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
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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
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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
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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
Posted by: Darin Deaton
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Wednesday, February 24, 2010
WOD
Push Press 3x5
Rest
Three Rounds for time of
Thruster 10 reps 95/65
Burpees 10 reps
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Reed meeting Fran for the first time...oh remember when...
Posted by: Darin Deaton
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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
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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
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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.
By the way, check out our WOD tags and trackbacks. We are getting quite a library developed.
Posted by: Darin Deaton
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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
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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
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