Triangle CrossFit

The Heat is On

Thursday, May 31st, 2012

Hot, humid days are already showing up here in NC and we want to remind you to stay hydrated.   Water helps regulate your body temperature, lubricates your joints, and helps prevent muscle fatigue so clearly it's a great beverage choice for any athlete.  So how much is enough?  It varies by person but a general rule of thumb is to drink approximately three liters per day.  The best way to know if you are getting enough is easy - simply check your urine.  If it is consistenly colorless or very light, you are likely getting enough.  If the color is dark, increase your water intake.

REMINDER....CrossFit for Hope is quickly approaching.  Triangle CrossFit will be doing the workout on Friday, June 8th, instead of the 9th because many of our athletes are participating in the Ninja Challenge on the 9th.  PLEASE REGISTER AND DONATE.  100% of the money raised goes to St Jude's Children's Research Hospital.  This will take the place of the Fight Gone Bad fundraiser we have participated in in the past.  Questions?  Please see Clay or Kimberly.  

Workout of the Day

Back Squat:
5 @ 80%
3x3 @ 90%
1,1,1 for load.

then (last done 3/5/12)....

4 Rounds for time:

Row 500m
10 Hand Stand Push Ups

Post final load and time to comments.

Lori showing some skills while attending the North East Regionals.

QUOTE: "Most of my advances were by mistake.  You uncover what is when you get rid of what isn't." - R. Buckminster Fuller

Top Dawg WOD #5

Wednesday, May 30th, 2012

Put your game faces on and bring it!  Top Dawg WOD # 5 is today.  We can't tell you enough how proud we are of you guys for how you have given these workouts 100 plus percent.  And your encouragement for each other during them is just as noteworthy.  Thank you for being the awesome people that you are!  We've always said our TCF peeps are THE BEST!  

2012 Top Dawg WOD #5

For time...

4 Rounds
    10 Deadlifts (225, 155)
    30 Lateral Jumps
then....500 m Row to finish

None of the deadlifts can be dropped from the top AND the athlete must show four fingers once the weight is back on the floor.  Lateral jumps must involve jumping and landing with both feet together.  They are over the same bar used for the deadlifts - one jump over equals 1 rep.  After finishing the four rounds, each athlete completes 500 total meters on the rower.  WOD time is called when 500 shows on the monitor.

Keri swingin' the bell.

QUOTE: "Friendships born on the field of athletic strife are the real gold of competition.  Awards become corroded, friends gather no dust." - Jesse Owens 
 

Foundations

Tuesday, May 29th, 2012

In CrossFit, you often hear the term Virtuosity - doing the common uncommonly well.  This is something we strive for with all of our athletes.  If you stay on your toes or don't reach proper depth with an air squat, why in the world would we want you to keep adding weight during heavy back squats?  This can be applied to so many movements.  The thing is, often times, all that is needed in order to get better at these movements is some attention to detail, and practice.  This "practice" can come in the form of being deliberate in your warm-up and not just going through the motions, to doing the proper mobility excersises in order to achieve the proper range of motion.  Correcting these faults doesn't necassarily come overnight, but it will come.  Just remember that although we all want to move on to the next cool thing, getting the cart before the horse will not only insure a plateau (for you WILL come to a point where your poor technique will limit your improvement), but can also lead to injury.  Our challenge to you is to think when you're performing the movements, ask a coach often how you look, and always put exercise performance before time in your WODs.  It will pay off.  Read The Problem With Success (really, it's short, read it NOW).    A great chef takes pride in the fact that the food is exquisite, not just that he made something to eat.  A great homebuilder takes pride in the fact that his homes are sturdy, and functional, not just that he can build a lot quickly.  A great farmer loves being able to grow big, vibrant, tasty vegetables instead of producing a lot of sub-par produce.  Of course, there are many in life that don't care about being great in their field, and it shows.  So don't just be happy with doing 50 squats quickly, strive to do 50 PERFECT squats quickly.  Take some pride.  Be great.

*** There is a Yoga session tonight at 7:30.  Everyone is welcome to take a class for free in order to try it out.  Hope to see you there!

Workout of the Day (from Jon Gilson at Again Faster)

AMRAP in 20 minutes:

 5 Push Press (135, 95)
Run 100m
10 Wall Ball Shots (20, 14)

The run will be around the building and in through the front door.  Post number of rounds to comments.

Date night.

QUOTE: "Perfection is attained by slow degrees; it requires the hand of time."  - Voltaire

Memorial Day 2012

Monday, May 28th, 2012

Far too often Memorial Day is celebrated as a day off from work and an occasion to have a cookout.  May we never forget its true purpose - a day to honor American military personnel who lost their lives while fighting for and serving this great country.

TCF will host two Hero WODS this morning, Nutts and Daniel.  Take your pick and join us as we pay tribute to all those who have paid the highest price.  Our freedom is assured because of people like them.   

0900 hrs    Nutts

10 Handstand Push-Ups
15 Deadlifts (250, 165)
25 Box Jumps (30, 24)
50 Pull-ups
100 Wall Balls (20, 14)
200 Double Unders
400 m Weighted Run (45, 25)

1000 hrs Daniel

50 Pull-Ups
400 m run
21 Thrusters (95, 65)
800 m Run
21 Thrusters (95,65)
400 m Run
50 Pull-Ups

 

QUOTE: "The patriot's blood is the seed of Freedom's tree." -Thomas Campbell

Friday Blowout

Friday, May 25th, 2012

Join us for Open Gym tomorrow from 8:30-10:30 AM.  Come in and make up a WOD you may have missed earlier this week or use the time for some skill practice.  Heck, just come hang out if you want to.  And be here on Monday, too.  It's Memorial Day and we'll be pushing through hero WODs.  Lastly, Top Dawg WOD #5 is scheduled for next Wednesday, May 30th.  Lots of stuff....don't miss!     

