Welcome to CrossFit Triumph
Welcome to Crossfit Triumph
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
We have expanded for a total of 4000sqft
The calendar is for "Fundamental Class" times only.
For REGULAR Class Times & Hours of Operation
CLICK HERE
You Must Pass Fundamentals before you can join the Regular CrossFit Classes
Calendar of Events
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September 2010 |
» |
| S | M | T | W | T | F | S |
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| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | ||
September 6th-7th, 2010
Fundamentals Classes 11am,5:30pm & 6:30pm
more info »
September 9th-10th, 2010
Fundamentals Classes 11am,5:30pm & 6:30pm
more info »
September 13th-14th, 2010
Fundamentals Classes 11am,5:30pm & 6:30pm
more info »
September 16th-17th, 2010
Fundamentals Classes 11am,5:30pm & 6:30pm
more info »
September 20th-21st, 2010
Fundamentals Classes 11am,5:30pm & 6:30pm
more info »
CrossFit Triumph Blog
Saturday, 09.04.10: Daily WOD
Beach WOD @ Fred Howard Park
Meet @ The Box 9:30am
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Daily WOD
3-rounds for time
222m-Swim
21-Kettlebell Swings 1.5 pood(54#)
12-Burpess
post time to comments
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Good Luck To Kosta Vavlas Univ. Ga. Bulldogs Linebacker #48
Sat. Game vs Louisiana-Lafayette
12pm est on the SEC Network
SICEMDAWGS!!!
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Labor Day Hours
1 Class Time @ Noon till the last rep is finished
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Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
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The dangers of high fructose corn syrup
Thanks Jim for sharing the article.
"Recently, lead researcher Georgina Coade of the University of Bristol in the U.K. presented her team's findings at the Endocrine Society's annual meeting. What they found in a laboratory study of cells from healthy-weight children really should put the final nail in the coffin of HFCS. Coade's team found that when fructose is present as children's fat cells mature, those cells become more mature ("fatter") in belly fat. They also found that affected fat cells (both belly and subcutaneous cells) become less sensitive to insulin. The link between abdominal fat and higher risks of developing heart disease and diabetes is no secret. And decreased insulin sensitivity goes hand-in-hand with Type 2 diabetes. So kids who consume a lot of fructose are being more or less set up for a life-long struggle with these diseases." See full article.
1. Juice -If a juice drink is not made with 100 percent juice, it generally contains a large amount of HFCS, along with other artificial and natural ingredients and flavors. Some examples include: Ocean Spray Cranberry Juice, Capri-Sun Juices, and Tropicana OrangeAde.
2. Soda
3. Breakfast Cereal -Even healthy breakfast cereals contain HFCS. For instance: Kellogg’s Raisin Bran Crunch and Smart Start Healthy Heart.
4. Yogurt - Once again, seemingly healthy foods like yogurt often contain HFCS. Often, it is found in those that contain “fruit” and other sweetened varieties, such as Dannon and Yoplait.
5. Salad Dressings - Believe it or not, HFCS is often added into seemingly un-sweet items like salad dressings.
6. Breads and Baked Goods - Wonderbread, as well as other “healthier” bread products, such as Pepperidge Farm’s line of 100 percent whole grain breads and Sara Lee Heart Healthy Whole Grain Bread are guilty of HFCS use. This is a classic case of ‘HFCS hiding behind whole grain marketing’.
7. Candy and Candy Bars Many name brand candy, such as Hershey’s Watchamacallet, and Lifesavers contain HFCS.
8. Nutrition Bars - Don’t let the word “nutrition” fool you. Many nutrition bars, such as Power Bars, Balance Bars and Zone Perfect Bars contain HFCS.
Friday, 09.03.10: Daily WOD/Boot Camp/Fundamentals Classes
Beach WOD this Saturday @ Fred Howard Park Tide & Weather Looks Good
Meet @ the Box 9:30am
Fred Howard Park
1700 Sunset Dr.,
Tarpon Springs, FL 34689
___________________________________________
Daily WOD
5-rounds for time of:
5-Muscle-ups
10-115 pound Overhead squat
15-Toes to bar
20-GHD Sit-ups
Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37.
