New Year's Eve 2011

WOD

Dynamic mobility before the WOD

"2011"- 2011 total reps/meters of the following movements

4 Rounds of:

Row 400 meters

Wall ball 20 reps

KTE 20 reps

KB swings 20 reps

Sit-ups 20 reps

Air squats 20 reps

At the end of the WOD perform 11 burpees! Happy New Year!

Post time to comments

Have a Great New Year's Eve and get ready for 2012! CFFTW is going to have new quarterly events, community activities and challenges. Keep your eyes on the site and the WHAT'S NEW section for upcoming events. We look forward to serving you in the New Year for a New You!

We will be closed tomorrow and open Monday Jan 2, 2012 for the 5:30 and 6:30pm classes.

Comments

Michele commented on 31-Dec-2011 11:52 AM

After almost 3 weeks with only 1 CF WOD, I decided I couldn't end the year on the couch! Ran a lap around my neighborhood, 1.18 miles at 9:17 pace. Time-10:57 That was tough after only running the Thanksgiving 5K! Then I did 52 KB swings (1 for each week
of the year)1:33, 52 squats 1:37 and 52 situps 1:09. The good news is I didn't gain the 2-5lb est avg that Americans put on each year! I've actually lost a few pounds and put on muscle! Yea CrossFit!

Corey commented on 31-Dec-2011 12:09 PM

Yesterday's wod - 10:36. Had a great pace going into 5 the round. Then it all fell apart. Dropped the bar 3 times on my last OHS's. It just wore me out and took a lot of time getting it back up.

Matt commented on 31-Dec-2011 12:50 PM

2011 WOD in 29:08 but I ran 400m in place of the row. Was just too nice outside to sit on the rower.

Ashleigh Fann commented on 01-Jan-2012 10:03 AM

2011 WOD--'cept I did it today, so maybe I should've done 12 burpees... 39:59 My shoulder is really bothering me, so the KTE took forever. Hope everyone has a great New Year!

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DL-OHS-HC

WOD 

Dynamic mobility before the WOD

Five rounds for time of:

Deadlift 8 reps135/95

Overhead Squat 6 reps 135/95

Hang Cleans(squat) 3 reps 135/95

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Comments

Charlie commented on 30-Dec-2011 07:21 AM

Wod rx'd-12:44...couldn't keep up with Pete. Nice work/form, Ben.

Tina Neuwirth commented on 30-Dec-2011 08:44 AM

I agree, Charlie - nice form Ben (and you Charlie!). Great to have a bigger group this AM including our visitors from Minnesota. Nice work to all...Katie, you've got that clean, just have confidence! I did the WOD with 85#. Judging by my time domain, I
probably should have tried 95. I was scared off it by the WOD last Friday! 9:02 w/ 85#. Then I was inspired by Charlie and Pete and did 50 KTE (in sets, not for time). Have a great weekend and New Year everyone!

Peter commented on 30-Dec-2011 10:41 AM

It comes down to the OHS! If you have poor form it will do you in! Sub 10 is doable...you just have to barrell through it. I took a couple of breaks and failed on my first OHS rep on th 4th round. I knocked it out as Rxd in 11:14. Good to be back! Nice
work everyone!

Matt commented on 31-Dec-2011 12:51 PM

11:50 with 135#

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Clean & Jerk

WOD

Dynamic mobility before the WOD

Clean and Jerk 3x5 (progressive loads over the 5 sets, can be a push or split jerk)

Rest

Tabata KB Swings 1.5/1 pd (20 secs of work/10 secs of rest / 8 rounds)

Post loads and lowest rep count for swings

Comments

Charlie commented on 29-Dec-2011 08:05 AM

5k row-20:27, 2:03 500m pace

Clayton commented on 29-Dec-2011 08:49 AM

http://www.youtube.com/watch?v=sU5qYSObutU&feature=player_embedded#! Here is a 13:06 filthy fifty Charlie. Dude is impressive.

Ashleigh Fann commented on 29-Dec-2011 09:46 PM

C&J--65-75-85-95-105 (PR); Tabata KB (35#)--8

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METCON

WOD

Dynamic mobility before the WOD

For time:

Row 500 meters

Three rounds for time of:

Wall ball 25 reps

KTE 15 reps

Deadlift 5 reps 225/165

Row 500 meters

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Comments

Ashleigh Fann commented on 28-Dec-2011 08:37 AM

Row--1:59; Happy with this as it's only 3 seconds off my PR, considering the altitude. METCON--22:53

Corey commented on 28-Dec-2011 10:52 AM

Perfect weather for a run this morning. 6 mi run with my wife - 46:15. 7:42 pace. I think she was holding back so I could keep up :)

Peter commented on 28-Dec-2011 11:42 AM

I did Filthy 50 last night at Crossfit RAW in PA. It was my first time. Damn those burpees! 22:21. The best time was 13:09!

Charlie commented on 28-Dec-2011 07:17 PM

9:25 as rx'd. To clarify, we started with 500m row did 3 rounds then finished with 500m row...1000m total row

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Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 5x5 (begin squats after warm up with 70% of 1RM and load progressively)

Rest

1/2 Cindy intervals (2x5 min intervals with a 2 min rest in between)

Pull-ups 5 reps

Push-ups 10 reps

Squats 15 reps

Rest and repeat after 2 min rest

Post loads and rounds per intervals to comments

New Year's Hours

Saturday-New Year's Eve - Normal classes and hours

Sunday- New Year's Day-Closed

Monday-Closed in AM but open in PM for 5:30/6:30 pm classes

Comments

Corey commented on 27-Dec-2011 10:51 AM

BS - 225-255-275-285(2)-285. Got off balance in the fourth set so just stayed there to work depth :) Cindy intervals - 7 rds plus 12 squats, then 6 rounds. Pushups caught up to me in second interval.

