17 Sep

5 Ways You're Sabotaging Your Fitness

Here’s the thing about fitness, physique, strength and just about everything to do with the body. Consistency is the KEY factor in a good or bad result. For example, if you consistently eat a balanced diet and have one donut, your nutrition isn’t ruined. But on the other hand, if you eat almost exclusively donuts and have one meal of vegetables and c...

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08 Jul
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Please Welcome Coach Taylor!

You’ve probably seen a new face around the gym as of late. Please welcome Taylor Conaway to the training staff at Triumph. We asked Taylor some questions to get to know her a little better. Here’s what she had to say: 1. Where are you from? I was raised in a town a half hour North of Columbus called Galena. 2. What is your training backgroun...

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08 Jun
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What we stand for

When Triumph Strength & Conditioning came to be in 2013 we started with a vision. No matter where you are in life, who you are, fit or sedentary, we meet you where you stand and treat you with the decency and respect you deserve. Over the last 7 years, we’ve grown not only as a business and community but as people. Our fitness family encompasses ...

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01 Jun
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It’s been two months. Now what?

These last two plus months have been a rollercoaster of emotions. Things never before seen by nearly everyone alive took place. The entire world shut down due to a virus. Lives, schools and businesses were put on hold while we hunkered down in our homes. While the threat is still very real, businesses have begun to reopen their doors and a resemblanc...

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10 Mar

5 alternative to the big two

If you’ve been around long enough you remember a simpler time. A time without sponsors, extensive gear for specific workouts and getting a t-shirt from a local competition was the biggest deal in the world. Since then we’ve seen a shift in just about every direction of the sport of CrossFit. The weight has gotten heavier and the names bigger. With i...

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19 Feb

Your Habit Identity

We wear many hats throughout our days, weeks, months and years. These hats can change form depending on the situation. Some days you’re a superhero parent, some days you’re the boss at work, others you feel like the doormat. Our habits create our identity, usually unknowingly. For instance, if you only wear blue shoes, your habit identity to the out...

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11 Feb
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An Open Letter to Crosley Rae

Wow. I don’t even know where to start with this. What a completely surreal, emotional, enlightening, terrifying, happy and out of this world experience. I’m going to apologize in advance for sentences that read like they were written blindfolded as I’m running on whifs of sleep and too much caffeine, though I wouldn’t trade it for the world. I’d also...

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04 Feb

SOP's 4 life!

Oh man, are you guys in for a barn burner of a blog post. Standard Operating Procedures!!! I can hear you simultaneously clicking the “x” button on your tabs right now. But bear with me. As someone who is very type-a, just ask any of the trainers at Triumph, SOP’s and organization can set you free. Firstly, lets get rid of the acronym and very stuff...

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28 Jan

My First Weightlifting Meet

Recently, coach Chris stepped way outside of his comfort zone and participated in his first weightlifting meet. When we say we are weight lifters, many people think of the sport of powerlifting. This includes the bench, squat and deadlift. The sport of weightlifting is the best of three attempts of your snatch and clean and jerk. Finishing with a com...

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21 Jan

The numbers that really matter

Generally speaking when most of us think about how we’re testing our fitness, especially in the realm of CrossFit, we’re talking max numbers like deadlift, cleans and squats as well as your Fran, Dianne and Elizabeth times. These are fine and well and do in fact show us a great picture of our fitness. Increasing our front squat 20 lbs over the course...

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15 Jan

5 Stupid Easy Ways to Better Your Nutrition

It’s about that time. The time where the new year’s resolution honeymoon is starting to wear off. You no longer want to eat chicken and broccoli and the 5:00 AM class you promised yourself you’d go to 5 days a week seems less appealing than the extra hour of sleep you could get. I’m here to tell you that YOU CAN DO THIS. Seriously, it may be the suck...

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07 Jan

Myths vs Reality in CrossFit

There’s no shortage of myths out there regarding just about everything under the sun. Heck, they even made a little show about it. It was sort of popular and only ran for 16 seasons. Kidding, it was wildly popular. In part because we’re constantly hearing things about subjects we don’t fully understand. Over time, some of these things become accepted...