Post time to comments.
Jim Hardy.
"CrossFit and Swim Training" with Chris Michelmore and Sage Hopkins, CrossFit Journal preview video [wmv] [mov]
The Final heat of the Team obstacle course Finals at the 2010 CrossFit Games - video [wmv] [mov]
Peter Egyed interview at the 2010 CrossFit Games - video [wmv] [mov]
WOD Demo with Chris Spealler, Pat Sherwood, Miranda Oldroyd and Tyson Oldroyd - video [wmv] [mov]
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Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Thursday, 09.02.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
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Daily WOD
3-Ronds for time
10-135# Power Clean to Overhead
8-25yd Shuttle Sprints
*use any method to get it overhead
shoulder press,push press,split or push jerk
*rest 5mins
As Many Rounds As Possible in 4mins
12-Pushups
12-20" Box Jumps
post time to comments
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Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
The Dark Side of Vitaminwater
Alecia..thank you for sharing the following Huffington Post. So before reading on, answer the following question, do you think Vitaminwater is healthy?
"Now here's something you wouldn't expect. Coca-Cola is being sued by a non-profit public interest group, on the grounds that the company's vitaminwater products make unwarranted health claims. No surprise there. But how do you think the company is defending itself?
In a staggering feat of twisted logic, lawyers for Coca-Cola are defending the lawsuit by asserting that "no consumer could reasonably be misled into thinking vitaminwater was a healthy beverage."
Does this mean that you'd have to be an unreasonable person to think that a product named "vitaminwater," a product that has been heavily and aggressively marketed as a healthy beverage, actually had health benefits? "
Wednesday, 09.01.10: Rest Day
Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
______________________________________________
Beach WOD this Saturday Tide and Weather Permitting
______________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Tuesday, 08.31.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
______________________________________________
Daily WOD
Shoulder Press
5-5-5-5-5
*Find your 5 Rep Max
______________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Monday, 08.30.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
__________________________________________
Daily WOD
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB).
Post rounds completed to comments.
Todd Widman at the 2010 Northwest Regionals.
"Pose Running: Pull vs. Push" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]
The final heats of Individual Finals at the 2010 CrossFit Games:
Womens Heat 3 - video [wmv] [mov]
Mens Heat 3 - video [wmv] [mov]
Tony Blauer explains the S.P.E.A.R. System - video [wmv] [mov]
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov
______________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_________________________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
_________________________________________________
Sunday, 08.29.10: Rest Day
Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
______________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Saturday, 08.28.10: Daily WOD
Beach WOD Cancelled due to Low Tide
______________________________________
Daily WOD
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
post time to comments
____________________________________________
Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05.
"Stomping on the Heel Strike" with Dr. Daniel Lieberman, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
"Spirit of the Games: Part 1" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]
CrossFit Journal Stand-Up Paddle Board Race - video [wmv] [mov]
Chris Mason interviews Chris Spealler
_____________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
________________________________________________
Friday, 08.27.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
_____________________________________________
Daily WOD
5-Rounds for time
50-Double Unders
25-Toes to Bar
post time to comments
______________________________________________
BEACH WOD THIS SATURDAY @
Fred HOWARD PARK
Meet @ the Box 9:30am
Fred Howard Park
1700 Sunset Dr.,
Tarpon Springs, FL 34689
______________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
________________________________________________
Thursday, 08.26.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
_______________________________________
Daily WOD
As Many Rounds As Possible in 15mins
5-135# Clean Thrusters
40yd-Suicide Sprints
post rounds completed to comments
______________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
SHIRTS!!!
Men & Womens $25
American Apparel 50/50 shirts
2 colors Black and Charcoal Grey
They will be here in about 10days give or take a day or two
Blog Archive
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