"Fran"

21-15-9

95 pound thrusters

Pull-ups

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Endurance Team 

Run 800 meters x 4 intervals at 1 mile pace

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Student Endurance WOD

800 meter run

rest 2 min

1000 meter run

rest 3 min

1600 meter run

rest 4 min

800 meter run

Run at event/race tempo/pace

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5M Ranch WOD-Functional Lifting

Lifting in the gym is functional. It applies to everyday life. The training of good movement in floor to waist lifting is paramount for the avoidance of low back injuries. Low back pain plagues 80% of the American population. By lifting correctly and learning how to contract the lumbar erector and transverse abdominus muscles, we can avoid lumbar injuries. These muscles are commonly referred to as part of the, "core." As we saw with the deadlift form yesterday, contraction of these two muscle groups controls proper low back posture and allows the hamstrings and gluteal muscles to contract and lift the weight from the floor. 

Deadlifts 1-1-1-1-1-1-1

Rest 3 min

50 24" box jumps for time

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Student Endurance WOD

All out efforts during running

Run-1min on, 50 secs off, 1min on, 40 secs off, 1 min on, 30 secs off, 1 min on, 20 secs off, climb back up the ladder to 1min on, 50 secs off.

"Good form T-rex-SDLHP"

Several people have asked about body weight WOD's for traveling or when they are training at home. I have put into the Toolbox a PDF file created by another crossfitter that is a compilation of several body weight WODs. Remember to scale these WODs as needed for your ability level. If there is also a skill in the WOD that you cannot fully perform, ask your coach and they can give you the scaling or transfer skill for substitution. 

The WOD yesterday was difficult but great for development of the upper body and shoulder complex. Remember to do the two new stretches that we showed you for the stretching of the shoulder joint, rotator cuff and latisimus dorsi musculature. 

To determine how effective the stretch is for you, execute the movement that you want to perform in the upper body, have your coach or a fellow crossfitter watch your form, stretch and then have them assess again. I've noticed that some of our members come in and do very little true dynamic or static stretching. This is a mistake and will limit the progression of movement quality and technique as exercises become more complicated. For example, the olympic lifts require good flexibility to be able to access the range of motion of the hips, shoulders and spine. If you ask yourself whether you should stretch or not, the answer is always, "yes."

AMRAP in 20 minutes

Row 250 meters

Push-ups 20 reps

Pull-up 15 reps

HSPU 10 reps

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Oly Training

Clean & jerk 70%x1, 75%x1, 80%x1, 85%x1, 80%x1, 75%x1

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Student Endurance WOD

Run 2x10min rest 2 min between intervals

Walking lunges x 1min

Long jumps x 1 min

Squats x 1 min

Knees to elbows x 1min

Post running distances and reps to comments

"Runnin and Gunnin"

I ran with some of our athletes that are doing the Mud Run this November. It never seems to amaze me how dedicated some of our folks are. I told the group afterward that training our members brings me an incredible amount of personal satisfaction and joy. It is "awesome" to see individuals give their best and push beyond what their body is saying "no" to.  

There are many things in life that matter, and enriching the lives of others is one of those things. When we have passion for whatever we are doing, our drive is what can bring change into the lives of others.  It is not so much the goal as it is the journey to the goal. The journey has a tendency to transform our lives and develop the tools that we need to be successful in life's endeavors. Remember that great things come from great sacrifice! It is the working together with each other that makes the "unit" and the "individual" stronger. Keep it up folks, things are changin!

Rest Day

Enlarge Picture - "Fight Gone Bad IV" 

Great effort by all who came out to give their best for the Fight Gone Bad IV Fundraiser. As a gym, we raised a total of $,1475.00!  Not bad for our little box!!! Way to go athletes! This is a great cause and brings value to the lives of all who are served.

Our two best scores were performed Todd Roper with 295, and Julie Bowman with 255. They both received Fight Gone Bad IV posters for their efforts.

In the future, everyone come out to have a great time for a great cause. Don't miss events like this if you can avoid it. This is how we as CrossFitters can give back to our community locally and at large.

Also, we have posted new pics in the home page gallery and CrossFit Fort Worth Facebook page. When you click on the gallery on the upper left hand side of the homepage, it will take you to our Flicker gallery and you can see all the pics in detail. Give it up for all the hard work and have a great weekend!