Michele commented on 27-Dec-2011 11:04 AM

BS-95-105-110-115 Stopped at 4 sets to do the WOD. 1/2 Cindy intervals - 4 rds + pullups and pushups, then 3 rds + pullups, pushups and 2 squats. Yep, the pushups were an early burnout for me! No shoulder work for a couple of months has zapped my strength.
And almost 2 weeks of rest over the holidays. Time to work on my weaknesses! Pretty disappointed with my performance with this one!

Coach D commented on 27-Dec-2011 08:46 PM

WOD-BS 235-255-275-285-295. Cindy intervals-8 rds 8 push-ups / 6 rounds 3 push-ups. Push-ups as always the sticking point.

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Christmas "Burn Off"

WOD

Dynamic mobility before the WOD

AMRAP in 16 minutes of:

Row 400 meters

Double unders 20 reps

KB Swings 15 reps 1.5/1pd

Cleans 5 reps 135/85

Post rounds to comments

Comments

Ashleigh Fann commented on 26-Dec-2011 08:33 AM

2 rounds + 1 clean; Did 60 singles instead (b/c I still can't do DUs), scaled the KBs to 35# (wanted a 45#, but we don't have one), and had to scale to 75# on the cleans to have good form.

Corey commented on 26-Dec-2011 06:17 PM

Today's wod - 4 rds plus 388m row.

Charlie commented on 26-Dec-2011 08:02 PM

today's wod-4 rds plus 200 something row...corey smoked me on the cleans

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Christmas Day

Comments

Athena commented on 25-Dec-2011 12:16 PM

Wishing my Crossfit family a very Merry Christmas!!

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Christmas Eve

Merry Christmas to all! From our family, to yours

May the blessings of the Savior, Jesus Christ, and the meaning of the season, bless you and your family!

Comments

Terra commented on 24-Dec-2011 11:36 AM

Great pic y'all!!! Merry Christmas to everyone.

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Back Squats

WOD

Back Squats @ 75% 1RM for 3x5

Rest

5 Rounds for time of:

Hang cleans 5 reps 145/115 (this is a squat clean)

Burpees 20 reps

Post loads and times to comments

Merry Christmas to all of the CrossFit Fort Worth Family and Friends! Have a blessed holiday! We will be closed Christmas Eve and Day and will re-open Monday.

Comments

Tina Neuwirth commented on 23-Dec-2011 07:58 AM

Ben, great to see you today! Welcome home! Way to gut out that WOD! Eric, nice job dropping 1 minute off your baseline in a month! I did the WOD this AM. BS 3-3-3-3-3 @ 140 to work depth. Really working on rock bottom squats. Then the Hang clean, burpee
madness: 15:18 (first two rounds with 95 then scaled to 85 and still failed a few cleans...humbling!). Merry Christmas everyone! I hope you all have a blessed time with family and friends. Prayers to Ashleigh and all those away from home serving our country.
Thank you!

Corey commented on 23-Dec-2011 06:08 PM

BS's at 225#. Today's wod as rx'd - 10:31. Charlie talked us into Annie after that. 7:53. Way from my PR but still good work.

Charlie commented on 23-Dec-2011 06:24 PM

bs-225#,wod rx'd-12:17...cleans got heavy,annie-7:24...pr for me by about a minute.

Clayton commented on 23-Dec-2011 08:29 PM

BS#225; WOD- 12:55 rx'd with Corey, Charlie, and Dex. Good work by everyone who made it in. Hope everyone has Merry Christmas.

Ashleigh Fann commented on 24-Dec-2011 09:40 AM

BS 125#; WOD--17:46 Did one round with 75#, then had to scale to 65# for the rest. I think I almost threw up with all those burpees. Thanks for the holiday wishes, Tina! We manage to make it as cheery as we can, but it's not the same as spending it with
family. Merry Christmas to everyone!

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Open Gym

WOD

Open Gym (no programming except for on-ramp members, coaches will be onsite to assist as needed)

Post loads, rounds, comments etc. as needed

Programming

Within CrossFit boxes the programming may seem random to most observers, but there is definitely organization to the chaos that sometimes follows after athletes begin the WOD. Programming can take many different forms, endurance, stamina, strength, metabolic capacity or most likely a combination of all of the above. The value of performing programming provided by your box is that you can be assured that it has a general application to developing well rounded fitness. Also, performing the WOD with other members supports the interaction of local community and insures that all members are included in the process of training. Programming specific to one's particular needs is of some value, but only to the athlete that has achieved a higher level of fitness or elite status. "The value of individualized programming should be reserved for the individual that is experiencing diminishing returns with GPP programming, and for most this has not occurred yet."-Greg Glassman

With the exception of some augmented strength training, even the most elite of athletes still perform some form of main site or box programming to support their level of fitness. For the reasons listed above, many box owners do not allow outside programming in their boxes. Why should they? The desire to develop some exotic programming model does not produce better results. Attention should be given to basic strength development augmented by short and long anaerobic and aerobic training. This is why each box provides programming to its own community or uses the main site. Training together using the box WOD develops physical capacity and community! 

Comments

Troy commented on 22-Dec-2011 11:35 PM

I told Clayton to program something for me that would really get my blood pumping. Not sure I'll make that mistake again....LOL! 5 rounds for time of 300 m row, 20 wall ball & 10 KB swings. 16:13 Good stuff!

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