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Archive
WOD Blog
Thursday, September 10, 2009WOD
For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments
Student Endurance WOD
Run 800 meters
Kettle Bell Swings 20 reps
Run 800 meters
Kettle Bell Swings 20 reps
Run 800 meters
Kettle Bell Swings 20 reps
Post time to comments and interval running times. Maintain times in 800 meter intervals.
Day 99 for the 100 Day Burpee Challenge! Can you believe it, we are almost done!
We had some great times on Helen yesterday. The times will be posted on the whiteboard tomorrow. Also, Oly class went great last night. We worked on the split jerk technique. We are building a great group of athletes that will are improving with every class and will be a great asset to our box for helping and assisting with other members. We don't always learn for just ourselves, but also to impact others. The experience that these athletes are receiving is a valuable resource to our box.
Posted by: Darin Deaton
WOD Blog
Wednesday, September 09, 2009WOD
"Helen"
Post time to comments
Student Endurance WOD
3200 meter (2 mile), each 800 meter time
interval should be within 5 secs of each other, if they are pacing
correctly. This should be performed at 80% of maximum capacity.
"Dutch hitting the mark at Oly Class"
Functional WOD's are what CrossFit is all about. So, I am going to do a WOD that requires bear crawling, running, and lifting combined with archery shooting. I figure what a better way to test shooting under imperfect conditions, an unstable environment and while under distress. We'll see!
Day 98 of the 100 day Burpee Challenge! Only two days left and we will have conquered the burpee monster. Remember we are blowin away burpees!
Posted by: Darin Deaton
WOD Blog
Tuesday, September 08, 2009WOD
"Grace"
Clean and Jerk 30 reps for time 135lbs
Post time to comments
Transferable skills: Deadlift, Front squats, Press, practicing pulls
Student Endurance WOD:
40-30-20-10-5
Squats
Sit-ups
Push-ups
Post time to comments
"Jump and land" T-rex during a snatch
Day 97 of the Burpee Challenge and the Burpee WOD is just around the corner!
Great time with everyone yesterday at the box. Everyone worked well together and finished strong. We had an open gym with several athletes doing CrossFit Total and PR's and others doing their own WOD or the CFFTW WOD, "Labor" CrossFit Style.
Oly Class again later tonight with our class going heavy on Cleans. Rest up so we can rock the house!
Posted by: Darin Deaton
WOD Blog
Monday, September 07, 2009WOD
"Lift and Carry"
Open WOD
Matt McK. "lunge master"
Day 96 of the Burpee Challenge! This Friday is the end of a very long road. To accomplish the 100 Day Burpee Challenge says much about your determination and desire to finish what you have started. There are many things in life that are not pleasant to tolerate, but the discipline to finish is one quality that our world lacks. We live in a "convenience" oriented society. Have you noticed that there is very little convenient about CrossFit. It's hard, only at certain times of the day, no air-conditioning, no gloves for the pull-up bars, makes you sore, humbles you, exposes your weaknesses, etc......
This is what I think we all love about CrossFit!
It is the ability to overcome the things that "most" people won't ever try or do because it is not "convenient."
Thanks for being the athletes you are and accepting, "inconvenience." We are all the better for it!
Posted by: Darin Deaton
WOD Blog
Sunday, September 06, 2009WOD
Rest Day
Todd & Elizabeth after Memorial Day WOD, what will Labor Day hold?
Day 95 of the Burpee Challenge.
Posted by: Darin Deaton
WOD Blog
Saturday, September 05, 2009WOD
Kettle Bell Swings 30 reps 2/1 pood
Run 400 meters
Back squats 30 reps Body Weight
Row 500 meters
Split Jerk 30 reps 95/65
Double Unders 30 reps
Pull-Ups 30 reps
Post time to comments
Great training in yesterday's WOD! I think everyone left feeling challenged.
Day 94 of the Burpee Challenge! Remember that next Friday we will only have one WOD in the afternoon and it will be at 6:00 pm for the 100 Burpees for time WOD. Even if you have not participated in the Burpee Challenge, you can still do the WOD or cheer on your fellow athletes. We will have a short celebration afterwards and t-shirts and prizes to handout. Come one, come all!
We have also put together 1 Male Team for the DFW Mud Run, Nov 7th, 2009. This is a 10k run benefiting military and other foundations. The run details can be found at DFW Mudd Run. We are looking for 5 other team members and would like to take 2 CrossFit Fort Worth Teams to the event. The second team that we are working on forming can be all male, female, or co-ed. If you are interested please contact me or Tina via email asap. It should be challenging and a blast!
