Metcon

WOD

Dynamic mobility of the hip, shoulders, thoracic and lumbar region

AMRAP in 20 minutes

Row 400 meters

Pull-Ups 10 reps

Push-Ups 10 reps

Deadlift 10 reps (body weight)

Post rounds to comments - compare to 5/10/2010

Static and relaxed stretching after WOD

Reach Back mobility work, Charlie...

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Comments (8) | Permalink |

Comments

Tina Neuwirth commented on 31-Aug-2010 08:38 AM

Well, everyone has a bad day, and today was mine. I only had time to run a mile this AM, but that was enough. I haven't run much lately, so I take that into consideration, but I am not at all pleased with my showing today...felt like I was running in mud! I haven't been too disappointed in my capacity lately considering I am 16 weeks along and have 8-10 extra lbs, but today I was NOT happy. Maybe as it starts to get cooler I will do better! Have a good time with this one. It looks fun!

Michele commented on 31-Aug-2010 10:23 AM

CFFTW WOD - 4 rounds plus 130m row. Used green band for pullups, full pushups and 105# DL. Going for 2 mile run later.

Coach D commented on 31-Aug-2010 03:02 PM

CFE Swim- 30' TT, 54 laps, 1350m.

Corey commented on 31-Aug-2010 07:23 PM

Wod as rx'd - used 185# on deadlifts - 5 rounds plus 60m row. Nice one. 5:30 class did great! Kimberly, Andrea, Brett, and Raymi all were over 4 rounds!!

Michele commented on 31-Aug-2010 07:25 PM

2 miles without stopping - first time ever! 19:06

Athena commented on 31-Aug-2010 08:30 PM

Way to go, Michele! That is awesome! 5k will be cake for you! CFFTW WOD: 4 rounds and 390m on rows, RXd Pullups and push ups, 105# deadlifts (I wish my body weight was 105 but it's not). Couldn't lift that much reps with my body weight so I opted to go lighter. Felt good. Hands are raw! Corey beasted the work out!

Troy commented on 31-Aug-2010 11:23 PM

4 rounds plus 6 dead lifts. Great job Steve and Caleb. Way to go Michele!

Dan commented on 01-Sep-2010 03:22 AM

4 rounds plus 290m Row - Green Band pullups and #105DL. Corey was a great inspiration and really kept the moral up as we worked hard!! Everyone did great tonight :)

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Front Squats 5x5

WOD

Dynamic mobility of the shoulders, hips and thoracic spine prior to lifting

Row or Run 800 meters

Front Squats 5x5

Rest

Reach Backs 3x5 each side

Open Books 5 each side

Tim, go Army!

Remember to sign up for the Nutrition "101" Seminar in the office. The sign-up sheet is located on the front counter.

We have only had 6 members sign up for Krav Maga, so unless we have 4 more sign up, we do not have enough people at this time to make the class. If you are interested in learning self defense tactical skills and getting another great way to get a workout in, sign up at the front desk. We will leave the sign up sheet through the end of this week!

Comments (9) | Permalink |

Comments

Erin commented on 30-Aug-2010 07:32 AM

800m row: 3:30, FS 75, 85, 95, 95, 100. I could feel myself losing form, so I played it conservative this morning. 3rep max is 115. Thanks, Darin for using me as an example. I can use all the encouragement I can get. Nice a.m. group today. My heart rate monitor said I burned 426cals...more than the metcon on Friday! Good to have you back, Pete. Happy Monday, everyone!

Peter commented on 30-Aug-2010 10:52 AM

My goals were a little too big this morning. I am also used to doing 5 sets of 3. I started at 225 for the first set and it wore me out.
225-205-225-225-205. It's hard to go up when you start too heavy! The stretches this morning were awesome. Thanks Coach D! It's good to be back. C'mon people sign up for Krav Maga. The worst thing you can do if you get into a scary situation is not be able to defend yourself or your family. Also if we every get into a rumble with another gym it would be good to be able to take them down.

Tina Neuwirth commented on 30-Aug-2010 01:56 PM

800 m run: 3:31 (felt awful, but I am not too disappointed in the time considering it felt like it was over 4 for sure!). Then OHS 5x5 (due to equipment issues at the clinic): 45-65-75-85-95. Met my previous 5 rep number, so I felt ok about that too. Not too bad a Monday for not feeling like doing anything!

