HAPPY NEW YEAR !

AMRAP in 20 minutes
Squat Cleans (95#/65#) 5 reps
Pullups 10 reps
Abmat Situps 20 reps

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This is what we do here at CrossFit. Sometimes we are aware of our weaknesses and sometimes we are not. It is our job to find these weaknesses, expose them and then improve upon them. There are some WOD's, like JT, that do just that. It is important that we realize that the lack of ability to complete a WOD like JT or perform the movements as prescribed is not an indictment of failure. It is simply the recognition of our weaknesses and desire to, "seek and destroy." This exposure to reduced capacity makes us better athletes. It is human nature to want to train in a mode that is controllable or achievable. But without the intervention of tasks that exceed our capacities, our capacities will never increase. Remember, that it is always this "seek and destroy" attitude that sets CrossFit apart from other training methods or environments. We seek out what we can't do or do poorly, do it and continue to do it until we destroy that weakness. It will happen!

Back Squats 3x5

Rest

'JT'

21-15-9

Handstand Push-ups

Ring Dips

Push-Ups

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Jenny Pushing through Push-Ups!

Split Jerks 3x5

Rest

Three rounds for time of 

Row 500 or Run 400 meters

KB Swings 10 reps 1.5/1

Box Jumps 10 reps 20"

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Snatch 3x5

Rest

4 Rounds for time of 

Front Squats 8 reps 135/95

Pull-Ups 10 reps

Sit-Up Burpees  12 reps

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The real cost of Government Controlled Healthcare

I hope this doesn't offend anyone, but stuff happens. CrossFit Fort Worth is not only about improving our fitness, but we are also concerned with the overall quality of our lives. Right now in our nation's capital, a battle is being waged for healthcare freedom. Whether you are a democrat, republican or independent, it does not matter. What does matter is that we all realize that bigger government or more governmental control never solves the problem. On the contrary, historically if you analyze when the government has controlled our operated a program, business concept, etc., the results are never as good as in the private sector. For example, US Postal Service vs Fed-Ex, UPS. Or more specifically, the VA Hospitals vs private sector healthcare. National Healthcare is not about providing quality, cost effective healthcare for all Americans. It is more about creating governmental control over another area of freedom in our lives. Read between the lines. Contact your Senator or congressman today and let them know that you do not support nationalized healthcare or the healthcare bill. Let's be people, not "sheeple."

Rest

Heavy Good Mornings!

Five rounds for time of

400 meter run

50 Squats

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"That's how we row-l"

Christmas Day 2009

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Merry Christmas from the Coaches of CrossFit Fort Worth! We couldn't resist but to do a WOD on Christmas Eve afternoon before spending the rest of the day with our families. We had a great strength WOD, did some killer L-sits and then decided to take advantage of the snow flurries. In honor of Christmas Dec 25th, 2009, we decided to do a quick WOD with 25 "jingle bells (kettlebell burpees) and 25 gift box (box jumps). Merry Christmas, enjoy!

Christmas Eve

Merry Christmas to all!

Have a great holiday with your family. Take the time to enjoy the gifts that you have been given. The greatest gift that I have is my relationship with my Savior, Christ. I would be remiss if I did not recognize Him, the reason for the season. Enjoy all of the festivities associated with Christmas! I am thankful for my family and you, our athletes! It is a gift to be entrusted with your fitness and to walk with each of you through whatever journey you may take. Again, Merry Christmas!

Cleans 3x5

Rest

Tabata Pull-Ups

Complete 20 secs of work/10 secs of rest for 8 cycles or 4 minutes

Post repetitions to time or lowest repetition count per cycle

Brady meeting his first full CrossFit WOD @ CFFTW

OK guys get ready. Look for Brady coming up on the leader's board. He, Matt Doane and Winston Smith posted some killer times on Karen last night. Brady is a coach at Fort Worth Christian School. previous college athlete and closet CrossFitter. He has been CrossFitting on his own prior to joining us. So, get ready for some competition guys!

"Man was meant to hunt and gather, not rely on social programs and oversight..like all species, take away man's need to provide for himself and he eventually loses the ability to do so..."-D Deaton

Push Press 5x5

Rest

"Karen"

Wall ball 150 reps 20/14

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"Welcome back to that same old place that you've thought about..."-Welcome Back Kotter

Oh, that familiar place. This is the feeling we all never forget. It is that,"I think I'm gonna die feeling." BTW, we never actually do. But, no matter how often I do CrossFit WOD's, I still get that nervous, overwhelmed feeling. This is actually not only mental but also physiological. When training CrossFit style, there is an incredible nuero-endocrine response with a spike in hormonal activity. This creates an "adrenaline rush" that is hard to explain to others. This in turn is then translated into an emotional response that you remember when training returns again.