Posted by: Darin Deaton
WOD Blog
Friday, September 04, 2009WOD
AMRAP in 12 minutes
High Sumo Deadlift 95/65 6 reps
Wall Ball 20/14 9 reps
Box Jumps 20" 12 reps
Post rounds to comments
Student Endurance WOD
Dynamic Stretching and then 1 mile run for POSE form practice
"Fly Ryan Fly"-great open shoulder kipping pull-up
LABOR DAY SCHEDULE-For observance of Labor Day we will be open Monday @ 8 am for 1 Open WOD. We will have a box WOD, but you can do whatever WOD desired!
Day 93 of the Burpee challenge! Great work by all today doing back squats and reaching some great numbers. We are getting stronger individually and collectively as a training center for excellence! It is awesome to see our athletes break the boundaries of their physical and mental capacities.
Strength only comes from one of two areas, neural recruitment and or hypertrophy. Neural recruitment occurs when the system is used to perform certain movements with or without loads and the muscle and nerve learns how to perform the motion with greater efficiency. Hypertrophy occurs when there is a disruption in the balance of your system by loads and adaptation and super-compensation exist. When we do rep sets like we did last night, we are working toward the limit where your body will be moved being it's ability to handle the load, homeostasis is disrupted, and you have to adapt. Disruption and adaptation are key!
Failure to perform the last rep is not failure! It is the sign that your system cannot sustain the work required for the task. It is sometimes the last 2 reps that create the greatest growth, but don't forget that we have to get there through gradual sets of loads. If there is no deteriation in the ability to handle the load over time, there is minimal to no disruption. We won't the load to get harder! Heavy weight, lifting correctly, creates disruption of system balance which means growth!!!
Posted by: Darin Deaton
WOD Blog
Thursday, September 03, 2009WOD
Back Squats 5x5x5x5x5
Post loads to comments
Student Endurance WOD
3 Rounds for time
Row 400 meters
Back Squat 12 reps 45/35
Post time to comments
"Athena Movin Some Weight"
Day 92 of the Burpee Challenge!
Another great night with Dutch in the Oly Class! Also, we had some big swinging with the 2 pood kettle bells in the WOD's. Way to swing that bell Clint! April, keep up the good work with those runs. You are getting faster and faster.
Posted by: Darin Deaton
WOD Blog
Wednesday, September 02, 2009WOD
Four rounds for time of
14-12-10-8
Kettle Bell Swings 2 pood/1 pood
Run 400 meters
Post time to comments
Student Endurance WOD
800 meter run 20 squats
400 meter run 40 squats
200 meter run 60 squats
Run each interval at a faster pace than the interval before. Post times to comments.
Dutch Lowy Snatches-Olympic Lifting Class
Great Oly class last night! Everyone has improved and is getting more proficient at the Snatch. Watch this video and study the progression of pulls from the floor just above the knee, to overhead and then to pushing under the bar. Also, watch the path of the bar, the level of hip extension and finish at the end of the lift. Dutch makes it look easy!
Day 91 of the Burpee Challenge! We all know how much Dutch wishes he was in our Burpee Challenge, ha!
Posted by: Darin Deaton
WOD Blog
Tuesday, September 01, 2009WOD
Walking lunge 100 ft
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft
18 Pull-ups
18 Sit-ups
18 Sit-ups
Walking lunge 100 ft
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft
9 Pull-ups
9 Sit-ups
Walking lunge 100 ft
6 Pull-ups
6 Sit-ups
Post time to comments
Student Endurance WOD
Row 1600 meters
Post time to comments
Shoulders over the bar, pulling bar into legs, hook grip, big shrug, elbows high and outside and around fast - A good Clean, PRICELESS !
Day 90 of the Burpee Challenge! Wheewwww! Ten more days and we will be done. We are almost home ladies and gentleman, and I know that we all can't wait. Finish strong!
Tonight we will be working with Dutch again on the snatch in the Oly lifting class. Tomorrow night we will be starting to work on the clean.
Speaking of the clean, we had some great movement and coaching in the gym last night. Way to kill those cleans Jeremy! The more efficient our movement is, the quicker we can finish those WOD's. Take the time to practice the movements, watch videos and come early or schedule a time with your coach to work on skill.
Posted by: Darin Deaton
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