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Team WOD
Saturday, January 28, 2012WOD
TEAM WOD!
4 Person Teams - teams will be chosen randomly by the coach. Team members will work together at the same time. Each team of 4 will be divided into teams of 2. Each round will have an 800 m run ran by two team members while the other 2 team members wait for the return of the running team, they will perform a movement for maximum reps. When the running team returns, they switch places and the running team performs the movement while the other team runs. There will be 3 rounds of 800 m runs and 3 movements. Reps can be divided among each 2 person team however needed.
Each 4 person team completes;
800 m run - max rep pull-ups (scaled reps count the same 1:1)
800 m run - max rep wall balls 20/14
800 m run - max rep sled drags (40m is 1 rep) Male-90# female-45#
Scoring is determined by taking the total time, minus the total number of reps performed by the 4 person team of the movements.
Check out the NUTRITION BLOG for a new post!
GET PUMPED for the PARTY!
Friday, January 27, 2012WOD
Dynamic hip mobility before the WOD during group warm-up
Back Squats (high/low bar) 7x5
Rest
Interval Training- 2 min of each movement for max reps with 1 min rest between
KB Swings, Chest to bar pull-ups, Ring push-ups
Post loads and max reps per movement and rep total
WE ARE!
FIT to FAT!
Thursday, January 26, 2012WOD
Dynamic mobility before the WOD
Ladder
10-9-8-7-6-5-4-3-2-1
Power Snatch 95/65
Push-ups
Wall ball 20/14
Post time to comments
Z-Team (3 -400m interval sprints with 70# aquabag, rest 2')
FIT to FAT!
The transition from fit to fat as seen within western society is no longer a theory but supported by science. Dr. Eenfeldt, a physician from Sweden, spoke last year at a paleo conference regarding the alarming trends that are present within western society. The combination of a diet of caloric rich foods based on processed carbohydrates, increased sedentary lifestyles and the reliance on pharmacopia is at the root of the problem. Aren't we glad that we found CrossFit! Unfortunately, we are surrounded by people everyday, family, friends and co-workers who have no self awareness that there is a problem. Their sickness will not only affect their lives but will impact every aspect of society from healthcare, the economy, and government regulation. This population represents over 70% of Americans with metabolic syndrome and over 78 million baby boomers.
In my clinical practice today, a large percentage of my patients are type 2 diabetics and over 70% of my patient population have elevated BMI or metabolic syndrome, the pre-cursor to diabetes. So how does this affect us? We can be a great source of accurate information and a walking testimony as to the value of a clean diet and exercise! We don't have to convince others that they need a lifestyle change, their perceived susceptibility will do that for us. Our job should be to bring them into our community and share what we have found with them. What a better gift than to give someone else improved quality of life! When you have an hour to kill, watch this video to gain a deeper understanding into the epidemic that we are facing.
Shoulder Press
Wednesday, January 25, 2012WOD
Dynamic shoulder mobility before the WOD
Shoulder Press 5x5
Rest
Three rounds for time of;
Row 400 meters
Air Squats 50 reps
Post loads and time to comments
Z-Team (3x15 GHD Sit-ups / 3x20 GHD Hip Ext)
For this coming Saturday there will only be one class at 9 am for a large team WOD! We will also have the 10am Muay Thai Class. Don't miss the fun!
GET PUMPED for the PARTY just got better! If you are one of three top winners you will also get 50% off of one months membership. You choose the month and we will apply the discount!
METCON-intermediate
Tuesday, January 24, 2012WOD
Dynamic GROUP mobility before the WOD
AMRAP in 13 minutes (intermediate time domain)
Run 400 meters
Ground to overhead 135/95 8 reps
Pull-ups 16 reps
Post rounds to comments (Z Team work on your weakest skill)
If you like us, then LIKE us! Go to the link below and like us on Facebook! Have you checked out the last 5 posts on our site? Wow, there is a ton of information from videos, articles and links that can enrich your training.
http://www.facebook.com/crossfitftw
Time!
Training for the Open - A rationale for programming
Monday, January 23, 2012WOD
Dynamic mobility before the WOD
Deadlift 5x5
Rest
Tabata (2 movements) rest 1 min between movements
Z-Team Sled intervals- light sled, 45-90# 5 intervals all out effort 1' rest in between
Post loads and score to comments
Training for the Open - A rationale for programming
The CrossFit Open is now starting in 30 days. The first WOD will be announced on Feb 22nd. Registration opens Feb 1st. Simply put the 2012 season is upon us.
