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February 2010
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April 2010

March 2010


Thursday, April 1st, 2010

Many of you know how hard Mendy's been working, and how proud we are that she qualified to go to regionals.  We are still planning on collecting donations to help her to go to Jacksonville, FL at the end of May, so stay alert for this at TCF, as well as during our cookout on April 24th.  You can see her in this video that was a compilation of all the women's events at the NC/SC Sectionals.  Bonus points for the person that spots the most TCF athletes in the crowd yelling for Mendy.  Also, below is the video of the final Carolina Sectionals WOD that went up on the main site 2 days ago.  Go hard so next year more of you can be superstars.

Workout of the Day

Snatch Balance 3,3,3,3,3
Form is imperative!  Practice good technique and the weight will come.


For time:
Run 600m, 20 Squats
Run 400m, 35 Squats
Run 200m, 50 Squats

QuOTE:"Most men pursue pleasure with such breathless haste that they hurry past it." - Soren Kierkegaard

Guest Days

Wednesday, March 31st, 2010

We'd like to send a HUGE thank you to everyone who brought guests with them for our first ever "Guest Days" held last week.  More people know about TCF now and we're delighted about that.  Congratulations to Shelli and Baryn for bringing in five guests each!  Their membership fees for the month of April are on the house.  And a shout goes out to Davis, Jersey Girl Cheryl, and Julie C.  They all brought in three guests each and will receive half off their April memberships.  

For all guests that came in last week, we're knocking 25% off of the Elements series.  Please tell the pals you brought with you so that they too can become a CrossFit junkie!

Workout of the Day (last done 10-22-09)

4 rounds for time:

500 Meter Row
15 Kettlebell Swings (55#, 35#)
15 Toes-to-Bar
15 Wall Ball Shots (20#, 14#) 

Katie showin' off her levitation skills. 

QUOTE: ""The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." - Greg Glassman, founder of CrossFit


Tuesday, March 30th, 2010

When things get tough, do you quit, or bear down knowing "it's darkest just befor the dawn"?  Keep this in mind today.  Don't let up!  Keep your focus on how intense you can be today and hard you can push when you're struggling.  This one workout alone could be a turning point for you.

Workout of the Day

5 rounds for time:

10 Front Squats (135, 95)
15 Burpees
20 (total) Overhead Walking Lunges (45# plate, 25# plate)


QUOTE:"It is within the experience of everyone that when pleasure and pain reach a certain intensity they are indistinguishable." - Arnold Bennett


Monday, March 29th, 2010

Many of you know that I recently ran a marathon as an experiment to find out for myself (and those of you watching) if one really could run and finish a race of that distance without doing very much, if any, long distance training.  Most endurance-type athletes spend hours and hours and miles and miles per week training for an even such as this.  During the three months leading up to the race, I ran just over an hour ONCE.  All other running was done in short, high-intensity distances of 400 to 800 meters.  I ran, on average, anywhere from 1 to 4 miles PER WEEK.  I did only our TCF CrossFit workouts, and added in workouts from CrossFit Endurance 2 to 3 times per week.  As you may or may not know, CFE workouts are mainly sprint interval types of workouts with some time trial distance workouts sprinkled in.  I'm happy to say that I did finish the marathon in 4 hr and 10 min., but I was hoping for faster than this.  This was my first race of any distance, and as such, there were a few non-conditioning things I learned that I could do better next time:
-Although I thought I was hydrated enough, I could have done a better job of this.  If you think you're drinking enough, you probably need more.  
-Electrolytes are way more important, and way harder to get than I imagined.  Making them a priority before and on race day is essential.  They could have delayed the leg cramps that I started feeling about mile 19 that kept me from getting a sub-4 time.
-You can never practice running technique enough.  As you might have noticed, we're having a running technique workshop soon.  This is good information to know and practice, and ingraining it into your normal running mechanics will keep those mechanics from breaking down as you get more fatigued.
-a myriad of other little things like how tight to tie your shoes, ice baths afterwards, etc., could have made the whole experience more notable as far as my time goes, but some things you just learn as you go.  Who knew?  And there are so many of these "little things" that unless you know to ask, many more experienced runners won't think to tell you. 

