AMRAP

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Tina Neuwirth commented on 08-Jan-2010 08:01 AM

Well, it was worse than I thought! I have got to get back to heavy lifting! Push press 5-5-5-5-5 (or something like that): 65-75-85-90(1)/85(2/2)-80(4/1). Metcon from today: 6 rounds, and 4 pull ups as Rx'd. I can't wait to have a full week of working out again next week!

Corey Doyle commented on 08-Jan-2010 09:40 AM

I'm with you Tina. I've been sick the last two days and cant wait to get in the gym today. I hated missing those heavy lifting days. Maybe I can work in some push presses today before the AMRAP.

Terra commented on 08-Jan-2010 09:42 AM

Sorry I missed you this am Tina, alarm went off, I made the mistake of looking at weather bug - wind chill -1, I snuggled close to J, and resolved to do KB later at home!

Todd Roper commented on 08-Jan-2010 11:41 AM

0100 We were fighting a 3 alarm fire. My helmet was frozen, my gloves were frozen, my bunker gear was frozen, even my snot was freezing as it was dripping out my nose (side note: don't forget to leave your facets dripping!). I would have loved to have been snuggled close to E and doggies in bed (mostly E- doggies stink and pass gas). I would have loved to have been in bed. I would have loved to have been inside. Sorry, long night, no sleep, frozen brain- think I'll go running, maybe it'll thaw!

Chad Caussey commented on 08-Jan-2010 12:56 PM

Thanks for keeping us safe Todd. I hope you can thaw out and have a great day!

Matt McKillip commented on 08-Jan-2010 01:42 PM

Good night D, you need my DNA to log in? Tell yall what...I love me some Todd

Troy Landrum commented on 08-Jan-2010 07:22 PM

CFFTW WOD - 6 rounds + 8 KB swings as RX'd. Todd.....you are definitely the man!!! Thanks for the laugh too.

Corey Doyle commented on 08-Jan-2010 09:02 PM

Did 5x5 push presses and today's wod. 135, 145, 155, 155, 165 (2). What is up with that? My shoulders will get stronger! Today's wod as Rx'd - 8 rounds plus pullups, pushups and 9 KB swings. Brady and I both think we may have had one more round than that, but we are deferring to Coach Miles :) Thanks Brady for the push. Great work to Jeremy too.

Tina Neuwirth commented on 08-Jan-2010 09:45 PM

Terra, Erin and I were wondering about you. I am beginning to think you are avoiding me in the gym. Come on, I can't be as bad as D! Todd, thanks for all you do! Hard to imagine being cold in all that gear fighting a fire, but I guess anything is possible in weather that is in the teens with wind chills in the single digits! Corey, great work on the AMRAP (you and Brady)...that is the round count D was looking for. Sadly, I did not deliver! Maybe I'll do better when I get back in the swing of things next week. CF Total for me on Wed. Wish me luck!

Eugenia Ludwig commented on 09-Jan-2010 06:37 AM

My car was in the shop all day, did not get it out in time for class, so Haslet WOD=1.5 mile run on treadmill, with 3 breaks for 10 pushups ( girlie style ), 20 situps and 30 squats...puny but after a month of MIA at the gym, I'm building up again. Still no clock upstairs, but I didn't stop so I'm sure it was real fast!

Terra commented on 09-Jan-2010 08:27 AM

Tina...that's too funny. I guess it does seem to be Friday's that get skipped for me for one reason or another!!! Hope to see you soon.

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AMRAP

WOD

AMRAP in 10 minutes

Kettlebell Swings 15 reps 1.5/1pood

Burpees 15 reps 

Wall Ball 15 reps 20/14

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Comments

Peter Dyer commented on 19-Apr-2010 07:55 AM

Word of advice. The easier a WOD looks written on the board the harder the WOD will be. I made a joke this morning. One that Darin momentarily flashed a smile that would not be understood upon completion of thiis AMRAP. I mistakenly said, "so is 2 to 3 rounds pretty normal?" The WOD ensued...and I made it through 4 rounds + 5 KB Swings. This was a tough one. Those burpees really know how to crash a party. Good effort everyone! Way to go Beau...the only way to start Crossfit is jump right in. Terra must've seen the WOD beforehand and as expected she rolled over and went back to sleep.

Tina Neuwirth commented on 19-Apr-2010 01:39 PM

Way to go Pete, heard you were a beast this AM. Guess that earns you a little trash talk, not that you care if you earn it or not, right? Today, I decided to try to walk (or run) in the shadow of the great LSD (or long fast distance) athletes at our gym. I did 4.25 miles (or so we think...I need to get a Garmin!): 41.53. I know that is not so great for some of you, but that might just be the farthest I have ever run all at one time. It actually felt pretty darn good too. I recovered much more quickly that I thought. Anyway, enjoy your AMRAP today guys. I'll have to do this one soon. I knew when I saw burpees, that one would be a killer!