Michele commented on 30-Aug-2010 05:18 PM

800m run - 3:45 PR! My fastest time on 1/2 mile by far!
Front Squats - 55,65,75,85,85 Still a little weak on those, but 95 is my PR on 3 reps, so not too bad. Stretching felt awesome today!

Reed commented on 30-Aug-2010 07:57 PM

FS: 155,165,175,185,205. Tonight felt good and in fact I feel like I should have went up on my last 2 sets. I've learned to really like front squats but back squats are where my goals are set. I love that stuff! Good job tonight everyone. Charlie you killed it and you always make me want to lift more weights. Athena, you are the queen of front squats.

Coach D commented on 30-Aug-2010 08:11 PM

CFE Swim-12x1' all out efforts, 1'rest between, 65,65,65,65,65,60,65,65,65,65,65,65. WOD-Cleans 3x5 165,3x3 180. 3rds 25 Push-Ups, 25 Pull-Ups for time -4'49"

Dan commented on 30-Aug-2010 08:13 PM

800 m Row = 3:45 FS - 55-65-75-85-95 Thanks Athena you made me feel like I could do it :) You are who I strive to BE!!! You are AMAZING!! LOVED the stretching it helped me figure some things out. Way to go PM group you are all AWESOME!!

Corey commented on 30-Aug-2010 08:37 PM

At home tonight did Saturday's wod of 800m run, 3 rounds of five 135# cleans and 15 box jumps (subbed this for wall balls), then 800m rum - 11:32.

Athena commented on 30-Aug-2010 09:07 PM

800m run: 4:48. My goal was under 5 minutes so yay me! FS: 95-105-115-125-135. Now if I could only find a way to make my neck thicker so the bar wouldn't hurt... Andrea, you can do eeett!! And you did! Those were awesome squats considering it was your first time doing them. Lol, Reed. Good job everyone tonight at the PM class! And thanks for fixing my ankle, Darin!

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Rest Day

Rest and Recovery

Comments (4) | Permalink |

Comments

Michele commented on 29-Aug-2010 09:43 AM

50 burpees for time - 5:52

Tina Neuwirth commented on 29-Aug-2010 04:49 PM

Wow, Michele, burpees on a Sunday!?! You are in serious training! You go girl!

Candace commented on 30-Aug-2010 09:16 AM

Went trail running with the ladies yesterday @ Samson Park. Ive got a long way to go and train but Ive got to start somewhere. I cant wait til that moment when im like "this ain't that bad, I actually kinda like it" But thats a LONG ways away. :) Im trying.

Coach D commented on 30-Aug-2010 08:16 PM

CFE WOD-8x200m-33,33,36,34,33,36,36,36

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Saturday's

WOD

Open Gym to work on Skill or Fitness Capacity Limitations (choose a Metcon, Strength, Power, or Endurance WOD to perform) or perform the posted WOD

800 meter Run or Row

3 rounds for time of

Cleans 135/95 5 reps

Wall Ball 15 reps 20/14

Finish with a 800 meter Run or Row

Post time to comments

Perform static and relaxed stretching after the WOD

Reed pulling hard for cleans!

Mobility and Stability are always required for athletic movement and movement in general in life. Where do you lack capacity? Mobility, being the ability to move your body through a specific range of motion. Stability, being able to move through specific range of motion with adequate strength and independent support. Mobility will always control stability and without it, performance and progress will be limited. Find the limited pattern of movement and camp out there until it is resolved. 

Comments (3) | Permalink |

Comments

Michele commented on 28-Aug-2010 12:14 PM

Metcon - 13:06 using 55# cleans and 14# WB. 800m run to start - 4:05, 800m row to end - 3:56. Nice cardio WOD!

Dan commented on 28-Aug-2010 05:36 PM

Hate getting off my regular schedule couldn't make it in to Box today went to I know don't laugh too hard or hate me too much but I went to 24 hr Fitness and did 5 rounds of Push Press 65# - 6 , KTE - 12 and 25# DB Goblet Squats. Couldn't do it for time people kept using my equipment in between so I just made sure to do Five full rounds w/500 m Row and 400 m Run to finish.

