Triangle CrossFit

In the Books

Friday, October 30th, 2009

Congratulations!  You're another week fitter!

Workout of the Day

For time:

7 - 60 yd sprints

3 rounds of:

10 Dumbell Thrusters (55#, 35#)
15 Ring Dips
20 Box Jumps (24, 20)
25 Abmat Sit Ups

Then finish with 7 - 60 yd sprints

Remember to walk back to the start between sprints; walking is always having one foot on the ground, so you can still walk quickly to save time.

Isaac and Zeke pushin' through overhead squats.

QUOTE:"Time and I against two." - Baltasar Gracian

You Can Do This

Thursday, October 29th, 2009

Getting the bar and arms in proper position for the front squats is a common complaint.  But it doesn't have to be.  Too often, this is blamed on flexibility, but this isn't necassarily the case.  Work it until you get it right.

Workout of the Day

Front Squats 3,3,3,3,3

A great picture from Rainier CrossFit demonstrating proper finger, elbow, and bar position for the front squat. 

QUOTE:"Enjoy the little things, for one day you may look back and realize they were the big things." - Robert Brault

New Direction

Wednesday, October 28th, 2009

In having a trainer discussion here at TCF recently, we realized something.  We can't count the number of people that tell us they want to come and check us out.  We here it all the time.  Maybe 1 out of 10 ever show up.  We wonder why.  It's free.  You're assured that we won't ask you to do anything you can't do.  What would be the point in that?  We'll treat you with respect and answer any questions you have.  Just ask our current athletes.  So what would be keeping the no shows from ever stepping through the door?  We think it's unfamiliarity.  Change is always resisted, no matter how good it might be.  The ego thinks, "What if I get in there, and they ask me to do an exercise I've never done, or show me how to do something I am doing already but better?  Then I'll have to admit I wasn't doing something correctly, or I might have to admit I'm not as well conditioned as I thought I was."  We encourage you to think of our offer as an opportunity.  An opportunity to better yourself.  If you were sick, and had a doctor that kept you from getting worse, how smart would it be to NOT trade him for a doctor that could cure you?  We think we have that kind of remedy when it comes to your health and fitness, and aren't afraid to say so.  You have nothing to lose if you come let us show you how to take your fitness in a new direction, a more effective direction, a smarter direction.  If you've been meaning to come, no matter how long it's been, now's the time.  Email us to set up your intro session, OR to give us another excuse we can lay to rest.

Workout of the Day

"Grace"

for time:

30 Clean and Jerks (135#, 95#)

Get the bar from floor to shoulders, to overhead the best way you can.  Efficiency is paramount.

 
Heather gettin' the job done.

QUOTE:"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter.  People that know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed.  For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem.  But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats." - Mark Rippetoe 

Get Here

Tuesday, October 27th, 2009

Thinking of skipping your workout today?  Better not.  If you do, that's one day longer that it will take to reach your goals.  Consistency is key.  The TCF athletes we have seen make the greatest fitness gains and that have transformed themselves, they are the ones we see here day after day, week after week and month after month.  Do you think they are any different than you?  They aren't.  They have jobs, kids, commitments and responsibilities just like you.  They too struggle with not having enough time in their day yet somehow they always find enough of it so that they can make it here and get the work done.  No, it's not always easy to fit everything in and unfortunately it's often our fitness and health that gets pushed to the side.  Decide now that you won't let that happen anymore.  Decide now that you're going to become "one of them."  Make it happen.  Just get here.  We'll be waiting.

Workout of the Day

500 m Row then..

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

Finish with another 500 m row

Athletes at work.

QUOTE: "Pessimist: the optimist who didn't arrive." -Mark Twain

Extra! Extra!

Monday, October 26th, 2009

I'd like to challenge you this week to focus on one or two of your weakest exercises.  Make up your mind that you are going to practice these exercises after the WOD's.  Just pick up that jump rope, or get under the rings, or grab that climbing rope and do what you need to do to improve, including asking for help.  Until you start focusing on those weaknesses, they will not improve.  So get serious about becoming a more well-rounded athlete, and you will.

Workout of the Day

Perform 4 Tabata intervals (20 seconds on, 10 seconds off) on each exercise for 3 total rounds:

Wall Ball Shots (20#, 14#)
Kettlebell Swings (55#, 35#)
Row

Post total number of reps (calories on the rower) to comments.

Yea Turkish Get Ups!

QUOTE:"We improve ourselves by victories over ourselves.  There mush be contest, and we must win." - Unknown

Moderation

Friday, October 23rd, 2009

In our part of the world, the NC State Fair is happening.  Most people around here love the fair, although some have had their fill.  There are plenty of sights to see, including animals, people, machines, shows, etc., and plenty of rides to ride.  Oh, and one can't forget, there's plenty of food to devour, a very small percentage of which might be good for you.  Many folks will admit that this is a time when they "splurge", eating those things that might not normally be on their menu.  Just remember, that you are coming back to the gym, and you must be willing to pay the piper (insert evil laugh here).  We're all for having fun, and we plan on having fun ourselves.  We just wanted to throw out this simple reminder that the fair will come and go, but your health and fitness will be with you, no matter how good or bad it is.  The quality of your wellness, like life, is a series of continuous and small choices.  Moderation is the key.  Be smart!

