Crossfit Fort Worth Blog

5/26/2012

Sat, 26 May 2012 11:53:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Open Gym Training (choose a strength day from this week, skill, or benchmark WOD to do today)

Cookbooks are in! See a coach at the West Box for your cookbook, payment is due at the time of receipt.

We will be open for MEMORIAL DAY for a 8 am wod. We will all be meeting at the East Side box to do Murph! Scaling will be available for the WOD. Bring a friend for free! Come celebrate our freedom with friends and fitness.

5/25/2012

Fri, 25 May 2012 10:15:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Cleans (squat cleans) 3x5 @70% of 1 RM clean

Rest

Three rounds for time of;

Double unders 50 reps

Thrusters 15 reps 65/45

Post loads and times to comments

Memorial Day we will only only have one WOD time at 8 am. We will be doing Murph and all meeting at the East Side box that morning! Don't miss meeting some of the East Side folks. The WOD will be scaled as needed. Bring a friend for a scaled version of the WOD! Military, fire or police can train for FREE that day.

5/24/2012

Thu, 24 May 2012 09:51:00 GMT

WOD

We apologize but today's 11:00 am class is cancelled.

Dynamic mobility and warm-up before the WOD

Four rounds for time of;

200 meter overhead carry with KB alternate between arms (100 meters right and left)

KB swings 12 reps 1.5/1 pd

Air Squats 24 reps

Post time to blog comments

On Ramp athletes Steven and Jeff after the storm!

5/23/2012

Wed, 23 May 2012 09:42:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Overhead Press and Deadlift 6x5 @ 70% (static load)

Rest

Run 800 meters for time

Post loads, time and comments to blog

5/22/2012

Tue, 22 May 2012 10:05:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Run 400 meters

18-15-12-9-6-3

KB Swings 1.5/1 pd

Power Cleans 115/75

Push-ups

Row 400 meters

Post time to blog comments

Memorial Day Schedule - We will have one class time of Memorial Day at 8 am. We will be doing Murph to remember those who have served or are serving our country!

5/21/2012

Mon, 21 May 2012 09:46:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Back Squats 6x5 @ 70% of 1RM (static load)

Rest

AMRAP in 6 min of;

Wall ball 15 reps

TTB 7 reps

Post loads and rounds to comments

Perfect Burpee form!

5/19/2012

Sat, 19 May 2012 11:34:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Angie

Pull-ups, Push-ups, Sit-ups, Squats 100 reps (complete each movement before moving to the next; scale as needed in reps and assistance to support good movement)

Post time to blog comments

I sometimes get discouraged when I think about how I have or have not performed and in general how things are going in life. Perspective - the state of one's ideas, the fact known to one, etc. (Websters) Sometimes it takes stepping back away from our perspective to gain a better one. This is the spirit of an athlete!

05/18/2012

Fri, 18 May 2012 10:32:00 GMT

WOD

Dynamic Mobility

Back Squat 8x3; 50% of 1RM

Rest

3 rounds

35 Double Unders

15 KB SDHP 2/1.5/1 pood

12 Pull-ups

Post loads and time to blog comments

Two more days to order a cookbook! Contact us via e-mail to place an order!

Hang Cleans

Thu, 17 May 2012 10:07:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Hang Cleans 3x5

Rest

AMRAP 12 min

300 m row

7 Squat Thrusters 135/75

Post loads and rounds to blog comments

2012 CrossFit Games Regional Poster! New addition to the box, The Sport of Fitness!

METCON

Wed, 16 May 2012 12:57:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

4 rds for time of;

20 Push Ups (Games Style)

8 Deadlifts 275/135; scale as needed

Post time to comments

"Hey coach, get me a bigger KB! I'm a big girl and don't need to scale anymore"

If you want a CrossFit Fort Worth "Fuel for Life" Cookbook, check your e-mail and respond to the recent press release. We will be ordering a few extras but not many.

Tabata

Tue, 15 May 2012 09:41:00 GMT

WOD

Dynamic Mobility

Tabata Row; maintain initial row time

WOD for time:

25 Pull-ups

800 m run

25 KB Swings 2/1.5/1 pood

400 m run

25 Wall ball 20/14

200 m run

Post tabata shortest distance row and time to blog comments

The East Side has something to be happy about this am, their equipment has arrived and they are ready to rock!

Front Squats

Mon, 14 May 2012 09:39:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Front Squats 5x5

Rest

21-15-9

KTE

Power Cleans 135/95

Post loads and times to comments

Happy Mother's Day!

Sun, 13 May 2012 12:18:00 GMT

Happy Mother's Day to all the moms of the CrossFit Fort Worth Communities!

Mother of All WOD's!

Sat, 12 May 2012 11:23:00 GMT

WOD times today are as normal, 8, 9, 10 am. Come and do the Mother of all WOD's at any class time today!

Mother of All WOD's!

"Becky"

3 Rounds for time of;

800 meter run

10 One legged squats 5 each leg (pistols)

20 Chest to bar pull-ups

30 KB swings 2/1.5 pd

Post time to blog comments

Congratulations to Rachel DeHoyos and Vivian Allen. Their stories were both chosen as the best Mother's Day stories. We chose Rachel's story as the best, and on her request, chose another mother to receive the Mother's Day gift.

Rachel's mother, Rebecca (Becky) DeHoyos fought a valiant battle against cancer and is no longer with us, so in her honor CFFTW is donating 100.00 to the American Cancer Society in her name. Rachel shared how her mother always supported her and gave her the strength to pursue her goals. If you get a chance, send Rachel a message. She could not be at the box today because she is graduating with her Bachelor's degree from Midwestern State University! She will be doing the WOD at the police station tomorrow!

Vivian's mother, Christine Underwood, was also a great example to Vivian and has passed on her legacy of hospitality, culinary creativity and caring for others. She will receive a Mother's Day floral arrangement and card from CFFTW expressing our appreciation for her role as a mother. We have named the WOD after Rebecca's mother. Hope you like it!

