5/26/2012

WOD

Dynamic mobility and warm-up before the WOD

Open Gym Training (choose a strength day from this week, skill, or benchmark WOD to do today)

Cookbooks are in! See a coach at the West Box for your cookbook, payment is due at the time of receipt.

We will be open for MEMORIAL DAY for a 8 am wod. We will all be meeting at the East Side box to do Murph! Scaling will be available for the WOD. Bring a friend for free! Come celebrate our freedom with friends and fitness.

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5/25/2012

WOD

Dynamic mobility and warm-up before the WOD

Cleans (squat cleans) 3x5 @70% of 1 RM clean

Rest

Three rounds for time of;

Double unders 50 reps

Thrusters 15 reps 65/45

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Memorial Day we will only only have one WOD time at 8 am. We will be doing Murph and all meeting at the East Side box that morning! Don't miss meeting some of the East Side folks. The WOD will be scaled as needed. Bring a friend for a scaled version of the WOD! Military, fire or police can train for FREE that day.

Comments

Tina Neuwirth commented on 25-May-2012 08:52 AM

Great group this AM. Welcome to our visitor from El Paso, Rose. Great energy and movement this morning! 95# for me on the squat cleans. Then 7:09 Rx on the WOD. Getting my double unders back a bit better lately. Still, it's sad when thrusters are the rest!
By the way COOKBOOKS ARE IN! Please pay a coach and make sure your name is on your money so I can mark you off my list. They are $18. Happy Cooking!

Corey commented on 25-May-2012 07:14 PM

Cleans -145. 5:04 I think on the second part.

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5/24/2012

WOD

We apologize but today's 11:00 am class is cancelled.

Dynamic mobility and warm-up before the WOD

Four rounds for time of;

200 meter overhead carry with KB alternate between arms (100 meters right and left)

KB swings 12 reps 1.5/1 pd

Air Squats 24 reps

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On Ramp athletes Steven and Jeff after the storm!

Comments

Ashleigh Fann commented on 24-May-2012 12:54 PM

Haven't been able to make it to a CF box for a WOD in a while, but I did get back in the pool today for some CFE intervals. Felt great, but I'm definitely not in tri-shape! Also took the new speed machine out for some 1-mile intervals yesterday. 3:06,
3:08, 3:28, 2:56...this is pretty awesome considering the 20mph winds we were having in Abilene yesterday. Super excited about my new bike and can't wait to race next weekend! Miss y'all and will see you guys soon!!

Ashley commented on 24-May-2012 04:47 PM

WOD: 18:10 the OH carries killed me 18# kb carry/swing

Corey commented on 24-May-2012 06:58 PM

Wod as rx'd - 1pood on overhead - 9:20. Charlie and I did a modified Annie with KTE's instead of situps at 1/2 the number of situps. 7:20 something.

Charlie commented on 24-May-2012 10:52 PM

Metcon-10:30ish Hang cleans 5x3-155,175,175,185,155 Modified Annie-6:00

Reed commented on 25-May-2012 07:53 AM

Metcon 12:19. I really wanted to run a little on the last round to try and catch up to Charlie but my shoulders and calves just couldnt handle it. Even if they could have I would have had to run a 200 in like 15 seconds to catch up to him. One day there
will be a WOD where your chasing me MR. Fisher, im not sure what it will be or when but one day!!!!!

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5/23/2012

WOD

Dynamic mobility and warm-up before the WOD

Overhead Press and Deadlift 6x5 @ 70% (static load)

Rest

Run 800 meters for time

Post loads, time and comments to blog

Comments

Ashley commented on 23-May-2012 06:54 PM

Overhead press 45# deadlifts 65# 800 m run: 3:57

Corey commented on 23-May-2012 08:18 PM

Monday's wod - 225# back squats 5 sets of 6. Then 6 min of 7 TTB and. 15 wallball - 6 rds plus 2 wallball.

Tabbatha Konen commented on 23-May-2012 08:37 PM

Made my own WOD for today. 21-15-9 of 95# deadlifts and push ups. Trying to work the soreness out from yesterdays wod.

