Four Rounds for time

Row 500 meters

Hang Cleans 15 reps 95/65

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Student Endurance WOD

Run 1600 meters at 85% tempo, and then run 1600 meters at 95% tempo

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"Athletes teaching athletes" 

This is one of my favorite pictures of our members. Ashley, in the purple, is no longer with us because she is at SMU law school. But Melisa and Marilyn still train at CF FTW. This is why we started CrossFit FTW! It was one of my goals to impart to other athletes the skill, knowledge and science of training. It is the whole concept of, "Give a man a fish, and he will eat for a day. Teach him to fish and he will eat for a lifetime." It is our goal that our athletes forge elite fitness for life! Seeing this type of interaction shows that the dream is becoming reality.

Day 89 of the Burpee Challenge! More Oly lifting this week with Dutch. We also have lots of new equipment to play with. We have added kettle bells, bumper plates, bars, abmats, med balls, and rowers. Our outdoor racks are being fabricated and going to powder coating for finish. As our gym membership grows, so does our equipment and coaching.

Also, check out the new pic and video gallery link here on the home page. We are adding new pics to it daily.  We also are updating dates on the What's New section and Upcoming Events! Keep your eyes out for new events being added.

Rest Day

"Heavy Step-ups"

Day 88 of the Burpee Challenge. Enjoy your rest.

"Cindy"

AMRAP in 20 minutes

Pull-Ups 5 reps

Push-Ups 10 reps

Squats 15 reps

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"In the still of the night at CF FTW"

Day 87 for the Burpee Challenge, getting closer! Good effort by all yesterday. Step-ups reported to be more difficult than expected!

12-9-6-3

Step-Ups each leg 20" box back squat bar 95/65

Ring Dips

Deadlifts 185/135

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CF FTW Student Endurance WOD

1 mile run moderate pace, rest for race day

Day 86 of the Burpee Challenge! We can all see the light at the end of the tunnel, or is that the burpee, "train." Last night we had some great split jerks in the gym. Several PR's were set!  Also, we had some crazy burpees. Coach Matt decided to do burpee pullups, burpee KB swings with one of the new 2 pood KB and also burpee cleans 135#. We also had burpee handstands on the paralletes and burpee press handstands on the paralletes.

Double unders were looking better after 100 DU's for time. Way to go everyone! Practice, practice, practice. Every CrossFit athlete at some point decides that they have to devote some practice time to improve on transfer skills and or practice skills. Taking personal responsbility as an athlete to work on development is where we are different. We are smart athletes!

Split/Push Jerks 1-1-1-1-1-1-1

Rest 5 min

Double unders 100 for time

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CF FTW Student Endurance WOD

Row 500 meters

Abmat sit-ups 10 reps

Squats 20 reps

Row 250 meters

Burpees 10 reps

Wall Ball 20 reps

Row 500 meters

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Tina & Clayton Snatch during the Oly Seminar with Dutch

Day 85 of the Burpee Challenge! We're getting closer! Hang in there. Bragging rights t-shirts will be smokin and only those who have gutted it out for 100 days will have the right to wear them!

Since starting CrossFit I have been humbled by how it finds your weakness and exploits it. Snatches are obviously one of those areas for me. We had a great time with Dutch and Meggie this week. Everyone gave good effort and we were presented with more information than we could absorb. We look forward to you coming back next week Dutch!

Continuous Pull-ups (for added difficulty, weight pull-ups with dumbell)

AMRAP in 20  minutes

Run 400 meters

KB Swings 30 reps 1.5/1 pood

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CF FTW Student Endurance WOD

AMRAP

5 min work, 1 min rest, 3 min work, 1 min rest, 2 min work

Box Jumps 5

KB Swings 10

Jump Rope 15

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Crystal and Viet enjoying Burpees! We miss you guys, come home.

Great intensity by all yesterday. I saw several athletes dig deep to find that extra effort to finish the WOD at a level that blurs the line between sanity and insanity. I love it! 

Intensity tolerance to training is like any other learned skill. It is the harnessing of our mind and body that takes us to a level where we have never been before. It is somewhat painful, euphoric, numbing and challenging all at the same time. But, ultimately, your body knows it as adaptation and super-compensation. It is the disruption of equilibrium or homeostasis that makes us better. It is the physiological process that many avoid and only those who go there know the value of it. Without this disruption, there is no significant worthwhile growth. 

No, you cannot develop elite level fitness, riding a stationary bike, walking on the treadmill or doing isolated strengthening movements in a gym. Elite level fitness is made, developed, and home grown right here at CrossFit Fort Worth! The proof is in ourselves!

In the words of a famous old cowboy, " you never know how sweet, sweet is, until you have tasted the sour." CrossFit is the sweet and sour all rolled up into one.

Four Rounds for time

Wall Ball 20/14 20 reps

Box Jumps 20" 15 reps

Push Press 95/65 10 reps

Pull-Ups 5 reps

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"Troy doin burpees at Texas Capital-...the eyes of Texas are upon you..."

Day 82 of the burpee challenge!

Get ready for a great week. We are getting closer to the end of the burpee challenge and we start back up with the Olympic Lifting Class with Dutch Tuesday night. Remember that the Wednesday 6:30 pm class will not be held due to the Oly class going on. Have a productive week!

Rest Day

Day 81 of the Burpee Challenge and then rest! Someone come and run the trails with me!

CFFTW runs the trails at Eagle Mountain Park on Boat Club and Peden Rd. @ 6:30 am on Sunday mornings. We don't make it every Sunday, but you can e-mail me (Darin) the Saturday before, and I can tell you whether or not I am running. See ya! 

One thing that I have noticed since my surgery is that more rest is sometimes better. I have felt stronger, more recovered and able to tolerate heavier loads. I was suprised when we did our Friday WOD of 135# 15/12/9 of DL, Hang Cleans and Front squats, of my improvement in time. When I did that same WOD on 7/8/09 my time was 24'14" and yesterday it was 17'11". Clayton also went from a time of 22'30" to 16'36". I think all noticed an improvement in time, thanks to CrossFit! Heavier programming has served us all well, but without adequate rest, your body cannot have the time it needs to recuperate. So, rest when needed.

"Brian Lee"

Way to go CF FTW team! Yesterday's WOD was a real beat down. A test of your physical and mental toughness! I was very impressed with how you stuck with the movements and finished strong. Some WOD's take everything you have, and this is one of them. 

A special, atta boy, for Brian Lee in the 5:30 pm WOD. Brian gave 110% to finish strong. I asked Brian during the WOD to focus on his mind and quiet the noise coming from his body, he did! A calmness appeared on his face and he rep'd out the remaining front squats to finish strong. 

If you have not watched the video, "Psychology of CrossFit",  from the CF HQ website this week, do so. It will give you a greater perspective on how CrossFit can challenge all aspects of your life, if you let it!

Day 80 of the 100 Day Burpee Challenge! Only 20 more days to go.