Workout of the Day

Saturday, March 21, 2009

For time:

225 lbs Deadlift, 21 reps
Run 800 m
225 lbs. Deadlift, 15 reps
Run 800 m
225 Lbs Deadlift, 9 reps
Run 800 m
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Deadlift Technique Link

Refer to the deadlift technique link for proper execution of the exercise.  If you have not performed deadlifts before, go light in weight and scale to your individual needs. Form is more important than resistance!  Good mornings may also be substituted for the deadlifts with body weight, double reps.

Workout of the Day

Friday, March 20, 2009

Rest Day

Alternate WOD:
Perform Burgener Warm-up and Skill Transfer
CrossFit Journal-Burgener Warm-up Link
Run 5k

Pull-up System being built at CF FTW.  We can't wait to get on the thing and swing!
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Workout of the Day

Thursday, March 19, 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Alternate WOD: If not able to perform pull-ups work on transitional pull-up skills with assistive band, gravitron machine or jumping pullups.  Athletes can also perform alternate WOD posted below.

AMRAP in 20 minutes
400 m run
20 Kettlebell swings with 1.5 pood KB
20 GHD Back extensions

Missing your fitness goals? Check your diet.  The diet is usually the last stronghold of habit change that can take your fitness to the next level.  See the links on the homepage to learn more about healthy eating and how to balance good food with good nutrition!

Workout of the Day

Wednesday, March 18, 2009

Perform Burgener Warm-Up and Skill Transfer before WOD
Split Jerks

1-1-1-1-1-1-1 reps

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Alternate WOD

5 Rounds For Time

12 - Overhead Squats 65#/45#
100 ft - Walking Lunges
20 - 20 " Box Jumps

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After I was so graciously tortured by "Murph" last night it brought to mind how fortunate we all are to have the personal freedoms that we do.  I think sometimes we forget how costly our freedoms have been to others.  Take the time today to thank someone who serves in any role or capacity that maintains or protects your personal freedoms.  "To him much is given, much is expected..."

Workout of the Day

Tuesday, March 17, 2009

"Murph"

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1 mile run.

Darin and Michele visit CrossFit NYC-"The Black Box"

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Workout of the Day

Monday, March 16, 2009

Rest Day

"Drillin for Skillin" - Coach Burgener

For movement training and memory, perform Burgener warm-up and transfer skills.

Set a goal to perform warm-up and transfer skills once a day even on MetCon WOD's.  Performing this training will increase the proficiency of all lifts, skills and prepare the athlete for more efficient movement during olympic lift development.

Workout of the Day

Sunday, March 15, 2009

"J.T"

21-15-9 reps of;

Handstand push-ups
Ring dips
Push-ups





I learned that I didn't know squat about the snatch.  I have never seen a piece of PVC pipe be so affective at humbling what I would consider an elite group of athletes.  Coach Burgener and his staff showed us how it's supposed to be done.  See the attached picture to review the steps of the snatch, the Burgener warm-up progression and transferrable skills.  Wow, this is good stuf!

Workout of the Day

Friday, March 13, 2009

Five rounds for time;
155 pound Hang squat cleans, 9 reps
15 ft, Rope climb, legless, 3 ascents

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Hit the bottom of the squat and then power back up! Julie doing WOD.


Hang Power Clean Video Demo

Workout of The Day

Thursday, March 12, 2009


Enlarge image

Just like Jesse is being launced by Patrick, CrossFit FTW has launced its website!!! We are fired up!!! Posted here is the CF HQ WOD. We are excited about impacting the fitness community of Fort Worth and surrounding areas. Our goal-Forging Elite Fitness for Life!