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Wednesday, December 30th, 2009
As I get older, the more I realize... I'm getting older. In my mind's eye, as a youngster, a 20-something, even when in my early 30s, time was seemingly limitless. There was a comfortable sense of mysterious anticipation as my life unfolded day-by-day, month-by-month, and I embarked upon my career, met and married an incredible man, and gave birth to two children who have touched my heart in ways I could never explain through words. The moments of my life thus far, the good as well as the bad, have all melted together to bring me to where I am today and I am truly thankful knowing that I am blessed in so many ways. But I am also realizing more and more that the days are passing quicker, the months are getting shorter, and the years are flying by. Are you? It's so easy to let life roll by, to put ourselves on automatic pilot, and to focus way too much of our energy on things that just aren't important like keeping the house spotless, always having the last word, or working far too many hours just to keep up with the Joneses. Instead, as our clocks tick, we need to remember what really matters - our health, our peace of mind, and our relationships with those that we care about and love. These are the things that will bring us enjoyment and emotional prosperity. Not a bunch of check marks on a long "to do" list or buying another pair of pants to go with the ten we already have. So, here's my challenge to you. As 2009 comes to an end and you prepare to enter yet another new year, step back and ask yourself, "Are the choices I make involving how I spend my time lifting me up and strengthening my well being or do they simply deflate and weaken me?" And if you don't like the answer you hear, it's not too late to fix it.
Workout of the Day (last done 6-15-09)
750 m Row
9 Burpess
9 SDHPs (135#, 95#)
500 m Row
15 Burpees
15 SDHPs
250 m Row
21 Burpess
21 SDHPs
Nate, showin' us what intensity is all about. Nice!!
QUOTE: "They say that time changes things, but you actually have to change them yourself." - Andy Warhol
Tuesday, December 29th, 2009
For many people this time of year, they reflect on what they wish they would have done better, and look ahead to what parts of their lives they can improve. And everyone wants to improve in one way or another. The athletes at TCF already have a head start. They don't need to make "getting in better shape" one of their resolutions. Oh sure, they want to do that, but they can now be a lot more specific because if they've been working out with us for any length of time, they have already seen great improvement. Now they can strive for 30 more pounds on their back squat max, or 10 more pull ups without resting, or 5 seconds of their quarter mile run time. It's sweet to be ahead of the game.
Speaking of getting better, check out and comment on this post from Fitness Spotlight.
Workout of the Day
Back Squat 1,10,1,20,1,30
This rep scheme has been posted for other lifts in the past week at CrossFit.com. We think it is a great change of pace and forces you to approach the workout differently than usual. Post total load for all 6 sets to comments.
Katie's split jerk.
QUOTE:"The first step towards getting somewhere is to decide that you are not going to stay where you are." - Unknown
Monday, December 28th, 2009
It's over. Done. Yes, some will have one more "party day" on which they may choose to eat a little outside of prescribed, but for the most part, the leftovers should be drawing to an end. It doesn't help if you have several family gatherings to attend and you don't want to hurt Aunt Glenda's feelings, but that shouldn't be a concern, now. Time to tighten up, and there's no time like the present. No need to wait until "next year". And if you're waiting to join the athletes at Triangle CrossFit, that goes for you, too.
Workout of the Day
"Fran"
3 rounds of 21, 15, and 9 reps of:
Thrusters (95, 65)
Pull Ups
This is a good gauge of where you are right now.
Lori diggin' deep.
QUOTE:"Vitality shows in not only the ability to persist but the ability to start over." - F. Scott Fitzgerald
Tuesday, December 22nd, 2009
Put yourself in his shoes....
Workout of the Day
"St. Nick"
6 rounds for time:
10 KB Swings (55, 35)
1 TCF Dogleg
15 Squat Jumps
1 Rope Ascent
10 DB Thrusters (35, 20)
A TCF dogleg is sprinting 4 lengths of our floor - down, back, down, back. Loadin' the sleigh, climbing chimneys, passin' out Christmas cheer, runnin' from dogs. It's all in here.
A cool little post on personal excellence from CrossFit Charlottesville.
Ground to overhead.
QUOTE:"I am always doing things I can't do, that's how I get to do them." - Pablo Picasso
Monday, December 21st, 2009
OK, trying to keep you limber for that last minute shopping sprint. Go to it!
Workout of the Day
For time:
10 (per side) Turkish Get Ups (55, 35)
10 Burpees
8 Turkish Get Ups
10 Burpees
6 Turkish Get Ups
10 Burpees
4 Turkish Get Ups
10 Burpees
2 Turkish Get Ups
10 Burpees
Scale the weight as needed, be nimble and quick.
Tabata push ups and Sit ups.
QUOTE:"Christmas began in the heart of God. It is complete only when it reaches the heart of man." - Unknown
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