Congratulations also to Marilyn Angel for completing her MBA at University of North Texas!

Clean and Jerk

Fri, 11 May 2012 10:12:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Clean and Jerk 1-1-1-1-1-1-1

Rest

3 Rounds for time of;

Burpees 10 reps

Wall ball 20 reps

Post loads and time to blog comments

The new Pull-up bar set at the East Side!

Push Press

Thu, 10 May 2012 10:42:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Push Press 5x5

Rest

Death by 10 meters (run 10 meters for every minute on the minute until you can no longer run the number of meters to match the minutes)

Example/ 1 minute, 10 meters, 2 minutes, 20 meters, 3 minutes, 30 meters......

Post loads and minutes completed in blog comments

This is the last day to submit stories for the Mother of All WOD's! It's not to late if you have one to submit.

Deadlifts

Wed, 09 May 2012 09:36:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Deadlifts 1-1-1-1-1-1-1

Rest

Row 800 meters

4 rounds of; 15 box jumps, 15 KTE

Post loads and time to blog comments

Keep the Mother's Day stories coming! We will accept stories as late as Thursday night.

Apologies to the East side! We are still waiting for our Rogue equipment shipment. We hope to be fully furnished and ready to roll next week. Hang in there, it's going to be awesome!

Run, snatch, push....

Tue, 08 May 2012 10:53:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Run 1000 meters

Snatch 30 reps 115/75

Push-ups 100 reps

Post time to comments

New member, Crystal, learning how to power clean for the first time. Set-up, deadlift to above the knee, jump with the bar, elbows high and outside and then drive the bar to the shoulder elbows high.

Split Squats

Mon, 07 May 2012 14:22:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Split Squats 5x5

Rest

3 Rounds of;

Double unders 25 reps

CTB Pull-ups 10 reps

Post loads and times to blog comments

We haven't had any submissions to the Mother of All WOD's! The way it works is you submit a story to Coach D at dld@crossfitftw.com. All the stories will be voted on to choose the best one. This can be something funny or special about your mom or wife. We will then name the WOD on Saturday after the best stories mom! That mom will also receive a special gift from our box! If we don't receieve any stories, we will just choose our moms. LOL!

Rest Day

Sun, 06 May 2012 14:12:00 GMT

Don't forget to submit Mother's Day stories to dld@crossfitftw.com for the Mother of All Wods! These stories should be something special or funny about your mother or wife that makes them feel special. The WOD will be this next Saturday at 9 am!

Med Ball "Love"

Sat, 05 May 2012 14:48:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

4 Rounds for time of:

Run/Carry Med Ball 200 meters, Med Ball lunges 80 meters, Med ball burpees 20 reps, Med Ball sit-ups 20 reps

Post time to comments

You've got to luv this picture! It exhibits the full movement of the row progression and several of our great athletes doing it!

Deadlifts

Fri, 04 May 2012 10:36:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Deadlifts 8x5

Rest

Rowing Intervals - 500 meters x 3 with a 2' rest between (maintain pace)

Static isometric stretching of your most limited mobility area after the WOD

Post loads and row times to the blog comments

METCON

Thu, 03 May 2012 10:48:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Four rounds for time of;

Run 400 meters

KB swings 20 reps

Wall ball 20 reps

Post time to comments

After WOD, perform 1x10 of isometric stretching in the muscle group of most limited mobility/flexibility.

On Ramp Class going overhead with Chad, Victor, Brian, Andy, Crystal and Jamey!

Overhead Squats

Wed, 02 May 2012 09:39:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Overhead Squats 8x5

Rest

Annie

50-40-30-20-10 Double unders and sit-ups for time

Post loads and time to blog comments

Don't mess with this CrossFitter!

East Side Opens Today!

Tue, 01 May 2012 03:27:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

AMRAP in 12 min of;

Burpees 10 reps

TTB 10 reps

Alternating One Arm dumbbell or KB thrusters (5 ea arm, choose a weight that allows midline stabilization and full extension overhead)

Post total reps to blog comments

Welcome CrossFit Fort Worth East to the COMMUNITY we call CrossFit Fort Worth! We have decided that as nickname we will call the new Bedford location, East Side. This is an exciting time to be part of our community. Our goal is to support your Fitness, Community and Lifestyle!

On May 12th we will do a special Mothers Day WOD! Don't miss it, details to come!

Cleans

Mon, 30 Apr 2012 13:03:00 GMT

WOD

Dynamic mobility and warm-up before the WOD (Burgener warm-up)

Cleans 3x5

Rest

Row 400 meters

Pull-ups 10 reps

Row 300 meters

Pull-ups 20 reps

Row 200 meters

Pull-ups 30 reps

Row 100 meters

Pull-ups 40 reps

Post loads and time to blog comments

CrossFit Fort Worth East is Here!

Sun, 29 Apr 2012 13:44:00 GMT

The new box in Bedford will open Tuesday May 1st! Hours at the East site will match our hours at the Haltom City box. Let your friends and family members know that for the first 25 members we are offering discounted memberships! Contact 940-389-7060

Click here for more information about the East Box!

Check out the pics on the Facebook page of the Brain n Brawn WOD!

Brains v.s. Brawn WOD

Sat, 28 Apr 2012 22:52:00 GMT

Brain N Brawn Official Scores (top male and female scores get a pair of Zoi Wrist-Loc Wraps!)

Corey Doyle 393

Jon Richerson 236

Party Marty 233

Johnny Chanthamany 196

Brett Crowell 194

Jacob Stringer 176

Vivian Allen 194

Marilyn Angel 167

Congrats to these members for coming out and testing not only their bodies but their minds!

WOD

Come have fun this morning in the Brains v.s. Brawn WOD! We will have only one WOD time this morning 9 am, but Muay Thai will still be a 10 am.

