Intervals

WOD

Mobility-hip mobility before the WOD

Run 4x400 meter intervals with a 2 min rest between

Rest

TGU 5x3 each arm

Post times and loads for TGU to comments on the Blog below

Don't miss the Cupid's Arrow WOD on Monday Night Feb 13th @ 6:30 pm! Come and enjoy a fun big WOD and have some good refreshments after! Bring your family with you. The WOD will be programmed so that all levels of members can participate!

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Comments

Corey commented on 09-Feb-2012 08:27 AM

Awesome Annie time Pete! I saw Kimberly's MU and it was even more impressive in person. Great work! Last night did wod w/ the big 5:30 class and Charlie setting the pace. 6 rounds plus 19 WB. I think you were at 18 not 17 Charlie. Tabata KTE - 13-10-8-7-7-6-6-7.

Michele commented on 09-Feb-2012 02:06 PM

400m run intervals - 1:37, 1:51, 1:59, 1:45. Entirely too cold to be running! Did not feel good...don't ask me what happened on that last one! I definitely think it worked best to pace all the way around. Shooting out fast at the start burned up my quads
about halfway through.

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METCON

WOD

Mobility-perform hip mobility exercises before the WOD

AMRAP in 12 min of;

Wall ball 20 reps

Burpees 10 reps

Deadlifts 225/165 5 reps

Post time to comments

Check out this video of Kimberly Smith getting her first muscle-up!

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Comments

Michele commented on 08-Feb-2012 06:28 AM

Woo Hoo, Kimberly! That is AWESOME! Everyone check out the Nutrition blog today...good info!

Ashleigh Fann commented on 08-Feb-2012 08:49 AM

Way to go Kim!! You Rock!! We did something like Annie-on-steroids today. 60-50-40-30-20-10 Double unders (3x singles for me), Overhead Weighted Sit-ups (10# plate)--18:52 I love my Vibram 5-fingers, but the rope gets stuck between my "toes" sometimes
when I miss!

Peter commented on 08-Feb-2012 10:45 AM

Way to go Kimberly! Today's WOD - 6 rounds + 6 wall ball. That is a lot of wall ball! All movements were unbroken. According to our postings, it appears we only have 5 members. Is anyone out there? I heard 29 ppl attended last night.

Rachel DeHoyos commented on 08-Feb-2012 10:55 AM

Great job Kimberly! 3 rounds + 5 burpees. 10# WB, 115 DL. I just need to learn to love burpees. I'm not quite Z-Team ready, so I decided I would be on the Y-team. Y-team finished out the round w/5 more burpees and 5 DL's after a few min rest. Y-team is
going to work on burpees a lot.

Tina Neuwirth commented on 08-Feb-2012 01:51 PM

Rachel, I love it! Kimberly, way to go! Today, inspired by Kimberly, Jenn and I worked on muscle ups. Then I did BS 3-3-3-3-3. 135-155-165-175-185 (I did 185 again for depth, but Jenn watched and said I was legit). Then 1000 m row for time: 4:17. The white
board says that is a PR.

Peter commented on 08-Feb-2012 10:26 PM

Just did Annie as rx'd 6:15. I beat my last time almost by a full minute.

Charlie commented on 09-Feb-2012 06:31 AM

wod-6 rounds + 17 wb, tabata kte afterwards-8. thanks for the push, corey.

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Clean and Jerk

WOD

Clean and Jerk (power or squat) 3x5

Rest

Annie - 50-40-30-20-10

Double Unders and Sit-Ups

Post loads and times to comments

Serious business...

Members who are working towards the GET PUMPED for the PARTY promotion need to turn in their first 30 days of food log by Saturday! Don't forget about the Cupid's Arrow WOD next Monday night Feb 13th at 6:30 pm. Bring your family!

Comments (3) | Permalink |

Comments

Tabbatha Konen commented on 07-Feb-2012 10:53 AM

45-45-50-55-65 on clean and jerks. 15:59 on Annie. Still working on double unders, so did some, then did 3 jumps per rx'd double under. Then 400m run. Was hoping to beat my time from Thursday, but only did by one second. The sprint did feel less awkward
today.

Michele commented on 07-Feb-2012 05:55 PM

9:02 with 3Xsingles. PR by over a minute even though at the start it was like I'd never jumped rope before! Duh!!!

