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Archive
WOD
Monday, November 30, 2009WOD
"Jackie"
Row 1000 meters
Thrusters 45 lbs 50 reps
Pull-ups 30 reps
(heavy Jackie performed with 95 lbs/65 lbs thrusters)
Post time to comments
Paleo Breakfast - Berries, banana, 3 egg omelet with chicken
"The Mind is the ultimate battle ground"
Posted by: Darin Deaton
WOD
Sunday, November 29, 2009WOD
Rest Day
Owen, Miles' younger brother after his baseline!
I know that to some, losing your "muscle milk" after your first CrossFit Baseline test is not appealing. But, it speaks loudly to the difference between CrossFit and traditional training. "Intensity, is the ingredient that makes the cake rise!" In other words, the amount of growth in your fitness and the product you receive, can be directly correlated to your intensity or lack thereof. Owen trained again with us yesterday and he learned a valuable lesson. Don't drink a large muscle milk shake before you do a high intensity Metcon Wod! He did much better on day 2 and was able to maintain his gastric integrity. It is the experience and ability to learn from it that continually allows us to better gauge our intensity and capacity to do work. Each Wod holds a new learning experience as to load, rep, movement, time and intensity capacity. It is our job individually as an athlete to determine our capacities and challenge them from that point moving forward. So, the next time your body says stop, ask yourself why? Sometimes we need to stop, but sometimes we need to push forward. You decide!
Paradox - "Failure is the key to success. See your failures as necessary to succeed!"
"Mechanics, technique and intensity" - Mechanics and technique will breakdown as intensity rises.
Posted by: Darin Deaton
WOD
Saturday, November 28, 2009WOD
5k
Post time to comments
CrossFit is built on many principles. While at the Black Box Summit recently, we heard Jeremy Theil discuss the foundatons of CrossFit and our CrossFit communities. I enjoyed what he had to say and hope that we can measure up.
The base of the CrossFit Community represents, Humility and Service. This does not mean that we are passive and give everybody everything. But, instead it better represents our desire and actions to serve our athletes and surrounding communities with the art and science of training and the energy that we have to help others live better lives. The second tier of the pyramid is built on Hardcore CrossFit training and CrossFit as a brand. These two principles represent how we train and what we use to train. It is the essence of CrossFit. The last principle, which is built on the others, is excellence!
Excellence is developed by serving others, training hard, and supported a strong brand and methodology.
It is our goal at CrossFit Fort Worth to serve our community, provide hardcore training using CrossFit methods and thus promote excellence!
"We choose our path...fate very seldom comes to us in our timing"
Posted by: Darin Deaton
WOD
Friday, November 27, 2009WOD
Open Gym/WOD (Team WOD if enough athletes can drag themselves out of bed after turkey day!)
Post time, loads, skills to comments
See ya at the gym!
Posted by: Darin Deaton
WOD
Thursday, November 26, 2009WOD
"Eat as much turkey, ham, good vegetables, salad, nuts and seeds and rest and recover and enjoy the blessing of your family and your life. Pray for those who are less fortunate and not able to be with their families at this Thanksgiving. Pray for our troops specificially. May God bless them and keep them safe, God speed!."
Post how much of a good time you had in the blog!
Remember we will be open tomorrow morning Friday the 27th from 6-9 with WOD's on each hour! Come and work skill, strength, programmed WOD, or if we have enough athletes in one WOD, we will do a great team WOD! Be blessed! I am thankful for all of my CrossFit Family! It has enriched my life to be a part of CrossFit Fort Worth.
"Train like you mean it. Own your fitness"
Posted by: Darin Deaton
WOD
Wednesday, November 25, 2009WOD
AMRAP in 10 minutes of
Overhead Squats 10 reps (weight is scaled to capacity)
Burpees 10 reps
Pull-ups 10 reps
Post rounds to comments
Thanksgiving Hours:
Thursday Closed
Friday 6,7,8,9 am WOD's
Saturday Closed
Count your blessings!
At this time of year, it is good to reflect on the days past and look forward to the days to come. I like to take some quiet time on occasion to think about the seemingly insignificant and larger things of life that I am blessed with. What a better time of year than Thanksgiving to begin the holiday rest with reflection on how your creator has blessed your lives. It is my family's sincere wish that you and your family have a blessed Thanksgiving! Be safe whether in town or traveling to see family. Now, on to other thoughts...
Training Insights
I have had a couple comments by athletes that they didn't,"feel," like they got enough out of a workout. I can honestly say that in almost two years of crossFit training, I have never felt under challenged. But, I believe that has to be an inside job!
Every athlete has to learn their capacity, limits and needed stimulus to cause the desired training affect. Now, there are some WOD's that by their design do not give us that adrenalin pumping, air gasping and writhing on the floor feeling, but they are not supposed to. There are three primary types of training, strength, strength endurance, and endurance. Each training mode possesses it's own signs and symptoms.