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31 Dec
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How to succeed with your New Year's Resolution

In short, don’t set one. Here’s the thing with New Year’s resolutions, they’re setting you up to fail. Think about any time you’ve set off to accomplish something. Rarely does it involve an arbitrary start date like we have on January 1. In fact, until just over 250 years ago the “New Year” started on March 25, which if you think about it actually m...

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10 Dec
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Find your CrossFit Strengths & Weaknesses

CrossFit embodies so many aspects of fitness, it’s hard to decipher what we need to be working on or working towards at times. Do we practice double unders? Do we work on pull ups? It can be overwhelming. CrossFit gives us a great outline in “basic” movements. We know there can be unlimited variation in those movements, but having a bank to work fro...

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06 Dec

Ultimate DIY At Home WOD Creator

Too busy to make it into the gym? Don’t worry you can create your own workout to do at home with zero equipment. Just follow the handy guide below or download a PDF version HERE.

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04 Nov

Keeping Your Pants Fitting During the Holidays

Oh the holidays. The quarter of a year long stream of eating, drinking and being merry. Starting with Halloween, whether you have little ones to bring the candy back or you have some left over from what you didn’t give out, if you’re like me, you’re going to eat it when it’s in front of you. Couple that with Halloween parties and it’s a calorie dense...

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29 Oct
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Top 5 Worst CrossFit Open Workouts

That was some good clickbait huh? Anyways, since you’re here. Below is a completely subjective list of my personal top five worst CrossFit Open workouts. These are based solely off of personal experience and ones that stick out the most in my memory. I’ve been fortunate enough to be around since the CrossFit Open inception, taking part in some fashi...

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22 Oct
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5 Ways to Start Eating Better

Know your numbers What we don’t know doesn’t hurt us right? By the nature of that question and what this post is about, you already know it’s wrong. How can we track and make better decisions without knowing what we’re basing said decisions off of? Simply put, if we’re supposed to be eating 2000 calories for example and we’re eating 3000 because we...

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15 Oct

Exercise VS. Training

When we talk about exercise and training many times we use the terms interchangeably. When really they are quite different. Let’s start with defining both. EXERCISE, in its most basic form, can be defined as something that “enhances or maintains physical fitness and overall health and wellness”. The general guidelines from the CDC pretty specificall...

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09 Oct

Free 8 week weightlifting cycle

Just starting with weightlifting? Check out the free 8 week cycle below. Each day includes a general warm up, barbell warm up, weightlifting percentages and accessories. CLICK HERE TO DOWNLOAD

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09 Oct
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I’m a coach. I scaled today. When I agreed to accept the challenge to coach at Triumph Strength and Conditioning, I was focused on the members, I didn’t consider how it would change my mindset. A few of the early workouts after passing my Level 1 Certification I looked at the board, added the Rx weight or set up the Rx movement without a second thou...

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02 Oct
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Create New Habits Today, Not January 1

Have you ever seen a social media post about somebody doing something amazing? Do you think to yourself, “I wish I could…?” It might be running a marathon, being more consistent in the gym, eating healthy foods, or spending more time with your family. We tend to look at others and daydream about how easy it must be for “them” to do it. Then we throw ...

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26 Sep

Functional Fitness – Good for all ages and stages of life.

Functional fitness is one of those buzzwords that has been thrown around a lot lately. But what exactly does it mean? For the matter of brevity, functional fitness is anything that can help you in your daily life. For example, a deadlift is functional in that on a daily basis we’re picking objects off of the floor and learning how to do so correctly ...

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02 Sep
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SWEAT or CrossFit: Which is best for you?

With any fitness regime, adherence to the training, proper eating and hydration are the keys to the results you seek. When looking at the vast fitness space, HIIT (high intensity interval training) workouts are as popular as ever. At Triumph we pride ourselves in offering scalable and all inclusive CrossFit workouts everyday. CrossFit specializes in ...

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08 Aug
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You just started, now what?

So you just joined a CrossFit gym. Fantastic! You’ve completed step one of many steps towards your fitness goal. Now what? You may have already noticed that the preconception of doing backflips, flipping tires and throwing barbells all over the place is slightly misguided. You’ve also probably noticed people with special shoes, particular jump ropes,...

