Treasure Coast CrossFit

Zone Questions and a New Record

Thanks to everyone who came to the Zone Diet meeting the other night. I want to remind everyone that if you have questions please ask us! Call us or email us, we are here to help you! Also, don't forget to check out the website www.zonediet.com. There is tons of good info on that site to help you.

I also want to mention one of our members, Sue, got a huge personal record (PR) the other day. She did CrossFit Total, which is 1 rep max of back squat, shoulder press and deadlift. You add up the weights from each lift and that is your CrossFit total. She PR'd in all of the lifts and increased her CrossFit total from 420 to 470! She has the highest CFT in the gym (out of all the women). The gym was full of people and her friends and family got to see her lift 260 pounds on the deadlift. It was a great moment for Sue and for all of us to witness, she is an inspriation!

This is an older pic of Sue deadlifting 255, her previous record set a while ago. She hadn't been able to get over 255 until the other night.

July is Zone Month

We are challenging everyone to give the Zone Diet a try. We are holding a meeting at the gym tonight at 7:30 to discuss the Zone diet, why it works, and how to do it properly. (Sorry for the short notice) For the entire month of July, everyone who commits will be doing the Zone Diet and this meeting is to help make sure everyone does it properly and is on the same page. This is a free meeting. If you can come, post a comment to this or send us an email.

Interesting Workout

Saturday's workout was:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast

Yes, that's right, 1 arm presses and deadlifts! If you have never done 1 arm lifts with a barbell before, try it. You might be surprised at how tough it really is. Not only do you have the instability of only using one arm, but then you have to keep a 7 ft bar balanced over your head (for the push press of course).
Here is Patrick doing a great job with this hard workout.

Today's WOD is CrossFit Total...come in and lets see what you got!

CF Games

The CrossFit Games are right around the corner (July 10-12) and there has been a lot of interesting stuff on the CROSSFIT GAMES WEBSITE . There are videos of workouts done by some of the top athletes, there are interviews, and an announcement the other day that says they will be testing all athletes for steroids at the games. If you have some free time click on the link and check out some of the interesting content.

We had some visitors from NJ and CA this week. Sarah and Andy from CrossFit Tribe in NJ, and Steve from CF Santa Cruz in CA make their way through yesterdays grueling WOD of AMRAP in 20 min. of 5 Thrusters, 7 Hang Powerclean and 10 Sumo Deadlift High Pull. They all did a great job with this tough workout.

Great Results

We have asked over the past week or so that everyone repeats their first CrossFit workout to see how much they have improved. It doesn't matter if you have been here a year, a few months or 3 weeks. Look up your first workout here, repeat it exactly as it was done (same weight, reps, etc.) and write down the results. Some of you have already done this, and the results are impressive! If you haven't done this yet, please do it by the end of this week. I will be posting the results on here for everyone to see.

Good Quote

We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit.

- Greg Glassman

I hope most of you know by now that Greg Glassman is the founder of CrossFit. This quote was sent to us by Wilson...thanks!

Wall Ball

Everyone's favorite...wall ball came up in the workout yesterday. The WOD was:
50 wall ball
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups

Some scaled it, some did the full workout, some did the full workout with a mix of jumping pull ups and kipping pull ups. I have to say I was very impressed with everyone's wall ball technique...especially the new CrossFitters! And something strange happened...when people got tired, their form got better...hmmm. That means that these CrossFit movements are always easier to do with proper form and good technique!

Here is Lauren and Laura doing a great job with yesterday's WOD:

Rowing

The Concept 2 Rower is a great piece of equipment that works a lot of muscles at once (like almost every CrossFit movement). Since rowing doesn't come up a whole lot in the workouts, I encourage you to use it as part of your warm up. Learn proper technique and practice it on a regular basis and when rowing makes an appearance in the WOD, you'll be better prepared.
Here is Barbara using the C2 Rowing machine:

Cleaning up!

A few days ago there was a workout involving hang power cleans, and today the workout is "Nasty Girls" which has hang power cleans (HPC) in it as well. Some did the HPC the other day for the first time. Everyone did a great job learning this fairly difficult lift. This picture below shows a couple good things. First is Joni, on the left, with a great starting position for the HPC. Then, Ilona, with awesome hip extension and shoulder shrug, she is really getting that bar moving upwards.

If the clean doesn't seem too easy for you, don't get discouraged, these Olympic lifts take tons of practice to get right. The more you do them, the easier they become.

Happy Birthday TCC!

Today marks Treasure Coast CrossFit's first birthday. What a great year it has been. A lot has happened over this past year. Many people have come through our doors and those that stuck with it have seen incredible changes in their lives. Many pounds have been lost and many muscles have been built. Confidence has been gained and mental toughness has shown through.
Getting to see people overcome challenges and improve their health and their lives has been a great blessing. We are so grateful for our members, for without you our gym wouldn't exist. TCC isn't just another place to go workout, there is a strong sense of community, support, and friendship. Thank you all for making Treasure Coast CrossFit the place it is today.

TCC's first day of business, June 12, 2008