Triangle CrossFit

A Good Month

Monday, March 1st, 2010

Spring begins this month.  And daylight savings time.  And better fitness.  And the rest of your life.  We have people running races and people competing in the CrossFit Games Sectionals.  Take March by the horns and make it a month to remember!

Workout of the Day

Back Squats 3,3,3,3,3

rest 5 minutes...

For time:

30 Dumbbell Cleans per side.  Men use 55#, women use 35#.  These are full squat cleans, so maximize efficiency with good technique.  This is wide open!

 
Deads.

QUOTE:"Don't wait for extraordinary opportunities.  Seize common occasions and make them great.  Weak men wait for opportunities; strong men make them." - Orison Swett Marden

Fabulous Friday

Friday, February 26th, 2010

Workout of the Day

For time:

Row 1000m
20 (per leg) Pistols
30 Kettlebell Swings
40 Hip Extensions
100 Double Unders

Make sure your range of motion is full, and go for broke.

 
Mike - all out.

QUOTE:"Any society that would give up a little liberty to gain a little security will deserve neither and lose both." - Benjamin Franklin 

Flight

Thursday, February 25th, 2010

*** THERE IS NO 7:30 AM CLASS TODAY.  AS A REMINDER, PLEASE VISIT THE SCHEDULE FREQUENTLY AS IT IS SOMETIMES NECESSARY FOR US TO MAKE ADJUSTMENTS HERE AND THERE.  THANK YOU! ***

The Southern Sectionals are just over a week away, and our athletes are putting the finishing touches on their conditioning.  They'll being doing two workouts on Saturday, and at least one on Sunday, similar to this one today:

Workout of the Day

"Air Force WOD" from the Midwest Sectionals:

For time (Men 95#, Women 65#):

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Every minute on the minute, stop and complete 4 burpees, then continue completing the remaining reps for the workout.

 
Kirk and Mendy, training to compete.

QUOTE:"Never ask a question that you may not be prepared to have answered." - Mark Rippetoe

Perfect

Wednesday, February 24th, 2010

There's little room for error with the Olympic lifts.  The snatch, specifically, requires concentration in every part of the movement to get it right, especially if you want to move big weights.  Get cerebral and crush it!

Workout of the Day

Hang Power Snatch 3,3,3
Snatch 1,1,1,1

Get your mind right!  Take your time, rest enough between sets, and hit a PR!

 
TCF's version of the "Electric Slide".

QUOTE: "Those who are blessed with the most talent aren't necessarily outperforming everyone else.  It's the people who follow through who excel." - Mary Kay Ash

The Run Around

Tuesday, February 23rd, 2010

Let's get the lead out!  It's going to be warm enough even for the early birds to hit the trail!

Workout of the Day (last done 7/17/2009)

4 rounds for time:

Run 400m
15 Medicine Ball Cleans
15 Handstand Push Ups

Go hard!

 
Doin' work.

QUOTE:"Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible." - Doug Larson

The Agony of Never Trying

Monday, February 22nd, 2010

The mere thought, the possibility, of defeat is enough to keep people from doing what can only make them better.  Whether it's a physical, social, emotional or spiritual challenge, we often let our head get in the way and we defeat ourselves before ever showing up for the experience.  Getting better, becoming more of the person we want to be, is going to involve stepping out of our comfort zone and being willing to fall down, get stepped on, and shook up along the way.  Without this, we simply keep the status quo and can only dream of the possibilities.  Me?  I would much rather live the agony of a loss than to have never tried at all.  Some of the most valuable lessons I've learned have come from my defeats.  And I couldn't say that if I never took the risk.   

Workout of the Day (last done 8/21/09)

21-18-15-12-9-6-3 of the following exercises for time:

Overhead DB Walking Lunges (guys 35#, girls 20#)

Push Ups

Wall Ball Shots (20#, 14#)

Sit Ups

Each walking lunge step equals 1 rep (21 steps = 21 reps).  Scale weight as needed with DBs, weight plates, or kettlebells.

 
Julianne battling the rings.

QUOTE: "Live daringly, boldly, fearlessly. Taste the relish to be found in competition - in having put forth the best within you." - Henry J. Kaiser

Week's End

Friday, February 19th, 2010

***No 11:30 this morning***

Workout of the Day (last done 11/24/09)

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.  Kick it!

 
Summer's coming!

QUOTE:"Hold a picture of yourself long and steadily enough in your mind's eye, and you will be drawn toward it." - Napoleon Hill

Dense is Good

Thursday, February 18th, 2010

***Remember there is no 7:30 class this morning!***

I read a little news blurb today that got me thinking about a question we get frequently when someone first joins us: "How soon before I start losing weight?"  This is a loaded question.  First of all, you may not.  Depending on your starting point, and what condition you are in, your body could go through all kinds of changes.  You mayeven gain weight (GASP).  But just like our 20 lb. dumbbell is much smaller than our 20 lb. medicine ball, so it goes with muscle (hard and dense) and fat (soft and uncompressed).  Weight is not important, unless you're lifting it.  What makes up your weight is what counts.  Throw your scale out the window!  Here's the link to the story I was reading.  Share your thoughts in comments.

 Workout of the Day

5 rounds:

Max Push Jerks (135, 95)
Max Chest-to-Bar Pull Ups

2 minute rest between.  The bar can not be racked or rest taken too long or the set is over.  Your score is the total reps achieved.

QUOTE:"Courage is very important.  Like a muscle, it is strengthened by use." - Ruth Gordon

Gotta' Love Lizzie

Wednesday, February 17th, 2010

Workout of the Day

"Elizabeth"

21-15-9 reps of:

Clean (135, 95)
Ring Dips

 
Jason workin'.

QUOTE:"Don't get too comfortable with who you are at any given time - you may miss the opportunity to become who you want to be." - John Bon Jovi

Drink of Choice

Tuesday, February 16th, 2010

I love hearing our new athletes talk about starting CrossFit.  They often end up expressing the same thoughts and feelings we all had, and still do, about this unique approach to fitness conditioning.  The thrill of the challenge, the without-a-doubt knowledge that what you're doing is effective, the victory at the finish, and in the midst of it all, this sense that you're on one big playground going for it like you were when you were ten. 

To all of our new athletes at TCF, enjoy the "kool-aid!"

 
Bear crawls at TCF.

Workout of the Day

Front Squat 3,3,3,3,3

then....

3 minutes max pullups 

QUOTE: "First you take a drink, then the drink takes a drink, then the drink takes you." - F. Scott Fitzgerald