My point is this, I'm extremely happy with how the workouts we do here prepared and conditioned me for the marathon.  I feel that if I was more prepared on the nutrition side of things, I would have done better.  Will I do it again?  I'm not sure at this point.  But I do feel that I'll be even more ready if I do.  I'm also sure that I'll train the same way.  

Workout of the Day

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

Some of the ladies gettin' their press on.

QUOTE:"All mankind is divided into three classes: those that are immovable, those that are movable, and those that move." - Benjamin Franklin

Shut Eye

Friday, March 26th, 2010

We all need more of it.  Here's a little educational reading about sleep from Whole9.  

Workout of the Day

50 Double Unders
25 Ring Dips
40 Double Unders
20 Ring Dips
30 Double Unders
15 Ring Dips
20 Double Unders
10 Ring Dips
10 Double Unders
5 Ring Dips

QUOTE:"A well beaten path does not always make the right road." - ancient proverb

Get Here

Thursday, March 25th, 2010

Once you're in this place, with these like-minded people, fitness happens.

Workout of the Day

AMRAP in 20 minutes of:

5 Clapping Push Ups
10 Pistols (5 per leg)
15 Box Jumps (24, 20)

Brian preparing for take-off.

QUOTE:"Be miserable.  Or motivate yourself.  Whatever has to be done, it's always your choice." - Wayne Dyer

Eye Opener

Wednesday, March 24th, 2010

We're having "guest days" this week at TCF, and if you've been lurking around our site, wondering if this is for you, now's a great time to come.  You know you want to.  Just show up during one of our class times and we'll show you the ropes!

Workout of the Day

5 rounds for time:

10 Deadlifts (225, 155)
Run 400m
30 Sit Ups

GroupWorkYes, we're all in this....together! 

QUOTE:"Deep into the darkness peering, long I stood there, wondering, fearing, doubting, dreaming dreams no mortal ever dared to dream before." - Edgar Allen Poe


Tuesday, March 23rd, 2010

Every CrossFitter I have ever met, that is, every person I have met that has tried and continued to work out using constantly varied, high intensity, functional movements, has been one that was willing to work for their results.  Anyone that has given me the indication that they wanted to just show up, and then expected the results that they see others getting, never stayed with it for very long.  You see, it seems that the type of person drawn to this type of activity is the type of person that expects to, and is happy, earning what they get.  This attitude seems to carry over into life as well.  They know nothing is free.  They don't expect success without effort, and they don't expect handouts.  That's just the caliber of athlete we get here.  They're glad to take their destiny in their hands and make the best of what God has given them, knowing that all they do in the gym, and in life, is their responsibility.  And being responsible for yourself, although laced with risk, provides tremendous freedom.  Earn it.

Workout of the Day

For time:

Row 500m

4 rounds of:
14 Wall Ball Shots (20, 14)
14 Burpees
14 (Total) Walking Lunges

Row 500m

Jen finishing her press. 

QUOTE:"A government big enough to give you everything you want, is strong enough to take everything you have." - Thomas Jefferson

"Regularly Learn and Play New Sports"

Monday, March 22nd, 2010

We had several athletes who took on some challenges this weekend.  Kudos to them all.  Julianne, Ralph, Zeke, and myself (Clay) ran the Tobacco Road Marathon (I know, an oxymoron).  Dov, Kirk, Mike Z. and Brian competed in AND WON the Palmetto State O-Run in South Carolina.  We're proud of them all for putting themselves out there, and putting their fitness to the test.  Hey, once you get it, you might as well use it, right?

Workout of the Day


21-15-9 reps of:

Thrusters (95, 65)
Pull Ups

Orun boys 
Mike Z., Brian, Dov, and Kirk after dominating at the Palmetto State O-Run.

QUOTE:"Life's challenges are not supposed to paralyze you, their supposed top help you discover who you are." - Bernice Johnson Reagon

"...Like Sombody's After Ya' "

Friday, March 19th, 2010

Weather's nice, Let's try out our wheels a little more before the weekend.  Don't be concerned, it's only 10 meters.

Workout of the Day

"Death by 10 Meters"

With a continuously running clock, and with two cones set up 10 meters apart, run 10 meters the first minute, 20 meters (back and forth) the second minute, and so on until you can no longer complete the required number of meters in the corresponding minute.

Dov bringin' it home.

QUOTE:"In this world there is always danger for those who are afraid of it." - George Bernard Shaw