Tabata "What's up with that?"

WOD Tabata Work - 8 Rounds of 20 sec on / 10 sec off

Tabata Pull-Ups  Rest 2'

Tabata Wall Ball  Rest 3'

Tabata Row

Post the lowest reps and meters to comments for each movement

Abby learning how much fun tire flips can be! Abby is a BCS athlete and state qualifying/placing track athlete for TAPPS!

Comments

Corey commented on 10-Jun-2010 06:57 PM

Didn't write it all down but it was something like - pullups - 15,13, 10, 8, 8, 7, 7, 5; wall ball - 11, 11, 10, 10, 10, 10, 10, 10; row - 98, 96, 90, 89, 89, 86, 88, 89

Troy commented on 10-Jun-2010 08:47 PM

Tabata...more like, "What the HECK was that?" Pullups - 12,8,8,8,8,7,8,7; WB - 11,10,8,9,8,8,8,9; Row - 93,82,80,77,79,80,79,83.

Clint commented on 11-Jun-2010 03:45 PM

Good job guy's! This one hurt me. lwst pull-up-6/lwst wall ball-6/ lwst meters-85... I think.

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"Jerks"

WOD

Split Jerks 3x5

Good Mornings 3x10 (maintain back extension angle throughout movement)

Rest

For time;

100 Double Unders

Post loads and times to comments

"The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit." Mark Twain

Check out the Food Blog for a great post on Quitting Grains!!!

Comments

Peter commented on 09-Jun-2010 10:37 AM

Amazingly competetive class this morning. Corey, Terra (Tara), and Erin chose a different WOD. It was sleeping in for time. It was a 3 way tie. Good Mornings: 115-115-125 Split Jerks: 95-115-135-135-145 Double Unders: 100 @ 3:07. It's always nice to get a personal training session! Thanks Tina.

Tina Neuwirth commented on 09-Jun-2010 03:11 PM

Where was everyone this AM? Did Pete scare you all? Anyway, good work to Pete. I did the double unders w/ him so he would not be lonely: 1:52 (PR). Also did the Good Mornings 3x10 at lunch: 75-95-95...as well as a short metcon: 30 WB (14#), 15 Abmat SUs, 20 WB, 20 SU, 15 WB, 30 SU: 3:18. That could have been longer with more reps, but we didn't have time. By the way, nice intensity in the pic, Charlie! Hope to see some of you back in the gym Friday!

Corey commented on 09-Jun-2010 07:00 PM

Charlie, that is the face of determination if I ever saw one. I know I signed up for this morning but couldn't make it due to kids schedules. Went this afternoon..... Oh man, split jerks. Did not feel it today 135-145-155-165 and my mojo was gone. Good mornings -95-115-135. 100 double unders - 1:32. PR by far. I'm coming for you Clint Stimson!

Brady commented on 09-Jun-2010 08:19 PM

PJ: 165-185-195-205-215. Goodmornings: 115
100 DU's - I think I messed my time up but ended with a 1:34. Tried to go unbroken but hit a weight bench twice. Going out of town so Ill be hittin WODs on the road after tomorrow till Monday. See yall then!

Brady commented on 09-Jun-2010 08:20 PM

**I meant to put SJ not PJ for the split jerks.

Clint commented on 09-Jun-2010 10:14 PM

Bring it Corey!!! Its all I got on you and you ain't gonna take it!

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Back Squats

WOD

Back Squats 3x5

Rest

3 Rounds for time of 

Run 400 meters

Tire Flip 10 reps

KB Swing 10 reps each arm

Post loads and times to comments

Paige getting some air on Side Jump Burpees! Way to go girl!

Comments

Tina Neuwirth commented on 08-Jun-2010 07:40 AM

PP 3-3-3-3-3: 55-65-75-85-95. Same as last time I did this one. Felt like I could have done a little more, but ran out of time. My form did start to break a little too, so that might have been for the best. Have a great Tues. everyone!