So, what makes one person feel spent and challenged and another not? It could possibly be load, reps, type of movement, capacity, etc... But, I do believe that one variable that can control the desired result is intensity or relative intensity. So, ask yourselves, at what work capacity and intensity am I training at? At the end of the WOD, what is the desired result?
Also, remember that their are many variables to receiving the desired results from training, nutrition, rest, recovery, stress, training intensity, type of training, frequency, genetics, age and etc...If you are not achieving the desired results, look at these areas for further analysis. In general, I would give the following recommendations for optimum results;
1. Zone or Paleolithic Diets or nutrition habits
2. Supplements to includes herbs, minerals, vitamins, fish oil
3. Training a minimum of 3 times per week once initial training familiarity and adaptation has occurred.
4. Training 1-2 days more at home with body weight training, skill work, flexibility, foam rolling
5. Rest and recovery time each week based on soreness, feeling of wellness and performance metrics
6. Personal development through reading books, social interaction and or spiritual development
7. Coordination of schedule based on desired training modes, strength, strength-endurance or endurance training
(if you attend only metcon WODs that is what your improving, and this is the same with strength WODs)
Training at it's optimum level needs to be well thought out, deliberate and purposeful!
Posted by: Darin Deaton
WOD
Tuesday, November 24, 2009WOD
Row 400 meters
HSPU (max effort)
Run 400 meters
Pull-ups (max effort)
Row 400 meters
Back Squats 185#/135# (max effort)
Run 400 meters
Ring Rows (max effort)
Post time to comments - Max effort performed until movement stops or coming down from bar or HSPU.
Great Oly lifting yesterday! Everyone's movement is improving. Keep practicing on your own. Remember to let us know who will be attending the Christmas Party and what you will be bringing. Just send us a message on the blog. Keep up the good work!
Posted by: Darin Deaton
WOD
Monday, November 23, 2009WOD
Hang Squat cleans 4x5, 2x3, 1x2
Rest
Three rounds for time of
Double Unders 20 reps
Wall Ball 20 reps 20/14
Knees to Elbows 20 reps
Post time to comments
Dutch teaching ladies the lifts!
Posted by: Darin Deaton
Sunday, November 22, 2009
WOD:
REST!
I am sure we could all use some rest, stretching, foam roller work, and good high protien food after the last couple of WODs. Enjoy the day off!
Meet Miles...After one of our members asked me yesterday "who's that guy", it occured to me that not everyone has met Miles. Miles is Darin's nephew, so by genetics a fairly outgoing and athletic guy. He works with us at our clinic in Bedford, and most importantly to all of you, he is training to be a coach at CF FTW. He has been apprenticing with Darin, Clayton and I (Tina), and will be taking his Level I Certification sometime after the first of the year. If you have not met him yet, you are certain to see him around soon, so say hi. Don't hesitate to ask him for help if you need it. He is always willing to lend a hand, and he already has a pretty good eye for movement since he has worked with us at the clinic for many years. We look forward to having him working with us, and know that you all will be encouraged by his upbeat attitude and boundless energy!
Posted by: Darin Deaton
WOD
Saturday, November 21, 2009WOD
"Big Mike Programmed - Black Box Summit WOD"
Three rounds for time of
Thrusters 5 reps 135/95 (Start each rep at the floor. Scale weight and/or break down into elemental movements if needed, squat clean, power clean then front squat, push jerk or split jerk)
10 meter Shuttle Runs 5 reps
KB Swings 25 reps 1.5/1 pood
Post time to comments
Black Box Summit Presenters - Some of the greatest minds and athletes in the world of fitness training -Dutch, Coach Rutt, Robb, Nicki, Aimee, Greg, James, Carey, not pictured Jeremy
Wow! What a day yesterday. I missed not being in the gym though. We had some great lectures and I plan to bring back the best information to help us create a better box! I am increasingly impressed with the quality of minds and athletes in this community. We are very fortunate to have athletes of this caliber and be able to learn from their experience to help us all reach to higher level of fitness. As athletes, we must all work toward finding out what we want from our time at CrossFit Fort Worth. Developing solid written goals on accurate measurements and metrics is part of that process. Realizing how your body is adapting to training intervention is also part of that process. As we work toward and enjoy the Thanksgiving Holiday rest, take the time to contemplate your goals and where you are going. Thanks for allowing me to be a part of your fitness life and for being my friends.
"FIRST ANNUAL CHRISTMAS PARTY & DANCE" - December 16th, 6:30 pm
You won't want to miss it! Awards, food and fun!
(click the link under Upcoming Events to get the details)
Posted by: Darin Deaton
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