How to train for the next 30 days is on several of our minds? Since we are only 30 days out from the competition, the likelihood of developing significant strength gains based on muscle hypertrophy (organic cell growth from overload and super compensation) are slim. Not that strength gains between now and then can’t be made, but most of these gains would be attributable to neural adaptation. The focus and effort of most competitors might be better spent on skills, mental focus, improving movement efficiency, and the development of metabolic conditioning at varying levels of time duration. From now until the Open, our programming will be based on the normal cycle of modulation between strength and metabolic conditioning at varying levels of time domains. For members who are wanting to compete, we are posting adding training under the name of the Z-Team. You will see added skill work, higher repetition levels or loads, and other competitive strategies to augment your training until the competition. Here are some helpful hints:
Stay healthy-get rest and recovery and do not try to gain something that can’t be gained due to lack of training in the past.
Focus on skill work 2-3x a week in areas that are weaknesses such as double unders, muscle-ups, handstand push-ups, Olympic lifts, etc…also perform skill work at the end of WOD’s under duress
Work on mental focus, breathing, rest, timing and pacing to insure that you are maximizing the strategy of performing WOD's
Use varying levels of METCON training to support tolerances to variable time domains
Perform strength movements each week for the base lifts, deadlifts, squats, overhead press, cleans to support a foundation of strength
Good luck!
Rest and Recovery
Sunday, January 22, 2012WOD
Active rest and recovery (foam rolling, stretching and mobility, walking, hiking, reading, etc...)
I will govern my life and my thoughts as if the whole world were to see the one, and to read the other. - Seneca
One of the greatest skills to develop is the skill of reflection....
This next Saturday, we will have a changed schedule for classes.We will be holding one large TEAM WOD at 9 am for all box members to participate in. So, plan your Saturday to be there! We will post details later in the week and remind everyone of the class schedule change.
Saturday Training
Saturday, January 21, 2012WOD
Dynamic group mobility before the WOD
Three rounds for time of;
400 meter run
80 meter Overhead Carry 45/25
Stone toss 10 reps(toss from chest height as far as possible each rep)
Post time to comments
METCON
Friday, January 20, 2012WOD
Dynamic mobility before the WOD (do the shoulder warm-up exercises)
Five rounds for time of;
KBS 20 reps
TTB 15 reps
Push Press 10 reps 95/65
Post time to comments (Z-Team work 100 double unders and 3 sets of HSPU to failure after the WOD)
Snatch
Thursday, January 19, 2012Sorry for the delayed posting, network difficulties this morning.
WOD
Dynamic mobility and Burgener warm-up before the WOD
Snatch 3x5
Rest
21-15-9
Thrusters 95/65
Box Jumps
Post snatch loads and time to comments
Say Hi to Kylie! She is a senior in HS and chose to CF as her athletic credit for her senior year.
We have only had a handful of people start recording their sign in at the box for the GET PUMPED for the PARTY promotion! Come on guys, this is an easy way to get some free swag(t-shirt), free food, free date night with your whatever, spend some time with your fellow crossFitters and world class athletes and get reserved seats for the Josh Turner concert, for free! If you are training 3 days a week, record it! Record your food 3 days a week and share with your friends about how great CFFTW is to be a part of!
BTW, check out the new space for the box! We are adding to our existing space over 1900 ft of open box space for bigger team WOD's, METCON's,Muay Thai and strength training! We will also be adding showers!
AMRAP
Wednesday, January 18, 2012WOD
Dynamic mobility before the WOD
AMRAP 12 min
Row 300 meters
Deadlift 6 reps @ 1.25% BW (Z-Team 275/175)
Pull-ups 15 reps
Post rounds to comments
Filthy Fifty
Tuesday, January 17, 2012WOD
Dynamic group mobility before the WOD
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(Scale or sub movement as needed to maintain a good pace and keep movements clean)
Post time to comments
Check out this video for axioscapular muscle strengthening exercises to improve muscle strength ratios between the upper trap and lower and middle traps. These exercises should be done with light weight to start with (3-5#) focusing on the "squeeze" of the scapula against the rib cage in all four movements. Start out with 2-3 sets to fatigue. No pain should be experienced during the exercises. See Doc D or T if you need more help! Here is the article reference.