The WOD will have mental challenges throughout to test your ability to focus during the storm! Come and just have a good time!

http://games.crossfit.com/region/south-central
Follow the CrossFit Games South Central Region!

"Diane"

Fri, 27 Apr 2012 10:10:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

In honor of the CrossFit Games Regional, we will be doing the first WOD the competitors will be competing in today, Diane! Make sure you warm-up your back and hips and shoulders.

Diane - 21-15-9

Deadlifts 225/155

HSPU

Post time to comments

Saturday we will only have one WOD time for the Brawn vs Brains WOD, 9am. The 8am and 10am are cancelled, but the Muay Thai 10am class is not being cancelled. Don't miss this WOD it's going to be fun!

AMRAP

Thu, 26 Apr 2012 10:21:00 GMT

CHECK OUT NUTRITION BLOG TAB TODAY!

WOD

Dynamic mobility and warm-up before the WOD

AMRAP in 14 minutes of;

Pull-ups 10 reps

Row/Run 400 meters (alternate each round from row to run)

One arm KB Snatch 1.5/1 pd 5 each arm

Post rounds to blog comments

Ladies who play together...train together!

Reminder that Saturday's class schedule has changed and there will only be one WOD time at 9 am for the Brains vs Brawn WOD! Muay Thai will still be at 10 am.

Brains vs Brawn WOD!

Wed, 25 Apr 2012 09:45:00 GMT

Don't miss the Brains vs Brawn WOD, Saturday at 9 am. We will not have the other WOD times on Saturday. Muay Thai will continue to be held at 10 am.

WOD

Overhead Press 8x4

Rest

Three rounds for time of;

Row 250 meters

Air Squats 50 reps

Post loads and times after comments

Ladies Night!

Tue, 24 Apr 2012 10:03:00 GMT

EVENTS:

Ladies Night tonight @ 7 pm at Shady Oaks BBQ

Brains vs Brawn WOD Saturday @ 9 am (all regular classes cancelled on Saturday other than muay thai at 10 am). We will all meet for the 9 am WOD

WOD

Dynamic mobility and warm-up before the WOD

Five rounds for time of;

Run 400 meters

Push press/jerk 10 reps 95/65

Squat cleans 10 reps 95/65

Post time to comments

Front Squats

Mon, 23 Apr 2012 09:40:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Front Squats 8x4

Rest

For time;

Row 1000 meters

KB Swings 100 reps

Post loads and times to comments

This Weeks Events:

Ladies Night Wednesday 24th @ 7 pm at Shady Oaks BBQ

Brains v.s. Brawn WOD Saturday @ 9 am

Opening of CrossFit Fort Worth East Monday May 1st

AMRAP

Sat, 21 Apr 2012 10:58:00 GMT

WOD

Dynamic mobility before the WOD

AMRAP in 20 minutes;

Alternate between Rowing 400 meters/Running 800 meters each round

Weighted lunges 12 reps each leg 25/15

Power Snatch 12 reps 95/65

Post rounds to comments

METCON

Fri, 20 Apr 2012 09:52:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

50 Wall ball

10 Double unders

40 Wall ball

20 Double unders

30 Wall ball

30 Double unders

20 Wall ball

40 Double unders

10 Wall ball

50 Double unders

Post time to comments

Several new and seasoned crossFitters have asked me how to best take care of their hands. Here is the link to a CF Journal Article to support better hand care for training. We will also have a copy of this journal article at the box.

Hand Rips and Tears

Back Squats

Thu, 19 Apr 2012 09:48:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Back Squats 8x4

Rest

Tabata Push-ups, pull-ups rest 2' between movements

Post loads and rep count to blog comments

"Flexibility Cometh"

Wed, 18 Apr 2012 09:42:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

AMRAP in 14 min of;

Walk 200 meters with Overhead wt 35/15

Row 400 meters

Pull-ups 15 reps

Post rounds to comments

Flexibility/Mobility Class starts tonight for the 10 members who have signed up! Class starts at 6:30 pm and will run for 4 weeks, one day a week on each Wednesday.

Deadlift

Tue, 17 Apr 2012 09:49:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Deadlifts 8x4

Rest

AMRAP in 6 min of;

Box jumps 10 reps

KB swings 10 reps (heavy)

Post loads and total reps to comments

Raise your hands if your sure! Or maybe not...

Fight Gone Bad fund raiser is replaced with CrossFit For Hope! Check out the link for more information and for the WOD that Coach Glassman says will make FGB look like a warm-up! http://www.crossfitforhope.com/

Brains and Brawn WOD April 28th, don't miss it!

Ladies Night!

Mon, 16 Apr 2012 09:46:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Row 500 meters

6 Rounds of;

thrusters 12 reps 75/55

Burpees 6 reps

Finish with 500 meter row

Post time to comments

Ladies Night Out April 24th 7 pm @ Shady Oaks BBQ

Come and hang out!

RSVP to md3deaton@yahoo.com

Casual Dress

Rest Day

Sun, 15 Apr 2012 13:25:00 GMT

WOD

Rest

Mobility/Flexibility Class starts Wednesday at 6:30 pm and will run for 4 weeks at the same time.

Row-Move-Run

Sat, 14 Apr 2012 12:13:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

For time;(reps and movements in between row and run can be broken up in any manner)

Row 1000 meters

Air squats 100 reps

Pull-ups 100 reps

Push-ups 100 reps

Run 1600 meters

Post time to comments

Training the younger generation! This summer we will be starting our CF Kids class. Information will be coming your way about the schedule and times.

The Mobility/Flexibility class will be starting this next week on Wednesday night at 6:30 pm. We already have 10 members committed to participate. The class will run for 4 weeks and will be held each Wednesday night.