Coach D commented on 07-Feb-2012 07:04 PM

Swim WOD, 300 m, 6x50m intervals. 10 rds agility ladder, stone carry 40m 70#, 10 burpees with games pushups, 10 DU's-19: something. Annie 6:58 rx

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METCON

WOD

Mobility-Dynamic hip and shoulder mobility before the WOD

Four rounds for time of;

Pull-ups 10 reps

Row 400 meters

KB Goblet Squats 15 reps

Post time to comments

Z-Team ( 2 x 800 meter interval runs)

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Comments

Ashleigh Fann commented on 06-Feb-2012 09:01 AM

Push Press 3x5--45-65-75-85-105 (PR by 15#...woot!); AMRAP 20:00--10 PP (85# 1st round, then 75#); 10 KB swings (1 pd); 10 Box Jumps (20")--6 rounds + 6 PP.

Peter commented on 06-Feb-2012 10:43 AM

WOD w/2pd KB - 11:03. I felt like I was rowing in slow motion by the 3rd round. I'm gonna do my 800m intervals tonight.

Tina Neuwirth commented on 06-Feb-2012 01:11 PM

We had too many people for our 1 rower, so I ran 300 m instead of rowing 400 m. I used a 45# DB for Goblet Squats: 11:38. Then within a few mins. did 800 m intervals with only about a min rest between. 3:59 then 3:55.

Michele commented on 06-Feb-2012 05:00 PM

Wow, Tina! Your times are awesome! I aspire to be like you someday! Today's WOD - 14:32 with 35#KB. Those goblet squats were definitely the kicker for me!

Corey commented on 06-Feb-2012 06:23 PM

Wod with 2.75 pood (97lb) - 11:45. Quads on fire! Can't even walk normally so will run later.

Troy commented on 06-Feb-2012 09:50 PM

WOD with 1.5 pood. 13:44. Nice work 6:30 class!

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Rest

Rest Day

Josh and Coach D @ Eagle Mountain Park today, trail run 2.85 miles, 26:00, North Trail. Good Run! If you're not a friend of CrossFit Fort Worth on Facebook, friend and like us! We are posting trail runs each week. When we post, just like it to let us know you'll be there!

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Saturday AMRAP

WOD

Mobility-shoulder mobility before and after the WOD

AMRAP in 16 minutes of;

Run 400 meters

Burpees 15 reps

Deadlifts 5 reps 225/165 

Post time to comments

Z-Team (work on your weakest mobility region after the WOD)

Comments (3) | Permalink |

Comments

Charlie commented on 04-Feb-2012 09:38 AM

5rds + 200m run; tabata ring pushups-9; tabata kte-8

Rachel DeHoyos commented on 04-Feb-2012 10:19 AM

2 rds+ 375m run. Slow run and burpees ate up lots of time. Need to do more burpees!  110# DL's

Ashleigh Fann commented on 04-Feb-2012 01:06 PM

Today's WOD was some sort of crazy sadistic torture session called "Lumberjack 20"...20 Deadlifts (165#); 500m row; 20 KB swings (53#); 500m row; 20 OH Squats (65#); 500m row; 20 burpees; 500m row; 20 pullups (unassisted--woohoo!!); 500m row; 20 squat
cleans (45#); 500m row--39:30 W...T...F... And I just have to say that every time I come on here I start drooling over whatever tasty Meal of the Day picture is up...so tired of DFAC food! I miss salad and fresh fruit! I wanna cook! Ok, pity party over...

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Overhead Squats

WOD

Mobility-shoulder mobility with band before the WOD and movement with PVC for overhead squat

Overhead Squats 7x5

Rest

Five rounds for time of;

Box Jumps 7 reps 20/14

HSPU 7 reps

Power Clean 7 reps 135/95

Post loads and time to comments

Z-Team (Tabata for your weakest movement after the WOD)

OLYMPIC LIFTING BASICS beginning Monday Feb 6 @ 6:30 pm! Check the calendar and Community section for details

Comments (4) | Permalink |

Comments

Tina Neuwirth commented on 03-Feb-2012 08:23 AM

Nice to meet Jeremy and Ashley this AM. All of your "regulars" say hi to our new members, we have several! Good effort to all. I know OHS is not an easy movement. I did the WOD today: OHS 65-75-85-95-105(1) and 1(f). Tried to finish the last set but couldn't
quite get the weight where I wanted it so I stopped there due to time. The movement felt good, I was just a little off balance. Then MetCon Rx (20" box and 95#): 8:35. HSPU ROM could have been better but I did do them all inverted. Have a great weekend everyone!

