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August 2016

July 2016

We Need You

Monday, August 1st, 2016

I won't lie.  This post was spurred by something I heard in church yesterday.  When thinking about it later, however, it occurred to me that it also applies to Triangle CrossFit.  We need  you at the gym.  And not for the reasons that may first come to mind.  Without you, we'd have no one to program for, and coach, and make better every day.  You are our inspiration and reason for doing what we do at TCF.  Without us, though, you would have no reason to come to TCF.  We value the fact that you come to "pick up what we're laying down", if you know what I mean.  We're honored that you trust us to get you, your body, and your health where you want it to be.  Finally, you need each other.  Think about what life would be like, if you didn't know the people that you met at Triangle CrossFit.  Who would you be trying to keep up with during workouts?  Who would cheer you on?  Who would you be hanging out with away from the gym?  And who would you look forward to seeing again just moments after you left?  This is what makes our community so special. Face it, our paths are intertwined whether you like it or not.  We need each other, and we're ready to do our part in this relationship.

Workout of the Day

Barbell:

Back Squat - 3 x 5 @ 85% of your 1 rep max found on 6/27/16.
Glute Ham Raises - complete 3 - 8-10, adding weight if this is too easy.

Conditioning:

5 Rounds for time

3 Ground to Overhead (185, 125)
Run 200m
10 Toes to Bar

Post time to comments.

TonySled
Tony taking on the sled.

QUOTE:"You are the average of the five people you spend the most time with." - Jim Rohn


Onward

Friday, July 29th, 2016

On the morning of  Saturday, August 13th, we'll be  holding a special fundraising event at Triangle CrossFit.  The money raised will go to support two great charities, Meals on Wheels of Wake County and The Carolina Brotherhood.  We will get more information out to everyone soon but please save the date.  We  hope you'll join us!

 Workout of the Day

Barbell:

EMOM for 16 minutes

Odd minutes - Deadlift - 3 Reps at 90% of your 5 REP MAX obtained on 7/22/16
Even minutes - Bench Press - 3 reps AHAP.  Pick a weight that will be challenging.  After the first few sets, you should adjust the weight depending on how hard or easy it is.

If classes are large, there may be a LOT of sharing with this EMOM due to the number of benches and bars.  Move fast, and try to stay on schedule as much as possible. 

Conditioning:

For time

100 Double Unders

3 Rounds of

15 Overhead Squats (115, 75)
5 Muscle Ups

finish with 100 Double Unders

Mobilize

Couch Stretch

Post time to comments.

TravisDips
Weighted Dips?  Travis says "No problem."

QUOTE: "It has been said that politics is the second oldest profession.  I have learned that it bears a striking resemblance to the first." - Ronald Reagan


Performance Based

Thursday, July 28th, 2016

Workout of the Day

Conditioning:

AMRAP in 26 minutes

Row 300m
10 Hang Squat Cleans (135, 95)
2 Wall Walks - rx'd is belly on the floor to nose and toes touching the wall
Farmer's Carry 1 lap INSIDE TCF (55, 35- stay as close to the walls as possible)
20 Sit Ups

Strength:

Side Planks - accumulate 90 seconds on each side on your hand with as few breaks as possible.

Mobility

Post total rounds to comments.

France
France getting it done. 

QUOTE:"However beautiful the strategy, you should occasionally look at the results." - Winston Churchill


Off The Floor

Wednesday, July 27th, 2016

Workout of the Day

Conditioning:

"The Chief"

AMRAP in 3 minutes

3 Power Cleans (135, 95)
6 Good Push Ups
9 Squats

Rest 1 minute between and repeat for a total of 5 rounds.

Exit Strategy:

"Around the Worlds"

3 sets, 16 total in each set if possible
*moving from one side to the other counts as 1

Mobilize

Post rounds completed for EACH of the 5 rounds.

ErinRow
Erin on the erg.

QUOTE:"The first step in getting somewhere is to decide that you're not going to stay where you are." - Unknown


This Body

Tuesday, July 26th, 2016

Workout of the Day

Barbell:

Press - 5 x 3 @ 92% of your 3 Rep Max found on 7-8-16.
Strict Bar Dips - 3 x ME w/ 20# added weight if possible.  Scale as needed.

Conditioning:

For Time

Row 750 m

10-9-8-7-6-5-4-3-2-1

Wall Balls (20, 14)
Pull Ups
Kettlebell Swings

Mobility

Post time to comments.

JennaSled
Jenna taking on the sled push.

QUOTE:"Excuses will always be there for you.  Opportunity won't." - Unknown


2016 Games Champs

Monday, July 25th, 2016

The 2016 CrossFit Games are in the books!  Wow!  It's amazing what the human body is capable of doing, isn't it?  Be sure to visit the Games website where you'll find all of the final results, archived event footage, and more. 

There are two more information sessions for our GR848 Healthy Living Challenge - tonight (Monday) at 6:30pm and then we've added another session on Tuesday at 9:30am.  We have about 18 TCF athletes now that have signed up but we're missing YOU!  Join us!

