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June 2010

May 2010

Yea, That's Right

Tuesday, June 1st, 2010

This weekend, several of us from TCF were able to witness some amazing athletes.  At the CrossFit "Dirty South" Regionals, we saw strength coupled with stamina, agility paired with power, and endurance beside high intensity.  These athletes were a sight to behold in action, and you could even look through the crowd and know that most of the people in attendance could hold their own against the general population in any "fitness" competition.  I was proud to be there, knowing that we are all part of those that refuse to remain comfortable. We realize that the status quo is not good enough, and being able to say that we did something today, no matter how ineffective or how long we've been doing it, is no longer comforting.  CrossFit claims that the Games determine year to year who the fittest man and woman on Earth is.  So far, there haven't been any challengers to this claim.

Workout of the Day 

4 rounds for time:

Run 400m
10 Squat Cleans (135, 95)
15 Kettlebell Swings (55, 35)
20 Push Ups

Teams during the affiliate challenge pushing through the "farmer's carry".  NC was well represented.

QUOTE:"Obstacles don't have to stop you.  If you run into a wall, don't give up.  Figure out how to climb it, go through it, or work around it." - Michael Jordan 

Thank You

Monday, May 31st, 2010

We salute all of our great nation's fallen heroes.  Without them, we would not be able to carry on the business of becoming and remaining the greatest country on earth.  Their selflessness, bravery, and sacrifice in order to preserve freedom will never be forgotten.

QUOTE:"All might be free if they valued freedom, and defended it as they should." - Samuel Adams

Last Hoorah!

Thursday, May 27th, 2010

Quite of few of us will be traveling down to Florida to attend the CrossFit Games Southeast Regional event.  Because of this, as well as the Memorial Day Holiday, we'll be closed Friday through Monday (May 28th-31st) so be sure to get in here today to catch one more workout before the break.  Classes today are at 6:00 AM, 7:00 AM, 5:30 PM, and 6:30 PM.  Stay tuned throughout the weekend for our text messages about Mendy's accomplishments during the competition as well as those of other NC athletes.  Enjoy your holiday weekend, everyone!  We look forward to seeing you when we get back.

Workout of the Day

Press 3,3,3,3,3,
then 15-12-9 with the same weight as last week.

then, for time,

10, 9, 8, etc.....2, 1 reps of

Wall Ball Shots (20, 14)
Knees to Elbows

Nichole gettin' it done.

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

Up For The Challenge?

Wednesday, May 26th, 2010

There was some anticipation for some of us today as we awaited the posting of the Southeast Regional CrossFit Games Qualifier WODs.  There will be 5 of them for the individual competitors, and you can click here for a detailed description in PDF form of what our girl Mendy is going to be doing.  We plan on keeping everyone up-to-date on her progress throughout the weekend through my "TCF athletes" group texts, so if we don't have your number and you want in, get it to us before Thursday.  Also, they have been doing some live video streaming of some of the other regionals, so they may do it this weekend.  We'll just have to see.  By the way, we will be trying some of these WODs in the near future, so get pumped up to see how you compare to this weekend's competitors.

Workout of the Day (from last year's Carolina Fitness Challenge):

for time:

125 Double Unders
100 Squats
75 Kettlebell Swings (55, 35)
50 Burpees
25 Thrusters (115, 85)

Go for broke!

Mendy just prior to the last WOD of the NC/SC Sectionals...focused and ready.  Good luck this weekend!  We are all cheering for you. 

QUOTE:"To win you've got to stay in the game." - Claude M. Bristol 

Once Again

Tuesday, May 25th, 2010

Workout of the Day

Deadlifts 3,3,3, then 15-12-9 protocol using same weight as you did last week.


"10 minute Cindy"

AMRAP in 10 minutes of:

5 Pull Ups
10 Push Ups
15 Squats

There should be no rest with this one!  Get some!

Learning to lift at the Oly Seminar this past Saturday.

QUOTE:"Commitment in the face of conflict produces character." - Unknown


Monday, May 24th, 2010

***Be sure to check the schedule for the end of the week.  It's a little different due to the CrossFit Regionals event going on down in Florida.  Go Mendy!***

Do you feel it?  I can already tell some of you are stronger since May began.  This is the last week of our month of focusing on strength.  Push hard, and leave no muscle fiber unchallenged. 

Workout of the Day

Back Squats 3,3,3
10 attempts to find your max standing broad jump.

then, for reps,

Tabata Thrusters (95, 65) - 8 rounds of 20:10

Post total reps to comments.

Med Balls, Slam Balls... who knew they could be so much fun?

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

New Athlete

Congratulations to Brad and Heather on the birth of their second son, Heath Logan, born May 20th, 7 lbs 10 oz., 22 inches.  Another firebreather waiting in the wings!

Hold On

Friday, May 21st, 2010

The weekend's coming!

Workout of the Day

Press 3,3,3,3,3 then 15-12-9 with same weight as last week.


come and see!
KatieDBCleansBaryn beginning another DB clean.

QUOTE:"They are in front of us, behind us, and we are flanked on both sides by an enemy that outnumbers us 29:1.  They can't get away from us now!" - General Lewis B. "Chesty" Puller, USMC, when the 1st Marine Division was cut off behind enemy lines and the Army had written them off because they were surrounded by 22 enemy divisions.  The Marines made it out inflicting the highest casualty ratio on any enemy in history and destroying 7 entire enemy divisions in the process.  An enemy division was 16,500+ men while a Marine division is 12,500 men.

One Word

Thursday, May 20th, 2010

An  interesting article was posted on the affiliate page of the CrossFit Main Site.  It was called "Forget Your Elevator Pitch - What's Your Dumbwaiter Pitch?"  It goes into one-word descriptions of your business, but brought something else to mind.  What one word would our athletes use to describe us?  Read the article and post your opinion to comments.

Workout of the Day

Hang Power Cleans 3,3,3,3,3

then, for time...

Sprint 40 yds, do 1 burpee, sprint back, do 2 burpees, 
Sprint 40 yds again, do 3 burpees, etc.  Continue until
you have completed 10 final burpees.

AnotherdayAnother day in paradise. 

QUOTE:"You will never stub your toe standing still.  The faster you go, the more chance there is of stubbing your toe, but the more chance you have of getting somewhere." - Charles F. Kettering  

Get Mean

Wednesday, May 19th, 2010

Who's up for a fight?

Workout of the Day

"Fight Gone Bad"

Complete 1 minute of each of the following exercises:

Wall Ball Shots (20, 14)
Sumo Deadlift High Pulls (75, 55)
Box Jumps (20)
Push Press (75, 55)
Row (for calories)

3 rounds will be done with a 1 minute break between each.  Post the TOTAL of all reps (calories for rower) to comments.

Brian catching air with some clapping push-ups.

QUOTE:"A fight is not won by one punch or kick.  Either learn to endure or hire a bodyguard." - Bruce Lee