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February 2010

January 2010

Knock the Chill Off

Monday, February 1st, 2010

***There will be no 6:00 AM class today!***

Workout of the Day

4 rounds for time:

15 Thrusters (95, 65)
15 Kettlebell Swings (55, 35)
5 Muscle Ups OR 15 Dips AND 15 PUll-ups

Scale as needed and HIT IT!

Death by 50 meters.

QUOTE:"The greatest barrier to success is the fear of failure." - Sven Goran Eriksson


Friday, January 29, 2010

It looks like we might finally be getting some winter weather.  Whether or not you think this is a good thing, be ready to pull your kids in the sled, or build a snowman, shovel the driveway, or get the car out of the ditch.  Here's your warm-up.  And be aware that we may not have class on Saturday.

Workout of the Day

Snatch Grip Deadlift 3,3,3,3,3


Rower: "Death by 50m"

QUOTE:"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine


January 28th, 2010

Remember, perseverance is what takes one to the finish.  Fast or slow, don't quit.

Workout of the Day

For time:

50 Wall Ball Shots (20, 14)
50 Pull Ups
30 Wall Ball Shots
30 Pull Ups
20 Wall Ball Shots
20 Pull Ups

QUOTE:"It's not so important who starts the game, but who finishes it." - John Wooden

Girl Power

Wednesday, January 27th, 2009

***Remember, no 10:30 or 11:30 class today!***

We have some very strong women at TCF.  We love to show women who haven't spent a lot of time in a real weight room that they belong there, too.  Machines aren't functional.  They just aren't.  You don't move on a defined path when accomplishing tasks in life, and you definitely should't train as if everything you lift will only move in one plane.  Strong is beautiful.  Embrace it!  If you're new with us and haven't been trained in the O-lifts yet, be patient, work on the basics, and when you're ready, we'll take you to the next level.

Workout of the Day

Clean 3,3,3,3,3

rest at least 5 minutes

4 rounds for time:

10 1 arm Overhead Squats (35#, 20#; right side first round, left side next round, etc.)
10 Kettlebell Swings (55#, 35#)
10 Box Jumps (24", 20")

Some cool trajectory tracking in this video, as well as some strong women...

QUOTE:"Do not consider painful what is good for you." - Euripides

20 Minutes

Tuesday, January 26th, 2009

***There is no 8:30 class this morning***

Workout of the Day

As Many Rounds As Possible in 20 minutes:

10 Sumo Deadlift High Pulls (95, 65)
5 Hand Stand Push Ups

Scale if necessary and GO!

Zeke and Katie goin' at it.

QUOTE:"When you are tough on yourself, life is going to be infinitely easier on you." - Zig Ziglar


Monday, January 25th, 2010

Can you believe we're already starting the last week of January?  Just yesterday we were celebrating the new year.  The fact that time will pass regardless of what we do is another reason, in my opinion, to take the time to slow down and invest in skills.  It's OK, occasionally, to back off on a weight to make sure your form is correct.  It's definitely a good idea to take some time after a workout to add a little weight to a bar and work on something like, for example, your snatch technique, or even part of it.  When's the last time you worked on making your first pull a little better?  What about your muscle up technique from a low set of rings?  Since fitness is a life-long pursuit, and you'll be working on it for that long to get better and better, working on your weaknesses will make you more complete in the long run.  Who wants to get 10 years down the road and ONLY have a little more cardio endurance or ONLY have a little more strength to show for it.  Continuing to work to improve something you're already strong at will be the bottleneck that keeps your total and complete conditioning from flowing freely.

Workout of the Day

21-15-9 repetitions for time of: 

Squat Jumps
Ring Push Ups
Pull Ups

Jesse doubling his fun.

QUOTE:"We improve ourselves by victories over ourselves.  There must be a contest, and we must win." - Edward Gibbon

Begin (again)

Friday, January 22nd, 2010

Just as fitness is a lifelong pursuit, so is life itself.  The constant re-trying, new attempts and re-making of one's self is never ending.  Sometimes we start over because we have fallen down.  Other times, we begin again because we have accomplished the previous goal we had set for ourselves.  And then sometimes we begin again because we are going at an old objective in a new way.  Whatever the reason, as I once heard a seasoned firefighter say, "When you run out of something to shoot for, you die."  It's the end of the week, but it's really just another beginning.

Workout of the Day (last done 9/7/09)

10 rounds for time:

5 Front Squats (135, 95)
5 Push Press or Jerk (135, 95)

Scale as needed but use the same barbell for both.

Davis taking on another round of deadlifts.

QUOTE:"It is not because things are difficult that we do not dare, it is because we do not dare that things are difficult." - Seneca


Thursday, January 21st, 2010

Workout of the Day

For time:

Row 1000m

30-20-10 of:

Box Jumps (24", 20")
1 arm DB Snatch (35, 20)
Toes to Bar

then Row 1000m

The reps for the 1 arm DB snatch is the total for both sides combined.  In other words, do 15 on each side to make 30, 10 per side to make 20, etc.

Grace gettin' it done.

QUOTE:"Being powerful is like being a lady.  If you have to tell people you are, you aren't." - Margaret Thatcher


Wednesday, January 20th, 2010

What makes you feel "strong"?  I mean, besides pushing (or pulling) up big weight.  I just want to know.  Post it to comments.  A specific accomplishment?  A particular workout?  A song?  Discuss.

Workout of the Day

Back Squat 1,1,1,1,1


come and see!

TCF's current "Athlete of the Month" pulling strong on the rower.  Go, Katie!

QUOTE:"People might not get all they work for in this world, but they must certainly work for all they get." - Frederick Douglass

Again, With Feeling

Tuesday, January 19th, 2010

Another gorgeous day!
I've said it before, "summer's coming!", and that can mean a lot of different things to different people.  Here's "Chef" Wallach's take on the appearance part of it from CrossFit Breakaway.

Workout of the Day

4 rounds for time:

Run 400m
10 Power Cleans (135#, 95#)
15 Pull Ups
20 Sit Ups

Scale as needed and go for broke!

Mike swingin' away.

QUOTE:"Life is hard.  It's harder if you're stupid." - John Wayne