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October 2011

Start Today

Tuesday, October 18th, 2011

No matter how long you've been with us, or doing CrossFit period, start new today.  The hunger, excitement, open mind, coachableness (is that a word?), and desperation of a newbie will pay big dividends.

Workout of the Day

3 rounds, each for time:

Row 30 calories
30 Ring Dips
30 Medicine Ball Cleans
30 Toes to Bar or Knee to Elbows
30 Box Jumps

Rest 2 minutes between rounds.  Post times to comments.


QUOTE:"For an hour a day, you get to take all of society's polite expectations and old baggage and haunts of years gone by and throw that $#@* in the corner." - Lisbeth Darsh

Gear Up

Monday, October 17th, 2011

***Remember, there is no 5:00 PM class today.***

A great time was had by all this past Saturday when we celebrated 3 years of forging elite fitness here at TCF.  Big thanks to all who were able to come chow down and have those deep conversations we are known for!

I thought the title for today fit for several different reasons.  First of all, I wanted to remind everyone, new athletes and old, that you should always be putting forth the effort to get better.  Are you still using the weight you've been using for 8 months or a year since you joined, yet throw it around like a misbehaving kitten, er... wallball?  If your technique is good, take it up.  Same goes for you if you've been scaling in some other way (using bands for pull ups, doing fewer rounds) it might be time for you to take it to the next level.

The other reason for today's title is the fact that some of our athletes are getting ready for the Carolina Fitness Challenge.  We'll be trying to work on some of the weaknesses of those competing, and hey, it just so happens that what they need to work on are the same things at which we all could be better.  All for one, one for all! 

Workout of the Day

Back Squat:
5,5,5 - each with 75% of 1 rm
3,3,3 - each with 80% of 1 rm

then, from the CrossFit Games Sectionals...

7 min AMRAP of:

3 Thrusters (100,70)
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
etc., until time expires

Post loads and total REPS to comments.  If you don't have a 1 rep back squat max, find it instead.
"Chillaxin' at the cookout."

QUOTE:"If we all did the things we are capable of doing, we would literally astound ourselves." - Thomas Alva Edison



Friday, October 14th, 2011

TCF's Barbells for Boobs "Grace" event is tomorrow beginning at 10:30 AM.  There is still time to donate to the cause.  Vist the B4B website, search for Triangle CrossFit, and take it from there.  After the WOD, it's time to party!  The grill will be cranked up around 11:30 or so.  If you're coming to the cookout, please bring a dish to share.  TCF will provide the meat and drinks.  And remember, you do not have to attend the WOD in order to come to the cookout.  We can't wait to celebrate TCF's 3rd anniversary with our fabulous Triangle CrossFit family...see you there!!

Workout of the Day  (done 7/28/2011) 

"CrossFit Total"

Sum of your 1 rep max in the following lifts - Back Squat, Press, Deadlift.

Please arrive on time as you'll need the full hour to get it done.  Go heavy and post your total to Comments.

In the beginning.

QUOTE: "Set your goals high, and don't stop till you get there."  -Bo Jackson

Calling All Athletes... Again!

Thursday, October 13th, 2011

As we get ready to celebrate our 3rd anniversary, here's an old post from Oct 2008 as well  as a pic taken in the "original" Triangle CrossFit - the garage on Mossy Oak Drive.

The way the human body was made to move is a beautiful thing. The concert of muscle contraction, joint mobility, and body flow is no accident, although when these things aren't working in unison, it might look like one. It's also no accident that CrossFit relies on functional movements to produce the astounding results in conditioning, strength, agility, and shape of the bodies that use them. Functional movements are natural. They are efficient. And when one has improved upon them (mastered is such a strong word), they are the preferred way to get physical work done. No one creates these movements, they just exist in our DNA as ways to accomplish tasks, just as they always have since before humans did these movements just for the sake of doing them. Coach Glassman has stated that he sees CrossFit as rehab for adults. When we are no longer children, we start to take shortcuts to these movements, no longer bending the knees to pick things up off the ground, or not really wanting to get close to the ground or very high off of it, period, if we can help it. We need to learn to move as children again. Moving because it's fun to move, because moving fast, or far, or high, or in ways that completely wipe us out, is fun. Especially when we realize that moving as we did when we were years younger can make us feel like we are years younger.

Workout of the Day

4 rounds for time:

15 Overhead Squats (95, 65)
15 Kettlebell Swings (55, 35)
15 Wall Ball Shots (20, 14)

Post time to comments.



Steve and Travis - TCF's first athletes. 

QUOTE: " Scars are tattoos with better stories." - From a Toyota advertisement in Sports Illustrated magazine, 3 June 2002


Wednesday, October 12th, 2011

Workout of the Day

"Tabata Something Else"

Complete 8 "Tabata" rounds each consisting of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:

Pull Ups
Push Ups
Sit Ups

All 8 rounds must be completed for each exercise before moving on to the next.  Post the total number of reps completed to comments.