Strength
Monday, January 16, 2012WOD
Dynamic group mobility before the WOD
Back Squats 5x5
Rest
Sled 5x40m 90/45 sprints rest between sprints long enough for another athlete to sprint
Post loads and sled work to comments
The free sports injury clinic was a big hit! We had several athletes from our box and others take advantage of it. It appears that the shoulder is again the most commonly complained of area. Tomorrow, I will post a video on scapular shoulder stabilization exercises to augment crossFit movements.
We're growing every week! Say hi to new athletes in the box, there's lots of them. Also, we are making the final decisions on how we will are going to adapt to the need for more space.
Remember if you are working towards the GET PUMPED for the PARTY promotion, you need to sign in for every workout on the sign-in sheet on the front office counter and keep track of your food each week three days a week. Also, put the word out to your friends about the box!
The 2012 CrossFit Games Open is just around the corner.Registration starts Feb.1st and the open runs from Feb 22nd to March 25th. Get ready by training hard, eating good and getting adequate rest and recovery! Anyone who wants to register can. We will hopefully form a team from our competitors this year! Check out this link to the open website. http://games.crossfit.com/content/games-2012
Temp TT Day 2 Week 4
Sunday, June 26, 2011WOD
Endurance:
Choose ONE of the following sports:
Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace
Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace
Run: (SS Sun, 3S Sun): 10k TT
Post sport/time to comments.
Tempo TT Day 1 Week 4
Saturday, June 25, 2011WOD
CrossFit: OFF or
5:00 AMRAP:
5 Squat Clean & Jerk 135/95
10 Ring Dips
Rest 3:00
5:00 AMRAP:
10 Deadlifts 135/95
10 Double Unders
Post rounds to comments.
Endurance:
3+ Hours Before CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace
Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace
Run: (SS Sun, 3S Sun): 10k TT
Post sport/time to comments.
Short Intervals Day 2 Week 4
Friday, June 24, 2011WOD
Strength:
DE: Press
5 – 10 minutes rest
CrossFit:
As many rounds as possible in 15:00 of:
3 15′ Rope Climbs
10 KB Swings 2/1.5 pood
20 Push ups
Post rounds to comments.
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds
Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Post sport/times to comments.
Short Intervals Day 1 Week 4
Thursday, June 23, 2011CrossFit: OFF
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds
Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Post sport/times to comments.
Encouraging Others
Saturday, January 28, 2012I caught an episode of King of Queens last night and thought I'd share this clip with you. It's hilarious!
Everyone needs encouragement! I'm just not sure Doug quite understands how to do it! But my point here is to find someone to hold you accountable. If you are trying to improve your eating habits or overall nutrition, ask someone close to you to call you out when you start to make a poor choice. It's hard to make the right choice by yourself sometimes!
I had a coworker once who asked me not to let her go to lunch by herself. She knew she would go out and get a greasy cheeseburger with fries and a shake and eat it by herself in the car. She recognized her weakness and wanted someone to help her get over a hump by holding her accountable. We often behave better with others than we do alone.
Don't underestimate the power of a Food Journal. If you are working towards our Get Pumped for the Party promotion you should be recording your food intake at least 3 days/week. Writing it down helps you remember every little thing you put in your mouth. You'd be surprised how quickly all the little things add up!
So let us know if you need help getting started or need someone to be your accountability partner. At CrossFit Fort Worth we are here for you!
Posted by: Michele Deaton
Beginning Again
Wednesday, January 25, 2012Well, I can't believe the first month of 2012 is already almost over! I guess it's still as good a time as any to begin again!
Sorry I haven't updated this Nutrition Blog in a while. Life happens! I thought a good way to start would be with a recipe I just ran across.
I'm not a big seafood person, but I do like salmon. This looks like a quick and easy, high protein lunch to try. It is from a book called The Happy Body by Aniela and Jerzy Gregorek.
Tomato Stuffed With Egg White and Salmon Paste
2 egg whites, hard-boiled and chopped
1/2 cup of smoked or poached wild salmon
Large beef tomato
Cucumber, sliced
1 tsp parley, chopped
1 tsp dill, chopped
Mustard
Salt and pepper
Cut the top off the tomato, put the top aside and spoon out the inside of the tomato. Prepare the paste by placing the salmon, parsley, dill, mustard, salt and pepper in a blender. Mix the paste with the egg whites in a bowl. Stuff the mixture into the tomato and cover it with the tomato top. Serve with slices of cucumber.
