Run 800 meters

18-16-14-12-10-8

Pull-Ups (weighted pull-ups if able)

Wall Ball 20/14

Push-ups (weighted push-ups if able)

Run 800 meters

Rest

Skill Work-Double Unders

Mud Run 2009 - Miles and Clayton arise from the pits

This picture embodies the spirit of our athletes! Keep pushing and never give up! Max cleans were definitely well received last night. Several athletes hit PR's. If you hit a PR yesterday in the clean WOD, please let us know so that we can post that on the white board and in the blog.

"Fight the desire to train toward your strengths and break the boundaries of your weaknesses."

Clean 1-1-1-1-1-1-1

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DFW Mud Run 2009 - Team 2 Co-Ed - Elisabeth, Marilyn, Ranae, David, Clint

We are still waiting for the official results and placings, but we do know the times our teams finished with. All Male Team finished in 8th place out of over 80 teams with 1:07. Co-ed 5 Man Team had a time of 1:37, and T2 (two person co-ed) team had a time of 1:27. Congrats to all, lots more pics to come!

Rest Day (unless anyone wants to do another Mud Run! Just Kidding.)

CrossFit Fort Worth Endurance Teams

I am so proud of all our athletes. We had three teams from CrossFit Fort Worth and there was one team from employees of Riata Therapy and their friends. Everyone finished strong and in great form. Listed below are the teams and their athletes;

T2 Co-ed Team Matt Doane

Nikki Castanza

5 Man Co-ed Team Elisabeth Roper

Ranae Fithian

Marilyn Angel

David Bennett

Clint Stimson

5 All Male Team Miles Knupp

Clayton Martin

Matt McCraney

Todd Roper

Darin Deaton

These athletes, except for me, deserve a big "attaboy!"  They represented not only CrossFit Fort Worth but CrossFit affiliates throughout Texas as well. The finish times will be posted in the next couple of days. All of our teams had great times! Lots more pics will be posted in the gallery as soon as we can get them all organized. Their covered in MUD!!!

3 Rounds for time of

60 yard sprint (to the yard fence and return)

Deadlift 15 reps 205/165

GHD Sit-ups 20 reps

Squats 25 reps

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"One of our visiting athletes recently - Bill"

OK folks, here we are at the day of the MUD RUN!!! Come down and see our teams compete. Our first team of runners will start at 12:00 pm.  Go to La Grave field, park, and then walk over the Trinity River Levy to see the starting line of the race. CROSSFIT FORT WORTH and RIATA THERAPY SPECIALISTS have a vendor tent set up there. Come and support all of our runners! Most of our runners will be in camo pants and long sleeve red shirts with CrossFit Fort Worth on front.  Lots of pics to follow.

AMRAP in 12 minutes of

KB swings 15 reps 1.5/1 pood

Pull Ups 10 reps

Burpees 5 reps

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Matt Cranking out ring rows!

Tomorrow is the big day for our Endurance Teams! The Mud Run is Here! Come out and support your fellow athletes. The race will start at 12:00 pm for the first team. Park at La Grave Field in Fort Worth and walk over the Trinity River Levy and you will see the start of the race. We have a vendor booth set up at the starting and finish line area near La Grave Field. Look for our athletes in long sleeve red shirts and camo pants. See ya there!

Four rounds for time of

Run 800 meters

Hang power cleans 10 reps 95/65

Box Jumps 20" 15 reps

Situps 20 reps

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"Quiet before the Storm"

Two more days and we will be "Runnin in the Mud." Come out and watch the Mud Run at the Trinity River. The first team will be running at 12:00 pm. Parking is available at La Grave Field where the Fort Worth Cats play. Go to the Mud Run link here on the home page to get exact directions or a map. We look forward to seeing folks out there! We will have only 3 classes on Saturday morning, 7am WOD, 8am Elements and 9 am WOD. 

Clean and Jerk 75% 1x5, 80% 1x3, 95% 1x1

Clean Deadlift 110% of clean 3x4

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Rest

40-30-20-10-5

Wall Ball 20/14

Double Unders

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"The Box is Hopping"

Mechanics, consistency, and Intensity! Three guiding principles first established by Greg Glassmen, founder of CrossFit. We build our ability on these principles to insure the quality, and safety of our training and to provide a foundational bedrock of development. We start with learning the mechanics in the Box and then practicing the movements on our own outside the Box. This then develops a consistent pattern of movement that is supported by neural engrams. And then lastly, we increase the intensity to a level where we rise to the point of form break at a safe level and maintain that capacity as our ability will allow. This progression is key to safe and efficient training. Those who follow it, succeed!

Back Squats 5-5-5-5-5

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Great "Michael" times yesterday! Many of you decided to add on the bonus endurance work, way to go. 

"We often forget about those things that are most important, until they are no longer here..."

"Michael"

Three rounds for time of

Run 800 meters

50 GHD Hip Extensions

50 Sit-ups

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(*Endurance Team bonus: add 400 meter run, 25 20" box jumps, 250 meter run, 25 pull-ups, 1000 meter row after completing Michael)

Rest Day

The CrossFit Endurance Teams are running at Eagle Mountain Park off of Boat Club Road in Fort Worth @ 1:30 pm today.