Workout of the Day

3 rounds for time:

Run 400m
15 Burpees
10 Body Weight Deadlifts
5 Pistols (each leg)

Scale as needed.  At least you don't have to do this:

   

QUOTE:"Efficiency is doing things right; effectiveness is doing the right things." - Peter Drucker 

Remember?

Thursday, October 22, 2009

In talking with our some of our athletes recently, the subject came up of how they used to work out.  It was stated that it was difficult to remember how it felt to finish a workout without feeling exhausted, spent, and generally done.  The aforementioned workouts would now literally feel like a warm-up or "light" day.  Doing something like that now would feel useless and unproductive.  And it was.  As intense as our workouts are, our athletes wouldn't go back for anything.

Workout of the Day

4 rounds for time:

Row 500m
15 Kettlebell Swings (55#, 35#)
15 Toes to Bar
15 Wall Ball Shots (20#, 14#)

Mike K. and Isaac cleanin' up.

QUOTE:"You need to overcome the tug of people against you as you reach for high goals." - General George S. Patton

Going Up?

Another chance to get stronger, and to see how much stronger you've gotten.

Workout of the Day

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

You know what to do - move big weight!

Davis workin' hard.

QUOTE:"In my experience, there is only one motivation, and that is desire.  No reasons or principle contain it or stand against it." - Jane Smiley

Our Gym

Tuesday, October 20th, 2009

There are over 1,000 CrossFit affiliates worldwide.  Big ones, small ones, ones with nice buildings, small buildings, in garages, and in nothing but parks.  One of the cool things about being a CrossFit affiliate is that, short of using the CrossFit methodolgy to absolutely improve anyone's fitness dramatically, there are no other restrictions or rules.  We run it as we see fit.  And we see our gym as your gym.  Our athletes are the best thing about our gym.  They are the commitment to improving their form.  They are the "never quit" attitude.  They are the infomercials.  We encourage, show the way, and revel in their accomplishments, whether those accomplishments are a lower time on "Fran", a new Back Squat max, weight loss, job promotion, new baby birth, new house, new car, etc.  We love 'em.  My point is, no matter how other affiliates run their place, our aim is to run ours to the highest standards, so that our athletes can reap the rewards.  We are family here, and if you're just joining us, you'll soon see what we mean.  Instead of calling our box "the place I work out", you'll be calling it "my gym".  Welcome.

Workout of the Day

Thanks to CrossFit Jax:

"Sophia"

For time:

10-9-8-7-6-5-4-3-2-1 Squat Clean Thrusters (115#, 75#)
50-45-40-35-30-25-20-15-10-5 Double Unders

So do 10 squat clean thrusters (they're just like they sound), then 50 DUs, 9/45, 8/40, etc. down to 1/5.  Post your time to comments.

Just for entertainment, 'cause I like it.

QUOTE:"The impossible - what nobody can do until somebody does." - Unknown 

Be Smart

Monday, October 19th, 2009

Every day, we get to see our athletes "put out".  Seriously, we see some amazing things happening in our box.  From someone completing an unthinkable amount of rounds compared to when they first started, to being able to complete a workout as prescribed at all.  We see some big weights being tossed around, and cheer.

We are also occasionally witnesses to some scary sights.  I know you think this is going to be a post about unsafe and inefficient form, but that's only part of the story.  Yes, that is important, and yes, attempting an exercises incorrectly can put you out of commission.  But I'm referring more to just plain ol' bad habits.  For example, walking directly behind someone who's holding his max overhead squat weight and working for all he's worth to complete a rep is not a good idea.  Also, given a dumbbell's tendency to not go where you think it will when you throw it down from overhead, you would be well advised to drop them from lower heights.  Your shins and your friend's legs will thank you.  finally, watch out where you're walking.  A barbell, dumbbell, kettlebell or weight plate may be on the floor where it wasn't a few seconds ago.

While we're on it, a few words about etiquette in the box.  First, do your best to be on time.  Remember, most of the time, we're waiting on everyone to finish the warm up before we start the WOD.  Don't be one of the ones that everyone is waiting on.  We can't start a different clock for every athlete.  Also, don't leave until you know for sure that class is over.  Cheering your fellow athletes on is a given in CrossFit.  Also, put away your weights, and remember that blood and/or huge puddles of sweat are yours to clean up.

I wouldn't call this a rant, since we really don't have too much of a problem with this, but just a little reminder.  Be safe and clean.

Workout of the Day

"Tabata Something Else"

Perform 8 rounds of each of the following exercises in order.  A round consists of 20 seconds of as many reps as possible, followed by 10 seconds of rest.  There is no rest between exercises.

Pull Ups
Push Ups
Sit Ups
Squats

Post your total number of reps to comments.

Jessica goin' for broke.

QUOTE:"Scar tissue is stronger than regular tissue.  Realize the strength, move on." - Henry Rollins