Corey Doyle commented on 19-Apr-2010 06:54 PM

4 rounds with a 2 pook KB. Thanks for talking me into the 2 pood, Brady. Killer wod! Everyone went so hard on this one.

Corey Doyle commented on 19-Apr-2010 06:55 PM

Before anyone says anything, I meant 2 "pood" KB!

brady gunn commented on 19-Apr-2010 07:30 PM

I love you too pookie pook Corey :) xoxoxo. 7 or 8 wallballs behind CD. Way to kill it pook. Had some sled pulls for dessert. Mmmm

Michele Deaton commented on 19-Apr-2010 07:37 PM

Did this one at home and I only have a 25#KB. I might have used the 35# at the box. Anyway, I did 3 rounds + 8 KB swings. Pete was right, this one is harder than it looks! I debated between it and the one the Ladies Boot Camp did this morning and chose the posted WOD, because it looked easier! HA!!! CrossFit sneaks up again! But, we can do almost anything for only 10 minutes, right???

kimberly mccauley commented on 20-Apr-2010 10:51 AM

dang! i had 3 rounds and 13 KB...1 pood. 14# WB. this was the first time in a while that i felt like puking! good WOD

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AMRAP

WOD

AMRAP in 12 minutes

Run 400 meters

KB One Arm Power Snatches 10 reps (5 ea arm)

Jump Switches 20 reps (10 ea leg)

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World Record Fastest Mile in a Bomb Suit

Check this out! I was talking with a friend and she mentioned his new world record. Sgt. Duff is a solider who is now stationed overseas. When I had heard what he had done, I just casually stated, "I bet he CrossFits." Sure enough, she showed me this video and story and that is exactly what he does as his GPP program. Sweet!

If you are planning to come to the POSE Running WorkShop Saturday, please notify us via email or by blogging. Remember to bring your favorite food to snack on afterward!

" It is the greatest reward to find yourself looking back down at the bottom of the mountain. What is your mountain?"

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Michele Deaton commented on 22-Apr-2010 06:19 AM

Surely you don't mean "favorite" food? That would be Paleo- or Zone-friendly food! See y'all at the workshop!

brady gunn commented on 22-Apr-2010 05:24 PM

Just hit the WOD at school. 55# snatch and used 25# vest for fun. 4 rounds and 50m run.

Corey Doyle commented on 22-Apr-2010 07:11 PM

35 min bike on dman's bike at the box at near highest gearing and resistance and maintained a 90 rpm pace (Checked every few minutes and adjusted accordingly). Each 5th minute I switched to the highest gear and sprinted all out for the full minute. What a burner! Probably the most I've sweat in a while. Then 5 sets of 20 ghd hip extensions w 1 min rest in between.

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AMRAP

WOD

Five rounds for time of

Thrusters 8 reps 115/75

Run 400 meters

Box Jumps 12 reps 20"

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Remember to continue to schedule when attending classes. If you are having problems scheduling, notify the office or contact us via e-mail. 

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Comments

Michele Deaton commented on 26-Apr-2010 11:21 AM

Ladies Boot Camp WOD 2 rounds for time: 100m run,10 burpees,100m run,20 pushups,100m run,30 situps,100m run,40 pvc push press,100m run,50 air squats. Time - 19:15. Then double-under practice.

Tina Neuwirth commented on 26-Apr-2010 01:14 PM

What a beautiful day for a run! 1 mile for time: 6:50 PR! Then 1 mile tempo run (which was supposed to be 8:48-9:11): 8:15 (and that one felt good). Yeah! Have a great Monday! Can't wait to see the AM crew on Friday. I missed you guys!

brady gunn commented on 26-Apr-2010 07:50 PM

Hit it at school. It's nice when you have a track handy. rx'd 15:51.

Athena Lee commented on 26-Apr-2010 07:59 PM

23:43 as RX'd. Running...BLEHHHHH....

Troy Landrum commented on 26-Apr-2010 09:18 PM

20:36, 95# on first 3 rounds then 85# on last 2 rounds. Good vibes in the Box tonite!

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AMRAP

WOD

AMRAP in 15 minutes of

Row 400 meters

KB Swings 12 reps 1.5/1 pood

Lunges 10 reps 

Knees to Elbows 8 reps

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Thanks Clayton for the sweet sled!

"Strength and beauty are painful..." 

Comments (6) | Permalink |

Comments

Chad Caussey commented on 28-Apr-2010 12:35 PM

More strength than beauty with Clayton. :)

Tina Neuwirth commented on 28-Apr-2010 05:40 PM

Holy cow...did the WOD from Saturday subbed pull ups (all real) and dips (first two rounds real then red band): 6 rounds. Arms are tired!

