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September 2016

August 2016

Like Clockwork

Thursday, September 1st, 2016

Workout of the Day

Conditioning:

Every 2 minutes for 26 minutes

Run 200m
3 Cleans (power or squat) (185, 125)

These cleans should be challenging, but also allow for good technique.  Scale up if necessary.  If you finish this without sweating, your weight was too light.

Exit Strategy:

50 Russian Twists (45# plate, 25# plate)

Mobilize

The goal today is to finish each 2 minute piece without missing the next interval.
MaitlandSquats2

Squats make her smile.

QUOTE:"Always remember that the future comes one day at a time." - Dean Acheson


Feeling Right

Wednesday, August 31st, 2016

Thank you to everyone who has made a donation to WOD for YOUR Cause!  We have raised over $1,200.  Wow!  We are so proud of  the generosity the Triangle CrossFit community has shown towards this fundraiser.  You guys are the best!  There's still time to contribute if you haven't done so already.  Donations will be accepted through the end of this week.  

Workout of the Day

Barbell:

Hang Power Snatch - find your 2 rep max with good mechanics

Skill:

Hand Stand Push Up practice

Conditioning:

AMRAP in 15 minutes

Row 300m
30 Double Unders
20 1-arm DB Snatch (15 each side, any way you want to split them) (55, 35)
2 - 40' Bear Crawls

Post total rounds completed to comments.

JessAmySled
Jess and Amy doin' work. 

QUOTE:"Most people have no idea how good their body is designed to feel." - Kevin Trudeau


One Piece At A Time

Tuesday, August 30th, 2016

Workout of the Day

Barbell:

Push Press - 5 x 3, AHAP for all sets

Conditioning:

4 Rounds for time

15 Thrusters (95, 65)
15 Box Jumps (24, 20)

Mobility

Post time to comments.
JuliePress
Julie standing tall.

QUOTE:"The body never lies." - Martha Graham

 


Put In The Work

Monday, August 29th, 2016

Since our strength focus is over (we'll still be keeping it up), we're going to shift back to Olympic lifting technique and practice for a while.  Remember to focus on MOVING WELL for now, not necessarily lifting heavy, although this will be important, too, when appropriate, like today.

Workout of the Day

Barbell:

Hang Power Clean - find your 2 Rep Max.

Skill:

Hand Stand Practice - partner up if needed, and practice free-standing hand stands.  2 seconds or 2 minutes, find your PR for a hand stand hold.

Conditioning:

4 Rounds for time

10 Steps (5 each side) Overhead Walking Lunges (115, 75)
10 Chest-to-Bar Pull Ups

Post time to comments.

JessicaRun
Jessica, always happy to run.

QUOTE:"There is no glory in practice, but without practice, there is no glory." - Unknown


Friday Fitness

Friday, August 26th,2016

The GR848 Challenge is in full swing at TCF and all seven of the teams are doing great.  Below are the standings and GPA's for the first two weeks of the challenge.  Keep it up because it's almost time to submit your grades for the second two weeks.  Choose healthy as often as possible so your team can be at the head of the class!  

1st = Weapons of Mass Reduction - 3.59
2nd = Team #5 - 3.55
3rd = Vicious and Delicious - 3.41
4th = WOD I Get Myself Into - 3.38
5th = Facebookless Friends - 3.12
6th = Team SMAK - 3.09
7th = Team T - 3.04

Workout of the Day

Barbell:

Front Squat - take 20 minutes to find your 1 RM.

Conditioning:

5 Rounds for time

10 Burpee Over the Box Jumps (24, 20)
10 GHD Sit Ups (sub 20 Ab Mat Sit Ups)

Exit Strategy:

Weighted Planks (45, 25) - accumulate 3 minutes with as few breaks as possible.

Post time to comments.

AmyL (2)
Believe.

QUOTE: "A government that robs Peter to pay Paul can always depend on the support of Paul." - George Bernard Shaw


More, Please

Thursday, August 25th, 2016

Workout of the Day

Conditioning:

EMOM for 35 minutes

Minute 1 - Max calorie row in 30 seconds
Minute 2- 6 Sandbag Ground-to-Shoulder (90, 60)
Minute 3 - 8 Chest to Bar Pull Ups
Minute 4 - 40 Double Unders
Minute 5 - 6 Hand Stand Push Ups
repeat

Mobilize

Post whether or not you were able to complete each minute before it was up.
CarlieSquat
Carlie - Girl Power!

QUOTE:"You don't become a champion and then start thinking like one." - Unknown


Monkey On Your Back

Wednesday, August 24, 2016

Workout of the Day

Barbell:

Back Squat - Find your NEW 1 Rep Max

Conditioning:

"Nancy"

5 Rounds for time

Run 400m
15 Overhead Squats (95, 65)

Mobilize

Post time to comments.

UpsideDown
Taking in a different view.  

QUOTE:"A real decision is measured by the fact that you've taken a new action.  If there's no action, you haven't truly decided." - Tony Robbins


Come And Get It

Tuesday, August 23rd, 2016

 Workout of the Day

 Strength:

Weighted Pull Up - Find your 5 rep max

Conditioning:

For time:

50 Wall Ball Shots (20, 14)
50 (25 per side) Kettlebell Snatch (55, 35)
30 Wall Ball Shots
30 Kettlebell Snatch
10 Wall Ball Shots
10 Kettlebell Snatch

Mobilize

Post time to comments.

TravisChrista
Travis and Christa, running buddies at the 2016 Firestarter Challenge.

QUOTE: "Have patience.  All things are difficult before they become easy." - Saadi


New Opportunity

Monday, August 22nd, 2016

Workout of the Day

Barbell:

Press - take 20 minutes to determine your 1 Rep Max.

Conditioning:

AMRAP in 15 minutes

Run 200m
10 Shoulder to Overhead @ 90% Press 1 RM
10 Toes to Bar

Exit Strategy:

25 Barbell Hang Power Snatch (light weight, focus on technique)

Post total rounds to comments.

SarahBSquat
Sarah and some squats.

QUOTE:"Growing old has been the greatest surprise of my life." - Billy Graham


Gotta' Do It

Friday, August 18th, 2016

WOD For YOUR Cause update!  We've raised $720 so far - just a bit shy of our gym goal of $1,000.  Please consider donating if you haven't done so already.  And thank you to those who already have!

We've been talking a lot lately about scaling workouts.  Here's a good article to complement those conversations. 

Workout of the Day

Barbell:

Back Squat - 5 x 1-2 reps @ 95% of your 1 RM.

Conditioning:

4 Rounds for time

Run 400m
10 Thrusters (135, 95)

Mobilize

Post time to comments.

LisaSled
Lisa powering through the sled push in WOD 6 of this year's Top Dawg competition. 

QUOTE:"Until you value yourself, you wont' value your time.  Until you value your time, you will not do anything with it." - M. Scott Peck