Fact about egg whites:
Most people think of eggs as a perfect food. Although an egg white, which contains 16 calories, is almost pure protein, the yolk contains 56 calories and is mostly saturated fat. So if you eat eggs, you should only eat the white if you are trying to lose fat. For example, if you make an omelet out of six egg whites and a pound of vegetables, your omelet will be 200 calories. However, if you make it out of whole eggs it will be 550 calories.
The Paleo-style diet is not as concerned with fat intake, but everyone should intake saturated fat in moderation.
Posted by: Michele Deaton
Guilt-Free Holidays
Wednesday, December 07, 2011It is possible to enjoy the abundance of celebratory feasting without becoming overwhelmed with guilt. Here is an excerpt from this month's issue of Paleo Magazine. The article is written by Melissa Hartwig of Whole9, a community focused on health, fitness, balance and sanity.
We'll be tempted all season long with breads and cheese, chips and dips, pies, cookies and cakes - and we haven't even mentioned the wine, brandy and eggnog. The stress of the season, the endless availability of sweet treats and social pressures at holiday gatherings create a recipe for overindulgence, a few extra pounds and a sleigh-full of guilt and remorse.
Here are some ways to stay happy, healthy and sane while still enjoying the special offerings of the season.
- Get your nutrition in line before the madness begins.
- Save your nutritional off-roading for things that are especially delicious or emotionally significant. Ask yourself, is this really worth it? If not, skip it.
- When you do indulge, be smart. Don't eat things you know will wreck you. (Gram will understand if you're allergic to nuts.)
- Eat only as much as you need to satisfy that craving or participate in your family's tradition. Eat slowly, savor it and share it with those you love.
- There is no guilt associated with a deliberately-made food choice. Don't add to your stress by making a conscious choice, then beating yourself up.
- Plan and prepare. Identify situations where you may encounter peer pressure, stress or temptation, and come up with a (nutritional) plan to deal with them.
Eat, drink and be merry!
Posted by: Michele Deaton
Paleo Cereal
Monday, November 28, 2011Thanks for your questions about Paleo cereal, Troy. You are in luck! Shannon Kellum shared this recipe with me when she was on a strict 30 day Paleo diet, and it is yummy! I don't really measure much on this one.
Just throw together some sliced almonds, a few chopped pecans, a pinch of raisins (I like golden raisins) or dried cranberries, unsalted sunflower kernels, unsweetened coconut and a couple of sliced fresh strawberries, if you can find them. Pour coconut milk over and enjoy! It's just a tad bit sweet, crunchy and satisfying! Unsweetened dried fruits are best, but hard to find, so just use a small amount. This would also be tasty with chopped fresh apples. Use the coconut milk that comes in a carton, not a can.
Let me know what you think!
Posted by: Michele Deaton
Caffeine: Good for you, or not?
Monday, November 21, 2011Thanks, Corey for your question about caffeine. With our busy lifestyles we run out of steam fast and it's so easy to pick up an energy drink or shot of caffeine near the door at any store. But is it as good for us as marketing claims?
Here's what Marks Daily Apple has to say about caffeine:
As a stimulant, caffeine offers the temporary benefits of improved concentration, enhanced memory and an extra bit of energy. However, this “heightened” state has some unappealing physical effects as well. Obviously, there are the proverbial caffeine jitters and, for a few people who are either caffeine sensitive or who regularly overindulgence, even heart flutterings. But there’s more. Recent caffeine consumption can reduce blood flow to the heart during exercise.
And, apparently, some of us are “slow caffeine metabolizers” (who knew?). Being part of this crowd and partaking of caffeine, some research shows, puts us at increased risk for non-fatal heart attacks. Caffeine has been shown to also raise blood sugar levels in those with type 2 diabetes.
Additionally, caffeine induces heartburn in many people. Given that prescriptions targeting acid reflux are so common these days, we often wonder how much caffeine plays into many people’s symptoms. At a certain point for certain people, caffeine probably isn’t worth it just from that standpoint alone.
For some of us, in the end, a small amount of caffeine can be a true (and, arguably, truly needed) leg up. It's a compromise we make in the context of our real, harried modern lives: global business trips with inevitable jet lag, heavy workloads with last minute deadlines, teething toddlers we're up with half the night, etc. We make a commitment to truly take care of ourselves day to day, but the caffeine option is there to help get us over the hump. It's a moderate dose of concession int he midst of a busy and otherwise healthy lifestyle.
http://www.marksdailyapple.com/coffee-tea-caffeine-talk
There has also been speculation that high caffeine consumption may be linked to some types of cancer. Here is a good article from the Mayo Clinic on that topic, as well as other benefits.
http://www.mayoclinic.com/health/coffee-and-health/AN01354
Posted by: Michele Deaton
What do you want to know?
