Deadlift

Comments

Michele commented on 06-Jan-2010 09:23 PM

CFFTW WOD - 10:33 (10#WB) DL-5X5-85,95,105,115,125

Elisabeth commented on 07-Jan-2010 02:32 PM

DL-5X5-85,95,105,115,125- didn't feel strong. HQ WOD -3rds of 50 wb 10#/ 25 pullups Red band- 12:09. Who's crazy idea was this??? thanks Todd!

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Deadlift

WOD

Deadlift 5x5

Three rounds for time of

Overhead Walking Lunges 25 meters 45/25

Pull-Ups 20 reps

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Comments

Terra commented on 03-May-2010 07:50 AM

After what feels like a two week hiatus from CF and Paleo...I am taking control of my life again! J had to leave at sun-up this am, so did some creative CF at home. No excuses, right?! 5 rounds, 20 25# kb swings, 5x's up and down the stairs, 20 15# hot potatoes, 20 situp. Took about 15m. Will be back in the box tomorrow am.

Cesar commented on 03-May-2010 08:00 AM

Great work this morning Pete, I think we really left it out there today.
AM WOD of 10 reps standing around for time - 20:17 I'll get you next time.

Peter commented on 03-May-2010 12:53 PM

Yeah standing around with Cesa was fun. However, I check my phone email and Darin said he would be at the box @ 6:10 am. Unfortunately, I couldn't catch Cesa to let him know. It appears Darin was running in Terra time :) the WOD today was way harder than it looks. Deadlifts: 185-205-225-235-235. I stayed on 235 to work on form. The metcon as Rx'd was rough 6:42. The 45lb weight felt like 100 during the second round. It was just like old times...just me and Darin.

Michele commented on 03-May-2010 03:22 PM

Ladies Boot Camp WOD - 2 rounds/4 stations - 15 KB swings(25#), backward run 5 yds, 15 overhead squats w/PVC, 5 yds long jumps, 15 burpees, 5 yds sprint, 15 plank knee to elbow, 5 yds side shuttle. Time - 13:45. This was meant to be a team WOD with each partner doing 15 reps. Since we had an uneven number of people I worked alone and started at the plank knee to elbow doing 30 reps but did the rest with 15 reps. Very muggy, hot and sweaty this morning! Good little workout to get the day going!

Candace commented on 03-May-2010 08:07 PM

Woke up feeling a little groggy today so I didn't really think my best efforts would be put out there. Well I surprised myself and gave my all in the WOD. 3 rds for time of a 200m row, walking lunges, 10 jumping pull ups. Time 5:50. Appreciate the extra competition Darin. It was needed for some motivation and adrenaline. :)

Troy commented on 03-May-2010 08:39 PM

Deadlifts - 135/175/185/135/135/135. Form was bad tonight, so backed off and worked on that and did an extra set. Thanks Clayton for the coaching. Metcon - 5:52 with 35#.

Brady commented on 04-May-2010 12:11 AM

spring football is in full session so Ive been hittin WODs at school. DL - 295,315,335,355,365. metcon 5:23

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Deadlift

WOD

Dynamic warm-up before the WOD

Deadlift 5x5 (working sets begin with the weight that produces bar path slowing)

Rest

4 Rounds for time of:

Wall Ball 25 reps

KB Snatch 10 each arm

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Comments

Corey commented on 17-Aug-2011 07:54 PM

Deadlifts with 5x5 - 225. Doing those slowly while practicing that technique was good work. Made the wallballs harder. 8:58 on the wod using 44# kb.

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Deadlift

WOD

Dynamic mobility before the WOD

Deadlift 5x5

Rest

2 Rounds for time of;

Run 800 meters

Overhead squats 15 reps 95/65

Toes to bar 30 reps

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I had to post this pic because I am so proud of Missy and her pursuit of doing things that are uncomfortable to reach her goals! Only her 3rd 5k and she takes 1st place in her age group and PR's by over 2 minutes. This is a great example of reaching for your goals and doing what it takes to achieve them. Also, congrats to all the other runners who placed or took their age group. We are so proud of our family! Come join us at the next event.

Comments

Charlie commented on 12-Sep-2011 08:17 AM

day 4 strength with pete: bs-235,bp-190,dl-255

Tina Neuwirth commented on 12-Sep-2011 01:44 PM

Strength day 4: BS 160 (true low bar position with much better depth today), BP 60, DL 185.

Peter commented on 12-Sep-2011 09:37 PM

BS-235/BP-215/DL-255

Michele commented on 12-Sep-2011 11:50 PM

SS program:BS-70;BP-55;DL-125. Could have easily done 60 on the BP, like last time, but Coach wanted me to perfect my form. I'm sure it will get heavy soon enough! Think I'll jump 20# on the BS next time. I started out too low, and the low bar technique
is working much better for me!

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Deadlift

Thanksgiving Holiday hours will be, closed on Thanksgiving, Friday 5:45am, and added 7 am class, Saturday open for regular classes.