Corey commented on 08-Jun-2010 09:35 PM

Hope everyone hit it hard today. Couldn't make it to the gym in time so I made up a home WOD - Death By Bodyweight! 4 elements, each has a running clock. Handstand pushups - cummulative total of one at top of first minute, two the top of the second minute, etc until I couldn't complete a set within the minute. 8 rounds plus 5 HSPUs - 41 total; Air Squats, same but in multiples of 4 - 12 rounds plus 42 - 354 total; Sit Ups in multiples of 3 - 10 rounds plus 26 - 191 total; Push Ups in multiples of 2 - 12 rounds plus 16 - 172 total

Corey commented on 08-Jun-2010 09:37 PM

HSPU's were as Rx'd with head going to floor this time, woohoo!

Troy commented on 08-Jun-2010 10:13 PM

Back sqts: 150-165-185-185-205(1). Metcon: 10:46 with 25# KB and "Bertha" tire. Corey...your WOD looks brutal, hence the name I suppose.

Paige commented on 08-Jun-2010 11:05 PM

Tuesday morning I hit the trails at Sansom Park. I ran the green trail. I think it was close to a 5K but after I got turned around and kept running in circles for a few passes, I may have run a little further. At any rate, I didn't time myself, but practiced pose running in areas where I could. My quads are on fire!

Coach D commented on 08-Jun-2010 11:41 PM

WOD- 11:32. 1.5 pd KB and bubba tire. Great push Brady thanks. Corey on those HSPU what was your hand placement width. Games standard would be about 30" and no greater. Interesting WOD, can you say reps!

Corey commented on 09-Jun-2010 08:09 AM

Darin, didn't measure but my hands were just outside my shoulders. Same spot each round. Yes, lots of reps. Last few rounds of each were tough as the rest periods dwindled away.

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AMRAP

WOD

Shoulder Mobility Circuit prior to WOD

AMRAP in 14 minutes of

Burpee Side Jumps 5 reps

Overhead Walking Lunges 7 reps ea leg  25/15

Wall Ball 9 reps 20/14

Post rounds to comments

Dman, Big Mike of CrossFit Central in Austin and Dr. C! Now you know why the call him, "Big Mike." 

Comments

Terra commented on 07-Jun-2010 08:13 AM

Back from a really fun vaca with Josh and the our two little people!
It was a quiet morning...just Pete and I. I felt like I was moving in slow motion this morning, but I am glad I was there. 9 rounds + 6 lunges.

Aaron Russell commented on 07-Jun-2010 08:22 AM

No Wall ball available, Soooo ..... I made one up. 5X3 Back Squat, 205-215-225-235-245. followed with a 10K run in the five-fingers.

Coach D commented on 07-Jun-2010 10:54 AM

Way to go this am guys and ladies! Aaron, you are getting some miles with those five fingers. Getting ready for the next tri!

Tina Neuwirth commented on 07-Jun-2010 04:09 PM

Back from Mexico to the reality of a quick but potent WOD (modified from a travel WOD designed by Chris Speiler). 50 DB squat clean thrusters, stopping every minute on the minute to do 5 burpees: 5:14. I was NOT going to do anymore burpees...got my 50th squat clean thruster in just as the burpee timer went off, whew!

Candace commented on 07-Jun-2010 06:59 PM

7 rounds+ 5 burpees. Whew. Definitely was out of breath. Where was everyone today?! Y'all missed out! Great job Charlie, Kim, and Paige! Happy Monday to us! :)

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Rest Day

Rest Day

Congrats to Coach Miles for winning the Overall Male category at the 2010 Saginaw, "Run the Rails" 5k! Miles ran a 18:18 beating all other males in the race. He represented well with his CrossFit Fort Worth, "Food is Fuel" shirt. He also ran this race with a lacerated foot and was not able to push as hard as he would have liked. Miles, we are proud of your athletic excellence, your great coaching skills and love for other people. If I had a son, I could not of asked for a better one than one like Miles! Keep running the race! 