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04 Jun

26 ways to start the path to your goals

Ever feel stuck or plateaued? Without them we’re aimless, with them we can find a path to success. Goals help us shift focus or direction in life. They allow us to see the forest through the trees and wipe away unnecessary clutter from our thoughts and give us laser focus for what lies ahead. From personal experience I excel when I have a short term...

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12 Apr

Intermittent Fasting 101

__What is intermittent fasting? __ Not eating food or consuming calories for a time period greater than 8-10 hours. The most popular time period is 16 hours without food. So essentially you are only eating within an 8 hour time window. For example: you break your fast at 10:00am and your last meal is finished by 6:00pm. This is not the only option f...

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12 Mar
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The Easiest way to Start in Fitness

We hear all too often “I don’t know how to even start working out”. It’s a common response and or excuse on why people never take the leap into fitness. We’re here to help kickstart that journey. I want you to start a clock right now. Seriously do it i’ll wait. Pick any movement in the world. It could be push ups, squats, sit ups, jumping, running o...

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08 Feb
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Please welcome Elias!

Not too far in the distant past Elias walked through our doors looking for a place to train. Not train in the normal sense as we’ve become accustomed to. Elias Gomez is an aerialist. A mixture of high flying acrobatics, extreme core strength, gymnastics and all around amazing human movement. Embedded content: https://youtu.be/ehJ2kSOoreQ After gett...

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05 Feb

The Flaws in Power

I’m currently listening to an Audible Original called Power Moves: Lessons from DAVOS. I’ll spare you my description of the audio book and let you read the synopsis from Good Reads: Navigating the new landscape of power with Mary Barra (GM), Stewart Butterfield (Slack), Satya Nadella (Microsoft), Sheryl Sandberg (Facebook), Eric Schmidt (Google/A...

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24 Jan
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Meet Dave!

If you’ve been around the gym in the last couple of weeks you may have seen a new face on the training staff. Dave is going to be helping us out over the next couple of months as we continue to grow and as he establishes himself on the other side of the river. Make sure you say hello and give him a warm Troumph welcome.  A few facts about Dave are b...

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22 Jan
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Gymnastics Basics

We were very fortunate to have Elias Gomez stop by the gym not too long ago. Right away we could tell he was very versed in the world of gymnastics. He agreed to help us step our game up. Starting with a seminar to cover some basic skills and drills encompassing what we encounter weekly in our whiteboard classes. We recorded the whole thing and piec...

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18 Dec

You're So Lucky

I’ve hesitated for a long time putting these thoughts down to be put out into the ether of the internet. Fear of vulnerability and misinterpretation of what I’m writing as a “look at me” piece of writing, have prevented me from placing my own experiences in the limelight. But I wanted to share my personal journey as an athlete, coach, business owner ...

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30 Oct

30 Days of Cold Showers ❄️

Ice Cold showers…YAY! Cold shower anyone? Probably not too many people moving to the front of the line for 30 days of no warm or hot showers. So why did I do it? Why would you do it? Short answer…because I didn’t want to. Forcing myself to continuously take a cold shower for an entire month wasn’t fun. This isn’t necessarily something I got excited ...

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09 Oct
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The Story of Stan: Part 1 of 3

Over the next three week’s we’ll be sharing the journey of Stan, a member who came to us in late 2017. He has become a cornerstone member of the Triumph community with his wife and daughter. His journey is filled with self doubt, failures, hard work and most importantly triumphs. _________________ Well here we are but, how did we get here? Its Octo...

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07 Aug

30 days 30 miles: Run Through Weakness

First off, I’m not special and anybody can do this. This little journey started when I was pulling up laminate flooring listening to the Joe Rogan experience podcast. His guest was Navy Seal, and in his words, former “fatty” David Goggins. If you haven’t listened to it, please do it’s on YouTube. One of the things he talked about was rewiring your br...

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10 Apr
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Mike McKenna on the USAW Sports Performance Coaching Course

After visiting New York for the USAW Sports Performance Coaching Course we asked Mike McKenna of McKenna’s gym on what he thinks are the benifits of completing this course, who it is for and why everyone who is interested in fitness and training should take this course. Triumph Barbell Club will be hosting its own Sports Performance Coaching Course ...

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27 Mar
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The Open is over, now what?

