"Heavy Shoulders"

Shoulder Press 3x3, 2x2 1x1

Push Press 3x3, 2x2, 1x1

Rest 5 min

4 Rounds for time of

KB/Dumbbell Thrusters 10 reps

Ring Rows 15 reps

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In Memory of "Chester"

See you guys at the gym!

AMRAP in 30 minutes (increase time to 45 min for greater endurance component)

"Barbara"

5 Rounds for time with 3 min rest between each round

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

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Coach Matt, Dean, Brian

We appreciate athletes taking the time to schedule for classes. Keep up the good work!

"Doing what others won't do, to have what others won't have..."

Hang Power Snatch 5x5x5x3x3x3

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Rest 5 min

KB swings 100 reps 1.5/1.0 pood (Hvy. Strength 2/1.5 pood)

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Good MetCon performance by our athletes yesterday. The constant movement and varying levels of skill were stimulating! The use of ring push-ups to work on core and shoulder stabilization, step-ups with resistance to again work on hip, knee extension and double unders, kept us all working on the quality of our movement and skill. It is this constant progression to a higher skill level with more proficient movement that makes us better "machines." 

I was going to post here some nutritional guidelines for pre-post exercise or training, but I decided to put the information in the Toolbox instead. Go there and you will find it. Now, onto some heavy work today!  

Row 500 meters

25 Wall Ball 20/14

Row 250 meters

25 Pull-ups

Row 500 meters

25 Knees to elbows

Row 250 meters

25 Ring Push-ups

Row 500 meters

25 Box Step-ups 45# 20" 

Row 250 meters

25 Double unders

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Fireman's WOD-T Roper

Posted originally on 8/4/09.

Rest Day

Endurance Run- If you are running in the Mud Run, team members are meeting at the Eagle Mountain Park to run today at 3:00 pm.

Central Park , NYC

"CrossFit Total"

Back Squat 1 rep

Shoulder Press 1 rep

Dead lift 1 rep

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Daniel zoned out after "Clayton's revenge"

Housekeeping Matters: One of the things we talked about last night in the evening classes was being, "actively aware of your surroundings." For many who maybe are just starting at CrossFit Fort Worth, or for those who may have not spent much time in gyms, gym etiquette is something that we should all be aware of. So, here are some things to consider when at the box. 

When arriving at the box remember to be considerate of others who may be training in the middle of a WOD. If there is a class being run before the class you are attending, wait until that WOD is over before entering the gym training area and starting to stretch. Stretch or warm-up outside, run, row, stretch in other areas that won't distract training athletes. If you want to motivate athletes training, what a great way to help others! Once your class time starts, we will stretch as a group and the WOD will start after stretching. So, if you have stretched before the class time, you will just get another great opportunity to stretch again.Cool! 

Once we get ready to start the WOD, be aware of weights, sets, reps, movements, scaling that may be involved in the WOD. Spend the time to check the WOD Blog earlier in the day and determine what you are going to do. If you need guidance to scale movements, determine loads, etc..., notify your coach. Once the WOD starts, have fun! Our goal is to provide the best quality environment possible for your fitness. The only way that can happen is if we all work together. Thanks

Row 1000 meters

Walking lunges 20 reps

Row 800 meters

Walking lunges 30 reps

Row 600 meters

Walking lunges 40 reps

Row 400 meters

Walking lunges 50 reps

Row 200 meters

Walking lunges 60 reps 

* Lunges to be performed for each round as a combined total not each leg.

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"Fly bird fly"

I can still remember when I first started CrossFitting and I just knew my wife thought I was crazy, not that she doesn't now. I would come in from the local gym, or later from our back yard soaking wet and almost incapacitated, and then try to explain to her how good I felt. We were talking after a workout one day and she stated that she would never train the way that I did. Michele has always been my greatest supporter, but that did not mean that she always wanted to do what I was doing. There are several hobbies or endeavors that I have that she supports me in, but they just aren't her thing and vice-versa. Well, the picture above is Michele during "Clayton's Revenge" giving it her all in the 18" box jump. When she started training, she was not able to do 12" box jumps without holding onto the pull-up bar vertical supports, and even that was a challenge. Today she has fair exceeded my expectation level of where she would go with her crossFit experience. She is disciplined, goal oriented and purposeful in her training. Also, as a fringe benefit, she looks great! True Fitness is an inside job. The changes are not only on the outside. I am proud of all the accomplishments our athletes are making. There are so many examples of improvement throughout our members. These examples are the physical evidence and rate of return on the investment of hard work and diligence!

WOD