Corey commented on 03-Feb-2012 07:21 PM

One set of overhead squats and my wrist couldn't take it. Need to save it for the Open so did front squats. 7x5 - I think it was 135-155-175-195-205(5). Long time since ive been able to do those. Then 4:50 as rx'd on the metcon. Had to leave so will do
tabata at home tonight.

Matt commented on 03-Feb-2012 07:42 PM

OHS(135-145-155-155-165(failed at 5) - WOD as rx'd in 6:03.

Rachel DeHoyos commented on 03-Feb-2012 08:08 PM

Slept in this morning, so I went to the 5:30p class. It was nice to put faces w/names from these posts. It has been a LONG time since I have done OHS. They were much harder than I remember. 35-45-45-50-55. Metcon: 20" step-ups/ box push ups/ 55# power
cleans. 8:03. This is the closest I've come to completing an unbroken metcon. That was a good feeling. Good group tonite!

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AMRAP

WOD

AMRAP in 12 min of;

Push Press 10 reps 85/45

KTE 10 reps

Run with 45/25 overhead 200 meters

Post rounds to comments

Bar close to the body and the start of triple extension...

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Comments

Tabbatha Konen commented on 02-Feb-2012 09:59 AM

3 rounds + 10 push press. 35# pp and 25# overhead. Thanks for the extra cash out at the end.... it kicked my butt. I'm so not a runner!

Matt commented on 02-Feb-2012 07:35 PM

Whittman(Hero WOD - http://bit.ly/dNKSJk ) as rx'd in 20:38

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Back Squat

WOD

Dynamic mobility before the WOD

Back Squats 5x5

Rest

Three rounds for time of;

KB swings 30 reps

Wall ball 30 reps

Post loads and time to comments

Coach, doing it right...

Today is the first day to register for the CrossFit 2012 Games Open! 

http://games.crossfit.com/ 

Comments (8) | Permalink |

Comments

Ashleigh Fann commented on 01-Feb-2012 07:15 AM

Back in the gym after a couple of days off sick. We did Tabata Something Else--Pullups (4); Pushups (7--knees); Situps (9); Squats (12). Good to be back and feeling better!

Rachel DeHoyos commented on 01-Feb-2012 08:02 AM

BS: 65-75-85-95-105. Metcon: 10:39. 25# KB, 10# WB.

Tina Neuwirth commented on 01-Feb-2012 01:17 PM

Rachel, way to go heavier on the BS today! I did the WOD: 115-135-155-165-175. Still trying to work depth. I think I was good on all but maybe the last round. That felt a little short. Then MetCon: 35# and 14#: 8:49. That was rough...no rest break! Did
the first set unbroken, then unbroken KB but had to break up the WB.

Rachel DeHoyos commented on 01-Feb-2012 03:33 PM

Thanks Tina!!! I think I can go heavier next time too. 105 was not that hard, not even close to failure. MetCon was very tough today. Did make it through 1st set of KB's unbroken though.

Peter commented on 01-Feb-2012 06:54 PM

Dropped in at Crossfit Truth in Jacksonville, TX. Nice box. 1 RM Thrusters. 135-155-165-185-195-200. Then death by thrusters. I got 14 rounds + 8 reps. That's 113 thrusters at 95#. Ow!

Charlie commented on 01-Feb-2012 08:44 PM

195,215,235,255,275 Metcon(2pd): 10:14

Corey commented on 01-Feb-2012 09:04 PM

BS - 225-255-265-275-285. Wod w 2 pood - 8:36.

Coach D commented on 01-Feb-2012 09:33 PM

WOD- 9:12 2pd KB, 20#WB. Been gone too long. D

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Interval Training

WOD

Dynamic mobility and group warm-up before the WOD

Intervals of 3 min of the following movements (all out effort) 2 min rest between

Thrusters 95/65

Double unders

Push-ups 

Post reps per movement 

Z-Team (Weighted GHD Hip Ext 45/25) 3 x failure 

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Comments

Tina Neuwirth commented on 31-Jan-2012 12:24 PM

Too busy at the clinic for a WOD yesterday so today I did 3 rounds 800 m run and 50 squats for time: 15:34. I think I could have done better but I had to lock the jog stroller to keep it from rolling away and had to keep my dog from licking me every time
I squatted. Still did them unbroken but it was a challenge!

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