Wednesday, November 02, 2011OK, I know this blog has been a plethora of useful information, but it's time to hear from my loyal followers! What burning nutrition questions do you have? I feel it's time for me to do research on the things that you want to know, instead of bore you with the latest scientific data.
Post your questions to Comments. Even if it's a subject we have covered before, I will dig a little deeper and find the most reliable answers for everyone. I can't wait to hear from you!
Posted by: Michele Deaton
Healthy Tips for Surviving the Tricks of Halloween Treats
Friday, October 28, 2011During the weeks before and after Halloween, aisles in the stores are filled with candy taunting us to purchase it. Remember: a treat isn’t really a treat if you have to backpedal too much with your dieting efforts! Take a minute to examine what the real treat is: isn’t it really more of a treat to lose weight, feel proud of your hard earned efforts, and feel comfortable in your own skin? Here are some tips on how to avoid being “haunted” with the temptation of all these treats around:
- Buy Halloween candy the day before Halloween so it’s not sitting around to tempt you.
- If you must buy it ahead of time at least store it in a place where you are not constantly exposed to it. Out of sight, out of mouth!
- Only purchase candy that you don’t like; that way you are not as tempted to indulge.
- Consider passing out non-food treats to the kids.
- If you absolutely must have Halloween candy, enjoy a moderate amount of it; but only if it doesn’t set you off on a binge. Fruit of course, would be a better choice.
- Emphasize the fun, non-food parts of Halloween: make a pumpkin carving contest, bob for apples, and set up some Halloween games for the kids.
- Halloween night is so hectic, sometimes a healthy meal is not even a consideration. This year plan on consuming leftovers, or have something you can just grab and eat or assemble quickly.
- Plan on eating dinner a bit earlier so you get that evening meal in. If you miss dinner entirely because you are so busy, you are going to be overly hungry and even more tempted to overeat later.
- Enlist your spouse or friend for support (but not to be the food police).
- Even though those mini candies are so little, they can add up real quick. See the link below for calorie and carb counts for most Halloween treats.
- Stay on track; remember that Halloween is the kick off season for weight gain. Don’t be tricked into eating that treat and gaining weight; and make sure you don’t miss your weekly appointments for accountability and support.
Listed below are the calorie and carb counts for a few of the most common Halloween candy treats:
- M&Ms, plain, Fun size (18 g) – 88 calories and 12 g carb
- Snickers Bars, Fun size (17 g) – 80 calories and 10 g carb
- Smarties Candy, Roll – 25 calories and 6 g carb
- Candy Corn, Brach’s – 11 pieces – 70 calories and 18 g carb
- Reese’s Peanut Butter Cup, Miniature (about 9 grams each) – 44 calories and 5 g carb per cup
- Tootsie Roll Mini-Midgees – 11 calories and 2 g carb
Taken from the 10-25-11 post at www.greenlitemedicine.com.
http://greenlitemedicine.com/healthy-tips-for-surviving-the-tricks-of-halloween-treats/
Posted by: Michele Deaton
MEAL of The Day
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TRAINING SCHEDULE |
CLASS TIMES |
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MON |
5:45AM / 5:30PM / 6:30PM |
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TUES |
6 / 7 / 8:30AM/ 11AM / 4:00PM / 5:30PM |
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WED |
5:45AM / 5:30PM / 6:30PM |
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THURS |
6 / 7 / 8:30AM / 11AM/ 4:00PM / 5:00PM / 6:00 PM |
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FRI |
5:45AM / 5:30PM |
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SAT |
8 / 9 / 10:00AM |
Location
View Larger Map4400 McLean Road
Haltom City, Texas 76117
Welcome to CFFTW!
Our goal is Elite Fitness for you and your life! CrossFit Fort Worth is dedicated to providing athletes with the tools required to advance their capacity to achieve their fitness goals. Whether a soccer mom or an elite athlete, we believe that functional movement is superior to isolated, human capacity only advances when we push ourselves to beyond our physical,mental and spiritual limits, human will is the greatest catalyst for change, all individuals have the power to change, and to do the same thing and expect different results is insanity!
World Class Fitness in 100 Words or Less
“Eat meats 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 combination's and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
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