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Archive
Rest
Sunday, January 31, 2010WOD
Rest Day
Winner of 2010 Chili Cook-off - Mike Brown!
Mike doing the "Chili" Wod!
Thanks to all who participated in the First Annual CrossFit Fort Worth Chili Cook-off! The winning prize, 10" Pre-Seasoned Outdoor Gourmet Dutch Oven and official CF FTW Chili Cookoff Towel, went to Mike Brown for his "Curse of the Billy Goat Chili". Way to go Mike! We had a blast and had some good healthy Paleo food at the same time.
Posted by: Darin Deaton
"Chili"
Saturday, January 30, 2010WOD- "Chili"
Chili is hot, spicy and leaves you wanting for more. So,in honor of the first CrossFit Fort Worth Paleo Chili Cookoff, we bring you this WOD!
For time;
Row 500m
Then perform a ladder progression of 10,9,8,7,6,5,4,3,2,1 of
Box Jumps 20"
KB Swings 1.5/1 pood
Push Press 95/65
Row 500m
Post time to comments
Body by CrossFit!
New schedule for Saturday WOD's starting today with 8,9,and 10am classes. Also, we have our "First Annual Crossfit Fort Worth Chili Cookoff" today. Come at 11:30 am to taste the best Chili in town. The first prize winner will be awarded the CrossFit Fort Worth award.
Posted by: Darin Deaton
40-30-20-10
Friday, January 29, 2010WOD
40-30-20-10
Sit-ups
Wall Ball 20/14
Rest
Good Mornings (load scaled to maintain proper form) 2x10
Training at the Lactate Threshold (Anaerobic threshold) Level
Most athletes have limited understanding as to how the body responds to exercise intensity. One of the phenomena that occurs during higher intensity training is reaching the lactate threshold. Simply put, this is the point at which your body can longer keep up with the production of lactic acid and metabolize or use it in the target muscle. (usually achieved at 90-95% maximum heart rate or capacity) This lactic acid then escapes into the bloodstream as lactate (because the blood is PH controlled at the physiological level), and then gets transported to the liver and kidney for processing.
Why is this important? The development of improved lactate threshold timing is crucial in improving our capacity as athletes to both anaerobic and aerobic exercise. Our goal is to train at a level that will elicit the body to adapt to the demand of higher level exercise and then improve in it's ability to handle lactic acid and metabolize it for fuel.
Metabolic Conditioning WOD's at these higher levels are great at eliciting this response and improving both anaerobic and aerobic conditioning. Intervals such as tabata drills and work/rest cycles with partial or full recovery have been shown by many studies to be the most effective method to improving performance. The next post will be the second installment on Strength and Mobility.
If you have an interest in competing in triathlons, marathons, ultra-marathons, adventure racing, bi-athlons, cycling, mountain biking, or any other endurance related sport, please let us know. We are now forming an Endurance Team that will train to engage in such events at all levels from recreational to competitive.
* Chili Cookoff participants please meet at the box at no later than 11 am Saturday morning to prepare your Chili and get ready for tasting! BTW, chili will be served as the Pre-WOD meal. Just joking, we don't have a big enough bucket for that!
Posted by: Darin Deaton
Toes to Bar
Thursday, January 28, 2010WOD
Three rounds for time of
Toes to Bar 8 reps
Overhead Squats 115/75 8 reps
Sprint Row 250m
Post time to comments
Thanks to Neil for training with us from CrossFit Champions in Houston!
CrossFit and the Balance of Strength and Mobility I
Every athlete has to struggle with the balance between developing strength and maintaining mobility. I know when I first started CrossFitting I rarely stretched less frequently due to a lack of perceived need. The more I CrossFitted the more I realized that my mobility and movement patterns were beginning to suffer due to tightness in some areas such as the latissimus dorsi (lats), illiopsoas (hip flexors), and hamstrings.
Due to the high volume of pullups, and hip work that CrossFitters perform, these are common areas of limited mobility. Some individuals are more mobile in these areas than others. I was one of those athletes that the more I trained and developed great capacity to excel in pull-ups and other movements, I neglected maintaining or improving mobility. I began to hypertrophy these muscle groups and in the meantime, their length became shorter and shorter and the tendons became less elastic.
So, recently I began to work with a CrossFit and Olympic Lifting coach to develop a program specific to improve my capacity. And wouldn't you know it, he explained to me that he thought my lack of mobility was one of my greatest weaknesses. So, needless to say, mobility training is a significant part of my training regime now and I am paying for those months of not focusing in this area. The moral to this story is not to neglect mobility! It may be the very thing that limits your capacity or athletic development. BTW, I was a competitive gymnast. You would think that I would have been more flexible.