Paige commented on 29-Aug-2010 08:47 AM

Started with the 800m row, then Cleans w/65#, then Wall Ball w/14# first two rounds, then scaled to 10# on the last round (I know Miles, I could have stuck w/the 14#, next time) and then finished with the 800m run. Time was a little over 18 minutes.
After rest, then completed 3 x 10 KB swings using the 35# KB for the first round, 25# second round and then finished w/the 35#.

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Metcon

WOD

Dynamic mobility before the WOD in your most limited movement pattern

Five rounds for time of

Push Press 6 reps 95/65

Toes to Bar 12 reps

Goblet Squats 24 reps (use a kettlebell or dumbbell and hold at chest height)

Static and relaxed stretching after the WOD 

Post time to comments

Coach Corey 

Goblet Squat Demo

Comments (7) | Permalink |

Comments

Tina Neuwirth commented on 27-Aug-2010 10:04 AM

What, none of the awesome AM crew wanted to post results for this one today?!? GREAT effort from everyone this AM, and way to support each other through it too! I did the WOD but without the toes to bar since I am not doing direct ab work right now...still tough! PP (65#) and goblet squat (1 pood): 9:08.

Don commented on 27-Aug-2010 11:04 AM

This was a good workout. 15:32 with PP (95#), KTE scale at end of first round of TTB, and 1 pood on goblet squat. The goblet squat really winded me. Thanks Tina for the tips on the push press. It helped me work through the last 2 rounds.

Michele commented on 27-Aug-2010 02:56 PM

4x800m interval runs - 4:40, 4:21, 4:44, 4:49.

Clint commented on 27-Aug-2010 07:22 PM

Great job Tonight Corey!!! Wod: 13:06. Scaled to 1pd after 1st rd & KTE. I gave up way to early...should have stuck it out longer.

Corey commented on 27-Aug-2010 07:47 PM

Thanks for letting me coach tonight Dman! It was fun to put my certification to good use! After the 5:30 class I squeezed in my wod. 1.5 pood kb on the squats. I subbed 20 situps for the toes to bar. Not nearly the same movement but still good work - think it was 9:28. Great job tonight everyone!

Cesar commented on 27-Aug-2010 08:50 PM

Great job 5:30 class, everyone rocked it. 12:21 with 1.5 pood and 95#. This one was a shot in the gut for me. Those Goblet squats were brutal on the legs.

Pam commented on 27-Aug-2010 10:22 PM

Great job everyone! Thanks to the 6:30 crew for waiting on me tonight! PP-55#, T2B, 25# goblet squats. I hate to say it but I like the goblet squats!! See you tomorrow!!

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Jerk

WOD

Dynamic Mobility and Jerk skill warm-up before the WOD

Split Jerks 3x5

Rest

3 Rounds for time of 

Push-Ups 25 reps

Pull-ups 25 reps

Static and relaxed stretching after the WOD of most restricted movement

Post time to comments

"The Box Rules and Basic Philosophy"

I have had a couple of members ask me questions recently that puzzled me. Maybe it is because I have not been consistent in how I have disseminated information or just lack of understanding. So, I wanted to take the opportunity to get some information out there in a clear and concise manner. 

Who we are - CrossFit Fort Worth is a school of fitness. And it is our goal to be just that at the highest level of training and service. We will do everything possible to achieve that goal, but we are a work in progress. We will not become the "Walmart"of fitness giving large discounts and driving people in the door just to increase membership. We would rather stay small and highly committed to quality fitness and lifestyle management. The protection of our community and environment is key to the quality and culture that we all want to be a part of. Even at our current rates or fees for training, I believe we are the best value at the highest level of expertise!

WOD Timing and Rules - When you arrive to train for a class, expect to be ready to warm-up at the time that class is scheduled to start on. If it is a 5:30 class, we will start warming up at 5:30 and attempt to start the WOD within 10 minutes of class starting time. Efficiency and self responsibility helps us all start on time and be ready to train. Clayton and I consistently do the same WOD that our membership does and we are generally able to complete the training in 45 minutes. So, we no how long it should take. Be ready, purpose driven and prepared to train after you stretch, be kind to others, share equipment, work toward training as a group or family of athletes, clean up your mess and always use positive motivation!