You’ve spent the last five weeks strategizing, thinking, staying up late worrying, sweating, re-attempting, PR’ing and submitting your scores to a worldwide competition. Now it’s over, what do you do now? I told a couple people along the way I was going to write a post titled “The Open Doesn’t Matter Because Everything Else Does”. The point of it bei...

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23 Mar

18.5 Tips and Strategy

So with 20+ throwing down on 18.5 we’ve got some good feedback for your last workout of the 2018 CrossFit Open. Embedded content: https://www.youtube.com/watch?v=cdpOgZJptas&feature=youtu.be

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16 Mar

18.4 Strategy and Tips

Carol and Becca went head to head following the 18.4 announcement. They had some great insight to make things a little easier for you in this workout. Check it out! Embedded content: https://www.youtube.com/watch?v=gzls47Qlci4&feature=youtu.be

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15 Mar

15 Minute Trainer, where it all began!

The very first 15 Minute Trainer. A glimpse back at the old gym space. Same great workout. 12 minute clock or 4 rounds 10 v-ups 10 behind the back dips 10 push up to reach :30 wall sit *in any remaining time, AMRAP Burpee Embedded content: https://www.youtube.com/watch?v=1xKc0a1pmaQ&list=PLdVCwsb480FEDwLWVK3IfbfOregGGHluf&index=3

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13 Mar

Cut the B.S. Cut the Fat.

“No man has the right to be an amateur in the matter in physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable” -Socrates- I humbly bring you this quote as it is one of my favorites I have ever come across. It applies to everyone and it I believe speaks to the heart of each pers...

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08 Mar

18.3 Strategy and Tips

Coach Derek and Kelsey once again went head to head on 18.3 immediately following the announcement. Check out their tips to get you through your next CrossFit Open workout. Embedded content: https://www.youtube.com/watch?v=lcbWZjk1-vQ

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07 Mar

15 Minute Trainer: Body Buster

Coach Kelsey brings us through: 3 rounds :45 RDL to lunge :45 Flutter Kicks :45 High to low planks :45 Jumping Jacks :45 Rest Embedded content: https://www.youtube.com/watch?v=_p708vewNDw

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02 Mar

15 Minute Trainer: Med Ball Magic

2 rounds 1 Min of work :30 Rest Minute 1: Med ball lunge Minute 2: Med ball sit up Minute 3: Med ball squat Minute 4: Med ball Russian twist Embedded content: https://www.youtube.com/watch?v=wKCh5a4HB_s

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01 Mar

18.2 Strategy and Tips

Three different perspectives with similar advice given from each athlete from tonight’s throw down. Check out the video below for tips and strategy for 18.2. Embedded content: https://www.youtube.com/watch?v=bU-CWc-JyEw

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24 Feb

15 Minute Trainer: Squats, Push Up, Burpees, Sit Ups

Welcome to this week’s 15 Minute Trainer. Coach Chris takes you through an EMOM of air squats, push ups, burpees and sit ups. Embedded content: https://www.youtube.com/embed/8KrlQjI5KRM

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22 Feb

18.1 Strategy and Tips

Coach Derek and Coach Kelsey just went head to head for 18.1. Coach Derek took a minute after the workout to go over some strategy and tips for you before completing it this weekend. Embedded content: https://www.youtube.com/watch?v=NW0QoPWZUdI

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07 Feb

Let us help you

Let us help you, pretty please with sugar on top! But only if you’re ready. Maybe next week? Maybe next month, year, ten years? Let me rephrase that. Let us help you NOW. Let us help your family, your friends, the bank teller, grocery store worker, your co-worker, church friends, facebook friends and even help the people you don’t like. When wil...

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30 Jan

Lose more, Learn more!

From a very young age I was determined to be the best at everything I did. Whether it was baseball, basketball, math races at the board in elementary, spelling, or races in gym class. I HATED losing! My love of winning peaked in high school when our football team went 10-0. The town rolled out the red carpet for us and gave us a parade on fire tru...

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16 Jan

Goodbye, friend

I put down my best friend today. He passed away at 1:12pm. As much as you may think you are prepared for something like this, how the hell are you ever actually? Huckleberry was my first dog. I was rooming with a co-worker when I found him. Without going too far in the rabbit hole, here’s the break. I was 20 years old, depressed and alone. I had the...

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