Kevin Christopher commented on 23-May-2012 08:50 PM

105# OHP 275# deadlift. 4:35 800m

Peter commented on 23-May-2012 09:11 PM

DL: 225 / Shoulder Therapy. T's and W's 3x10 / 800m: 2:39. My hips were worn out on the run. I got an MRI today for my right shoulder. I find out the results tomorrow. Hopefully, I've avoided damage and it's just inflammation. We shall see!

April Gadoci commented on 23-May-2012 11:33 PM

OHP 45# Deadlifts 65# 800 m run 7:40. Missed the mark and over ran by about 200 m.

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5/22/2012

WOD

Dynamic mobility and warm-up before the WOD

Run 400 meters

18-15-12-9-6-3

KB Swings 1.5/1 pd

Power Cleans 115/75

Push-ups

Row 400 meters

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Memorial Day Schedule - We will have one class time of Memorial Day at 8 am. We will be doing Murph to remember those who have served or are serving our country!

Comments

Tabbatha Konen commented on 22-May-2012 10:04 AM

18# kb, 55# power cleans. 20:00 flat. I'm whipped! Great coaching Athena, it was nice to meet you!

Ashley commented on 22-May-2012 04:53 PM

WOD: 17:36--18# kb, 45# Power clean...and ALL toe pushups Myles!!!

Corey commented on 22-May-2012 07:13 PM

Wod as rx'd - 13:06. A lot of fast times tonight.

Charlie commented on 22-May-2012 08:40 PM

13:55...couldn't keep up with the old man

Jacob Eaton commented on 22-May-2012 09:21 PM

I had Corey, Charlie and Matt beat. . . . Then we started the WOD. 16:15 RX good job guys!

Reed commented on 22-May-2012 09:34 PM

Metcon 18:58. Awesome job tonight!!!! Big class, lots of energy! Ok, I told you guys I was going to ask... Let's hear some ideas for music! I'll download it but you gotta tell me what you want to work out to. If not next week will be all Disco.

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5/21/2012

WOD

Dynamic mobility and warm-up before the WOD

Back Squats 6x5 @ 70% of 1RM (static load)

Rest

AMRAP in 6 min of; 

Wall ball 15 reps

TTB 7 reps

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Perfect Burpee form!

Comments

Charlie commented on 21-May-2012 07:12 AM

Bs-225,metcon-6+3wb

Peter commented on 21-May-2012 12:09 PM

BS-225 - Metcon: 6 rounds + 15 WB.

Kevin Christopher commented on 21-May-2012 08:54 PM

BS @225 MetCon 4 rounds + 7 WB

Reed commented on 21-May-2012 09:23 PM

BS: 245 Metcon 5rds+11 WB. Good little Metcon, got the heart rate up but didn't make me wanna die. Lots of people, lots of fun! Where are the East bloggers? Your part of this family too!!!!

Tabbatha Konen commented on 22-May-2012 10:02 AM

90# back squats. Subbed TTB with lat pulls (no pull up bar in my garage...yet!). Did 5 rnds + 6 WB.

Jessica Huff commented on 22-May-2012 03:14 PM

EAST SIDE!!! BS: 85# Metcon: 4 rounds + 3 WB. Moved up to the 14# WB :)

Michele commented on 22-May-2012 11:00 PM

WOD - 20:44 with 35#kb and 55# cleans. Almost all toe pushups. Last 3 rounds on knees. Good metcon. I needed that! This week has been lots of deadlifting moving boxes for me!

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5/19/2012

WOD

Dynamic mobility and warm-up before the WOD

Angie

Pull-ups, Push-ups, Sit-ups, Squats 100 reps (complete each movement before moving to the next; scale as needed in reps and assistance to support good movement)

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I sometimes get discouraged when I think about how I have or have not performed and in general how things are going in life. Perspective - the state of one's ideas, the fact known to one, etc. (Websters) Sometimes it takes stepping back away from our perspective to gain a better one. This is the spirit of an athlete!

Comments

Charlie commented on 19-May-2012 04:14 PM

matt, way to school us young guys. 18 something...1st time i ever finished this one rx'd. situps killed me.

Clint commented on 20-May-2012 08:48 AM

Skunk & Spider Sunday trail run Sansom park. 5.01 miles 50:09min. Paced Corey & Charlie for 3 miles. We were surprised by a Tarantula(I swear it was as big as my hand) Charlie says it was a baby, and then a skunk. Lots of fun!

