Triangle CrossFit

Target Practice

Tuesday, December 1st, 2009

Goals.  We must have something to shoot for if we want to improve.  It can be a better way to do your job, it can be a cheaper or more efficient way to accomplish a task.  Going through life just taking circumstances as they come will get you no where.  We must also have this approach when it comes to fitness.  Our athletes don't (or at least shouldn't) show up at our gym for no reason, and they definitely don't come in and just do the first thing that strikes their fancy.  There's actually a method to our madness, and we have a course set for everyone.  A snapshot in time of one or two days' workouts definitely does not give a clear picture of where we're trying to steer everyone.  Sure everyone's at different levels, but all are definitely moving in the same direction.

Workout of the Day

"The Bear"

5 Rounds of 7 sets each round of:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as long as needed between rounds.  Your goal is to work up to as much weight as you can handle on the last round.  During each set, the bar may not rest on the ground AT ALL.  Check out this link from CrossFit HQ for an example.

 
Theresa catchin' some air on her burpees.

QUOTE:"Without goals, and no plans to reach them, you are like a ship that has set sail with no destination." - Fitzhugh Dodson

Quick Fix

Monday, November 30th, 2009

Ever accomplished anything significant?  If so, I bet it didn't happen overnight.  It goes without saying that it's the same with CrossFit.  Although the exercises and training methodology scream succes on their own, the rewards will not come without your hard work and continued effort.  Getting a muscle-up, an unassisted pull-up, a long string of double-unders or a bodyweight overhead squat will only happen if you pursue it regularly. The same goes for losing the body fat, getting your cholesterol down, or coming to a point where you can complete tasks of daily living without gasping for breath or having to sit down.  There is no quick fix for getting healthy, strong, able and fit.  And if anyone, or any infomercial, tries to convince you of this, well then, they're just lying.  Period.  Don't be afraid of the challenge.  Embrace the opportunity to work for something.  It will be valued much more highly when you finally achieve it.

Workout of the Day

Power Snatch + 2 Snatch (65% of 1 RM) - 2 sets
Power Snatch + 2 Snatch (70%) - 3 sets
Push Jerk (75%) 3,3,3

then...

Tabata Mash-up:

Do 8 TOTAL rounds of 20 seconds of work followed by 10 seconds of rest alternating between the following exercises:

Deadlift (225, 155)
Box Jumps (24, 20)

Get here on time and ready to work.  We'll help you scale or sub if needed.

The 2009 Turkey Burner crowd.

QUOTE: "The only things that stand between a person and what they want in life are the will to try it and the faith to believe it's possible." - Rich Devos

Turkey Burner

Friday, November 27th, 2009

Like confession, assuage the guilt.

Workout of the Day

"Turkey Burner"

Row 1500m

then 4 rounds of:

15 Burpees
3 building length Farmer's Carry (55#, 35#)
88 Walking Lunges
20 Pull Ups
270 Single Rope Skips
7 Heavy Thrusters (135, 95)

finish with a 1500m Row.

Wonder why we use these numbers?  Click to see this post from last year.

QUOTE:"The gem cannot be polished without friction, nor man perfected without trials." - Chinese proverb

Give Thanks

Thursday, November 26th, 2009

At TCF, we're thankful that our athletes have allowed us to be part of their lives.  There's no better feeling than that of knowing you've helped someone else on their journey to better themselves in some way.  That's what you've given to us.  We all have many blessings to be thankful for, and we hope that while you're remembering yours, you also have a great day with your loved ones.  We'll see you tomorrow morning at 9:00 AM for the Second Annual Turkey Burner.

Workout of the Day

As Many Rounds As Possible in 24 hrs.:

Give Thanks
Eat
Rest

Last year's Turkey Burner.

QUOTE:"Gratitude is not only the greatest of virtues, but the parent of all the others." - Marcus Tullius Cicero

Get In One More

Wednesday, November 25th, 2009

Last day before Thanksgiving, so be thankful you can move and come do it!

Workout of the Day

Deadlift 5,5,5,5

then...

3 rounds for time:

10 (per side) 1 arm DB Thrusters (35, 20)
15 Burpees
20 Ab Mat Sit Ups

Just Go!

Andy Bolton.  1008 lbs.  'Nuf said.

QUOTE:"Feeling gratitude and not expressing it is like wrapping a present and not giving it." - William Arthur Ward

First Strike

Tuesday, November 24th, 2009

Turkey day is almost here.  Might as well start making up for it now!

