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Rest Day

Sunday, February 28, 2010

Rest Day


Paige DeAngelis - Second Place Performance & Third Place Body Composition Category Winner of the 2010 Food as Fuel Challenge
Posted by: Darin Deaton

"Twenty Five"

Saturday, February 27, 2010

WOD
Row 500 meters
25 Sit-ups
25 Pull-ups
25 Push-ups
Row 250 meters
25 Knees to Elbows
25 Ring Rows
25 Wall Ball
Row 500 meters
25 Burpees
25 KB Swings
25 Lunges (each leg)
Post time and loads to comments


"King of the AM Crew - Who will knock him off?"

Today we have several athletes running the 2010 Fort Worth Cowtown Marathon. If you get a chance say a big hello to Josh and Terra Richards! They are running the 5k together. Terra is using the race as a primer for her next big race and this is Josh's first 5k race. Go get'em guys! If there is anyone else that is running today, please let us know.
Posted by: Darin Deaton

Back Squats

Friday, February 26, 2010

WOD
Back Squats 5x5 
Work toward failure with assistance in the last two sets. 
Rest 
Four rounds for time of
Hang Power Cleans 10 reps
Double Unders 15 reps
Rest
Post loads and times to comments


Think anaerobic training and proper diet can help you lean up...?
Posted by: Darin Deaton

Wieghted Pull-Ups

Thursday, February 25, 2010

WOD
Wieghted Pull-Ups 8x5
Rest
Skill Work HSPU, Muscle-Ups, L-Sits, Handstands, Olympic Lifts, Double-Unders, Turkish Get-Ups



CrossFit Balboa Post on Aerobic vs Anaerobic Exercise...
Posted by: Darin Deaton

Push Press

Wednesday, February 24, 2010

WOD
Push Press 3x5
Rest
Three Rounds for time of 
Thruster 10 reps 95/65
Burpees 10 reps
Post time to comments


Reed meeting Fran for the first time...oh remember when...
Posted by: Darin Deaton

Run-Intervals

Tuesday, February 23, 2010

WOD
Run 5x200 meter intervals @ track
Hold interval times within 5 secs
Rest
GHD Hip Ext 2x10
GHD Situps 3x10
Post interval times to comments


Ask Matt these were a *&%$#!
Posted by: Darin Deaton

Deadlifts

Monday, February 22, 2010

WOD
Deadlifts 5x5
If 1RM value known, start with 70% and progress. Proper form must be maintained.
Rest
Good mornings 3x10 (3 sets of 10) Light weight with proper execution
Row 800 meters
1:1 Rest
Run 800 meters
Post loads and times to comments


Chad Caussey D.C. resting on the bar during Fran!

Posted by: Darin Deaton

Rest

Sunday, February 21, 2010

WOD
Rest


Aaron Russell - 1st Place Body Compensation 2010 Food Challenge!

Godspeed Aaron! Pray for Aaron, he is deployed overseas right now.

Article on Rest and Recovery...

By the way, check out our WOD tags and trackbacks. We are getting quite a library developed.
Posted by: Darin Deaton

"Kelly"

Saturday, February 20, 2010

WOD
"Kelly"
Five rounds for time of
Run 400 meters
Box Jumps 30 reps 24"/20"
Wall Ball 30 reps 20/14
Post time to comments

This can also be done in teams of 2. One athlete completes a round, while the other rests, then the other athlete goes. The last round can be divided as needed. The goal here is higher intensity rounds that are at a faster pace with less rest during the round. Score based on total time to complete.

Ok, I was not planning to blog this am, but I could not resist. Michele and I are here in South Beach Miami at the CrossFit Filfest 2010 Affiliate Gathering. We had an incredible day yesterday of speakers, information, videos, a great team WOD and then later a social engagement.

I just wanted to thank all of our members for making CrossFit Fort Worth what it is today. That brings up a good question. Where is CrossFit Fort Worth going in the future? I love what Greg Glassman, founder of CrossFit, said yesterday. “Where CrossFit goes into the future is determined by the affiliate owners and the members they serve….” So, where are we going guys?

We have some great things planned for 2010. But our number one goal is to strive toward providing what you the member are paying for, Fitness that spans across broad based time and modal demands! With your help we are going to be expanding programs like the new ATO2 Endurance Team, CrossFit On-Ramp Classes for new members, CrossFit Essentials for specific member populations and providing local event opportunities.  We are also working on a slight re-structuring of classes to better serve your needs. You will also see in the next couple of weeks, new equipment for both inside and outside as the weather improves. Presently, we are using a 5 on / 2 off programming model, even though we have Saturday WOD’s programmed.  Get ready to see new movements, more team WOD’s and training demands that you have not seen before!

Lastly, we are also beginning to work on the details of our own Box Challenge! How’s that sound? This will be a great opportunity for you to show off the level of fitness that you have developed and have a fun time competing with your CrossFit friends. No matter what your fitness level, there will be a place for you at the Challenge.

So, again thanks for being a part of CrossFit Fort Worth. You are CrossFit Fort Worth! By the way, kill it while we’re gone. We will!

" I miss the box!"



Check this link out! Fun stuff....
Posted by: Darin Deaton

Weighted Dips

Friday, February 19, 2010

WOD
Weighted Dips 5x5
Rest
Tabata Squats 
8 rounds of
20 secs work / 10 secs rest
Run 1600 meters @ 85% tempo
Post loads and total reps to comments


Terra after Fran - Food Challenge 3rd Place Performance Winner!
Posted by: Darin Deaton