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August 2010

July 2010


Friday, July 30th, 2010

We need it, so here it is....

Oh, and check out This Segment about CrossFit on Fox News!  More and more people are seeing the light! 

Workout of the Day

Snatch (last done 7/21):
2 sets - 1 power snatch + 2 snatch (65% of 1 rep max)
3 sets - 1 power snatch + 2 snatch (70% of 1 rep max)

then, from CrossFit Endurance (if there's time).....

AMRAP in 12 minutes of: 

5 Jerks (115, 75)
5 Front Squats (115, 75)
12 Lateral Jumps over the bar
12 Push Ups

Post rounds to comments.

Lori = strong.

QUOTE:"Defeat is not the worst failure.  Not to have tried is the true failure." - George E. Woodberry


Thursday, July 29th, 2010

It's here again.  The annual "Fight Gone Bad" fundraiser.  This will be the second year that Triangle CrossFit has participated, and we're looking forward to it.  Besides being a lot of fun, we'll raise money for some great causes: The Wounded Warrior Project, The CrossFit Foundation, and Livestrong.  You can go to the website at to find out more about these organizations, to register for the Triangle CrossFit team, or to donate.  It's very easy, and any of your family and friends can be sent to this website to donate in your name and for our team.  By the way, we know we have a LOT of "lurkers" out there - people that check out our website but aren't members.  If you don't have a team, but want to get involved, welcome!  Just register and join our team for this fundraiser.  You can even come to the FGB workout on September 25th if you want.  We're looking to make a difference this year, and now that we've gotten our feet wet, we're ready to get a lot more money headed their way.  Stay tuned for more information, and GET REGISTERED!

Workout of the Day (last done 2/26/10)

For time:

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

You'll never hear it here.

QUOTE:"Life doesn't require that we be the best, only that we try the best." - H. Jackson Brown, Jr.


Wednesday, July 28th, 2010

A refreshing break in the heat.  Almost as refreshing as some heavy squats!

Workout of the Day

Back Squat 3,3,3,3,3



30 Clean and Jerks for time (135, 95).

Thrusters... oh yeah!

QUOTE:"There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try themselves, and those who are afraid that you will succeed." - Ray Goforth

Get on the Ball

Tuesday, July 27th, 2010

Workout of the Day

AMRAP in 20 minutes:

5 Over-the-Ball Push Ups
10 Med Ball Squat Jumps (20, 14)
15 Med Ball Sit Ups (20, 14)
Nichole climbing like somebody's after her.

QUOTE:"Unless you try to do something beyond what you have already mastered, you will never grow." - Ralph Waldo Emerson 

Use It

Monday, July 26th, 2010

Why do you work so hard to get fit?  Is it so you can "show out" at the gym?  That's a lot of work to get something you're going to use for such a small percentage of the day.  Is it for that upcoming race?  That hike?  That bikini?  Whatever it is, there's a common theme.  We work so hard at the gym so that we can use our fitness in one way or another outside of it.  Whether it's putting out at your flag football game, or showing off what your elite level of fitness looks like, keep working hard.  Your body, kids, team mates, blood pressure, and self confidence will thank you.

Workout of the Day

3 rounds for time:

Run 400m
15 Deadlifts (225, 155)
15 Wall Ball Shots (20, 14)
2 Rope Ascents

Speaking of using your fitness....Amazing!....

QUOTE:"Facts are stubborn things." - Ronald Reagan

Christmas In July

Friday, July 23rd, 2010

Okay, so we couldn't resist jumping on the band wagon and grabbing your attention with a line you've heard many times.  But the reality is that we have no ornaments to hang or fruit cakes to share and definitely no chestnuts roasting on a open fire.  Heck, it's July and 100 degrees outside!  We do have presents for you though... another kick-butt WOD, some great coaching, a cool place to workout, and good laughs with your gym friends.  Merry Fitness, everyone! 

Workout of the Day

7 rounds for time:

10 Thrusters (95, 65)
10 AbMat Sit Ups
10 Medicine Ball Cleans (20, 14)

Congratulations to Robin, Amanda, and Elizabeth - recent Women's Series graduates.

QUOTE: "Christmas is a time when kids tell Santa what they want and adults pay for it.  Deficits are when adults tell the government what they want and their kids pay for it." - Richard Lamm

Why Stop Now?

Thursday, July 22nd, 2010

So, you've made it into TCF several times this week and knocked about some heart pumping, muscle building workouts.  Why quit now?  Make your way in yet again for another workout guaranteed to help you get closer to where you want to be.  We're waiting.  

Workout of the Day (1/4/10)

With a continuously running clock, do a single 1 armed DB Snatch and the first minute (which arm doesn't matter), 2 the second minute with the other arm, 3 the third minute, etc., until the required number in the corresponding minute is not completed.  Men use a 35 lb. dumbbell, women use 20.  Post number of minutes completed to comments.

Better than girls night out.

QUOTE:"Once you learn to quit, it becomes a habit." - Vince Lombardi

On the Hot Side

Wednesday, July 21st, 2010

...And it's going to get even hotter.  Remember to stay hydrated.  Studies have shown that just a 1% decrease in hydration can mean as much as a 10 - 12% reduction in performance.  And our friends at CrossFit Endurance recommend at least 1 oz. of water per kilogram of body weight per day (just divide your weight in lbs. by 2.2).  This does not take into account any activity, so add more for that.  Be smart and stay safe in and out of the gym!

Workout of the Day (1/29/10)

Snatch 1,1,1,1,1


Rower:"Death by 50 meters"

QUOTE:"If you keep thinking about what you want to do or what you hope will happen, you don't do it, and it won't happen." - Desiderius Erasmus

Shoulder the Load

Tuesday, July 20th, 2010

Workout of the Day

50, 40, 30, 20, 10 each for time of:

Kettlebell Swings (55, 35)
Double Unders

Then, work on your muscle ups!

Tabitha reppin' out some front squats.

QUOTE:"Go confidently in the direction of your dreams.  Live the life you have imagined." - Henry David Thoreau

Firebreathers on Display

Monday, July 19th, 2010

Stamina.  Power.  Strength.  Teamwork.  Lungs.  If you were able to watch any of the CrossFit Games this past weekend, you witnessed all of these things and more.  I for one believe the claim that the winners are the fitttest people on Earth is real and undeniable.  CrossFit makes this claim, not only because they feel it's the truth, but also in the hopes that someone, somewhere, training a different way, will challenge them.  So far, no one has.  So we'll continue training in our little corner of the world, doing the things that have been proven to make the fittest people on earth.  We'll keep pushing to get ourselves closer to that level, and whether we reach it or not, there will be no denying that we are all much closer than when we started.

Workout of the Day

Overhead Squats 1,1,1,1,1


from the CrossFit Games:

3 rounds for time:

30 toes to bar
21 Ground to Overhead (95, 65)

Unlike the games, there will NOT be a 7 minute cut-off.  Go hard and keep in mind that all the athletes this past weekend had done many more workouts before coming into this one.  Get some!

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

"For what shall it profit a man to gain the whole world and lose his own soul?" - Mark 8:36, the Bible