Meal of the Day
Friday, May 3rd, 2013
As many of you know, this is our "de-load" week. We will start fresh again on Monday with the next phase of our strength training. Be Excited!
Workout of the Day
For time:
Run 400m
15 Burpees
Run 400m
25 Pull Ups
Run 400m
35 Push Ups
Run 400m
45 Sit Ups
Run 400m
55 Squats
then...
Handstand practice.
Post time to comments.
Hardcore Parkour
QUOTE:"Unless you're willing to have a go, fail miserably, and have another go, success won't happen." - Phillip Adams
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Thursday, May 2nd, 2013
Workout of the Day
Jerk - 15 minutes to find your 1 rep max
then....
1 minute on, 1 minute off for 10 minutes:
Complete 30 Kettlebell Swings (55, 35) every other minute. There is a 15 Burpee penalty for every minute that you fail to reach the goal, to be completed at the immediate end of the workout.
*** We apologize that there have been no pictures the past couple of days. We miss them too. We have not been able to load them onto the site and are currently trying to resolve the problem. Thanks for your patience. ***
QUOTE:"Be relentless and then you'll break through." - Julie Brown
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Wednesday, May 1st, 2013
Workout of the Day
5 Rounds for time:
10 Overhead Squats (95, 65)
10 Lateral Over-the-Bar Burpees
2 Bear Crawls - 1 length is the distance of the black mats OR 48 ft.
Rest 4 minutes, then...
5 rounds for time:
10 Wall Ball Shots (20, 14)
10 Kettlebell Swings (55, 35)
10 Hand Release Push Ups
Post total time MINUS the 4 minute rest to comments.
QUOTE: "Some men have thousands of reasons why they cannot do what they want to when all they need is one reason why they can.: - Willis Whitney
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Tuesday, April 30th, 2013
Nice work to all of our athletes who battled their way through Top Dawg WOD #4! If you need to make up the workout, send an email to Kimberly@TriangleCrossFit.com to set up a time.
If you haven't participated in the Olympic Weightlifing course at TCF, there are still a few spots remaining in the next offering scheduled for May 6th and 13th. Sign up today!
Coming soon! Intro to Yoga Series - For Men Only....details to be released soon!
Workout of the Day
4 Rounds for time:
5 Push Presses (155, 105)
15 Toes to Bar
25 Squats
Post time to Comments.
Ground to overhead with Joe G. at the Festivus throwdown. Although he now trains in his garage gym after having to move from the Raleigh area, Joe will always be "one of us."
QUOTE: "If you can find a path with no obstacles, it probably doesn't lead anywhere." - Frank A. Clark
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Monday, April 29th, 2013
We hope you're weekend was a great one and that you were able to get some rest in preparation for Top Dawg WOD #4. We always enjoy cooking up great workouts for you but the Top Dawg events are just a little extra special. Take a look at what we have waiting for you today....
Workout of the Day
2013 Top Dawg WOD #4
5 mins max row for meters
5 mins to find a 1RM Thruster
1 round Max Pull-Ups
The clock will start and you have 5 minutes to row as many meters as possible. (Record the number of meters shown on the monitor when the rower comes to a final stop). At the end of these five minutes, the next five minute interval begins immediately during which time you obtain a 1 rep max Thruster. (You can load the bar before the WOD begins with the weight you will use for your first attempt. You cannot receive assistanc changing/adding weight during the WOD.) Although the bar will be taken off the ground, the Thruster must start from the standing position - no squat cleans allowed. You must go below parallel and show control and lockout at the top. After the Thruster interval, you must go immediately to the pull up bar and perform as many pull-ups as possible in one attempt. Chin over the bar and fully extended elbows at the bottom of every rep. As soon as you come off the bar, you are done. Your score is the total number of meters rowed + max Thruster weight + max pull ups.
Go hard and be sure to post your score to Comments.
Eric takes on WOD #1 at the Festivus Games.
QUOTE: "The difference between someone who is in shape, and someone who is not in shape, is the individual who is in shape works out even when they do not want to." - Unknown
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Friday, April 26th, 2013
Remember that Monday will be Top Dawg WOD #4. Also , there is still space available in the Olympic lifting workshops on May 6th and 13th. Now, the weekend's here, and it's time to go hard one more time before kicking back.
