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April 2011

March 2011

Deja Vu

Friday, April 1st, 2011

We're re-posting a piece we wrote and put up on the site once before.  We have a group of folks that post frequently yet there are still many who do not.  There are several reasons why we want you to share.  Read on....   

Nothing has changed since saying this once before.  I still love the time I get to spend with athletes before and after WODs discussing what’s on their mind about their training and TCF experiences.  In one of the latest conversations, I had the chance to talk with someone about people sharing their WOD numbers in the comment section of our site.  This athlete revealed that he posts to help him feel more a part of the community and his comment really caught my attention.  I thought about it more and would like to share a few things with everyone as a result.  This athlete shares his numbers to help him feel part of the community yet how can he feel a part when so many do not post and share?  Hmmm… did I just strike a cord with you?  Take a moment, answer this question and be totally honest.  Why don’t you post?  Is it because you don’t think your numbers are good enough?  Let me tell you.  They’re good enough.  The fact that you come here and participate in this type of training in the first place says something about you and everyone here understands and respects what you’ve done.  Is it because you don’t want to post unless your time, number of rounds, or weight put up in the air is the best?  Well, get over that.  On any given day, you may be the best but you won’t be the best every day.  The variety of CrossFit exercises and the variance of the WODs themselves will reveal everyone’s strengths and weaknesses.  That’s a fact as well as part of the beauty of CrossFit.  So don’t be of the mindset that you should only post if you’re part of the top tier.  Post because it helps others realize that they too can do this.  Post because it helps others see the possibilities.  Post because it supports this invisible chain of connection we have with one another.  Post because you’re a part of the TCF community and you are an inspiration to others.  Post.

Workout of the Day - WOD 2 of the 2011 Open Sectionals

15 Minute AMRAP

9 Deadlifts (155, 100)
12 Push-Ups (hand release)
15 Box Jumps (24,20)

Post total rounds to comments. 

*** REMINDER: Come out to TCF tomorrow to watch the local throwdown of Open Sectionals.  The gym opens at 1:00 and the action starts at 2:00!  Bring your friends and family! ***

Julianne bringin' up a SDHP. 

QUOTE: "It is always the secure who are humble."  ~Gilbert Keith Chesterton

Hosting the Party

Thursday, March 31st, 2011    

Unless you've been asleep for the past few weeks, or trapped in a remote jungle somewhere, you know that the CrossFit Open Sectionals is currently taking place and over 20,000 athletes from all around the world are taking part in this first-step process that will ultimately crown the Fittest on Earth.  In true CrossFit fashion, TCF has partnered with CF Local and CF Raleighto help create a "Games-like" atmosphere for local competitors.  The six WODs that are part of the Open Sectionals can be completed by any registered Games competitor at one of the Saturday afternoon throw-downs hosted by one of the three affiliates each week.  Well, this week it's our turn at Triangle CrossFit and we couldn't be more excited!  We are proud of our box and look forward to showing others in the area our place as well as our people.  TCF competitors, although we can judge your WOD performance outside of Saturday's event, we hope that you will take part in this Saturday's competition and contribute to the excitement of the Open Sectionals experience.  (Remember, you can do the WOD more than once throughout the week!)  For those not competing, don't miss this great opportunity to cheer on your fellow TCF athletes and witness a CrossFit competition locally.  At any level, these events are charged and the athletes impressive.  Invite your neighbors and friends.  Bring your family.  Help us create a great event for all.  TCF will open at 1:00 PM.  The competition starts at 2:00.     

*** TCF has created a team for the Gladiator 5K, a timed military-style obstacle race, scheduled to take place in Raleigh on May 21st.  To register, visit the Gladiator 5K website and find our team.  (Early registration ends today!)  Our wave start time is 9:30 AM ***

Workout of the Day (done 3/30/2010)

5 rounds for time:

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

Post times to comment.

Matt working his way through the Power Snatches of the first WOD of Open Sectionals.

Quote: "A competitor will find a way to win.  Competitors take bad breaks and use them to drive themselves just that much harder.  Quitters take bad breaks and use them as reasons to give up." - Nancy Lopez


Wednesday, March, 30th, 2011

Since we're constantly getting new folks here at TCF, everyone is at different levels of fitness and experience.  Although we offer Olympic lifting seminars periodically, we realize that everyone can't always get to them.  Also, we can't keep those that know how to do these lifts from progressing.  So today we're snatchin' some weight.  Use this as a learning opportunity and to get better.  Even if you haven't done this before, it's the perfect time to come.  Everyone will learn some level of this lift, and it will benefit your fitness and ability to generate power. 

Workout of the Day

Snatch 1,1,1,1,1,1,1

Shadow (2) 
 Catching a breath after "Time!" 

QUOTE:"Excellence always sells." - Earl Nightingale

The Body Knows

Tuesday, March 29th, 2011

I saw some great effort yesterday, physically and mentally.  It's interesting to see that sometimes, when we stop thinking so much and just let our bodies do what feels best, technique can fall into place.  The cleans yesterday were a good example.  Now don't get me wrong, some of you still need some improvement, but the difference for a lot of you from your first rep to your last was noticeable.  When you got too tired to curl the weight (which we kept harping on), and you let yourself squat under it, you started looking so much better.  Sometimes we need to get "beat down" in order to have some clarity of what's really efficient when it comes to movement.  Now if I can just get you to believe us from the start when we tell you this stuff, we would all save a lot of time in the learning curve....