Membership levels - If you enroll in a membership level of 2,3, or unlimited visits per week, that is what you get. In very few cases have I allowed an athlete to enroll in a 2 time per week membership and come 3 times week. If I have, it was due to generally a financial hardship or economics issue. I reserve the right to do that as an owner and will continue to do that on a case by case basis. That is why I am in private business ownership and don't work for someone else. But, in general, what you purchase is what you get.

What we will continue to strive toward - Lastly, our goal is to be the best private training facility for lifestyle management in the communities we serve. You are a part of that community! This is not your typical corporate big fitness box driven by a business model that controls the fitness model. We first will promote the best in fitness and lifestyle training, and then let the nickels and noses take care of themselves. By the way, keep the comments and suggestions coming about the site and our overall product. We are working on implementing several of the ideas.

We are committed to your health,

Coach D & Michele

8/25/2010 WOD

Comments (7) | Permalink |

Comments

Michele commented on 26-Aug-2010 10:16 AM

Split Jerks - 45,55,65,75,85 Metcon - 8:59 with knee pushups and green band.

Michele commented on 26-Aug-2010 12:55 PM

Brisk walk - 5K 48:37 Avg speed 9:41/km.

Robbie Courtney commented on 26-Aug-2010 07:31 PM

Split Jerks 75-85-95-105-140 (New PR)

Push-Ups / Pull-Ups as RX toasted my Arms by third round. 8:32

Good job Troy, Steve, and Caleb. Coach Matt gave some excellent Weight Lifting tips to help me knock-out the last three at 140 lbs. "Full Effort, Full Victory!"

Peter commented on 26-Aug-2010 07:54 PM

I just wanted say way to go Robbie! Way to knock it out! I've been in the sunshine state since sunday and the sun hasn't come out yet.

Corey commented on 26-Aug-2010 08:23 PM

Great job Robbie! That is a big jump on the PR. Split jerks - 115-135-155-155-145. Had some back issues so moved back down. Leg was going numb. Probably not good. 7:38 on the wod. I was jelly today. Still good work!

Pam commented on 26-Aug-2010 09:11 PM

Great job on your PR Robbie!
Couldn't make it to the box today but got in a quick workout at home. I was going to run a 5k but it got dark too quick so I completed 2 miles in 18:41. Rested for a while and completed 4 rounds of 15 push ups, 20 squats, and 25 situps in 7:58.

Dan commented on 28-Aug-2010 05:33 PM

Split Jerks - 55-65-75-85-95 darn Olympic lifting technique why do you hate me sooo!!PushUps/PullUps (1 set Blue Band - 2 sets Green Band)Time = 10:22 I LOVE how Darin pushes you just when you need it and knows exactly how to get you out of that comfort zone :)

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Metcon

WOD

Dynamic mobility for most limited movement prior to WOD

Four rounds for time of

Row 200, 400, 600, 800 meters

KB Swings 25 reps 1.5/1 pd

Post time to comments

Static and relaxed stretching for most limited mobility after the WOD

Ben Coad - On Ramp athlete, after his first WOD!

Remember to keep the comments and suggestions coming for website changes. We had a questions yesterday on how to look at old or archived WOD's? Next to the comment tag below the WOD postings is a tag named "permalink". Click on the permalink tag to view all previously posted WOD's, tags and archives. 

Comments (11) | Permalink |

Comments

Terra commented on 25-Aug-2010 08:14 AM

Way to go Charlie!!! Great job everyone this morning, it was as much a cardio w/o as it looked. 17:07 w/35# - Last night CFE: 8X200m hill sprints - Today is the dreaded 5K TT - not looking forward to seeing what I lost this summer BUT I have to have a "baseline."

Michele commented on 25-Aug-2010 09:23 AM

Well, I guess I am training for the upcoming 5K on 9/11, which I have never run all at one time before in my life! So, today I timed 1 mile without stopping. 9:16 - not fast but beat my PR by 40 seconds! Hopefully I can keep that pace in the 5K and come in under 30 minutes. That would be an added bonus to just finishing the race!

Coach D commented on 25-Aug-2010 01:34 PM

If Michele posts a sub 30 5k time at the Spur On 5k she is going to get a 150.00 CrossFit clothing spree!!!!!!!!!!!!!!!! D A little incentive never hurts...hehe

Don commented on 25-Aug-2010 02:13 PM

I really wanted to quit on today's WOD. I didn't...I finished in 16:46. Sorry Terra for all the yelling at the end. It helped me forget all my muscles being on fire. Great work by the AM class.