Split Squats

Fri, 13 Apr 2012 10:16:00 GMT

WOD

Split Squats 5x5

Rest

21-15-9

Row 300 meters in between rounds

Pull-ups

Snatch 115/75

Post loads and time to blog comments

Nicole(original CF firebreather), Coach Glassman(founder of CF), Coach Miles, and Journey

METCON

Thu, 12 Apr 2012 10:19:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Four rounds for time of;

HSPU 10 reps (scale if needed to incorporate the use of a box or bar support for the legs)

KB Swings 10 reps (swing heavy)

Thrusters 10 reps 95/65

Post time to comments

Way to get down Jacob, good form!

Jerks

Wed, 11 Apr 2012 02:11:00 GMT

WOD

Dynamic mobility and warm-up before the WOD (jerk elements)

Jerks 3x5

Rest

WOD Couplet

Three rounds for time of;

Run 400 meters

Wall ball 40 reps

Post loads and time to blog comments

CrossFit Journal Article on the "Tribes of Texas"

http://library.crossfit.com/free/pdf/CFJ_Tour2_Warkentin2.pdf

METCON

Tue, 10 Apr 2012 10:54:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Five rounds for time of;

Row 400 meters

Walking overhead lunges 10 ea leg 25/15

Toes to bar 10 reps

Post time to blog comments

Deadlifts-Squat Cleans-Pull-ups

Mon, 09 Apr 2012 09:40:00 GMT

WOD

Dynamic mobility and warm-up before the WOD

Deadlifts 7x5

Rest

AMRAP in 6 minutes of;

Pull-ups 12 reps

Squat Cleans 6 reps 135/85

Post loads and times to blog comments

What about Easter?

Sun, 08 Apr 2012 13:14:00 GMT

We spend so much time and effort on the development of our physical bodies but there is much to be said about our spiritual fitness. Have you thought about how fit your spiritual body is? Do you dedicate time each day or frequently to develop the depth of your spiritual life? Today is a great day to ask ourselves, what about Easter? Do I believe that Jesus Christ is the Son of God and the risen savior of mankind? Take time today and in the next few to ponder these questions and seek out the answers...

Mix it up!

Sat, 07 Apr 2012 10:29:00 GMT

WOD

Dynamic warm-up mobility before the WOD

GHD Sit-ups 3x10

Rest

AMRAP in 20 min of;

Wall ball 16 reps

Snatch 8 reps 95/65

Run 800 meters

Post rounds to blog comments

Your CrossFit coach will do just about anything to insure that you get your WOD on! Even be "the pacifier."

Cleans-Jerks and Burps!

Fri, 06 Apr 2012 12:26:00 GMT

WOD

Dynamic mobility and the Burgener warm-up before the WOD

8 Rounds for time of;

Clean and Jerk 3 reps 165/105

Burpees 10 reps

Post time to blog comments

If you are interested in Running in the DFW MUD RUN April 14th, go to this link and register! http://www.theoriginalmudrun.com/DFWSpring They have a 5k and 10k this year. The 5k is new.

METCON

Thu, 05 Apr 2012 10:34:00 GMT

WOD

Dynamic mobility before the WOD

L-sits 3 x max hold

Rest

Four rounds for time of;

Run 400 meters

KB swings 20 reps

Pistols (single leg squats) 5 each leg

Post hold times and time to blog comments

Upper-Lower Body Strength

Wed, 04 Apr 2012 09:37:00 GMT

WOD

Dynamic mobility before the WOD

Choose one lower and upper body strength movement to perform 7x5 (Example; back squats and shoulder press or front squats and Weighted pull-ups)

Post loads and movements to blog comments

AMRAP

Tue, 03 Apr 2012 09:52:00 GMT

WOD

Dynamic mobility before the WOD

AMRAP in 14 min of;(as many reps as possible, scoring is based on total reps completed)

Wall ball 15 reps

Double unders 30 reps

Overhead Squats 5 reps 115/75

Post total reps to blog comments

Welcome to all the new On-Ramp members, Aaron, Amber, Brendan, Jessica, Brittany, Kristina, Shawn and Gabriel! Great class!

Deadlifts

Mon, 02 Apr 2012 09:40:00 GMT

WOD

Deadlifts 7x5

Rest

AMRAP in 8 min of;

Burpees 8 reps

CTB Pull-ups 8 reps

Post time to comments

Rest Day

Sun, 01 Apr 2012 11:51:00 GMT

This week we start our new On-Ramp Series for new members. The class schedule is below and will be held for 2 weeks, 3 sessions per week. Members can choose to attend either the MWF or TTHSAT Classes.

MWF Class

Mon 6:00 pm

Wed 6:00 pm

Fri 5:30 pm

TTHSAT

Tues 7:00 am

Thurs 7:00 am

Sat 8:00 am

CrossFit makes me happy!

Run-KTE-Stone Lunges

Sat, 31 Mar 2012 15:09:00 GMT

Congratulations to Isaac Lopez for completing the Level 1 USA Thai Boxing Association Test! Isaac is the first Muay Thai Fighter in our gym to complete the test.

WOD

Dynamic mobility before the WOD

Four rounds for time of;

Run 400 meters

KTE 15 reps

Lunges with stone 20 reps(10 each leg, choose the stone weight based on capacity)

Post time to blog comments

She means business...

Our box is going to be participating in the Throw Down WOD Series! If you are interested in competing, this is an online WOD competition classed by age groups similar to the CF Games. There is only one WOD and it will be posted April 19th. If you are interested in competing, go to www.throwdownseries.com. The cost is $7 per person. We will do the WOD at our box. The competition organizers are giving cash prizes for each Rx age group. There is also a scaled category for competition.

Power Snatch & Intervals

Fri, 30 Mar 2012 10:20:00 GMT

WOD

Dynamic mobility before the wod and then focus on one area of flexibility with static stretching after the wod.