Check out the race report posted on Clines Running Corner

Comments

Michele commented on 06-Jun-2010 07:35 AM

Way to go, Miles! We are pumped, and I know you are too! Couldn't be more proud - way to represent!

Corey commented on 06-Jun-2010 08:19 AM

Way to go Miles! Smokin time! Can't wait to see what you can do fully recovered! I did a home WOD this morning - 3 rounds for time of 250m sprint, 5 thrusters w/ 135#, and 30 pushups - 9:11. Pushups were the time limiting factor. Then eight 100m sprints down my street. Rest time between was just the 100m walk back to the start - don't know how accurate the Garmin is on short distances but it said my times were 15:96, 14:64, 13:97, 13:83, 13:59, 13:47, 13:72, and 13:90.

Clayton commented on 06-Jun-2010 10:15 AM

Great job Miles. Smokin dude! I want to say great job to my baby girl this morning, ran her 1st triathlon. She did awesome and had a great time. Go Steph!!

Elisabeth commented on 06-Jun-2010 10:38 AM

Congrats Miles! You know you got the gift!

Tina Neuwirth commented on 06-Jun-2010 03:04 PM

Way to go Miles! Nice job! You are welcome for letting you run with us! Just jokin', for real, you are going to have to pick it up and lap us now that we know what you can do...injured! Congrats!

Terra commented on 07-Jun-2010 07:59 AM

Way to go Miles, that's awesome!

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Open Gym, Skill

WOD

Open Gym and Skill Work (Oly lifting assist exercises, gymnastics, KB, Double Unders, etc...)

Post WOD or Skill Work to comments

Comments

Corey commented on 05-Jun-2010 12:00 PM

Thanks Darin for making the box such a great place. And thanks Michele for your support so he can do it.

Coach D commented on 05-Jun-2010 03:55 PM

Thanks Corey for letting me beat you all the time! It makes me feel good...Friday WOD 19:41 RX. Brady beat me but at least I beat Corey. Confucius say, "the sign of the master is when his student becomes the teacher..."

Corey commented on 05-Jun-2010 06:15 PM

And I was trying to be nice! I was just thinking about how I had some gas left when I finished that one. Paced it a bit slow. Maybe I'll do it again.

Wes commented on 05-Jun-2010 09:38 PM

is this where i am supposed to comment? we loaded the watch info onto the computer and i am pretty sure these are the accurated distances for the 30:20.

1-508 feet
2-472 feet
3-488 feet
4-484 feet
5-481 feet
6-471 feet
7-504 feet
8-516 feet

RPE- i would probably say it was a 17

Thanks!

Terra commented on 07-Jun-2010 08:01 AM

I second that...thanks Michele for your support, I know it takes alot from your whole family to allow Darin to dedicate as much time in and out of the gym (in planning!)

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Metcon

WOD

Four rounds for time of

Row 400 meters

Ground to Overhead 10 reps 135/95 (use whatever lift preferred to go ground to overhead)

Sit-Ups 50 reps

Post time to comments

Remember that if you're wanting to expand your capacity to more endurance type training to go to the ATO2 endurance blog for three WODs per week programmed for endurance. For athletes doing the Mud Run in the fall, this is the perfect training to begin to prepare.

Comments

Corey commented on 04-Jun-2010 07:09 AM

WOD as Rx'd - 20:20. Overhead lifts were the toughest part mentally to keep grinding through. With 4 rounds I tried to pace it. First round was the hardest just to get going this morning. Had a good group w Pete, Charlie, and Erin.

