member, you can donate to our team as well by clicking on the aforementioned icon to the right.  Just do it.  We will also accept donations at our place as well, just drop 'em by.  We will actually be doing the workout associated with this fundraiser on September 26, which is simply a good way to get together, get in a workout, and celebrate our efforts.  ANYONE can join us on that day to participate or watch.  So get off your can and get busy!

Workout of the Day

"J.T."

21-15-9 reps for time of:

Handstand Push Ups

Ring Dips

Push Ups

Scale as needed, including the ring dips which are 3 to 1.

Suicides at TCF

QUOTE:"I am not concerned that you have fallen, I am concerned that you arise." - Abraham Lincoln  

Calling All Eaters

Wednesday, September 16th, 2009

Paleo Day 9

That's right, if you don't eat, then disregard this post.  You've had a little bit of time to digest (pardon the pun) this Paleo thing.  So it's time to get some recipes floating around.  Between all of us, we may have enough for almost every day until this thing's over.  I know John has mentioned his spaghetti squash recipe and his blackened salmon recipe to me, so I'm putting him on the spot.  Post 'em.  That goes for everyone!

Workout of the Day

For time:

Row 1000m
then 4 rounds of:
20 Kettlebell Swings (55#, 35#)
20 Push Ups
1 TCF Suicide

Just Go!

QUOTE:"Cooking is like love.  It must be entered into with abandon or not at all." - Harriet Van Horne

Pick It Up

Tuesday, September 15th, 2009

Paleo Day 8

That's all you have to do today - grab it, dig deep, and stand up.

Workout of the Day

Deadlift 3,3,3,3,3

then, see what Kirk has in store.

The "Magnificent Mile" crowd on Sunday.

QUOTE:"A man is ever apt to contemplate himself out of all proportion to his surroundings." - Christina G. Rossetti

Fleet Feet

Monday, September 14th, 2009

Paleo Day 7

We had several athletes from TCF who made us proud at the "Magnificent Mile" fundraiser in Raleigh.  A 1-mile sprint is definitely the kind of intense workout challenge we were up for.  Special props go out to Dov for his 5-flat time!  Great effort hangin' with those professionals folks!

Workout of the Day

7 Rounds for time:

10 (per side) 1-arm DB snatch (35#, 20#)

10 Box Jumps (24, 20)

10 Burpees

You got this!

Taking care of a little skill practice before the WOD.

QUOTE:"The race is not always to the swift, nor the battle to the strong, but that's the way to bet." - Damon Runyon

TGIF

Friday, September 11th, 2009

***There is no 10:30 or 11:30 class this morning.***

Paleo day 4

It's hard to believe it's already been 8 years since a few animals decided to assault the way of life of the greatest country on Earth.  Yet we still speed on, doing what we want to do because of the freedom we have.  This freedom, the freedom to pursue happiness, the freedom to venture out in business, to go where we want, buy what we want, live where we want, is the reason we are the greatest.  Oh sure, you have the freedom to be worthless, not live up to your purpose, and to just coast through life.  But that's not the CrossFit athlete.  They realize that through hard work, the best results come, and they don't expect anything for less.  Complete the week of workouts with an all-out effort, and earn your rest.  God Bless America, and those that protect her from threats inside and out.

Workout of the Day

Complete as many rounds as possible in 20 minutes of:

5 Hand Stand Push Ups

10 L-Pull Ups

15 Walking Lunges

Scale the L-Pull Ups to bent knee pull ups first, or toes to bar next.  Scale everything else as needed and hit it!

David and Lara came all the way from Trinidad just to work out with us! (wink, wink)

QUOTE:"All fixed set patterns are incapable of adaptability or pliability.  The truth is outside of all fixed patterns." - Bruce Lee

Now that's SWEET!

Thursday, September 10th, 2009

Day 3 Paleo Pursuit

In talking with many of you about the Paleo Pursuit, a topic that always seems to come up involves sugar.  More specifically, how you're going to make it through this thirty day period without having any of it.  Your sincere concern is of no surprise.  When you consider that many of us Southerners have had our share of sweet tea, pies of all kinds, and let's not forget Krispy Kreme donuts, well, sugary foods are commonplace.  Food and drink manufacturers know we love the taste of sugar so it ends up everywhere.  It's in the obvious and the not so much.  I opened my pantry tonight (yes, there are still non-paleo foods in there) and pulled out the first three things my eyes fell on - a can of kidney beans, pot roast soup, and chipotle peppers.  Not necessarily what comes to mind when you think of sugar but guess what?  All three of them had sugar listed as an ingredient.  With "a little here" and "a little there," it's not surprising that the average American consumes 22 teaspoons of sugar per day.  Wait a minute?  Was that a typo?  No, it wasn't.  Walk to your kitchen now folks and pick up a teaspoon.  Look at it.  Now imagine filling it up 22 times with sugar... and eating it all.  You can't, can you?  Good.  You agree.  That much sugar just isn't right.  In fact, the American Heart Association recently released a statement in which they recommend a reduction in sugar intake due to evidence associated with metabolic abnormalities, poor health conditions, and excess caloric intake.  Their recommendation involves no more than 150 calories per day coming from sugar for men and 100 calories for women.  How much does this equal out to?  About 6 teaspoons per day for women and 9 for men - a big difference from 22.  (Keep in mind these limits involve added sugars like corn syrup, high-fructose corn syrup, sucrose, etc -not the sugars found naturally in foods so don't give up on your strawberries.) So, with all this in mind, the message is clear.  Use this time during the Paleo Pursuit to break your overconsumption of sugar.  Learn to appreciate "natural" foods like our ancestors did.  Your health will thank you for it.   