Tina Neuwirth commented on 25-Aug-2010 02:37 PM

No rower here and no time to run to the gym today unfortunately (or fortunately, since I dislike rowing, and that one looked like a toughie!). Did SP 2 reps, PP 2 reps at the top of each minute for 6 minutes 55# throughout. Shoulders sure wanted to quit on the SP on the last couple of rounds! Then 3x3 (each arm) Turkish Get-ups with 15#.

Michele commented on 25-Aug-2010 05:11 PM

Wow! I better get my "rear in gear" and run faster! I'm kind of liking all the positive encouragement and incentives! I sure hope it works!

Michele commented on 25-Aug-2010 05:59 PM

CFFTW WOD - 25#KB Time-15:11 My hips and knees were cursing me halfway through the 600m row! Rowing was at about a sad 2:30 pace, but overall a great workout!

Peter commented on 25-Aug-2010 07:05 PM

WOD as Rx'd: 12:24! I had to swing a 55lb dumbell instead of a KB. My rear was on fire for the 600 and 800m. This one was intense! Wish I could have been there this morning! Way to push on throughout Don! See you folks on Monday.

Corey commented on 25-Aug-2010 08:33 PM

I would have liked to do this one with you Pete. I got 12:29. The last 800 felt like 2000.

Pam commented on 25-Aug-2010 09:36 PM

WOD RX'd: 18:20, the KB swings were rough!And I agree with you Corey, the last 800 really did feel like 2000, I thought I would never get there!

Troy commented on 25-Aug-2010 09:46 PM

Wod - 13:24 with 1 pood. When I grow up, maybe I'll be as fast as Pete and Corey ;-)

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Squats - "stronger is better"

WOD

Warm-Up with dynamic hip mobility, 800m row or 5x100m sprints

Squat with light to moderate load for 10-15 reps for movement training

Back Squat, Front Squat, or Overhead Squat 3x5

Rest

3x10

Seated Box Jumps(sit on 12" box jump up to 24-30" box)

Dead Hang Pull-ups

Post loads to comments

Dutch doing some lifting! Check out his blog...

Does anyone tweet or follow our facebook page? Would you like to see the WOD posted on facebook each day? Any other site suggestions. For the next week, post your suggestions on the WOD blog or give us some input at the box, we could always use a fresh idea!

Comments (9) | Permalink |

Comments

Tina Neuwirth commented on 24-Aug-2010 08:22 AM

Looks like a good one today. We did not have time or the equipment to do all of that at the clinic this AM, so we did split squats 3x10: 25 (each hand), 30, 35, and dead hang pull ups 3x10 (had to break these into 5/5, but was able to eek out a couple of sets of dead hang before I had to kip, and I tried not to kip too much). Also, FYI, I posted the famous blueberry banana sour cream muffins to the recipe book under Misc. today if anyone wants to check it out. They are YUMMY!

Michele commented on 24-Aug-2010 09:25 AM

Decided to work on my running - never made it out in the heat yesterday. Did 2.5 miles at a 10:16/mile pace, running and walking. Total time 25:24. Don't know if I've ever gone that far all together! Goal is 5K by end of next week. (Running is a major weakness!)

Terra commented on 24-Aug-2010 01:07 PM

Wow, this was alot of different elements! The seated box jumps were actually kind of fun, but much different than regular box jumps. Did blue bands on pullups...and some red. Guess I should have tried all at red, thanks for the confidence Miles!

Terra commented on 24-Aug-2010 01:08 PM

D- I think most of us come to the website for information about WOD's, but it's definitely a good marketing tool. Because if you post a WOD and someone responds to it, other people can see what they wrote and be directed back to you. But I know it's more pc work/time for you :(

Terra commented on 24-Aug-2010 01:12 PM

How do you look at previous postings now? I do not see a history or older blog posts?

Tina Neuwirth commented on 24-Aug-2010 03:36 PM

Posted pineapple carrot cake to recipe book...takes a little time, but YUMMY!

Corey commented on 24-Aug-2010 07:14 PM

today's wod - 800m row - 2:45 but didn't go all out. Front squats - 135-165-185-205-205 (2) Leg strength coming back a little bit????? Seated box jumps did four sets of 10 - 24"-32"-36"-40" 3x10 deadhang pullups. Going to rest then run my first endurance wod in several months. Probably the 5k time trial. Will post results later.