Charlie commented on 04-Jun-2010 07:37 AM

great group this morning. humbling WOD! 29:36/115#...abmat needs work

Tina Neuwirth commented on 04-Jun-2010 10:45 AM

Hi all! Missed the Friday AM class today, but my tolerant husband did run on the beach with me...travel "WOD", if you want to call it that, 25 minute run/walk on the beach. Probably about 1 mile running at maybe a 10 minute pace. It is definitely harder to run on the beach, but I'd rather do that than walk. At least I don't feel like a complete slug today. We definitely were yesterday. Thankfully our resort is HUGE and we are doing alot of walking. See you all next week!

Clint commented on 04-Jun-2010 08:08 PM

CFFTW WOD: Scaled to 105#. 22:55. I wanted to get close to Todd's time... I hit the mark. I know Todd I should have gone with more weight:).

Troy commented on 04-Jun-2010 08:45 PM

WOD - 22:59 with 105#. Nice little metcon to get the week-end started.

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Weighted Pull-Ups, Dips, Ring Rows

WOD

Pull-Ups 5-5-5-5-5

Dips 5-5-5-5-5

Ring Rows 5-5-5-5-5

Add Weight by using a vest or other method

Rest

3x400 meter runs for time (all out efforts)

Post loads and times to comments

Luv us some toes to bar! Congrats to Reed Kellum for getting his muscle ups today! Way to go dude!!!

Comments

Aaron Russell commented on 03-Jun-2010 08:29 AM

CFE Me WOD: 10k Run in Five Fingers for time-63:12.
Later, CFFTW WOD: 25lbs for all exercises, skipped the runs due to previous CFE WOD.

Michele commented on 03-Jun-2010 10:24 AM

Pullups 5X5 w/bands-G,Blu,Blu,R,R Dips w/bands-G,Blu,Blu,R,R Ring Rows (bodyweight diff angles)5X5 400m runs - 1:45,1:35,1:36

Corey commented on 03-Jun-2010 06:29 PM

5x5 weighted - Pull Ups - 30#-30-30-30-40, Ring Dips - 30#-30-30-30-30, Ring Rows - 30#-40-40-40-40. 400m runs - 1:10.1, 1:14.6, 1:16

Clint commented on 03-Jun-2010 07:30 PM

Pull Ups- BW-BW-BW-3/18#-BW. Dips-18-25-35-53-58. Ring Rows- BW-20-22.5-25-30. 400m run-1:13-1:12-1:22.

Troy commented on 03-Jun-2010 07:53 PM

Pull-ups - BW,18#,25#,30#,45#(4). Ring Dips - BW,5#,18#,23#,30#. Ring Rows - BW,20#,30#,35#,40#. 400m runs - 1:21, 1:23, stopped after 2 runs due to leg cramps. Reed...i'm a day late, but congrats on the MU...you rock!

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Hang Power Snatch

WOD

Hang Power Snatch 3x5

Rest

Three rounds for time of;

DL  10 reps 225/165

Toes to Bar 15 reps 

Double Unders  20 reps

Post time to comments

Comments

Chad commented on 02-Jun-2010 07:38 PM

Did some old skool lifting at Globo today. Bench (#135 X 15, #225 X 12, #275 X 2, #225 X 6, #135 X 15); Overhead Press (#135 X 7, 5, 5); 500m Rows (1:47, 1:54, 1:52)

Reed commented on 02-Jun-2010 07:41 PM

Well, well, well, I did my first MU tonight!!!! I yelled so loud when I did it I now have a soar throat but oh well. Um, oh yeah, I did the wod tonight too but who cares, I did a MU! I'm still a little pumped if u guys couldn't tell.

Corey commented on 02-Jun-2010 07:41 PM

hang power snatches - 115-95-115-115-125; WOD as Rx'd 6:24 I knew TTB's were a weakness, but it really showed this time. Time to strengthen that core. Double-unders getting easier! Brady, you smoked it tonight! Your DU's were flying.

Corey commented on 02-Jun-2010 07:46 PM

Reed, I almost forgot... awesome MU! and another one after the WOD! Keep doing them brutha. It was about a month between my first one and my next one (last week) and I nearly forgot how to do them. It is a skill to be practiced.