Workout of the Day

Cleans 1,1,1,1,1,1,1

Go for it!

Mike and Katie take on "Karen."

QUOTE: "Honey is sweet!  But the bee stings."  - Unknown

Walk the Line

Wednesday, September 8th, 2009

Paleo Day 2

Not a lot of jaw flappin' today, or key strokin' as the case may be.  Just get it done. 

Workout of the Day

"Karen"

150 Wall Ball Shots for time

then...

come and see.

QUOTE:"I'm a perfectionist.  I'm pretty much insatiable.  I feel there's so many things I can improve on." - Serena Williams

New

That's a great word for what our athletes are going to be experiencing and going through.  For some, a new way to eat.  And with that can come feeling better, new performance, new fat loss, and a new way to think about food.  What you thought might be impossible, can become a "normal" way of life.  Those extra carbs can be like crack, so give those cravings a few weeks, and give each other lots of support.  Like Mrs. Byers referred to, in the realm of hard things to accomplish, THIS IS NOT HARD.  Think of how great you're going to feel in 30 days, and if you truly try, and nothing positive happens (doubtful), then at least you'll know.  We've got some special evaluation workouts planned the week after this is over, so give it a valid effort. 

If you subscribe to the CrossFit Journal, now would be a good time to read "The Hard Routine" by Jason Dougherty, an article about getting focused when it's time to get serious.  It's only 4 pages, and I have a copy at the gym for you to read if you don't have access.

Workout of the Day

10 rounds for time:

5 Front Squats (135#, 95#)

5 Push Press or Jerk (135#, 95#)

Scale as needed, but use the same barbell for both.

The "Ice Cream WOD" crowd at Mike and Katie's DQ.  Thanks!

QUOTE:"To succeed in your mission, you must have single-minded devotion to your goal." - Abdul Kalam, President of India, 1931 

Are you ready?

Monday, Sept 7th, 2009

Tomorrow is the day!  Our "Paleo Pursuit" starts in less than 24 hours.  Here are a few last minute tidbits of information.  These topics are included specifically because we have received questions about them. 

• So what can I eat? - Follow these rules and you're eating Paleo...enjoy all the lean meats, fish, seafood, fruits and non-starchy veggies you can eat.  No cereals, legumes, dairy, or processed foods.
• But how do I know how much to eat? - Measuring is not necessary.  It's hard to overeat real foods like what is included when you eat Paleo.  These foods provide us with natural bulk and fiber and fill our stomachs.  They normalize our blood sugar and satisfy our true hunger.
• Shouldn't I be careful about the amount of fruit I eat? - Yes, if you plan on eating more than 5 pounds of it each day!  That's about how much of it you'd have to eat in order to consume just about 1,000 calories.  Eat fruit, folks.  You'll be fine.  
• Is there a limit to how many eggs I can eat? - Enjoy a couple every 2-3 days.  They weren't available daily in the Paleolithic world so you shouldn't eat them every day either.
• What about canned meats? - The canning process removes high percentages of various vitamins found in fresh or frozen fish.  If you must eat from a can, unlike our ancestors, buy brands that are packed in water but check to see if any salt was added.  If it was, soak and rinse before eating.
• What about diet drinks? - Only if it's a Diet Coke.  After all, this was the only diet drink available way back then.  Seriously, folks. All kidding aside.  See if you can make it without the asparatame and saccharine.  Try water with lemon or lime.  It's pretty darn good. 
• How do I make my own mayonnaise? - Put 1 egg, 1 tbsp lemon juice, and 1/4 tsp dry mustard in a blender and blend for 5 seconds.  Continue blending while adding 1/2 cup olive oil and 1/2 cup flaxseed oil.  Blend until mayo is thick.  Makes 1 cup.  Refrigerate.  Should keep for 5-7 days. 

Got other questions?  Post 'em here or ask us at the gym.  We'll try to keep the tips, suggestions, and recipes coming throughout the Pursuit. 

Enjoy your Labor Day everyone.....we'll see ya'll tonight at the ice cream eating WOD!    

Fightin' Friday

Friday, September 4th, 2009

Alright, short and sweet.  Time for some team practice.

Workout of the Day

"Fight Gone Bad"

1 minute at each of the following five stations.  Do this for 3 rounds with a 1 minute break between each round.  Your score is the total number of reps you complete (calories on rower).

Push Press (75#, 55#)
Sumo Deadlift High Pull (75#, 55#)
Box Jumps (24", 20")
Wall Ball Shots (20#, 10#)
Row

Post score to comments.

Dan and Scott in the "Valley of the Shadow of Deads".

QUOTE:"Difficulties exist to be surmounted." - Ralph Waldo Emerson