Power Snatch 3x5 (focus on the set-up and speed through the middle of the lift, receiving the bar at the top and fast elbow turnover)

Rest

3 x 1 min intervals of max reps with a 30 sec rest between of;

Wall Balls

Push-ups

Goblet Squats

Post loads and total max reps to blog comments

We have posted on the white board in the box upcoming events! Keep your eyes out for these events and mark your calendars so that you can attend.We are also going to be participating in the THROWDOWN SERIES which is coming soon! More details to come...

"45" Chipper

Thu, 29 Mar 2012 10:49:00 GMT

WOD
Mobility before the WOD

"45" Chipper - In honor of the old man!

45 Calorie Row

45 KB Swings 2/1.5 pd

45 Wall balls 20/14

45 Pull-ups

45 Power Cleans 115/75

45 Lunges (total)

45 Burpees

Post time to comments

Overhead Press Progression

Wed, 28 Mar 2012 11:12:00 GMT

WOD

HAPPY BIRTHDAY TO COACH D!!!!

Mobility before the WOD (focus on the shoulder)

Overhead press, push press 7x5

Rest

Row 2000 meters for time

Post loads and time to blog comments

AMRAP

Tue, 27 Mar 2012 10:52:00 GMT

WOD

Mobility before the WOD

AMRAP in 16 minutes of;

Box Jumps 15 reps

KTE 10 reps

Thrusters 5 reps 135/85

Post rounds/reps to blog comments

Back Squats

Mon, 26 Mar 2012 09:42:00 GMT

WOD

Mobility before the WOD (focus on the hip and increasing proper position at the bottom of the squat)

Back Squats 7x5

Rest

Four rounds for time of;

Row 300 meters

KB Swings 15 reps (heavy swings)

Post loads and time to blog comments

Rest Day

Sun, 25 Mar 2012 14:18:00 GMT

The CrossFit Tour in Fort Worth was a HUGE success! We had so much fun with our CFFTW family this weekend! Now it's time to REST!

Open Gym

Sat, 24 Mar 2012 12:45:00 GMT

WOD

Open gym today! Choose a WOD or skill to work on and have fun!

Thanks to everyone who came out last night for the CrossFit Tour and Pig Roast. It was a huge success! We had over 130 people and lots of WOD, food and fellowship. CFFTW represented!

2012 Reebok CrossFit Games Open WOD - 12.5 & PIG OUT!

Fri, 23 Mar 2012 02:58:00 GMT

WOD 12.5

AMRAP in 7 min of;

3 CTB pull-ups

3 Thrusters

6 CTB pull-ups

6 Thrusters

9 CTB pull-ups

9 Thrusters

12 CTB pull-ups

12 Thrusters

Continue with ascending reps of 3 each round until 7 min ends. Prescribed weight for males 100 lbs, females 65 lbs. Movement standards at games.crossfit.com

Post the total number of reps to blog comments and then PIG OUT!

Come help us break-in the new TIER ONE Pull-Up Bar Set!

WOD 12.5 Announced!

Thu, 22 Mar 2012 09:57:00 GMT

WOD

Mobility before the WOD

Four rounds for time of;

Run 400 meters

TTB 15 reps

Power Snatch 10 reps 95/65

Post rounds to comments

WOD 12.5 has been announced and it is a Ladder of Thrusters and Chest to bar pull-ups! Check it out! http://games.crossfit.com/

Don't forget, CrossFit HQ and our local community will be doing WOD 12.5 and then Pig Roast on March 23rd from 5:30-8:30pm! Go to the community calendar for more information.

AMRAP

Wed, 21 Mar 2012 09:39:00 GMT

WOD

Mobility before the WOD

AMRAP in 10 min of;

KB Swings 20 reps

Push-ups 15 reps

Wall Ball sit-ups 10 reps

Post rounds to comments

Clean and Jerk

Tue, 20 Mar 2012 10:10:00 GMT

WOD

Mobility before the WOD

Clean and Jerk 3x5 (focus on form and speed under the bar during the clean and jerk)

Rest

Turkish Get-ups 5x3 each arm

Post loads and reps to blog comments

Don't forget to sign-up for the Pig Roast and WOD this Friday! Saturday hours will be based on the normal schedule.

Athletic Development and the Will to Overcome...

Mon, 19 Mar 2012 02:25:00 GMT

I am so impressed with how our members have taken the CF Games challenge on and developed. Whether your in the top 20 or bottom 20, it doesn't matter! What matters is, are you giving your all? I have seen nothing but incredible mental and physical development from our athletes. Keep up the good work, we have one more WOD 12.5. You guys rock my world! You are CrossFit.

WOD

Mobility before the WOD

Three rounds for time of;

Row 800 meters

Overhead Squat 15 reps 95/65

Pull-Ups 15 reps (chest to bar)

Post time to blog comments

Massive, huge,man-size charcoal bags for the Pig Roast Friday! Coach Clayton and I have got the pit materials, pig and charcoal and are ready to cook! We will also be serving brisket and chicken. Make sure you sign up at the box for bringing sides. CrossFit HQ athletes and staff will be attending the event, let's represent!

Rest Day

Sun, 18 Mar 2012 12:22:00 GMT

Does red meat kill you? Here is a great article by Mark Sisson on the controversy surrounding red meat.

Does eating red meat kill you?

Pumped for the Party Winners!

Sat, 17 Mar 2012 11:55:00 GMT

WOD

Mobility before the WOD

AMRAP in 16 minutes of;

Thrusters 50 reps 75/45 (concentrate on full ROM and technique, no-rep yourself if needed)

KB swings 25 reps 1.5/1 pd

Burpees 15 reps

Post rounds to blog comments

You think you're gonna beat me, keep laughing and we'll see!

We have the three winners of the "Pumped for the Party" promotion for the 2012 Reebok CrossFit Tour! The winners are listed in order from the most referrals to the least.