After the WOD.

QUOTE:"The difference between a successful person is not a lack of strength, not a lack of knowledge, but rather a lack of will." - Vince Lombardi


Tuesday, October 11th, 2011

One of the most rewarding things about running TCF and coaching our athletes are the great times we have in and out of the gym.  And when it's John Wayne time, you get focused and serious.  It's easy to see that you guys know how important each little piece is to making the whole product what it needs to be, even if you can't always get each part right.  Like a puzzle, one missing piece means the whole thing will remain unfinished.  This is true of everything we do, pull ups to snatches, and wall balls to box jumps.  When you really analyze movement, whether it's yours or that of someone else, you start to appreciate the beauty, complexity, and fluidity of the human body and how it gets work done.  Remember this the next time you want to fly through your overhead squats in warm-up.  Attention to detail will pay off.   

Workout of the Day

For time:

Run 400m
21 Sumo Deadlift High Pulls (95, 65)
21 Burpees
Run 400m
15 SDHP, 15 Burpees
Run 400m
9 SDHP, 9 Burpees


Work on something YOU need to improve on.  Whether it's double unders, better kipping pull ups, snatches, whatever.  Use the coach to help you improve, especially if you're doing the CFC in December.  You never know what'll come up.  Post time to comments.

This is one reason you should be prepared for anything.  Josh H. take note:

QUOTE:"Perfection has to do with the end product, but excellence has to do with the process." - Jerry Moran

Grit Your Teeth

Monday, October 10th, 2011

OK folks, it's time to bear down.  It's very important that you get in here this week so we can get some "numbers".  Our programming over the next couple of months will depend on this data.  We'll be gathering this information about you over the next few days, so make sure you're here to do the strength max workouts we have.  Fret not; just like today, we will also get in our met-cons.  More to come on this...

Don't forget the cookout scheduled for this coming Saturday.  If you're planning to attend, please add your name to the whiteboard by Thursday so that we can get a good idea of how many to prepare for.  Hope you can make it!

Workout of the Day

Power Clean 1,1,1,1,1


For time:

20 Power Cleans (155, 105)
40 Push Ups
15 Power Cleans
30 Push Ups
10 Power Cleans
20 Push Ups
5 Power Cleans
10 Push Ups

Post max load and time to comments.

 Pulling for calories during Fight Gone Bad 6.

QUOTE:"Be a yardstick of quality.  Some people aren't used to an environment where excellence is expected." - Steve Jobs

Last Day

Friday, October 7th, 2011

Just a couple of reminders as we wrap up the week.  First, the Saturday morning WOD will start at 9:45 again instead of 9:30.  Sorry for any inconvenience but our Nate has another early soccer game and we just love to watch him play.  Secondly, there is one space available in Saturday's Rowing Workshop.  Grab it quick by registering online.  We'd also like to let you know that the problem with the registration for our Barbells for Boobs event on the 15th has been corrected.  You should now be able to register through the B4B site without a problem.  And lastly, have you signed up for the Carolina Fitness Challenge yet?  And yes, we are talking to YOU!   

Workout of the Day


AMRAP in 20 minutes:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (55,35)

The original workout calls for 70# and 55# on the kettlebell.  Since we're limited on the 70s, we'll adjust on the fly.  If you can't do muscle ups, do 3 pull ups and 3 ring dips for each muscle up.  Post number of rounds to comments.

Brad picking it up. 

QUOTE: "“My job is not to be easy on people. My jobs is to take these great people we have and to push them and make them even better.” - Steve Jobs

Vertical Force

Thursday, October 6th, 2011

Workout of the Day

Clean and Jerk 1,1,1,1,1,1,1


Come and see!
Josh workin' through his first round of deadlifts.

QUOTE:"People say they love the truth, but in reality they want to believe that which they love is true." - Robert J. Ringer

Do WODs in Durham

Wednesday, October 5th, 2011

Calling all competitors!  The official announcement regarding the Carolina Fitness Challenge was released today.  The event is to be held on Saturday, December 10th, in Durham.  That means you've got two months to get even stronger, faster, and polish up those wicked CrossFit skills you have.  We've heard lots of buzz going on around the gym about who's gonna' take part this year.  Remember, space is limited and the event is open to all NC affiliates.  Don't wait too long before making up your mind and signing up because you just might miss your chance to show everyone your awesomeness. 

Workout of the Day

WOD #2 from the 2009 Carolina Fitness Challenge


Deadlift (225, 155)
Box Jumps (24, 20)

Rest.  Then complete a 1,250 m row for time. 

Post WOD and your row time to Comments. 

Doin' work with the kettlebells.

QUOTE: "Competition is easier to accept if you realize it is not an act of oppression or abrasion - I've worked with some of my best friends in direct competition." - Diane Sawyer