Workout of the Day

Wednesday, June 10, 2009

CF FTW WOD
For time
Tire Flips 10 reps
Tire Jumps 50 reps
Tire Slammer (8#/10# sledge) 40 reps
Burpees 30 reps
GHD Situps 20 reps
Muscle-Ups 10 reps
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New Member, Clint, finishes a clean & jerk!

If you have logged onto the new schedule, you may have received one of several messages.  Let me assure you that we are working on getting everyone setup, but it does take time. Since we have had several different payment methods prior to going onto the system, we are loading people in as they go to auto payment. If you go into schedule and it asks for which membership you want, or it asks for you to pay, choose the schedule unpaid option. This will be resolved when everyone's payment information is loaded.

BTW, great effort today on EVA!  Eva is a tough benchmark WOD and challenges even the most metabolically conditioned athlete. So, keep up the good work!

Workout of the Day

Tuesday, June 09, 2009

CF FTW WOD
"Eva"

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

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Enlarge image

"Like father, like son. Shaping the concept of fitness of our youth."

Workout of the Day

Monday, June 08, 2009

CF FTW WOD

Five rounds for time of:
135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps

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Remember to visit the Forum for information on topics that relate to training. I recently posted a topic on Nutrition and will be adding to the posting throughout this week. We are working on re-tooling the homepage and navigation bar to be even more effective in being an information tool for our members. Also, check out new links added to the CF FTW Toolbox! The Toolbox will be where software tools, forms, etc...will be located.

Workout of the Day

Sunday, June 07, 2009

CF FTW WOD
Rest Day



Aaron Russell, CF FTW member, trains even while in transit to deliver supplies to our troops. 3-2-1 go, Aaron!!!

This is the first of many discussions and writings on Training, recovery, and the body's response to injury.

When we CrossFit, we are introducing to the body a "Shock and Alarm" stimulus that the body must respond too. The body has three phases of response during and after external stimulus or CrossFit Training; shock and alarm, adaptation, and super-compensation. When we perform CrossFit workouts, we are immediately requiring the body to respond to the applied demands through both local and systemic reactions. The body at the cellular and system level turns on certain functions of hormonal control, fuel transport and development to attempt to handle the tasks at hand. During the phase of shock and alarm, the body has homeostatic disruption. This presentation of stress causes emergency management for survival, is usually of short duration and can ellicit fitness decrement (loss of performance). Hans Selye MD was the scientist who developed the theory of this General Adaptation Syndrome in 1936. So, how does this apply to us as CrossFit athletes?

When we train, our bodies have to respond to the disruption in homeostasis.  This disruption causes our bodies to turn on it's local and systemic processes.  This allows us to begin the process of adaptation to handle the training stress. It is this shock and alarm response that we need to cause change to our fitness.  Many exercise programs simply do not ellicit the level of response required to significantly turn on these processes and cause growth at the level that CrossFit does. If we compare CrossFit to other exercise forms, most other exercise can be considered likened to a fire cracker, and CrossFit, the Atom bomb!

Workout of the Day

Saturday, June 06, 2009

CF FTW WOD
4 Rounds for Time of;
Clean and Jerk 115 lbs 10 reps
Double Unders 20 reps
Sit-Ups 30 reps
Air Squats 40 reps
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http://library.crossfit.com/free/pdf/53_06_
Burgener_Warmup.pdf
(CrossFit Journal Link for Burgener Warm-up)


"Think you're tired after you train.  We never know what
we might be up against!"

For those who have tried to schedule for classes or the Olympic Lifting Seminar, you may have run into one of the following responses from the system; you could not finish enrollment until you completed elements training, you did not pay for a membership/series to schedule, or you did not have clearance to schedule. 

All of these responses will be resolved this weekend.  Continue to come to classes even if you can't schedule.  Your memberships are fine, and we have not loaded everyone into the system yet. Thus, it may not recognize you as having paid for a membership.  Also, if we do not have a credit/debit card on file for membership payment, we need to get that from you to set-up auto payment.  Thanks for your patience, eventually we will all love the new system!

Workout of the Day

Friday, June 05, 2009

THE NEW SCHEDULE IS LIVE! Once in the schedule, create a user account and then e-mail us at dld@riatatherapy.com.  We will then clear your account and verify it for use. This is going to be a great tool for us!

CF FTW WOD
"Jackie"
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"That must be a mis-print.  I think it says, Puke!"

We don't mess around with training. Our goal is to provide the tools and intervention needed to help all of our members achieve elite level fitness! Today, we will be receiving another shipment of new barbells, bumper plates, abmats, rings, bands and etc.... As we grow in size, so does our need for more tools of the trade. Also, remember to check out the new scheduling system and register for Dutch's Seminar on Olympic Lifting! Good work to all of the members that did the interval running yesterday. Keep up the good work!

Workout of the Day

Thursday, June 04, 2009

CrossFit Fort Worth will go live with the new schedule after 3 pm today!!!

The schedule is located on the same web-page.  Navigate to the Classes/Schedule Tab, and then click on the calendar.  Once you are into the schedule, you will need to create a user account and then be approved to access the schedule.  This approval process is to insure the security of your information and the site.

The new scheduling software rocks! Some of the new functions will include, your own account to track information, scheduling for classes, seminars and special events, online store and more. In the schedule, you will be able to schedule recurring multiple WOD's without having to go to each day and then schedule. This should save you time! If you have any questions, don't hesitate to ask your coach or the staff at CF FTW. We look forward to better serving your needs through this application.

CF FTW WOD

1600 meter Run
Rest 5 minutes
800 meter Run
Rest 3 minutes
400 meter Run
Rest 1 minute
200 meter Run

Post time for each Run interval and total time for the Runs.

"No IPOD, no problem! Have Harley, rock the WOD!"

Great effort today with the WOD by all of our athletes!  Several members commented about having a problem or weakness that the WOD exposed. They seemed frustrated? CrossFit is designed to expose our weaknesses and improve our performance.  That is why we're here! 
Embrace your weaknesses, and wherever you find yourself struggling, take each challenge as it comes. It only gets better as you take your monster down one WOD at a time. In due time, you look back at your journal and go WOW!

Workout of the Day

Wednesday, June 03, 2009

CF FTW WOD

One round for time of;
Kettle Bell Swings 1.5 Pood 50 reps
Burpees 50 reps
Knees to Elbows 50 reps
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"Intensity"

Workout of the Day

Tuesday, June 02, 2009

CF FTW WOD

3 Rounds for time;
800 meter run
100 ft walking lunges 45 lbs. barbell
Deadlifts 12,14,16 reps 185 lbs/135 lbs
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" After the "Barbara" Storm"

Way to go CF FTW members! You guys rock! Every athlete today gave great effort and intensity toward one of the Benchmark CrossFit WOD's, Barbara.  For many of our members it was the first experience with Barbara. Wow!!! Constantly varied, high intensity, functional movement.  Got to get me some!

Workout of the Day

Monday, June 01, 2009

CF FTW WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

"Clayton cranking knees to elbows!"

I was looking at this picture of Clayton doing knees to elbows and what a great example of the power of the shoulder closing mechanics! While actively pulling up with his hip flexors, he is actively pulling down with his shoulder extensors, lats, post deltoids, triceps, etc... So, when working to develop stronger knees to elbows, also incorporate the transitional skills for kipping by opening and closing the shoulder and generated the pivot of movement at the shoulder joint.