Shannon and Reed Kellum

Tim and Veronica Salazar

Andy and Kendra Brannon

Each of these members has recorded their food, workout journals and helped us grow our community through referring a friend or family member to our box! There is still time to attend the Tour Event on March 24th. Go to the tour.crossfit.com website and check out the details.

Muscle-Up Efficiency by Chris Spealler

METCON

Fri, 16 Mar 2012 10:19:00 GMT

WOD

Mobility before the WOD

Four rounds for time of;

Pull-ups 12 reps (chest to bar)

Push-ups 14 reps (games style)

Row 400 meters

Post time to blog comments

Don't forget that on March 23rd from 5:30-8:30 pm we will be holding the last 2012 CrossFit Open WOD 12.5 and then having a Pig Roast and hangout after the WOD! CrossFit Headquarters will be attending our event along with several of the games competitors! Don't miss the opportunity to do the WOD and hangout with CF athletes that will be competing for the World's Fittest Athletes! If you are going to attend, sign-up at the box! Checkout the calendar link and the date for more details

Deadlifts

Wed, 14 Mar 2012 22:03:00 GMT

WOD

Deadlifts 7x5

Rest

Walking Overhead lunges 200 meters 25/15

Rest

Double Unders 200 reps for time

Post loads and time for double unders to blog comments

Sorry guys, I'm still in France and I posted our WOD for the day before the WOD 12.4 posted in Europe. So, if they have a WOD with double unders, deadlifts or walking overhead lunges, I must be psychic! I'll try to re-post the CF games WOD to the site as soon as I have internet access again.

Fitness for Life!

AMRAP

Wed, 14 Mar 2012 08:41:00 GMT

WOD

Mobility before the WOD

AMRAP in 15 min of;

Row 400 meters

Push-ups 20 reps

KB Swings 12 reps (heavy) 2/1.5 or greater

Post rounds to blog comments

Lesson #5 - See it, feel it, trust it...see the outcome that you desire, feel the movement that you have practiced through repetition, and trust the movement and outcome.

Coach Clayton showing the proper form at the top of the kettle bell swing

Front Squats

Tue, 13 Mar 2012 08:55:00 GMT

WOD

Mobility of the hips and shoulders before the WOD

Front Squats 7x5 (drive the elbows out of the bottom of the squat to promote keeping the load over the shoulders and close to the hip)

Rest

Four rounds for time of;

Double unders 25 reps

Wall ball 25 reps

Post loads and times to comments

We have had three key points from the movie, "Seven Days in Utopia." First, develop your convictions, stay in balance and don't let your emotions control you, and then don't think but see and visualize the outcome.

Lesson # 4 - "Seven Days in Utopia" - Confidence comes from being prepared. When you have practiced, rehearsed and taken the time to be prepared, you have confidence that the effort will yield a predictable result!

3' Intervals

Sun, 11 Mar 2012 22:11:00 GMT

WOD

Mobility before the WOD

AMRAP in 3 min of the following movements with a 2 min rest in between;

Clean and Jerk @ 80% of BW

Wall Ball 20/14

Choose the last movement based on development of your weaknesses

Post reps for each movement and total reps to the blog

After a 4 mile run in Paris! That's the Eiffel Tower in the background. The French love to run. CF at a local body building gym. Old school gym with very friendly people.

Congrats to all those who completed WOD 12.3! Whether you are competing or not it is a good opportunity to develop your abilities. Keep pushing forward, 2 more to go!

On the March 23rd we will be having a "Pig Roast and the Final WOD 12.5" at the box. You can go to Facebook and reply to the invite. We will have a great smoked pig, drinks and ask that everyone else brings sides! This is a family event. Please let us know if you will be attending either through Facebook or by signing up at the box!

Rest Day

Sun, 11 Mar 2012 07:47:00 GMT

If you are competing in the Games make sure you post your score before 5:00 pm PT!

Lessons from "Seven Days in Utopia"

Lesson 1- Develop your convictions

Lesson 2- Stay in balance and control your emotions

Lesson 3- Don't think, SEE! Visualize your performance and outcome. Paint a picture in your mind of it's going to roll....

Check out the NEW COMMUNITY CALENDAR! You can print, download, etc.

Saturday 2 Man Teams!

Thu, 08 Mar 2012 13:52:00 GMT

WOD

Mobility before the WOD

2 Man Teams complete the following movements as a team. One team member working at a time and then relaying to the next team member. Divide the work up however needed.

Row 5000 meters

Pull-ups 100 reps

Push-ups 100 reps

Walking lunges 100 reps each leg

Post team time to blog comments

Snatch

Thu, 08 Mar 2012 13:43:00 GMT

WOD

Snatch 3x5 (Scale movement based on the best form and technique without comprising position of the body in relationship to the bar. i.e./Power snatch, hang snatch, snatch....)

Rest

4 x 400m sprints rest between sprints 2 min, try to hold times

Post loads and sprint times to blog comments

Lessons from "Seven Days in Utopia"

Review of Lesson 1 - Develop your conviction of why you do what you do!

Lesson 2 - Stay in balance. Don't let your emotions control you. Be emotionally engaged, but also stay aware of whether you or your emotions are controlling your effort and actions. Focus on the feel, not the outcome!

Reebok 2012 CrossFit Games Open

Thu, 08 Mar 2012 10:37:00 GMT

WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Post rounds to comments

Baby Knupp is here!

Wed, 07 Mar 2012 10:44:00 GMT

WOD

Mobility before the WOD, Burgener Warm-Up progression

Power Cleans 3x5 (focus on technique, explosive hips and your set-up)

Rest

Tabata with 2 movements with a 2' rest in between (focus on your weaker movements)

Post loads and lowest reps of the two movements to comments

Congrats to Coach Miles and Nicole Knupp for the birth of their new baby girl, 3/6/2012, Journey Grace Knupp, 6 lbs. 1 oz., 18.5"!