Workout of the Day

8 Rounds for time:

5 Overhead Squats (135, 95)
Sprint 50 Yards

then...

Ring Practice.  Any exercise, any way, as long as it's on the rings - ring dips, ring rows, ring push ups, muscle up drills, etc.

The sprint is out the back door, towards Banks Rd to the last yellow post at the end of the building, and back.  Scale as needed, but keep it challenging.  Post time to comments.

Who needs breakfast?  Early morning double unders suit Blake just fine. 

QUOTE: "Be your own hero.  It's cheaper than a movie ticket." - Douglas Horton

In The Groove

Thursday, May 24th, 2012

Reminder: As noted in the schedule, there is no 8:30 class this morning.  See you this evening!

Workout of the Day

Tabata Mash Up:

8 Tabata rounds each, alternating back and forth, of the following:

Thruster (95, 65)
Sit Ups

rest 2 minutes, then do the same with:

Kettlebell Snatch (55, 35)
Burpees

This should take a bout 18 minutes, including the rest.  Post total reps for the first set and the second set.

Kristin's first bout with heavy deadlifts.

QUOTE:"Our growing softness, our increasing lack of physical fitness, is a menace to our security." - John F. Kennedy

Time For A Reminder

Wednesday, May 23rd, 2012

This will be the third time we've published the piece you're about to read.  Although some of you post regularly, and we thank you for that, there are still many who never post their results.  There are several reasons why we ask you to post your results. Please read on....

Nothing has changed since saying this once before. I still love the time I get to spend with athletes before and after WODs discussing what’s on their mind about their training and TCF experiences. In one of the latest conversations, I had the chance to talk with someone about people sharing their WOD numbers in the comment section of our site. This athlete revealed that he posts to help him feel more a part of the community and his comment really caught my attention. I thought about it more and would like to share a few things with everyone as a result. This athlete shares his numbers to help him feel part of the community yet how can he feel a part when so many do not post and share? Hmmm… did I just strike a cord? Take a moment, answer this question and be totally honest. Why don’t you post? Is it because you don’t think your numbers are good enough? Let me tell you. They’re good enough. The fact that you come here and participate in this type of training in the first place says something about you and everyone here understands and respects what you’ve done. Is it because you don’t want to post unless your time, number of rounds, or weight put up in the air is the best? Well, get over that. On any given day, you may be the best but you won’t be the best every day. The variety of CrossFit exercises and the variance of the WODs themselves will reveal everyone’s strengths and weaknesses. That’s a fact as well as part of the beauty of CrossFit. So don’t be of the mindset that you should only post if you’re part of the top tier. Post because it helps others realize that they too can do this. Post because it helps others see the possibilities. Post because it supports this invisible chain of connection we have with one another. Post because you’re a part of the TCF community and you are an inspiration to others. Post.

Workout of the Day

Deadlift
5 @ 75% 1 RM
3,3,3 @ 85% 1 RM
1,1,1 for load

then...

AMRAP in 12 minutes:

5 Pull Ups
10 Wall Ball Shots (20, 14)
30 Double Unders

Post heaviest load and rounds to comments.

This was posted on CrossFit.com recently.  Thought it was interesting, as I recently had another conversation about how to explain this "stuff".
 

QUOTE: "Discipline is just choosing between what you want now and what you want most. " - Unknown

Another Brick in the Wall

Tuesday, May 22nd, 2012

Workout of the Day

Push Press - work up to a 3 rep max in 15 minutes.

then (last done 10/31/2011)...

"Helen Fell Down"

3 Rounds for time:

Run 400m
21 Kettlebell Swings (55, 35)
12 Burpees

Post heaviest load and time to comments.

An unexplored advantage?  Who knew?  (sorry ladies)
 

QUOTE:"Don't look back, something might be gaining on you." - Satchel Paige

 

The Mondays

Monday, May 21st, 2012

It has always been my experience that just getting in and getting your Monday workout out of the way is the best way to get back in your groove and set the tone for the week.

Workout of the Day (6/2/2011)

"DT"

5 Rounds for time:

12 Deadlifts (155, 100)
9 hang Power Cleans
6 Push Jerks

Post time to comments.

 Katie getting aquainted with push jerks.

QUOTE:"We must look for the opportunity in every difficulty instead of being paralyzed at the thought of the difficulty in every opportunity." - Joseph Campbell

More Work

Friday, May 18th, 2012

A little fun for your Friday...me thinks Winnie should tighten up on the Paleo and try some CrossFit.

Workout of the Day

 15 minutes to find your Clean and Jerk 1 Rep Max.

then...

Every minute on the minute (EMOM) for 20 minutes, complete 1 clean and jerk at 80%.  The goal is to miss no more than twice, but if you do, don't try to repeat it.  Just wait until the next minute and carry on.  Good technique will carry you far, so be efficient and get it done.

Post your new PR (right?) and load used for the EMOM to comments.

Workin' under the watchful eye of our gym dog.

QUOTE: "A true friend is the greatest of all blessings, and the one we take the least care of all to acquire." - Francoise de la Rochefoucauld