Triangle CrossFit

ATTENTION ALL TCF ATHLETES - The Carolina Fitness Challenge is just a few weeks away - Dec 12th to be exact.  Will you be competing?  If so, Nov 30th is the deadline for registration and must be done through the host facility, CrossFit Durham.  The participant fee is $50 and includes a t-shirt and lunch.  Please let us know if you are definitely going to compete by adding your name on the white board once you have officially registered.  Interested in watching the blood, sweat and tears?  All spectators must register as well.  The $20 spectator fee includes lunch and charity donation to the Wounded Warrior Project.  (Spectators can register up until the day of the event.)  We'd like to organize a TCF caravan to the Challenge.  If you'll be attending to watch, please add your name to the spectator list on the board.   

Red Shirt

Tuesday, November 17th, 2009

They just came in today.  The t-shirts for all of our participants that were able to raise $150 or more in our Fight Gone Bad IV fundraiser.  They're pretty cool, too.  Wear it with pride.  It'll be a little motivation next year for everyone who didn't commit this year.

Workout of the Day (last done 9/26/09)

"Fight Gone Bad"

3 rounds of 1 minute at each of the following stations, with a 1 minute break between:

Wall Ball Shots (20, 14)
Sumo Deadlift High Pulls (75, 55)
Box Jumps (20")
Push Press (75, 55)
Row

Post total number of reps completed (calories on the rower) to comments.  PR, baby!

 
 Jesse and Mike doing some "frog stands"  

QUOTE:"Try not to become a man of success, but rather try to become a man of value." - Albert Einstein

Good Enough?

Monday, November 16th, 2009

Our moms have told us from the beginning to always do our best.  Maybe there was a time you settled for less than that.  This is to motivate you today to push.  I remember a coach in high school saying, "If better is possible, is good good enough for you?  Are you comfortable settling for less than you can be?"  We assure you better is possible.  Kirk and I were discussing not long ago the fact that even after years of CrossFitting, we're still hitting PRs.  There's a limit somewhere, but most folks are not even close to it.  We challenge you to go hard, and, as with most days here at TCF, make a marked improvement in your fitness level with each and every workout, starting with this one.  Intensity is the focus!

Workout of the Day

As many rounds as possible in 20 minutes of:

5 Handstand Push Ups
10 L-Pull Ups
15 Walking Lunges

Scale as needed and don't let up!

 
Another date with the kettlebells.

QUOTE:"Be impressed with intensity, not volume." - Greg Glassman 

Mind Over "Meter"

Friday, November 13th, 2009

Rowing.  Ahhh... some love it, some hate it.  Regardless, it is a kick butt exercise with its large, multi-joint movement.  There's not a part of the body that doesn't get challenged when it comes to rowing, even the mind.  It's tough to keep pulling when your body tires and begins to tell you to slow up and back off.  For today's row, stay focused and pull strong from start to finish.  The row will be done before you know it.

Workout of the Day

For time:

1,500 meter row

50 Push Ups

50 Box Jumps 

 
Ryan vs. the Rower

QUOTE: "Rowing is the only sport that originated as a form of capital punishment." - Old Rowing Truism

2 for 1

Thursday, November 12th, 2009

Two for one - that's what you get with a thruster.  The depth and power of a front squat, and the upper body strength and range of motion of a push press, all rolled into one.  Now, how much can you move?

Workout of the Day

Thruster 3,3,3,3,3

Work up to as much weight as you can handle.

Davis' bout with ring push ups.

QUOTE:"Better to fight for something than live for nothing." - General George S. Patton

Charity

Wednesday, November 11th, 2009

We often think of charity as voluntarily giving our resources to or for others.  What a great word to describe those selfless individuals who have given of themselves in defense of this great country.  Thanks to all US veterans past and present.  Our hats are off to you!

Workout of the Day

"Josh"
SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.

21 Overhead Squats (95, 65)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

Scale this "Hero" workout as needed and dominate!

QUOTE:"The precondition to freedom is security." - Rand Beers.

Again

Tuesday, November 10th, 2009

Everyone works hard once in a while.  Even the most anti-effort person has to do some kind of manual labor every now and then.  We take pride in it.  Our athletes bask in the glow of not only knowing what they've just accomplished in the WOD they completed, but also that they CAN accomplish it, and pretty much anything else they set their mind to.  They are consistent, and come back again and again, to keep improving.  Being able to do what you want, not being hindered by lack of strength, or cardiovascular conditioning, etc. - this is freedom.

Workout of the Day (from our grand opening 1 year ago)

5 rounds for time:

10 Hang Power Cleans (115, 75)
15 Kettlebell Swings (55, 35)
20 Abmat Sit-ups

Scale as needed and go for broke!

 
Brad throwing some weight around.

QUOTE:"It is wiser to find out than to suppose." - Mark Twain

Rewind

Monday, November 9th, 2009

Happy Birthday to Us! Although we were forging elite fitness out of our garage before we moved into our new place, we actually had our grand opening for this box 1 year ago.  It's been great, and the friends we've made and the fun we've had have been awesome and humbling.  We hope to continue to serve each one of you in our family, and also hope that if you're not yet in our family, you come get in the space we have waiting for you.  It's right over there, right beside the pull-up rack.

In celebration, we're going to be repeating some of the WODs we did the week of our grand opening.

Workout of the Day

21, 15, and 9 reps of the following for time:

Deadlifts (225#, 155#)
Box Jumps (24", 20")
Ring Dips

Scale as needed, including the 3-for-1 dips for ring dips.

 "Hangin' out" at TCF.

QUOTE:"Success is dependent on effort." - Sophocles

Chill

Friday, November 6th, 2009
***There are no morning classes today, only the 5:30 evening class***

The fall weather appears to be here in North Carolina, and we're going through a great stretch of sunshine and cool temps.  With the weekend coming up, we hope you'll get out and soak it up.  As Coach Burgener puts it, looks like we're in for a couple of YAHOO days!

Workout of the Day

One class, one workout.  Come and see!

 
Mike in the middle of his sumo deadlift high pulls.

QUOTE:Decide that you want it more than you are afraid of it." - Bill Cosby 

Again, With Feeling!

Thursday, November 5th, 2009

Yesterday's hang power clean workout was just plain ol' good practice.  Beside giving you a workout, it allowed the trainers to pinpoint some weaknesses in technique and hopefully improve your execution of this lift.  As you might have noted, efficiency is the key to getting more rounds in that workout.  Better efficiency equals more work accomplished at a smaller energy expenditure.  That's always a good thing.

Workout of the Day

4 rounds for time:

15 Sumo Deadlift High Pulls (95#, 65#)
15 Toes to Bar
15 Burpees

 
Power Cleans-feel the love.

QUOTE:"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." - Michael Jordan