Michele commented on 02-Jun-2010 07:50 PM

Way to go, Reed!!! That MU club is getting bigger by the week!
Hang power snatch - 35,40,45,50(F),45 Metcon-10:07 with 85# DL and 1-1/2 rounds double-unders (remainder 3X singles)

Candace commented on 02-Jun-2010 07:50 PM

My first WOD as a crossfitter guys!!! Whew......tear ;) Hang power snatches: 45-55-60-60-60. WOD- 3 rounds for time; 10DL 105#, 15 KTE (got a few TTB-hard!) ,60 jump rope. 10:55 Reed-Way to get your name on the board! Cheers to you! Brady or speedy gonzales....whatever you are..you did awesome!

Athena commented on 02-Jun-2010 08:21 PM

Hang Power Snatch: 45-55-65-65-75 (2). Met Con: 9:12, 105# DL. Wowza! Way to go, Reed! And 28 days ahead of your goal too! Hehe. I'm being conservative on my goal projection and hope to do one before December 31st....of this year.... Congratulations on your first official WOD, Candace! Man, everyone did a great job tonight! I love the energy in the box!

Coach D commented on 02-Jun-2010 08:49 PM

Hang Cleans 3x5-135,155,175,185,195.
WOD-4:49 Rx. Great work by all and great feel in the box! Way to go Reed, sweet MU.

Brady commented on 02-Jun-2010 09:04 PM

great job everyone. Reed, sweetness on the MU's. thats awesome, great accomplishment. congrats Candace on the first full WOD as a crossfitter. 135,145,135,135,135 - got mucho work to do on those bad boys. WOD rx: ask Darin........SUCKA!

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"Run, Lift, Jump, and Run"

WOD

Run 800 meters

Cleans 20 reps 135/95

Box Jumps 100 reps

Run 800 meters

Post time to comments

Riata Therapy Specialists Staff and Dr. Caussey DC (Chad) treating the broken, beaten, and scared at the South Central Regionals. Thanks to all staff that helped keep these athletes in the games! Next year, our box will be in the games! Get ready...

Comments

Tina Neuwirth commented on 01-Jun-2010 08:41 AM

Rockin' gym this AM! Great job everyone. Way to represent for the girls, Kim! It was cool to be there on a day I'm not normally there. I head out to Mexico for 4 days tomorrow! Today we did max rep muscle ups: 1! I was hoping to string together at least 3, but no go! I did 9 chest to ring pull ups after that just for good measure. Then 4x8 split squats: 35# (each hand)-35#-53#-53#. Have a great week. I'll miss my Friday crew! See you next week.

Michele commented on 01-Jun-2010 09:51 AM

CFFTW WOD - 18:38 Tire for jumps (18") and 55# cleans. Whew! Glad to get that over with before it gets any hotter!

Kimberly commented on 01-Jun-2010 04:40 PM

dang! that was ridiculously hard for me... 26'7" 18" box and 65# cleans.

Matt commented on 01-Jun-2010 06:54 PM

17:48 as rx'd

Tough, but fun wod. Almost needed the bucket.

Troy commented on 01-Jun-2010 07:25 PM

22:54 with 105# cleans. Felt really sluggish and I'm gonna blame it on the heat! ;0) Doane...way to kick that WOD right in the nose, ahem..I mean teeth. Sorry Dman, couldn't resist.

Elisabeth commented on 01-Jun-2010 07:29 PM

18:28 60# cleans/16in tires, Good to see you Brady! Thanks for encouragement. Needed it today. Doane- ridiculous how strong you're getting. Athena too!

Athena commented on 01-Jun-2010 07:52 PM

21:32 75# cleans, 18-inch box. And of course I had to run with the speedy Roper family and Doane. I was the midget trying to race against the Kenyans..... Everyone beasted this WOD considering the heat. GJ all!

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