Workout of the Day
Deadlift
5 @ 75% 1 RM
3 @ 85%
1+ @ 95%
then...
"Elizabeth"
21-15 and 9 reps for time of:
Clean (135, 95)
Ring Dips
Cleans can be squat or power, as long as the hips and knees are open and the elbows are in front of the bar at the top. Post heaviest load and number of reps, along with time for met-con to comments.
Say it in comments.
QUOTE:"There is no chance, no destiny, no fate, that can circumvent or hinder or control the firm resolve of a determined soul." - Ella Wheeler Wilcox
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Thursday, April 25th, 2013
In case you missed it, the Top Dawg standings have been updated and are posted at the box. Congratulations go out to Dov and Kristin who hold the number one spots after the conclusion of WOD #3. Top Dawg WOD #4 is scheduled for this coming Monday, April 29th. As in the past, please contact us if you are not able to attend on the day we have Top Dawg scheduled. We'll need to schedule a make up time within the week.
The schedule at the box is slightly different today. We apologize for any inconvenience but we've got a smart third grader who is representing his school in a spelling bee and we wouldn't miss it for the world. The good thing is, we know our TCF family completely understands. Thank you! We'll let you know how it goes.
Now, on to WOD business....
Workout of the Day
Bench Press
5 @ 75% 1RM
3 @ 85%
1+ @ 95%
then, for time...
25 Double Unders
50 Wall Ball Shots (20, 14)
50 Double Unders
35 Wall Ball Shots
75 Double Unders
20 Wall Ball Shots
Post heaviest load and number of reps and time to comments.
Just a few of the TCF volunteers who helped make this year's Festivus Games a big success. Thank you for sharing your time!
QUOTE:"Fate loves the fearless." - James Russell Lowell
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Wednesday, April 24th, 2013
Workout of the Day
For time:
Run 800m
5 Rounds of "Cindy"
-5 Pull Ups
-10 Push Ups
-15 Squats
Run 400m
3 Rounds
10 Deadlifts (225, 155)
10 Box Jumps (24, 20)
10 Hand Stand Push Ups
Run 800m
Post time to comments.
Nicole knockin' out some burpees at the Festivus Games.
QUOTE:"The difference between the impossible and the possible lies in a man's determination." - Tommy Lasorda
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Tuesday, April 23rd, 2013
Workout of the Day
Back Squat
5 @ 75% 1 RM
3 @ 85%
1+ @ 95%
then...
3 Rounds for time:
50' Overhead Walking Lunges* (45# plate, 25# plate)
20 Burpees
*Plate must be held directly overhead during lunges.
Post heaviest load, number of reps, and time for met-con to comments.
Nikki takes on the ground to overhead during the Festivus Games.
QUOTE:"It is health that is real wealth and not pieces of gold and silver." - Mahatma Gandhi
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Monday, April 22nd, 2013
We're changing our lifting order a little this week so those that can only come in on certain days can train on some different lifts.
REMINDER: Children are not allowed to run/roam freely through the gym. Please teach your children to stay in the areas we have designated for them up at the front. Older children should remain in the "Kids Zone" - the carpet area with the chairs - and younger children should be in the "Kids Corral" - the gated area. Also, please bring activities to occupy your youngster while they are waiting on you as you workout. Thanks for helping us keep the kiddos safe and injury free!
Congratulations to Zeke and Dov on completing the CrossFit Level 1 Certification last weekend in Charlotte!
Congratulations are also in order to Dena and Elizabeth on completing the Rugged Maniac 5K in Asheboro this past weekend!
Workout of the Day
Press
5 @ 75% 1 RM
3 @ 85%
1+ @ 95%
then....
AMRAP in 15 minutes:
7 DB Thrusters (55, 35)
14 Kettlebell Swings (55, 35)
21 Sit Ups
Post heaviest load, number of reps, and Total number of rounds to comments. This means you!
Simon under the bar during the Festivus Games.
QUOTE:"It has never been my object to record my dreams, just the determination to realize them." - Man Ray
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