Workout of the Day

Thursday, April 30, 2009

HQ WOD:
"Elizabeth"
21-15-9 reps of:
Clean 135 lbs
Ring Dips
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CF FTW WOD:
21-15-9 reps of:
Medicine Ball cleans
Dips
Deadlifts
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Corey, Aaron, Clayton, Todd

Ashley "mighty mo", T-roy, Jenn

"Faces of CrossFit Fort Worth"
Classes keep getting better and better!  Everyone is working well together no matter what their level and generating great intensity.  If I didn't know better I would think you had all drank the koolaid! If you have not given us feedback on the class schedule please do so.  We will decide Friday on the added class times for next week. Also, go to http://www.crossfit.com/cf-info/excercise.html#Oly and review the video demos of clean techn ique.

Workout of the Day

Wednesday, April 29, 2009

HQ WOD
Rest Day

CF FTW WOD
Four rounds for time;
500 meter row
15 GHD Sit-ups
10 Overhead Squats

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We are working on adding classes to the schedule calendar!  If you have a particular time during the day when you would like to see classes added, please comment on the WOD blog or contact us directly.  Proposed added class times are, Tues/Thurs at 6:00 pm and/or possibly a later morning class also on Thursday at 8:00 am.  Thanks for your input, it matters!

Workout of the Day

Tuesday, April 28, 2009

HQ WOD
Shoulder Press 1-1-1-1-1-1-1 reps
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Alternate WOD
For those members that have not performed personal max for body weight movements, we will be doing that today. Pull-ups, Squats, Sit-ups, Dips, HSPU, and Push-ups. Again, historical data gives us a greater perspective of our journey!

CHECK THE VIDEO LINK ON THE HOME PAGE! We will be posting new links to videos in our video gallery on a regular basis for information, skill training, motivation and just down right fun!!! The first video link posted is a great historical perspective on where CrossFit started and where it has gone. Simply put, there is not another training system out there that can give us the results that CrossFit generates.

   "Lookout volleyball players, 
     this girl is getting ready"

Workout of the Day

Monday, April 27, 2009

HQ WOD:
Five Rounds for time of
95 lbs. Sumo deadlift high-pull, 21 reps
21 Ring dips

CF FTW WOD:
For all new members that have not established PR's for body weight exercises, ie/ pull-ups, sit-ups, dips, push-ups, squats, etc...we are going to devote time to establishing these values for historical data collection and progress tracking. To evaluate where you are at, it is important to know where you have come from!  We will do this in the WOD's this next week and record the values within the Performance Journals.  Adequate rest intervals will be given in between exercises.  Don't worry, you will still feel adequately challenged by the baseline establishmnet of your CrossFit data! We look forward to using this data to assist you in your fitness endeavor.

Matt does 100 Inverted Burpees and then does the, "Hang the Sign WOD!"

Workout of the Day

Sunday, April 26, 2009

HQ WOD
Three rounds, 21-15-9 reps for time of:
95 lbs Squat snatch
Chest to bar Pull-ups
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Please read this! Since several of our members are new to CrossFit, I felt it appropriate to discuss the importance of journaling.  CrossFit exist today due to countless comments, journals and communication between the community of athletes that have used it as their training method. The CrossFit Journal is a great example of compiled data, experiences and information that exist because someone chose to reocrd it. 

Journaling and logging your workouts (WOD) is pivotal to the success of your experience as a CrossFit athlete. I have heard it said, " if it is worth doing, it is worth writing down." Recording your experiences give you the ability to track your progress, determine patterns of weakness, develop accountability, determine what training modes are most effective, etc, etc, etc....... This is why we give all of our members a tool, The Performance Journal, at their first Elements Class. This tool allows you to record your experiences as they occur.  Memory is great, but for most of us it appears to have its limits.

So, use your Performance Journal.  Bring it to your WOD, record it, and then track your progress over time.  Also, journal your nutritional habits.  Nutrition can be the single most overlooked area of training influence.  We will discuss that on another day.  If you need help using your journal, please let your coach know so that we can be effective in helping you reach your fitness goals! We will be looking for those journals at the gym!

Workout of the Day

Saturday, April 25, 2009

HQ WOD
Rest Day

CF FTW WOD
Tabata Something Else
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following;
Pull-Ups, Push-Ups, Sit-Ups, Squats
Score by total number of reps

"Train with your Brain not just your Brawn"

Everybody enjoy your elements classes or WOD today.  I will be at the Exercise Certification at the Fort Worth Police Academy. We are seeing great growth, so continue to talk it up with your friends and family!  We will be adding classes this weekend to the schedule.  Have a good one!

Workout of the Day

Friday, April 24, 2009

"Michael"
3 Rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups
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CrossFit Fort Worth's "First Family" the Martins

The Martins are our first family to join and boy did they rock the house yesterday! Clayton is a Level 1 CrossFit Trainer and has been training in his garage for the last 3 years.  He and his family enrolled, and they have all done baselines with us. His wife Jamie, oldest daughter Shelby, and Brooke all had baselines right at 7:00 and below. Clayton had a PR on "Filthy Fifty" that kept us all on our toes.  These guys are going to be great to train and bring that family atmosphere we want at CrossFit Fort Worth. I think you'll be seeing them on the leader boards often. Congrats to the Martins for being our first family!

Take a look at the Member Highlight in the left column and newly added members in the gallery!

Workout of the Day

Thursday, April 23, 2009

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Alternate WOD:

Scale the HQ WOD to 20 reps for each exercise activity

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"Pierce meets Pukie"

Congrats to Pierce for getting the chance to meet Pukie during his baseline! Pierce gave extra effort during the baseline. He definitely won't have a problem with intensity when CrossFitting.  Again, great intensity Pierce!

Workout of the Day

Wednesday, April 22, 2009

HQ WOD
Deadlift 1-1-1-1-1-1-1
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CF FTW WOD
Four rounds for time
5 Burpees
10 Wall Ball 20#
10 Pull-Ups
5 Ring Dips
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We continue to grow, grow, grow!  We had a great WOD yesterday.  Our classes are filling in and members are being added daily.  We are working on increasing our class schedule but we need your help! Tell your friends, family members and co-workers to come CrossFit with us!  Also, check out the gallery as we have added a Members section that will have the pictures of all of our members.

Workout of the Day

Tuesday, April 21, 2009

HQ WOD
Rest Day
CF FTW WOD
Four rounds for time
Run 800m
50 Squats
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We are having an added Elements of Fitness Class 1 today at 5:30 pm.  If you are a new member and you have not had elements training classes, please contact the office to schedule your classes. Welcome to all the new members!