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05/18/2012

WOD

Dynamic Mobility

Back Squat 8x3; 50% of 1RM

Rest

3 rounds

35 Double Unders

15 KB SDHP 2/1.5/1 pood

12 Pull-ups

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Two more days to order a cookbook! Contact us via e-mail to place an order!

Comments

Tina Neuwirth commented on 18-May-2012 08:52 AM

Great class this AM, Jeremy! We missed everyone else! It was fun to work out with Jeremy. Hope to see everyone else back next week. BS 8-8-8 @ 115#. That is a little more than 50% for me but felt great. I worked depth today. Then MetCon: 8:50 Rx. I had
the DU pretty good on my first round, but they went downhill as I got tired. Have a great weekend everyone!

Reed commented on 18-May-2012 09:10 AM

Yesterdays WOD HC:145-155-165-175-185-195 Metcon RX'd:4rds and 300m row. Thanks Tim for staying after and keeping count and motivating me. He wouldnt let me drop the bar so all thrusters were unbroken. Unfortunatly, Tim couldnt make me row any faster and
that just killed me! I almost visited Puckie last night I think. Good Job on the HC to the classes I worked with. Troy you should be in an instructional video on how to HC. Vivian and Kirby also did some HC, ask them about it, they will tell you how its done.
Veronica remember, Scarecrow, clock, elbows through fast...I cant wait to see your improvements next time.

Jon Richerson commented on 18-May-2012 09:58 AM

Yesterdays wod: HC 185, 205, 225, 245PR, 255-1xPR Sounds like I've been missing some great classes! Hopefully I'll make some more classes next week. Y'all have a good weekend

Corey commented on 18-May-2012 07:55 PM

BS - 155-155-155. Metcon as rx'd - 4:49

Reed commented on 18-May-2012 09:38 PM

Ok, my earlier post was for last night. Tonights WOD 175-175-175 Metcon: 5:50 I think. Fun class tonight! Lots of energy!

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Hang Cleans

WOD

Dynamic mobility and warm-up before the WOD

Hang Cleans 3x5

Rest

AMRAP 12 min

300 m row

7 Squat Thrusters 135/75

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2012 CrossFit Games Regional Poster! New addition to the box, The Sport of Fitness!

Comments

Tabbatha Konen commented on 17-May-2012 10:36 AM

completed 5 rounds + 92m row. Only did 35# bar on thursters, it felt light, but allowed me to work on better form and my shoulder isn't blown.

John Chanthamany commented on 17-May-2012 12:32 PM

hang cleans-135, 155, 185, 205(failed), 185, 185. My goal was 215, maybe next time. wod 4 rds + 155m row 95# thrusters.

Corey commented on 17-May-2012 07:07 PM

HC's - 135-155-175-185. Stopped there due to wrist pain. One day I won't have to say that. Amrap as rx'd - 5 rounds plus row and 2 thrusters. Hips were gone. Heard a visitor to CFE got 6+. That is impressive.

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METCON

WOD

Dynamic mobility and warm-up before the WOD

4 rds for time of;

20 Push Ups (Games Style)

8 Deadlifts 275/135; scale as needed

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"Hey coach, get me a bigger KB! I'm a big girl and don't need to scale anymore"

If you want a CrossFit Fort Worth "Fuel for Life" Cookbook, check your e-mail and respond to the recent press release. We will be ordering a few extras but not many.

Comments

Charlie commented on 16-May-2012 06:36 AM

real fitness crossfit in naples: 12 min time limit, 3 rounds 10 ohs 95#/30 games-style push ups then row as many meters as you can...1600m

Peter commented on 16-May-2012 12:03 PM

I devoured humble pie this morning. DL is my weakest lift but I was determined to complete the WOD as Rx'd. I did! It just took 10:20. We spend alot of time doing what we are good at and putting off what limits us...my goal is to strengthen my lower back
and become more flexible. Good class this AM.

Corey commented on 16-May-2012 08:43 PM

Wod as rx'd - 5:00. Dman got me though. Dang pushups! Getting better though. I feel your pain Pete. Coming off back issues last year i felt like I had been out for a year.

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