METCON

Tue, 06 Mar 2012 10:58:00 GMT

WOD

Dynamic mobility before the WOD

Four rounds for time of;

KB Swings 12 reps

KTE 12 reps

Run 400 meters

Post time to comments

Since we have several athletes/members participating in the games, I thought it appropriate to present some ideas that relate to competing and performance. Recently, a friend of mine recommend that I watch the movie, "Seven Days in Utopia." If you get a chance, watch it. The movie has some great life lessons that relate to competition on the field of play and in the game of life. Robert Duvall, who plays an old cowboy, presents several principles to competing.

First, know your convictions! Develop your conviction of what and why you do what you do. Whether it be a personal conviction about your life or competing in your sport. During the game of life and sports, many will try to distract you from your goal, try to get you off your game. Any side comment or distraction can do this. But if you have convictions about what you are doing you can weather the distractions and stay focused on your goal.

Back Squats

Mon, 05 Mar 2012 10:39:00 GMT

WOD

Mobility before the WOD

Back Squats 7x5

Rest

AMRAP in 5 min of Burpee-Pull-ups

Post loads and reps to comments

Rest Day

Sun, 04 Mar 2012 13:29:00 GMT

The Heart of an Athlete

Meet Paul Young. Paul is a patient at my physical therapy clinic and is under going rehabilitation to improve his capacity. In May of 2011, Paul was working on the railroad when he was crushed by a train that ran over his legs and left arm. He survived but lost all three of his extremities. Now he is on his way back to doing just about anything he puts his mind to. One day while we were in the clinic, I noticed that he had a rubber bracelet and I could read only part of the writing which said, "God is....." I asked him, "God is what?" He turned the bracelet over and it said, "enough." I asked him, "Is He" And he stated, "yes He is!" I was stricken with the emotion that through all of what Paul has been through, he still had his faith and his desire to not give up. If you would like to let Paul know how you feel about his spirit and example, post a comment on the blog or on our youtube channel on the video!

Hebrews 12:1

Saturday WOD

Sat, 03 Mar 2012 14:10:00 GMT

WOD

Mobility before the WOD

Four rounds for time of;

Run 800 meters

KB Swings 20 reps 1.5/1 pd

Double Unders 25 reps

Post time to comments

On the Job CrossFit

Fri, 02 Mar 2012 03:40:00 GMT

WOD

Dynamic mobility before the WOD

Deadlifts 7x5 (maintain erect low back posture throughout the movement)

Rest

Five rounds for time of;

Box jumps 20 reps

TTB 20 reps

Post loads and times to comments

On the Job CrossFit

"Man, I just unloaded a bunch of boxes that I used to not be able to lift on my own. They are not only heavy but big too so that makes them even more awkward. Its stuff for our chemical manager and he usually has to help but today he is out so I just grabbed them and put them where I needed them. I made sure I set my lumbar, I reached around to the front and used my legs as a brace. Almost like you would do with one of the Strongman Stones. I felt really strong. This other guy came by and asked if I needed help that they looked heavy. I said they are but I Crossfit so its ok, I got it. We laughed and I played it off but I was serious. I knew I could do that because I Crossfit. I had no doubt if I lifted with my back set and used my legs I could move that weight. I literally took a breath and held it like we do on squats or deadlifts and picked them up no problem. There you go, me using my Crossfit on the job." - Reed Kellum

We're proud of all the athletes that have completed the Open 12.2 WOD! Way to go gentleman and ladies. Great effort and spirit!

2012 Reebok CrossFit Games WOD 12.2 Announced!

Thu, 01 Mar 2012 12:43:00 GMT

WOD

Mobility before the WOD (focus on most limited mobility area)

1/2 Cindy - 10 min AMRAP;

Pull-ups 5 reps

Push-ups 10 reps

Air Squats 15 reps

Post rounds to comments

Helpful Hints on Snatch Efficiency with Chris Spealler

Barbell Warm-up Video for Snatch - Catalyst Athletics

Rantings of a CrossFit Coach and Doctor of PT

Now that the WOD 12.2 has been announced, I'll have to admit my reservations in posting this WOD for the general population. The complexity of the snatch and the high rep count of this WOD could be a recipe for disaster for the average crossFitter and their shoulders, hips and wrists. I know that CrossFit is built off the concept of constant variance and the fact that we have to be ready for anything that might come our way, but this WOD reminds me of the WOD in the 2011 games with the high reps of box jumps and torn achilles. Without the proper mobility, grip width, strength and technique, the snatch under heavier loads and higher rep volume represents significant risk to the wrists, shoulders and low back. As a coach, I am still trying to develop an educated,evidenced based opinion as to whether or not I advocate Olympic lifts performed in WOD's at higher reps and heavier loads. We will be posting this WOD on Saturday with a variance in programming for scaling to support the range of skill and capacity of our athletes. Read the article above and watch the barbell warm-up video for helpful hints in improving snatch efficiency and getting warmed-up!

Congrats to the Brannons!

Wed, 29 Feb 2012 10:52:00 GMT

WOD

Mobility before the WOD

AMRAP in 14 minutes;

400 meter row

Ground to Overhead lift 135/95 5 reps

Wall ball 20 reps

Post rounds to comments

Congrats to Andy and Kenna Brannon! They had a baby boy on Sunday. Fischer Dean Brannon, 7 lbs. 15 oz. Mommy and baby are doing well!

METCON

Tue, 28 Feb 2012 14:55:00 GMT

CHECK out the NUTRITION BLOG! Click on the nutrition tab just above the blog here and it will take you to a great recipe for killer paleo pancakes! There are also some great pics and instructions! Don't forget to check the nutrition blog regularly. Coach Missy is providing great information and resources to keep our diets healthy!

