Friday (YES!), February 3rd, 2012
Week-END! don't forget the O-lifting seminar tomorrow!
Interesting read: Sugar
Workout of the Day
4 rounds for time:
10 Front Squats (135, 95)
12 Kettlebell Swings (55, 35)
15 Toes to Bar
Post time to comments.
Dedrick showin' how much we need some new plates.
QUOTE:"The wise man will want to be ever with him who is better than himself." - Plato
Thursday, February 2nd, 2012
If you haven't signed up for the 2012 CrossFit Games Opens, you have plenty of time. It doesn't appear that the team sign-up capability is up and running yet, but at some point you will have the ability to get on Triangle CrossFit's team, and that's exactly where we want you!
Don't forget we have an Olympic Weightlifting workshop scheduled for this Saturday starting at 10:30 AM. Our beginners as well as veterans are welcome to attend. Hope to see you there!
Workout of the Day
Deadlift
3,3,3,3,3 @ 85% of 1RM
then...
Tabata Mash-Up of:
Kettlebell Swings (55, 35)
Double Unders
then, after rest...
Accumulate 2 minutes of L-sits on the parellettes.
The tabata mash-up means you are switching back and forth between the exercises each interval. There will be a total of 8 rounds. Your score is the total number of reps performed. Post this score and your load for deadlifts to comments.
Katie F. spending a little quality time with the kettlebell. Get it, girl!
QUOTE: "It is odd, but agitation or contest of any kind gives a rebound to my spirits and sets me up for a time." - Lord Byron
Wednesday, February 1st, 2012
WOD #1 of this year's Top Dawg competition is over for many of you as noted by the great turnout yesterday at the box. Everyone displayed their fine fitness skills and did an amazing job not only with the WOD but also with judging. Once again, you make us proud! As of now, our Top Dawg leaders are Bryce with a final score of 293 and Lori with a score of 271. We do have several athletes that will be completing the workout over the next week as they were not able to be there yesterday. We will keep everyone informed of the rankings as new scores are posted. Congratulations to Lori and Bryce for a job well done!
In addition to the Top Dawg numbers, we have another very significant number to share with our TCF family - the final results for January's Gym Challenge. Our first challenge of the year was a collective goal of rowing 150,000 meters. These meters were accumulated outside of warm-up rows and WOD rows. Did we meet our goal? OH YEAH...and then some! The Triangle CrossFit crew (pun intended) rowed a grand total of 279, 607 meters. Wow! That's 174 miles, or the flight distance between here and Manteo, NC. Nice work, team! We just love our over-achievers!
Stay tuned to the annoucements for February's Gym Challenge... you're gonna' love it!
Oh, and one more thing... while your competitive juices are flowing, be sure to go ahead and sign up for the 2012 CrossFit Games. Registration opens today!
Workout of the Day
5 Rounds for time....
5 Push Press (135, 95)
10 Box Jumps (24,20)
2 Rope Ascents
Don't forget long socks or pants if you're climbing to the top. Post time to Comments.
Mike K, Sarah, and Eric making some waves.
QUOTE: "When one rows it is not the rowing which moves the ship: rowing is only a magical ceremony by means of which one compels a demon to move the ship." - Nietzsche
Tuesday, January 31st, 2012
Time to have some fun! We hope everyone will try to get in today to give the Top Dawg competition your best shot. Who knows? Maybe this will catapult you into more competitions outside of our box. We're starting things off with basic movements everyone can do. So get to it!
Workout of the Day
"2012 Top Dawg WOD #1"
AMRepsAP in 15 minutes:
10 Hand-Release, Over-the-Bar Burpees
15 Sumo Deadlift High Pulls (75, 55)
20 Walking Lunges
Everyone should do their best to do this one as prescribed but if you're not quite there yet, the scaled loads are 55 and 35. Your final score should be the total number of reps completed. Post your results to Comments.
Joe G. at the top of the swing.
QUOTE: "The healthiest competition occurs when average people win by putting in above average effort." - Colin Powell
Friday, January 27th, 2012
There's a new name on the coaching schedule but she's not new to any of us. Julianne, our resident Ninja CrossFitter, is now a Ninja Coach at TCF. We are delighted to have her step into a leadership position at the box and look forward to watching her grow and shine in her new role. Julianne is ready for the the evening classes tonight. Give her your best!
Workout of the Day
Push Press
5 @ 75% 1 RM
3,3,3 @ 85% 1 RM
1,1,1 for load
then...
"Jackie"
for time:
Row 1000m
50 Thrusters (45, 30)
30 Pull Ups
Remember, the push presses are just that. They are not jerks! If you do not have a 1 RM, find it, and if there's enough time while others are finishing up, do the "3" sets. Post heaviest load and time on the met-con to comments.
Julianne repping out some heavy weight during the 2011 Carolina Fitness Challenge.
QUOTE: " There are certain bridges that are not worth crossing, no matter what others think. Loyalty and relationships are important." - Tony Dungy
Thursday, January 26th, 2012
We hope everyone has taken time to read the info sheet at the gym about TCF's Top Dawg competition. We are ready to get the show on the road and can't wait to see all of our athletes with their game faces on! The first WOD of the competition is noted below and it will be scheduled as the Workout of the Day for next Tuesday, January 31st. If you cannot attend next Tuesday but still want to compete for a chance at the big prize, please send an email to Kimberly@TriangleCrossFit.com
TOP DAWG WOD #1
15 minute AMRAP
10 Hand Release, Over-the-Bar Burpees
15 Sumo Deadlift High Pulls (75, 55)
20 Walking Lunges
The burpees must involve both hands losing contact with the ground after the chest is on the floor. The jump over the bar must start from and finish with both feet; no single-leg hop-overs. SDHPs must be pulled up to the chin and the plates must touch the floor at the bottom. The walking lunges are 20 total and must alternate right, left with the knee touching the floor during each lunge. SDHP weights for the scaled competition are 55 lbs for men and 35 lbs for women. All other movements will be te same. Athletes can perform the WOD one time only on competition day.
Workout of the Day
4 rounds for time:
Run 400m
15 Hand Stand Push Ups
30 Sit Ups
45 Double Unders
Post time to comments.
Julia and Deedee braving the elements at the "War of the WODs".
QUOTE: "Everyone has the impulse to be elite." - Alfre Woodard
Tuesday, January 24th, 2012
New Activity: TCF's Word of the Week! Research it, find out about it, and what you can do to improve your situation with it. You don't need to post what you learn, but we will probably talk about it later in the week. Exercise your mind as well as your body! We'll do this occasionally, and this week, we want you to find out about CORTISOL. What is it? Where does it come from? What does it do? How can you get more/less of it? Have fun!
Workout of the Day
3 rounds for time:
10 Deadlifts (225, 155)
5 rounds of "Cindy"
Post time to comments.
Keri conquering another round of deadlifts.
QUOTE: "I can accept failure, everyone fails at something. But I can't accept not trying." - Michael Jordan
Monday, January 23rd, 2012
It's another Monday and another opportunity to move you and make yourself stronger and fitter and healthier and more awesome than you were yesterday. Get to it!
Workout of the Day (done 8/20/09)
Thrusters 5,5,5,5,5
then, for time...
3 rounds
15 Kettlebell Swings (55#, 35#)
15 Thrusters (95#, 65#)
15 Box Jumps (24", 20")
Post final load and time to comments.
Travis working out at the end of a hard day at high school. No couch potato here!
QUOTE: "I discovered I scream the same way whether I'm about to be devoured by a great white shark or if a piece of seaweed touches my foot." - Unknown
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