Workout of the Day

Barbell:

Front Squat - 3 x 5 @ 85% of your 1 RM obtained on 6/22/16.

Conditioning:

For time

21 Shoulder to Overhead (135, 95)
3 Rope Ascents (modify with 3X Pull Ups and Ring Dips, also, scale up with legless if you're able)
15 Shoulder to Overhead
2 Rope Ascents
9 Shoulder to Overheads
1 Rope Ascent

Exit Strategy:

Pistol Drill on 4 Plates - 25 each side.

Post time to comments.

Congratulations to the winners of the 2016 CrossFit Games!

2016CFChampKatrin

2016 Fittest Woman on Earth, Katrin Davidsdottir

2016CFChampFraser

2016 Fittest Man on Earth, Mathew Fraser

2016CFChampMayhem
2016 Fittest Team on Earth, CrossFit Mayhem

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


Who Will It Be?

Friday, July 22nd, 2016

Don't forget about the get-together this Sunday to watch the CrossFit Games.  There's a 4:00 WOD scheduled beforehand or just come out after that to hang out with the TCF fam and enjoy watching CrossFit's best go head to head in the ultimate championship.   We'll have a grill available if you want to use it to cook anything up.  Bring any food and beverages to enjoy and don't forget your chairs.  Parents, don't forget to bring things to keep the kiddos occupied.  See you Sunday!

Workout of the Day

Barbell:

Deadlift - find your 5 Rep Max, then complete 3 x 5 @ 90% of that max.
Glute Ham Raises - 3 x 8-10, weighted if you can.

Conditioning:

3 Rounds for time

Row 500m
15 Hand Stand Push Ups
15 Toes to Bar
10 Box Jumps (30, 24)

Post time to comments.

MattEPistol
Matt E. gunslingin' out West.

QUOTE:"A self-taught man usually has a poor teacher and a worse student." - Henny Youngman


Down Time

Thursday, July 21st, 2016

What amazing efforts from everyone who participated in yesterday's Top Dawg workout.  The sled is always a unique challenge but you guys handled it just fine.  Way to go!

Workout of the Day

We have decided that all scheduled hours today will be Open Gym.  We'll have a workout on the board that you can do or you may choose to use the time to work on anything you wish.  Come see us! 

AmyLRun
Please join us in welcoming Amy Lease to the coaching team at TCF.  Amy will be a great asset to our community in her new role.   You will start seeing her lead classes very soon.

QUOTE: "Part of courage is simple consistency." - Peggy Noonan


Top Dawg 16.6

Wednesday, July 20th, 2016

Don't forget there are two informational meetings today involving GR848.  The first session is at 9:30am and the second is at 6:30pm.  Join us if you think you might want to take part in this healthy living challenge that will be starting soon at TCF.   If you can't attend at either of these sessions, no worries.  There's one on Saturday morning and another next Monday night. 

For those not on Facebook and those who may have just missed it, check out this clip on barbell etiquette that we recently posted.  We've seen every one of these examples happen at TCF.  Please help us keep our barbells strong and safe by handling them properly.  Thank you!

Workout of the Day

Top Dawg 16.6

For Time:

Sled Push length of building (180, 150, M-150, 135)
Sandbag Carry 1 Big Lap (90, 60, M-60, 45)
Sled Push Back to start
30 HR Burpees

Particulars will be discussed by your coach during class.
TinaBackSquat
Tina taking care of business.

QUOTE:"Iron is full of impurities that weaken it; through forging, it becomes steel and is transformed into a razor-sharp sword.  Human beings develop in the same fashion." - Morihei Ueshiba


Like Bull

Tuesday, July 19th, 2016

The 2016 CrossFit Games begins today!  The Teen and Masters divisions kick-off the competition while the Male and Female Individuals and Teams prepare to take the stage later in the week.  You can watch the competition online all week long via the CrossFit YouTube channel.  And, as we've done in the past, we'll be having a Games viewing party at Triangle CrossFit on the last day of the competition.  Come out this Sunday, July 24th, as we watch the best of the best compete for the title of Fittest on Earth.  We will hold the 4:00 WOD and after that we'll start up the Games on the big screen.  Bring your chairs and any food and beverages you'll want to enjoy.  It's always a fun time when we all get to hang out together.  Join us!

Workout of the Day

Barbell:

Back Squat - 5 x 5 @ 80% of your 1 Rep Max obtained on 6/27/16.  If you don't have a 1 rep max, find it.

Skill:

Hand Stand Plate Walks - Take 10 minutes to practice these, making sure to even out the number of times you go in each direction.  Use whatever size plate you want, and either flip up or wall walk up.

Conditioning:

3 Rounds for time

50 Double Unders
15 Wall Ball Shots (20, 14)
10 Power Cleans (135, 95)

Post time to comments.

IsaacCathy
Working out!

QUOTE:"Be careful what you practice, you may get really good at the wrong thing!" - Tony Blaur