WOD

Mobility before the WOD

Four rounds for time of;

Run 400 meters

Push-ups 10 reps (games style)

Weighted lunges 20 reps (10 each leg) 25/15

Post time to comments

Overhead Squats

Mon, 27 Feb 2012 10:59:00 GMT

WOD

Mobility before the WOD

Overhead Squats 5x5

Rest

Three rounds for time of;

KB Swings 20 reps (heavy)

Wall Ball 20 reps

Pull-ups 20 reps

Post loads and time to comments

Rest Day

Sun, 26 Feb 2012 19:53:00 GMT

Rest

Corey during the 2012 CrossFit Games Open WOD 12.1, "the burpee WOD"

Team Results: Once our athletes post their existing times(we have calculated our times with the athletes that have not logged on and posted their scores yet), are 49th in the South Central Region! Way to go Z-Team! Remember team to post your scores!

Check out this article by Mark's Daily Apple. Thanks Chris Bohlin for the heads up. - Does Coffee improve endurance, power or strength performance?

Agility and Power

Sat, 25 Feb 2012 12:13:00 GMT

WOD

AMRAP in fifteen minutes of;

Agility Ladder

Power Cleans 6 reps 135/95

Touch and go lateral sprints

KTE 8 reps

Date night!

This mornings schedule will include 10 am 2012 CrossFit Games Open WOD 12.1 competition and judging. Today is the last day to perform at the box.

Snatch

Fri, 24 Feb 2012 11:08:00 GMT

WOD

Shoulder and hip mobility before the WOD

Hang Snatch 3x5 (from the hang position,snatch to the full squat)

Rest

Five rounds for time of;

Row 200 meters

TTB 10 reps

Post loads and times to comments

Coach Dozer doing box jumps!

AMRAP

Thu, 23 Feb 2012 10:48:00 GMT

WOD

Mobility before the WOD

AMRAP in 10 min of;

Run 400 meters

KB swings 25 reps 2/1.5

Post time to comments

WOD 12.1 for the 2012 CrossFit Games Open has been released! AMRAP of Burpees for 7 min. If you have registered, and need to complete the WOD, the WOD times are listed below.

Thursday 5-6 pm

Saturday 10 am

Let the Games Begin...

Wed, 22 Feb 2012 10:46:00 GMT

2012 CrossFit Games Open has begun!

WOD

Deadlifts 7x5

Rest

"Death by burpees" every minute on the minute do 2 burpees with games style push-up positioning at the bottom of the movement. Example, min 1-2 burpees, min 2-4 burpees, min 3-6 burpees, etc...

The 2012 CrossFit Games Open Competition will release the first WOD today! Keep an eye out on our site. As soon as the WOD is posted we will update the site. We have lots of members who have decided to do it this year! Good luck to all!

WO-1 Schedule

Thursday 5-6 pm

Saturday 10 am

METCON

Tue, 21 Feb 2012 10:42:00 GMT

WOD

Mobility before the WOD, foam roll quads

AMRAP in 12 min;

KTE 12 reps

Power Clean 6 reps 135/95

Muscle-ups 3 reps

Post rounds to comments

Z-Team (mobility and recovery emphasis over the next 2-3 days, sleep, nutrition and recovery techniques such as foam rolling, proper hydration, supplementation, and active rest)

Strength

Mon, 20 Feb 2012 10:43:00 GMT

WOD

Mobility before the WOD

Front Squats 5x5

Rest

21-15-9

KB Swings 2/1.5pd

Double Unders

Post time to comments

2012 CrossFit Open WOD Times This Week!

Thursday 5 and 6 pm

Saturday 10 am

If special arrangements are needed, contact your coach.

Rest Day

Sun, 19 Feb 2012 15:00:00 GMT

Tim and Veronica after the Cupid's Arrow WOD

The 2012 CrossFit Games Open starts this week. The first WOD will be announced on Wednesday Feb 22 and need to be completed by Sunday Feb 26! WOD times for the open will be set each week and based on other events that may also be happening at the Box. The schedule for this week's WOD times for Open competitors is listed below.

This Week's WOD Times for WO- 1:

Thursday 5 / 6 pm Class

Saturday 10 am Class

Ladder

Sat, 18 Feb 2012 13:06:00 GMT

WOD

Mobility before the WOD to shoulders

Ladder 10,9,8,7,6,5,4,3,2,1

KTE

Burpees

Thrusters 75/45

Post time to comments

Cupid's Arrow WOD!

Interval Rowing

Fri, 17 Feb 2012 11:16:00 GMT

WOD

Mobility before the WOD

Interval Rowing

1000 m , Rest 2', 500 m, Rest 1', 250m, Rest 1', 100m

Rest

Dead Hang Pull-ups 3 x failure for max reps

Post times and reps to blog comments

Remember when....

"For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come."

Deadlift

Thu, 16 Feb 2012 11:02:00 GMT

WOD

Dynamic mobility before the WOD and lumbar warm-up and movement prep with PVC

Deadlifts 7x5

Rest

Two rounds for time of;

Run 800 meters

Air squats 50 reps

Double Unders 50 reps

Post loads and times to comments

We will be releasing dates for the CrossFit Games Open WOD's! Our box will be acting as a host site for all the Open WOD's over the next 5 weeks. If you have not signed up, it is a great opportunity to have some fun competition and take your CrossFit game to the next level.Whether you do workouts as prescribed or scaled, you can still participate!

W=FXD (Work=force x distance)

How does this apply to us? Work is the amount of force used to move an object or mass through a certain distance. Mobility and increased flexibility decreases the amount of WORK required to move through the same distance by decreasing the internal force required in the body and thus making movements easier. Want to improve performance, improve mobility and flexibility.

METCON

Wed, 15 Feb 2012 10:51:00 GMT

WOD

Mobility before the WOD

AMRAP in 12 min;

Pull-ups 7 reps (chest to bar)

Wall Ball sit-ups 14 reps

Burpees 18 reps

Post rounds to comments

Z-Team (focus on mobility after the WOD in your least mobile movement pattern)

Welcome Neal, new on-ramp member!