Four rounds for time 

400 meter run

Pull-ups 10

Sit-ups 10

Wall ball 10 20/14

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Student Endurance WOD

1600 meter run at race event pace/tempo

Dynamic Stretching

Record time and enter into McMillan Running Calculator

First Dutch Lowy Olympic Lifting Class @ CFFTW

"Thanks Dutch and Meggie"

Thanks to all the athletes that came out to the Olympic Lifting Class finale last night! We had a great time and got to see some good movement. There were several new PR's set by athletes. Also, thanks to Dutch for his patient instruction and expertise! Let's get another group together and have Dutch come back ASAP. We look forward to seeing everyone come out and do Fight Gone Bad tomorrow, so don't miss it at the 9:30 WOD.

Fight Gone Bad IV - 9:30am WOD Saturday, 26, 2009

Event starts at 9:30 am for Fight Gone Bad WOD. All athletes are invited. Come participate in a great cause! Even if you have not participated in the official fundraiser, please come to support your other gym members and get a great workout. After the WOD, we will have refreshments and social time. For those who want to, we will also be asking for donations to the Fight Gone Bad project in the "Pukie" bucket.

There will be no 10:00 am WOD and the schedule shows this change.

AMRAP in 3 minutes

800 meter run x 4 maintaining pace between intervals. Rest 3 min in between runs.

Rest 5 min

Double unders 100 reps

Post run interval times and time of double unders to comments

Student Endurance WOD

1 mile Run at 2 mile pace for females and 3.1 mile pace for males rest 5min and then 800 meter x 2 at same pace. 

Rest 3 min

Walking lunges 100 ft

Long Jumps 100 ft

Push ups 20

Bear Crawl 100 ft

Situps 20

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"Don't think anyone will mess with Pam"

Wow, what guts by our athletes yesterday! "Maximus" is a daunting WOD that can be intimidating, but you guys came out strong. Remember that it is that last effort that gives us the greatest growth, and in the realm of training it is all about hypertrophy. Thanks again ladies and gents for giving that extra effort. Remember to support your fellow members at the Olympic Lifting Class on Thursday at 6:30 pm and watch them lift to new PR's!

"Maximus"

Four Total Rounds for time

20 KB swings 1 pood

20 Box jumps 20"

20 Back Squats 185/135

20 KB swings 1 pood

20 Box jumps 20"

18 Back Squats 185/135

20 KB swings 1 pood

20 Box jumps 20"

16 Back squats 185/135

20 KB swings 1 pood

20 Box jumps 20"

14 Back squats 185/135

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Student Endurance WOD

800 meter run x 4 at 90-95% tempo with 3 min rest between intervals. Maintain pace/time between interval runs. Foul penalty 10 burpees per interval.

Our gym  is experiencing PR's everywhere we turn! 1000 meter Rowing PR's were set yesterday by several athletes. The times that our members are posting are nothing to laugh about. We are very competitive on the rower in comparison to other gyms. I equate or competitive capacity to the natural ability of our athletic talent, training and proper technique. During Matt D.'s row, we coached him and he noticed a decrease in his strokes/minute but and increase in his pace and distance capacity. Work hard but also work smart! Check out the recipe below for some killer snacks that are healthy and zone friendly.

Tina's Almond Butter Cookies- Protien-1 block, Carb-1 block, Fat-1.5 block

1/2 Cup of almond butter

1/3 Cup of Splenda 

1 Teaspoon of vanilla

1 egg

Mix ingredients together, place by teaspoonful onto cookie sheet. Bake at 350-degrees for 12 minutes.

Cookies will not flatten and will dry as they cool.

Overhead Press 5-5-5-5-5

Use your previous 1 RM press and start with a minimum of 65% of that 1RM.

Rest 5 minutes

1000 meter Row for time

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Student Endurance WOD

Run 35 min at 90% tempo or 90% RPE

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Todd Roper - CrossFit Level 1 Trainer

Within our group of athletes, we have incredible talent, skill and resources that bring greater value to all of us. Todd Roper attended his Level 1 CrossFit Certification Course this weekend and represented us well.  Todd said that he felt well prepared to participate in the certification and had a good foundation prior to attending.  The greater our knowledge base grows, the more accountable we are to use that knowledge to improve our skill and maximize the results of our training.  Don't hesitate to use the resources that we all have at our disposal, resources such as, www.crossfit.com, crossfit journal, other crossfit websites, and our staff and your fellow members. 

This week we will have two events that deserve attending. On Thursday night at 6:30 pm, our Olympic Lifting Class participants will be exhibiting their skills and going for new PR's. Come cheer them on and support their efforts. Bring something to drink or eat while watching. 

On Saturday at 9:30 am, we will be having the Fight Gone Bad IV fundraiser workout. Come and participate in the WOD or support those athletes that have participated in fundraising for Athletes for a Cure and The Wounded Warrior Project. There is still time to support one your fellow athletes by donating to their donation page on the Fight Gone Bad IV website.