In the next sequence of Strength and Mobility, we will review normal flexibility and mobility ranges for the lats, hip flexors and hamstrings and a simple program to increase mobility.
Posted by: Darin Deaton
Cleans
Wednesday, January 27, 2010WOD
Cleans 1x5
Rest
Box Jumps 30 reps 20"
Sit-Ups 60 reps
Squats 90 reps
Post loads and times to comments
Girl Power!
I'm getting hungry! Whose bringing Chili on Saturday?
Posted by: Darin Deaton
KettleBell Burpees
Tuesday, January 26, 2010WOD
Five Rounds of
Kettle Bell Burpees 15 reps 2/1.5/1 pood
400m Run
Post time to comments
Erin, Jenn, and Lance doing early class lunges
Way to go on the heavy thrusters yesterday! Great improvement in movement from a lot of athletes.
Don't forget that this weekend we will be having our Chili Cookoff Saturday @ 11:30 am after the 10 am WOD. Bring your favorite "paleo" chili and compete against each other. Also, the Saturday schedule will be updated tomorrow! New class schedule 8, 9 and 10 am classes.
Posted by: Darin Deaton
Thrusters
Monday, January 25, 2010WOD
Heavy Thrusters 5-5-5-5-5
Rest
Three Rounds for time of
100 ft. of Lunges
Max Pull-Ups (unbroken)
Post loads and times to comments
Corey Practicing the elusive dead bug after a WOD!
Training with a Directed Mind
What does this mean? Training with a directed mind means thinking critically and above the, "auto-pilot," mode to better allow us as an athlete to figure out what is working or not. The problem with this level of thinking is that most athletes don't know what they don't know. In other words, they are unaware of the things that they don't know or do not perceive at a critical level whether their body is adapting poorly, well or excelling at training.
The more I train, the more I try to work on this. After each workout within the 24-48 hours that follow, I make a note in my journal to document how my body has adapted to the training. I also make specific notes on the "qualities" of the adaptation. This is where the rubber meets the road for athletes. Figuring out what works for you and how you and your coach can maximize your potential as an athlete.
Try this exercise. For the next week, make a note in your journal 1-2 days after a WOD on how you feel. Then go back to your journal after two weeks and see if there are trends that correlate to particular movements, loads, time domains or volumes that you feel like you are strongest or weakest at. If there is not enough data, continue to do this for 30 days and then think about your observations and discuss them with your coach if needed. Thinking with a directed mind means getting past just doing WOD's to do them. For less experienced athletes who are still working on basic strength, power, endurance, mobility, and mental capacity, developing this higher level awareness is not as important. But it is a good habit to learn and can assist you and your trainer at meeting your fitness goals.
Scheduling: We have noticed that athletes are waiting to the last minute to schedule. If possible, please schedule as early in advance as possible. You can also block schedule with recurring appointments.This allows us to plan for coaching and plan for future class development. Thanks!
Posted by: Darin Deaton
Rest and Recovery
Sunday, January 24, 2010Rest and Recovery
Thanks for the feedback on Saturday WOD scheduling. Starting next week we will be offering 8,9, and 10 am WOD times on Saturday mornings. Due to the start of the new On-Ramp series, Elements classes are no longer needed on Saturdays. Thanks.
Posted by: Darin Deaton
"Team Cindy"
Saturday, January 23, 2010WOD
"Team Cindy"
Two team members perform Cindy with one completing AMRAP in 10 min and then the next athlete completing AMRAP in 10 min.
Post the combined rounds to comments per team
Disclaimer: I am not sure how long man has been on earth? God created the earth!
Great Olympic lifting in the box yesterday. Our strength progression is definitely building stronger hips and capacity. Let's keep working toward building that strength and power that is the foundation for all athletic prowess. Check out this video and the video on the food blog, good stuff.
We are changing the Saturday schedule and would like your feedback. Please put your comments on the blog. We are looking to go to 8,9,and 10 am WOD times on Saturday mornings.
Posted by: Darin Deaton
Clean & Jerk
Friday, January 22, 2010WOD
Clean & Jerk 1-1-1-1-1-1
Rest
GHD Sit-Ups 2x20 reps
GHD Hip Ext 2x30 reps
(no time required for GHD movements)
Post loads and reps to comments
"The greatest rewards come from the greatest sacrifices"
Posted by: Darin Deaton
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