Michele Deaton commented on 28-Apr-2010 06:19 PM

Home WOD today - 1/2 mile run (POSE practice) 4:00 Walk 2:00 then 1/4 mile run 2:03. Walk 2 minutes. Double-under practice. Finally getting the hang of it!!!

Robbie Courtney commented on 28-Apr-2010 08:30 PM

Great 5:30 pm WOD today. Completed 4 Rounds with extra 200 plus meter on ROW. Cotton Mouth City by 2nd round. Took a fall on 4th Round of Knees to Elbows, but I "STUCK" the landing. LOL

Athena Lee commented on 28-Apr-2010 09:59 PM

I give that landing a "10", Robbie! 4 rounds + 215m row. My legs just got heavier and heavier as the WOD progressed! Great job, Troy and Robbie!

Troy Landrum commented on 28-Apr-2010 11:44 PM

4 rounds + 400m row w/1.5 pood KB. Whew...that one will toast your buns!

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AMRAP

Remember, we will be closed Saturday for the CrossFit South Central Regional Games on Saturday and Sunday! Come out a cheer athletes on and see some great fitness capacity! We will also be closed Monday, Memorial Day.

WOD

AMRAP in 12 minutes of;

Lunges 9 reps each leg

KTE 8 reps 

Thrusters 7 reps 95/65

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Before

After

So, does CrossFit and a Paleo diet work? Here's your answer! Pete has been training with us since the Winter of 2009 and has lost 30 lbs. by eating clean and training 3 days a week with CrossFit. This is just one of many members that are achieving their fitness goals at CrossFit FTW!

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Comments

Tina Neuwirth commented on 27-May-2010 06:54 AM

Way to be ripped, Pete! At first I did not scroll down, and thought "didn't he say he'd lost weight?". Glad all your hard work is paying off. See you Friday.

CANDACE MOBLEY commented on 27-May-2010 09:59 AM

Don't think Ive met you yet Pete, but way to go!!!! ~ Look to your health; and if you have it, praise God and value it next to conscience; for health is the second blessing that we mortals are capable of, a blessing money can't buy. ~

kimberly mccauley commented on 27-May-2010 12:16 PM

nice job pete!!!! 5, almost 6, rounds completed!

Michele Deaton commented on 27-May-2010 02:15 PM

CFFTW WOD - exactly 6 rounds! Used 45# thrusters. Not a fan of KTE but these were probably my best ones yet. Great workout this morning, ladies!

Darin Deaton commented on 27-May-2010 04:30 PM

WOD-95# thrusters, 8rds+9 lunges, C-Dog beat me by 1 lunge, dang it! D Great work by all.

Athena Lee commented on 27-May-2010 05:24 PM

Holy abdominals, Batman! That is awesome, Pete. I'm still looking for my one pack. Will find it someday. WOD: 65# thrusters, 7 rounds plus 5 KTE. It was just me and a visiting CFer, Ryan. Good job!

Clayton Martin commented on 27-May-2010 07:04 PM

Excellent work Pete. Wod today with Dman 8rds +10 lunges. Nice work D, I only beat ya because I didn't turn around at the end.

Corey Doyle commented on 27-May-2010 08:57 PM

Good work Pete! CF combined with willpower is strong stuff! Wish I could have done this one today. See you guys next week.

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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

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

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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.

Darin Deaton 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 MOBLEY 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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AMRAP Intervals

WOD

AMRAP in 6' x 2 (rest 2' between intervals)

Sit-ups 20 reps

Pull-ups 12 reps

Thrusters 8 reps 95/65

Post rounds to comments for both intervals

Remember if you are interested in Krav Maga classes to let your coach know. We are needing to fill the class with 10 students and we have 4. Let us know this week and check out the details in the What's New section.

Comments (6) | Permalink |

Comments

Cesa Ortiz commented on 05-Aug-2010 09:08 AM

Good workout this morning. Shout out to Alex for pushing the envelope and keeping things fast and furious. Probably would have slowed down had he not been there. As Rx'd 6 total rounds + 20 situps and 3 pullups. Good work this morning guys.

Michele Deaton commented on 05-Aug-2010 09:29 AM

5 rounds plus situps and pullups. 55# thrusters. Good to get that out of the way today! Rock it, night crew!