Workout of the Day

Split Jerk 3,3,3,3,3


6 rounds for time:

3 Split/Push Jerks (155, 105)
6 Burpee Box Jumps (24, 20)
1 Rope Ascent OR 3 Ring Pull Ups

You can sub Push Jerks if you can't split, and if the coach doesn't feel you're ready to try.  If you can't climb the rope, then do the pull ups, it's great practice!  Post load and time to comments.
Zeke and Jesse are serious about their Kettlebell Snatches.

QUOTE:"If you can't beat them, arrange to have them beaten." - George Carlin

All For One

Monday, March 28th, 2011

A lot of intestinal fortitude was displayed as we had several teams compete in the Palmetto State O-run this past Saturday.  We had a great time, but the best part to us was the fact that we did this as a group, as one big gang of friends.  We are from all walks of life, are different ages, and have different experiences.  But we love having a good time and testing ourselves, which is what we do every day at the box.  See you guys this week!  Unlike school, the testing never ends.

Workout of the Day

For time:

Row 750m
50 Squat Cleans (95, 65)
40 Push Press (95, 65)
30 Box Jumps (24, 20)
20 Clapping Push Ups
10 Ring Pull Ups

Post times to comments.

Our gal, Lori, whipping through double-unders during WOD 1 of  the Open Sectionals.

QUOTE:"A happy family is but an earlier Heaven." - George Bernard Shaw


Friday, March 25th, 2011

Friday again!  Good luck to all our runners tomorrow!

Workout of the Day

With a continuously running clock, do 1 hang power clean (135, 95) the first minute, 2 the second minute, etc., until you can no longer complete the required number of hang power cleans in the corresponding minute.  Post completed rounds + reps to comments.

QUOTE:"Whether you think that you can, or that you can't, you are usually right." - Henry Ford

Lace 'Em Up!

Thursday, March 24th, 2011

If you're an O-runner and don't have things figured out as far as travel, some of us are meeting at TCF at 7:00 AM on Saturday to go to the race.  If we're not full you can ride, or we can at least have a caravan so no one gets lost.  Remember, they request that you be there an hour before your start time. 

Workout of the Day

Bench Press 1,1,1,1,1

then, come and see.

Pullin' hard on a Wednesday night.

QUOTE:"Sometimes if you want to see a change for the better, you have to take things into your own hands." - Clint Eastwood

Where Are You?

Wednesday, March 23rd, 2010

YOU know who you are.  We haven't seen you in awhile.  You need to get here because your fitness is waiting.  And it's not going to come chasing after you.  You have to run it down, wrestle it, and dominate it into submission.  Yep, that's how it works.  Elite fitness doesn't come easy.  It doesn't come with "every now and then" trips to the gym.  Or once per week. Or twice per week.  Or whenever you feel like it.  Your fitness goals will be met only when you decide that you're tired of the way things are now and you quit making excuses about why you "can't".  Your fitness goals will be met only when you stop rationalizing your way out of the hard work and the sweat.  You will achieve your fitness only when your make it a priority and stop letting other things in life push your workouts to the side time and time again.  Now make it  happen and get here today.  We're ready for you.

Workout of the Day     

Thruster 3,3,3,3,3


10 Min Row for distance

Sarah sendin' it up.

QUOTE: "Many people think they want things, but they don't really have the strength, the discipline.  They are weak.  I believe that you get what you want if you want it badly enough."  ~Sophia Loren

Full Speed

Tuesday, March 22nd, 2011

Workout of the Day

4 rounds for time, with a 3 minute rest between:

40 Wall Ball Shots (20, 14)
30 Kettlebell Swings (55, 35)
20 Burpees

The goal here is to hit each interval as hard and fast as possible.  Try to keep your times consistent.  Post times for each interval to comments.
Derek bustin' through some Sumo Deadlift High Pulls.

QUOTE:"Subdue fate by exerting human strength to the maximum; and if, when the effort has been made and success has not been achieved, no one else can be blamed." - Hitopadesa quote

Ready to Run

 Monday, March 21st, 2011

We're extremely excited about the upcoming O-Run that so many of us are participating in this weekend.  Yes it's always fun to compete, be we just like doing stuff with our peeps.  It's always great to be part of something bigger than yourself, which is how we've felt ever since we added the first folks to our CrossFit family over 2 years ago.  We'll be adding the finishing touches this week to our race prep so we can give 'em all they can handle.

** If you're interested in carpooling to the race this weekend, please add your name to the whiteboard.  We'll work out the details this week. **

** There are no 6:00 and 7:30 AM classes today.  We apologize for any inconvenience. **

Workout of the Day

For time:

10 Front Squats (135, 95)
Run 200m
9 Front Squats
Run 200m
8 Front Squats
Run 200m
and so on down to....
1 Front Squat
Run 200m

Post time to comments.

The recent TCF Challenge Run started out with a little team problem-solving.  Alex and Matt never hesitated to shoulder the load.        

QUOTE: "Running is real and relatively simple…but it ain't easy." - Mark Will-Weber