WOD Blog

Tuesday, June 30, 2009

CF FTW WOD
"Karen"
For time
Wall Ball 20# ball 150 reps
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I was watching our athletes yesterday perform the WOD and it hit me, what a great group of people we have to train with! The beauty behind the CrossFit model of training are the strong bonds that we develop when we "suffer" together. It is this "community" that makes our gym more than just a gym. It is a school of fitness, where each athlete is taught, trained and then developed to become the athlete that they want to become and achieve their fitness goals.
 
It is very little about egos and more about intellect and a passion to achieve our own individual physical goals to improve the quality of our lives. I enjoy seeing the changes in each athletes performance and there are many to name. Keep working on perfecting movements, pushing yourself to that next level of performance and gaining greater knowledge!

This Friday we have changed the schedule and moved the 5:30 pm class to 8:00 am.  Please make not of this change for your schedule. We have done this due to July 4th holiday and at member request. Saturday we will have a 7-8am and 8-9am WOD and then whoever wants to go to a late breakfast, I'm game! Keep checking the What's New Section of the Home Page as we are planning a Running and Nutrition Seminar.

WOD Blog

Monday, June 29, 2009

CF FTW WOD
Four rounds for time of
400 m run
20-15-10-5 reps
Deadlifts (225#/175#)
Pull-Ups
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Movie Night for,"Every Second Counts," July 9th @ 6:45 pm

Remember to shoot us an email if you are planning to attend the Movie night in less than 2 weeks. We are planning food and drinks and need to get a head count. Also, for this Friday and Saturday we will be making changes to the schedule due to the Fourth of July Holiday. Be sure to check out the schedule to plan your training for the holiday! Day 27 for the burpee challenge! Keep up the good work.

WOD Blog

Sunday, June 28, 2009

CF FTW WOD
"Annie"
For time
50-40-30-20-10
Double unders
Sit-ups
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Before I started CrossFit I never would have thought as running as a skill, now I do. Just like gymnastics or any ohter sport, running is a skill with intricate details and techniques to make us more efficient, faster, and more able to perform. We will be exploring new skill techniques and drills in the next couple of weeks to make us more efficient at running.  Day 26 on the burpees!

WOD Blog

Saturday, June 27, 2009

CF FTW WOD
Rest Day

This is one way that you can try to get fish oil for the healing and rejuvenating affects of omega-3/6 fatty acids! But, I would recommend that there are better ways. Every athlete that is training for optimum performance ought to take a look at the reported benefits of what fish oil can do for your body. This link discusses the benefits of fish oil and regular exercise in controlling body wieght/loss. There are also several other resources in this link under Fish Oil that are interesting.
http://www.zonediet.com/tabid/130/itemid/520/Fish-oil-plus-exercise-may-banish-body-fat.aspx
Here are some weblinks for looking at quality products available to supplement your diet with fish oil. I have also researched a product that suprisingly Walmart sells, Spring Valley Omega 3 Fish Oil 1200mg, and it meets purity standards and is very cost effective.  I would feel confident that if an athlete took any of these products they would be receiving the benefits of Omega 3-6. Also, check out the Elite Athlete link on the Zone website for more information on why/how a zone type diet supports better athletic performance. Later!

http://www.purityproducts.com/
http://www.advocare.com/Products/ItemDetail.aspx?itemCode=W2002&id=D
http://www.zonediet.com/OMEGA3/tabid/64/Default.aspx
http://www.costco.com/Browse/Product.aspx?Prodid=11248464&whse=BC&topnav=&browse=&lang=en-US

WOD Blog

Friday, June 26, 2009

CF FTW WOD
Open Gym

Choose from one of two WOD's or do your own WOD!
Pick one WOD from earlier in the week that you have not performed or perform the following WOD for time.

400 m run
25 burpees
25 situps
400 m run
25 pullups
25 box jumps 20"
400 m run
25 pushups
25 KB Swings (1.5/1 pood)
Post time to comments
 

Don't forget to do your burpees! Today is day 24! Great work by all yesterday. Isn't it amazing how one movement can hit you so hard! Keep up the good work. Today the gym will be open 7-9 and will be an Open Gym format. 

WOD Blog

Thursday, June 25, 2009

CF FTW WOD
One round for time of;
Kettlebell Swings 100 reps (1.5 pood/1 pood)
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"Un-conventional training = Un-common results"

I sometimes wonder why we crossfit? After all the pain, sweat, heat, grueling soreness, and constant assault of WOD's that never seem to get easier, the answer is simple, it works! The black box and constantly varied, high intensity, functional movement works.  There is method in the madness.