Robbie Courtney commented on 05-Aug-2010 06:47 PM

Today's WOD reminded me of why I'm paying the price physically, mentally, and spiritually (not necessarily in that order). We all want things in life, whether it's landing a good job, losing weight, participating in a MUD RUN (Ha,Ha), or being respected. Focusing on the end result is understandable, but counting the cost and committing to the price require more determination. Pursuing rewards without sacrifice works against us. Billions of dollars are spent on fad exercise / diet products every year. People hope for something significant for little or no effort. Thank God for CrossFit Fort Worth. Coach Darin and the team understand that there is a positive correlation between paying the price and enjoying the reward. Accomplishment without cost not only diminishes our enjoyment, it also renders us no CHARACTER development. The CrossFit FW Team has helped so many to be grounded in the basics that help us to obtain success with proper mechanics so we have a STRONG Foundation. When we try to avoid paying the price, our ability to both aquire and retain our reward is undermined. My question to all athletes is: How much are you willing to pay?

Troy Landrum commented on 05-Aug-2010 08:14 PM

1st interval - 3 rounds + 9 situps. Then Coach Matt wanted to twist things up a bit...so on the 2nd interval, we started with the thrusters...then the pullups, then sit ups. 2 rounds + 8 pullups. After the WOD, I got a wild hair & ran a mile on the track. 8:47. It was more like a fast jog. Thanks for running with me Robbie (in that brutal heat) & ditto on your post above. Thanks again Dman for the box!

Clayton Martin commented on 05-Aug-2010 08:21 PM

Well put Robbie!!! You rock dude! Snatch for me today, 160# new PR! Getting close to a goal of a bodyweight snatch!

Corey Doyle commented on 05-Aug-2010 10:23 PM

Ditto Robbie! You have definitely put your body to the test the last several months and are seeing the results. A lot of stretching for me and some light backsquats compared to my previous weights. Its great form practice for me though. 135 (10 reps) - then 5 reps of 165, 185, and 205. They sure felt heavy though after not doing heavy reps for several months. Watching all you guys hit it those wods hard keeps my spirits up until I'm back at full capacity! Awesome PR C-mart!

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AMRAP

WOD

AMRAP in 12 minutes of

Hang Power Cleans 5 reps 135/95

Push-Ups 10 reps 

Knees to Elbows 10 reps

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Yesterday was the first day of the 12 week 10K programming schedule. Let us know how it is going and post on the Endurance WOD Blog when able. Thanks!

Comments (8) | Permalink |

Comments

Peter Dyer commented on 18-Aug-2010 09:09 AM

It was nice to be back at the Box after much needed rest. I did the AMRAP today as Rx'd but took it a little slower. 7 rounds + 5 HPC's. I didn't want to over do It and reinjure myself. The hardest part was most definitely KTE! My hip is still a little sore and I felt it on that one. I'd also like to give a shout out to the guys in the morning. They have been going strong for almost 3 months and sticking to it. Good job guys!

Tina Neuwirth commented on 18-Aug-2010 02:44 PM

So today we did yesterdays OH WOD. SP: 45-55-65-70(2). PP: 65-75-85-90. I probably could have done 95, but 85 felt pretty heavy so I went conservative...90 actually felt better because I got my rear in gear and moved faster! PJ: 75-80-85-95. Went lighter on the PJ to work form on that since we normally do split jerks. Felt ok. 95 did not feel too bad. Have a great day everyone!

Michele Deaton commented on 18-Aug-2010 07:09 PM

5 rds 20 pushups(knee), 20 situps, 20 squats - 7:46 Quick home WOD while getting oldest packed up to move to college tomorrow! Boomer Sooner!

Corey Doyle commented on 18-Aug-2010 08:25 PM

Dman recommended I not do KTE's so he came up with a 15 min amrap of 10 thrusters with 45# db's, 10 pullups, and 10 lunges each leg. 6 rounds and 6 thrusters. Those db thrusters are no joke. It's an entirely different movement when you are independently stabilizing those suckers. Cardio was a problem but getting better!

Andrea McElroy commented on 18-Aug-2010 08:40 PM

Did 5 rounds + 10 pushups w/70# HPC's. Give a shout out to the night crew everyone was AMAZING tonight makes me proud to be a part of such a great group of people!!!

Darin Deaton commented on 18-Aug-2010 10:24 PM

CFE Strength WOD-PC 135# 20, 1600m row, FS 135# 20, 800m row, 135# DL 20. 14:06 Way to go to all you crossFit crazies out there, good work.

David commented on 18-Aug-2010 10:52 PM

Pete, I'm not sure how 7+ rounds was taking it slow. :) I managed 6 rx'd with 1 hang clean at the end. This wod had all the movements that I need to work on, for sure. :)

Don Davidson commented on 19-Aug-2010 08:58 AM

Pete, thanks for the encouragement. The last 3 months have been tough but great. For the workout, I managed 5 rounds 3 pushups. I really felt like I had no energy for this workout but I worked through it.

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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 Davidson 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 Roper 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!

Darin Deaton 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 Stimson 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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