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Friday, October 15th, 2009
Isn't it the best feeling in the world when you accomplish something? Even the smallest victory can change your mood. We see those accomplishments and Personal Records here all the time. I'm sure more PR's will fall today.
Workout of the Day
Deadlift 1,1,1,1,1,1,1
You know what to do.
Oh, the joy of dumbbell clean & jerks.
QUOTE:"The mere fact that you have obstacles to overcome is in your favor..." - Robert Collier
Wednesday, October 13th, 2009
The weather's supposed to be nasty around here the rest of the week. It's getting to be that time of year where we close the garage door, and hunker down for the winter. Not our favorite time. Granted, it doesn't get as bad here in Raleigh as it does further north, but we still aren't crazy about it. Many people see this as a time to hibernate- a time to get work done, and go home without doing much else. But this is the perfect time to improve fitness. What better time to ratchet up your focus on technique, increase strength, and improve overall conditioning? There seem to be fewer distractions, now, which is why many people watch more TV in the winter. You know you won't be able to just "pick up where you left off" when you start back in the spring. Why set yourself back? Instead of laying off this winter, we propose "bearing down" and coming out ahead next year. Get to it.
Workout of the Day
5 rounds for time:
Row 500m
50 Squats
30 Back Extensions
Ryan knockin' out some air squats.
QUOTE:"Without continual growth and progress, such words as improvement, achievement, and success have no meaning." - Benjamin Franklin
Tuesday, October 13th, 2009
Strength, balance, and a little grit. Today, you need all of these for overhead squats. Another reason I like overhead squats, besides the fact that they are a great exercise for improving your snatch, is the fact that they are also great practice for your jerk. How else are you going to get that weight up in the air when it's heavy? So have at it...
Workout of the Day:
Overhead Squat 3,3,3,3,3
Work up to as much as you can handle!
Nathan pulling hard on the row.
QUOTE:"The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go." - Henry Rollins
Monday, October 12th, 2009
Ahhhh... The start of a new week. An opportunity. A chance. A gift. How are you looking at the days ahead? I once heard someone say to consider looking at your life from the viewpoint of "I get to" instead of "I have to." This has stuck with me and been brought to mind many times when I've found myself standing before a situation that could easily qualify as unpleasant, tedious, or boring. It's amazing what an impact our attitude has on what we do and how we do it. When it comes to coming in for a WOD at TCF, how do you see it? Do you focus on the difficulty, the struggle, or do you see it as an opportunity to get healthier, fitter, stronger, than you were the day before? You do have a choice. Now what's it gonna' be?
Workout of the Day
10 Rounds for Time
10 Burpees
9 Toes to Bar
8 Box Jumps
7 Squats
6 Push Ups
5 Pull Ups
Logan taking great strides with walking lunges during Saturday's WOD.
QUOTE: "When you change the way you look at things, the things you look at change." - Ping, from The Way of Ping: Journey To The Great Ocean by Stuart Avery Gold
Friday, October 9th, 2009
A couple of days ago, I came across a video involving an amazing example of sportsmanship. In summary, a senior softball player from a college on the west coast hit her first and only home run of her career during a conference championship game. In her excitement, she failed to touch first base but realized it and turned back to make the tag. When she did this, her foot pivoted incorrectly and she ended up tearing a ligament in her knee. Unable to walk the bases on her own, it was two players from the opposing team who carried her around the bases so that her home run would go down on the record books. Now that's inspiring. The decision made by the two young ladies who carried their opponent showed no greed or selfishness. They didn't see an opportunity to prevent a point scored for the other team by doing nothing. Instead, they saw an opportunity to help, to do the right thing. Too often what we see in sports today are examples of poor sportsmanship - throwing a punch at another player, aggressively getting all up in an opponents face, an over-the-top victory dance, or cursing out a referee/judge. Thank goodness we have examples like these two young people to remind us that good sportsmanship still exists. And although many of us will never find ourselves in a similar situation, we all have the opportunity to show what good sportsmanship is all about. At TCF, it's simple. Encourage and cheer on your fellow athletes as they finish their last reps. Congratulate them on their PRs. Wish them luck as they start the WOD. This spirit helps create the environment where everyone can be their best and thrive. It's easy to be absorbed in your own recovery after the WOD or expect the coaches to provide all of the kudos but everyone has the responsibility to build one another up. After all, we are a team.
Workout of the Day
"Kelly"
5 Rounds for time
400 m Run
30 Box Jumps (24 in, 20 in)
30 Wall Balls (20 lbs, 14 lbs)
Scott making his way into the rafters.
QUOTE: "One man practicing sportsmanship is better than one hundred teaching it." - Knute Rockne
Thursday, October 8th, 2009
When cleaning and front squatting at our box, the coaching point we seem to shout out the most would probably be to "get your elbows up." These 4 words can fix a myriad of problems: improper back arch, not taking advantage of the strength of the posterior chain, not getting the bar back on the shoulders where the weight can be supported by the body and stay balanced over the feet, and even not pushing through the heels. That's not to imply that these problems can't take place even though one does have his elbows up in a good rack position, but it's definitely much more difficult to go astray. Keep this in mind today.
Workout of the Day
Front Squat 5,5,5,3,3,1,1
Work up to big weight.
Off to the races.
QUOTE:"Perfect is the enemy of good." - Mark Rippetoe
Wednesday, October 7th, 2009
Paleo Day 30
So what did you learn during this excursion into the Paleo Diet? About yourself and about eating healthier? Do you now see the importance of fueling yourself properly? Was your experience completely miserable, or did things work themselves out? I want to know your thoughts. If you participated in this with us and you're not one of our athletes, chime in and let us know how it went. In high school, we had a saying on one of the teams I played on: "Football is a state of mind". Kinda' reminds you of CrossFit in general, huh? But it can also be applied, I believe, to all kinds of things, including your attitude towards eating. So loosen up those fingers and get to typin'!
Workout of the Day
4 rounds for time:
Row 400m
12 Pistols (6 per leg)
15 Push Presses (95#, 65#)
2 Rope Ascents
Modify as needed and beat the clock!
Nice extension, Ryan!
QUOTE:"You cannot push anyone up the ladder unless he is willing to climb." - Andrew Carnegie
Monday, October 5th, 2009
***THERE ARE NO MORNING CLASSES TODAY!***
Paleo Day 28
New week, new opportunities. Let's get to it!
Workout of the Day
Back Squat 20 reps
then...
come and see!
Lori gettin' up.
QUOTE:"Nothing could be worse than the fear that one had given up too soon, and left one unexpended effort that might have saved the world." - Jane Addams
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