Peter commented on 24-Aug-2010 09:16 PM

I'm in Orlando and they actually have a decent gym at the hotel.
I did the 800m row on the lonely Concept 2 rower. 2:48 I did not go all out though. Back Squats: 185-205-225-245-265. Dead Hangs 3x10. No boxes here I did 100 situps and 100 pushups but didn't time it.

Corey commented on 24-Aug-2010 10:17 PM

5k time trial through the neighborhood. 23:47 with a few hills. Happy about it for my first time running in awhile. Went out way too fast. Had to gear it back after the first mile. Nice night to run but my hips were feeling all those squats and box jumps. Nice squats Pete. Hopefully I can get back up there with you in a few months.

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AMRAP

WOD

AMRAP 10 minutes

KB Cleans and Push Press 6 reps each arm

Body Rows 8 reps

Lunges 45/25 10 reps each leg

Post rounds to comments

Ranch WOD anyone! Once the summer heat cools and the dust settles, a Ranch WOD is coming and maybe more than one. I know it appears a little redneck, but I assure you, it will be fun! How about a ranch WOD with tactical shooting, trail run and climbing? Can't wait!

Comments (7) | Permalink |

Comments

Don commented on 23-Aug-2010 10:02 AM

3 rounds plus 13 lunges...didn't quite make it to 4 rounds. The lunges were tough and I couldn't maintain any pace through them. Great Monday workout overall. Way to work everyone!

Tina Neuwirth commented on 23-Aug-2010 01:08 PM

Today's WOD w/ 20# DB for the cleans, and 2, 12# DB (so 24#) for the lunges: 4 rounds plus 14 lunges. Still trying to do what I can but hold back so I don't hurt anything or anyone! This is a good one...enjoy PM crowd!

Todd commented on 23-Aug-2010 04:52 PM

Though I usually stay out of the fray on the blog, today hurt me too much not share. I know Tina's done this one before, too. CFHQ WOD from the other day: 400 meters of walking lunges- 13:43- 370 lunges. Seven hours later, I'm having a little trouble walking, turning, standing up, sitting down, generally moving about...did I mention I'm on-duty?

Tina Neuwirth commented on 23-Aug-2010 06:56 PM

Todd, that is a good one! At least you are not as crazy as me to miscalculate the distance and do 800 m instead of 400! At least I figured it out later and realized why I could not walk normal for a week!

Coach D commented on 23-Aug-2010 08:31 PM

WOD-Deadlift sets of 3 to failure 225-315-335-355-370-380(1); WOD-12'AMRAP-Sledge Drags 90#, KB Swings 2pd 10, Tire Jumps 20" 15- 5 rounds. Great cleans by you guys! Lots of activity and On ramp members too! There are several new guys and girls coming up, some serious contenders!

Reed commented on 23-Aug-2010 09:23 PM

Did the AMRAP tonight: 5 rounds plus 3 c and p. I used the 1.5 pood until the last round and had to go down to the 1. Great workout, the lunges killed! Im pretty sure we have a future Beast on our hands with Lance. Good Job everyone but I have to say I was most proud of my fiance. She did her baseline tonight in 5:40! She did all her push ups without scaling and then smoked the kipping pull ups unbroken. Wow, I was proud of her. Good job Shannon. Also, Todd you and CFHQ have inspired me to do this wod. Not sure when but saturday sounds good to me. Whos in?

Clint commented on 23-Aug-2010 09:34 PM

Timed run: Ran along the North Shore of Chicago. I was not planning on a run today, but the weather was so nice here I could not resist. Ran out 15min. then tried to beat my time back. Ended up within a few seconds on the return. Don't know the distance, and could have had a better pace.

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Rest Day

WOD

Rest Day

Everyone did a great job during the team WOD yesterday. Enjoy your day off and remember to stretch, foam roll and drink lots of water today. Also, remember to schedule using our online scheduling system. try to schedule as much in advance as possible so that our coaches can be ready to give you their best!

Suffering without purpose leads to more suffering...

Comments (1) | Permalink |

Comments

Coach D commented on 22-Aug-2010 04:40 PM

CFE Bike-14.7 miles, 18.3 avg/mph, 47'.

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