Triangle CrossFit

Fresh Air

Monday, January 18th, 2010

We're taking advantage of the "heat wave" today.  It's been a little while since we've run, so let's see what you've got!

Workout of the Day

4 rounds for time:

Run 400m
15 Hand Stand Push Ups
15 Kettlebell Swings (55#, 35#)
15 Burpees

 
TCF's "Jersey Girl" sending it up!

QUOTE:"A weapon which you don't have in your hand won't kill a snake." - African Proverb

One and Done

Friday, January 15th, 2010

Workout of the Day

4 rounds for time:

Row 500m
10 Deadlifts (225#, 155#)
15 Kettlebell Swings (55#, 35#)
20 Wall Ball Shots (20#, 14#)

 
Dan.  Overhead Squat.

QUOTE:"Defeat never comes to any man until he admits it." - Josephus Daniels

Stretch Out

Thursday, January 14th, 2009

By that, I mean get tall and locked out as you reach that perfect depth. 

Workout of the Day

Overhead Squat 3,3,3,3,3

then...

With a continuously running clock, do 10 Double Unders the first minute, 20 double unders the second minute, etc. until you are no longer able to finish the required number in the required minute.  Post maximum overhead squat weight and number of double under rounds completed to comments.

"Cindy" at TCF

QUOTE:"Don't pray for lighter burdens, but for stronger backs." - Unknown

Mired in Mediocrity

Wednesday, January 13th, 2010

It's easy to go through life moving with the herd, never rising above.  It's hard to swim against the tide, or go against the current, period.  Then, one day down the road, we can find ourself wondering where the time, and our youth, went.  But you can rise above. One of the rewarding things we experience when working with our athletes is how they look when they accomplish something they couldn't do before.  Whether they finally stick that snatch weight they've been working toward, or pull their chin over the pull-up bar after months of trying, or finally get to the top of that rope, the reaction is awesome to see.  They are thrilled not only for the obvious reason of accomplishment, but also because they know they are doing things that many people, even some calling themselves athletes, aren't able to.  There are many ways one can excel - in their profession, their knowledge, in a hobby.  Our athletes come to us to hone their health and fitness, and we help them do just that.  They become well rounded athletes, not specializing in any one area, but excelling in many.  We can't speak to other areas of their lives, but we believe our athletes are awesome, and in no way can be considered mediocre.

Workout of the Day

"Cindy"

Perform as many rounds as possible in 20 minutes of the following set:

5 Pull Ups
10 Push Ups
15 Squats

Post rounds COMPLETED to comments.

QUOTE:"Achievement is largely the product of steadily raising one's level of aspiration and expectation." - Sam Warriner

The Difference

Tuesday, January 12th, 2010

Over the past week or two I have seen some really amazing examples of athletes pushing themselves at TCF.  Those people are focused, determined, and knowledgable in the fact that pushing beyond limits is the only way to get beyond them.  Your limits don't just expand for no reason.  Your body, like your mind, must be challenged in order to have a reason to adapt and change and improve.  Remember this in the middle of your next workout when you want just one more breath before continuing.  At the end of the workout, you won't remember whether or not you got that one more breath, but you will know if you had any more to give.  And that makes all the difference.

Workout of the Day

5 rounds for time:

9 Cleans (135#, 95#)
3 Rope Ascents

 
One of the evening classes - glad the work is done.

QUOTE:"Egotism is nature's compensation for mediocrity." - Unknown

Up

Monday, January 11th, 2010

There are all kinds of factors that are out of your control concerning your health and fitness.  That's an even better reason to make the best of the ones you're in charge of.  Today's the day!

Workout of the Day

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

You know what to do.

 
The look of determination.

QUOTE:"Control your own destiny or someone else will." - Jack Welch

1 Down...

Friday, January 8th, 2010

The first real week of 2010 is ending, and what a week it was!  There's a new energy in the gym, everyone has a renewed vigor after the holidays.  Having goals is key, and any goal is valid if it is something for you to set you sights on.  Whether you are looking to lose weight (or more correctly, to get leaner), lower your blood pressure, be able to play with your kids longer, work at your job harder, or just look better in your swimsuit, your motivation can channel your energy into "putting out" while you're working out with us.  And we definitely have a plan for your workouts, as our athletes can attest to.  After all, who wants to waste time and energy doing useless activities when you could be getting much farther along with the right ones?

Workout of the Day

4 rounds for time:

50 Double Unders
20 Wall Ball Shots (20, 14)
20 1-Arm Overhead DB Walking Lunges (35, 20)

Do only one arm on the lunges each round so that you do each side twice during the workout.

 
Tabitha and Dan full bore. 

QUOTE:"A goal without a plan is just a wish." - Larry Elder

Loss

Thursday, January 7th, 2010

Our thoughts and prayers go out to the family of John Velandra, the owner of CrossFit Cape Fear , who was killed in a vehicle accident yesterday morning in Fayetteville.  I had the pleasure of meeting John at my Level 1 certification several years ago, and spoke with him numerous times since then.  He was one of the original organizers of the Carolina Fitness Challenge held recently at CrossFit Durham .  He was very approachable, and a genuinely nice guy.  The CrossFit Community will miss him.

 
Big John and his wife Nivia

Check out this familiar face working out at North Scottsdale CrossFit.

Workout of the Day

Deadlift 3,3,3,3,3

rest at least 5 minutes....

8 round Tabata Mashup of:

Pull Ups
Kettlebell Swings (55, 35)

One round is when both exercises have been completed in Tabata fashion (20s of work, 10s of rest).  Scale as needed and go!

QUOTE:"Laugh as much as you breathe and love as long as you live." - Unknown   

Work!

Wednesday, January 6th, 2010

SUMMER'S COMING.....

Workout of the Day

21-15-9-15-21 reps for time of:

Push Press (95, 65)
Sit Ups
Box Jumps (24, 20)

 
Theresa - what a difference 4 months makes!

QUOTE:"If you spend too much time thinking about a thing, you'll never get it done." - Bruce Lee

Eat

Tuesday, January 5th, 2010

There are a few things that elite athletes, including those considered the fittest of the fit in the CrossFit world, have in common.  The athletes that consistently place high at the CrossFit Games work hard, pushing themselves past normal thresholds and tolerances of discomfort.  They also take care of themselves as far as getting enough rest and taking the time for "maintenance" activities like stretching and other recovery activities.  Another similarity is their nutrition habits.  None of them, as far as I know, eat terribly.  They usually either follow the Zone Diet, the Paleo Diet, or some hybrid of the two.  That many bad dudes and dudettes can't be wrong!  As Coach Glassman has said, nutrition is the foundation upon which all other aspects of fitness are built.  Without it, your fitness improvements won't be nearly as impressive as they could be.  We urge you to re-evaluate what you're eating, if you haven't already.  Why are we mentioning this?  First of all, this is as good a place as any.  Next, with folks coming and going so quickly, classes ending and starting, and trying to get every bit of training in that we can, our trainers don't have as much time as we would like to discuss this stuff with our athletes.  We encourage you to research for yourselves, then ask questions.  But know this, exercise without diet, like diet without exercise, will only get you part of the way.  Only both can get you on the path to achieving your goals, no matter what they are.  More on this later.

Workout of the Day

Front Squats 5,5,5,5,5

then, 2 rounds of 1 minute at each station:

Front Squat (3/4 bodyweight)
Push Ups
Box Jumps (24, 20)

Post max front squat and total number of reps in second workout to comments.

 
More memories of nicer weather.

QUOTE:"Today, more than 95% of all chronic diseases is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of exercise." - Mike Adams, author, investigative journalist, educator