This brings us to this point. Every athlete has to find what works for them. Training schedule, intensity, movement, nutrition, rest, attitude, it all has to come together so that each athlete finds what I like to call, "rhythm." There is no better way for me to explain it. But when you are training, eating, thinking and resting right, you know it. Find what works best for you! Recognize where you are in your training.  Are you under-training, over-training or training just right?  Work with your coach to know where you are at in your training maturation. Ask questions and talk to your coach about how you are feeling, what WOD's you feel hit you hard and which you excel in. Our goal is to have each athlete reach their potential and maximize their results to develop elite fitness for life. For every individual this is different, but one thing is for sure, it is attainable!

Look to the left at the WHAT'S NEW @ CROSSFIT FORT WORTH! Come join us for MOVIE NIGHT @ CROSSFIT FORT WORTH! See posting for details.

WOD Blog

Wednesday, June 24, 2009

CF FTW WOD
AMRAP in 20 minutes
Squat Cleans (95#/65#) 5 reps
Pullups 10 reps
Abmat Situps 20 reps
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"Burpees, burpees and more burpees"

"Even Batman does Burpees"
Good to see everyone yesterday! Here is a little burpee picture to get you guys started on sending us pics doing burpees wherever and whenever you can. We will post these in the gallery and give a special prize to the most creative burpee pic. BTW, while doing my burpees at Fiesta Texas, I had a lady sitting in a beach chair next to me keeping count of them. She was quick to let me know what the count was.  Sounds like everyone enjoyed working with Tina more. We are working on getting her more classes on a regular basis.

Remember to stay hydrated well during training in the heat. Please consume atleast 12-16oz of Low Cal G2 or water prior and after training. Don't drink right before training but within 30 minutes prior to allow absorption of fluids into the body. Watch each other during running WOD's also to insure no one is getting in trouble. Symptoms of heat exhaustion/stroke are disorientation, lack of sweating, pale appearance, lack of focus in gaze and collapse. Some of you may have thought I just defined CrossFit!

WOD Blog

Tuesday, June 23, 2009

CF FTW WOD:

For time:
1 mile run
wall ball (20#/14#) - 30 reps
800 m run
kettle bell swings (1 pood/35#) - 30 reps
400 m run
push press (65#/45#) - 30 reps

Post time to comments.



100 day burpee challenge day 21.  Our CrossFit FTW Total Athlete participants LOVE them some burpees!  Keep an eye on the site to see who else loves burpees...and be sure to get pictures of you, your friends and family doing burpees out and about.  We'd love to share them.

Thanks to all of our members for participating in the burpee challenge, and for giving such great effort during all our work outs.  Darin is right, we have a GREAT community of athletes.  CrossFit is even more addictive because of great people like all of you.  We are so excited to be training all of you!  Thanks for choosing CF FTW!

WOD Blog

Monday, June 22, 2009

CF FTW WOD:

3 rounds for time:

Squats 30
Push ups 10
Squats 30
Sit ups 20
Squats 30
Box Jumps 30

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The squat, as most of our members know, is one of the fundamental movements of CrossFit and life.  So, today we are going to HAMMER the squat!  Check out Matt's excellent form in the picture above. 

Speaking of fundamentals, if you have not taken the Elements I class yet, there will be a class TODAY at 12:30.  It's not too late to sign up, call or e-mail Tina (817-925-8170 or tina@riatatherapy.com) if you would like to come.  Remember that you need to take Elements I and II as soon as possible after you join to get the most out of the daily WODs. 

Last but not least, don't forget the 100 Day Burpee Challenge.  Today is day 20!  Lots of members have been getting caught up lately.  Let's all stick with it!  If you get any pictures of yourself or fellow members/athletes doing burpees out and about, please e-mail it to Darin or Tina (dld@riatatherapy.com or tina@riatatherapy.com).  And don't forget to welcome the D-man back.  He'll be back in the gym Wed.

WOD Blog

Sunday, June 21, 2009

CF FTW WOD

Dead Lift 3-3-3-3-3

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Since we are all missing the Dman, I thought we'd check out his dead lift form as we prepare for the WOD today.  Take a look at the way his scapula (shoulder blades) are directly over the bar, his back is nice and straight, abs are tight, feet are directly under the bar, and the bar is being dragged straight up his legs.  If we could see his hands, I know we would also see his hook grip.  The dead lift is a great functional lift and has so many life applications when performed correctly.  So get ready...we love us some dead lifts!

Remember, if you are a new member and have not yet taken your Elements classes, we will be having an Elements I class TOMORROW, June 23rd, at 12:30.  It is not too late to sign up, but since it is not the usual time for this class, please call or e-mail Tina (817-925-8170 or tina@riatatherapy.com) if you are interested in participating.

AND, last but not least...Burpee challenge day 19...don't forget those burpees!