Workout of the Day

5 rounds for time:

Row 500m
15 Box Jumps (24,20)
15 Ring Pull Ups

Scale pull ups as needed, doing regulars instead of rings if you must.  Grind it out!

A wall full of wall ballers.

QUOTE:"Let him that would move the world, first move himself." - Socrates

That's How We Roll

Monday, November 23rd, 2009

We had a couple of visitors at Saturday's WOD.  It's funny how CrossFitters that have never even met each other can get together and act like they're old friends.  They understand each other.  I'm sure (and I've even heard) that there are some CrossFit affiliates out there that aren't so welcoming and accepting, and yes, this elitist mentality can stain the CrossFit rep.  But through traveling and meeting other CrossFitters, it seems that MOST have some of the same attributes:

-They're not afraid of hard work, and don't expect results to come without effort (in fitness and in life).
-Generally friendly and social.
-Genuinely concerned about the wellness of others, especially because they believe they have a fantastic remedy to improve that wellness. 
-Generous.  This is very evident in the various charitable causes they support.
-They believe in the collective strength of a community, and how it can empower the individual.
-They are patriots.  They love the land of the free and the home of the brave and support those who protect our freedoms inside of our borders and out.
-They believe that being ready for anything is much better than being ready for 1 thing or no-thing.  If running is all you do, or lifting is all you do, or playing basketball is all you do, you are not completely fit.

If this sounds like you, there's a place for you with us!

Workout of the Day

Power Clean 3,3,3

then...

"Karen"

150 Wall Ball Shots for time (20, 14)

Mike and Scott fighting some DB clean & jerks.

QUOTE:"It takes bigness of spirit to praise the great and successful instead of envying them." - David Dunn 

Once More

Friday, November 20th, 2009

***No 11:30 Class Today!***

Your week's almost done.  Use that last bit of energy to push your body into submission, and make it do what you want it to.  Your body can do far more than your mind wants you to believe it can, grasshopper.  Shut those thoughts out and go on auto-pilot.

Workout of the Day

5 rounds for time

Bear Crawl (4 lengths)
15 KB Swings (55, 35)
10 DB Cleans (35s, 20s)

Scale if you must, and go smash it!

 

Once we get our planche down, this is how we'll be doing push ups.  OK, only sometimes.

QUOTE:"I feel that the most important requirement in success is learning to overcome failure.  You must learn to tolerate it, but never accept it." - Reggie Jackson

Gotta Get It

Thursday, November 19th, 2009

You're missing out.  If you think you can leave a few skills we attempt to master at TCF out of your repertoire, well maybe you can.  But sooner or later, it'll catch up to you.  YOU MUST TAKE TIME TO PRACTICE!  You want to be well rounded, right?  You want to be able to handle anything life throws at you, don't you? You want to be strong, have stamina, be agile, and do it all with grace and authority, correct?  Then stop putting it off, or your gonna' eventually have some bad days.  Prepare yourself, and they'll be a lot less frequent.

Workout of the Day

50 Double Unders
25 Burpees
40 Double Unders
20 Burpees
30 Double Unders
15 Burpees
20 Double Unders
10 Burpees
10 Double Unders
5 Burpees

Simple, huh?  Get to it!

 
Mike and Davis gettin' their pull on.

QUOTE:"Practice as if you are the worst, perform as if you are the best." - Unknown

Strong Medicine

Wednesday, November 18th, 2009

Here at TCF, we've spent the last 6 weeks increasing our back squat strength.  I believe the back squat is one of, if not THE most important exercise for increasing overall strength.  We're going to continue increasing the strength level of everyone at our box, and today we're going to measure our progress so far. 
Strength is always a plus.  Really, think about it.  When is being strong not an advantage in sports, work, or life in general?  So why do so many people skip strength days?  If you are not strong, you are not fit.  Bottom line.  I promise, the stronger you are, the better your WOD times will be.  By the way, don't forget to bring your intensity with you today.

Workout of the Day

"CrossFit Total"

Find your 1 repetition maximum in each of the following exercises:

Back Squat
Press
Deadlift

These workouts usually run longer, so be on time, warm up, and get to work.

 
Nichole pullin' her way up yet again.

QUOTE:"To exercise at or near capacity is the best way I know of to reach a true introspective state.  If you do it right, it can open all kinds of inner doors." - Al Oerter, 4-time Olympic champion in the discus throw