WOD

Dynamic mobility before the WOD

Deadlifts 5x5 (progressive load, set up the same as power clean for initial bar approach)

Rest

AMRAP in 8 min of;

Weighted Pull-ups 5 reps (choose weight that allows 5 rep count)

Box jumps up/over 10 reps

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When was the last time the trainer at 24 hour let you do that?

Comments

Ashleigh Fann commented on 23-Nov-2011 08:41 AM

DL--135-155-165-175-185; 6 rounds (no weight on the pullups for me)

Michele commented on 23-Nov-2011 10:28 AM

Couldn't get enough of those goblet squats, so after I taught them to my boot camp ladies this morning I did their WOD. 10 min AMRAP: 5 push press with 25#KB, 10 goblet squats with 25#KB, 15 situps. Got 8 rounds + pp,gs and 4 su's. That's 124 situps!

Tina Neuwirth commented on 23-Nov-2011 01:49 PM

Split squats today 5-5-5-5-5 (ea leg): 50# (25# each hand)-70#-90#-106#-150#. Last set I broke into 2-2-1. Depth was not as good on some reps, but some were legit. That was heavy! Happy Thanksgiving everyone!

Corey commented on 23-Nov-2011 06:40 PM

Shoulder press 5x5 - 95-105-115-125-125. Today's amrap w/ 25# vest - 9 rounds plus pullups and 1 box jump.

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Deadlift

WOD

Deadlift 5x5

Rest

Three rounds for time of:

Run 800 meters

KB Swings 30 reps 1.5/1pd

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This is what it feels like!

WOD BOOKS are back! New 2012 CrossFit Fort Worth and ZoiFit WOD BOOKS are coming! Also, this week the first 2012 Challenge will be released. We will be releasing one challenge per quarter relating to endurance,strength, metabolic capacity, or just down right fitness fun! The first challenge will be a primer for those athletes that are getting ready for the CrossFit Games 2012 Open and also a great way to get some of those holiday pounds shed!

Comments

Michele commented on 02-Jan-2012 12:47 PM

Today's metcon - 16:40 Running wasn't fun today - had a hard time breathing. New year means better running for me!

Reed commented on 02-Jan-2012 07:26 PM

Well, Well, Well, I am about to let you all know what not to do. Do not take off for two solid weeks. Do not abandon your diet for the same amount of time. Finally, do not come back and attempt to keep up with Pete in the lifts and Metcon. By the end of
the DL my back was so shot that I couldn't even lift the KB so I just ran. DL: 265,275,285,295,285(4). DNF on the Metcon. Im not saying I could have kept pace with the guys in my group ( they all killed it) if I hadn't of done that but I am saying I didn't
help myself any.

Peter commented on 02-Jan-2012 09:23 PM

Crushing Metcon tonight! DL: 265,275,285,295,285. Great effort by all. Metcon: 14:50 over RX'd with 2pd KB all unbroken. I'll tell you during the last 5 swings I wanted to let go of that thing go!

Ashleigh Fann commented on 03-Jan-2012 07:28 AM

I am now allowed to wear civilian PTs again so I'm back to working out with our group here. We've started reviewing fundamentals of movement for some folks who never really got a good foundation. Yesterday's WOD: 20 rounds--1 DL, 1 DL+PC, 1 DL+PC+PP (45#);
not for time, but focusing on form as you fatigue--but I timed mine anyway at 9:05

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Deadlift

WOD

Dynamic mobility before the WOD and lumbar warm-up and movement prep with PVC

Deadlifts 7x5 

Rest

Two rounds for time of;

Run 800 meters

Air squats 50 reps

Double Unders 50 reps

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We will be releasing dates for the CrossFit Games Open WOD's! Our box will be acting as a host site for all the Open WOD's over the next 5 weeks. If you have not signed up, it is a great opportunity to have some fun competition and take your CrossFit game to the next level.Whether you do workouts as prescribed or scaled, you can still participate!

W=FXD (Work=force x distance)

How does this apply to us? Work is the amount of force used to move an object or mass through a certain distance. Mobility and increased flexibility decreases the amount of WORK required to move through the same distance by decreasing the internal force required in the body and thus making movements easier. Want to improve performance, improve mobility and flexibility. 

Comments

Reed commented on 16-Feb-2012 08:12 AM

I was going to post last night but I was in a serious fog! Darin and I were talking last week about "Fran" and how we were wanting to do it to before the open to gauge where we are. Well, last night I did it,Rx'd 4:10! My last time Rx'd was almost a 6:00
and by almost I mean 5:55. My thrusters felt slightly better but the Butterfly kip is where the magic was. I had Fran caugh last night and suprise, I still have it this morning! You were my first Fran, seriously it was the first CF workout I ever did, and
I will always love you!!!

Charlie commented on 16-Feb-2012 08:30 AM

Reed, great Fran time. Yesterday's wod: 5 rounds + 8 burpees

Coach D commented on 16-Feb-2012 09:01 AM

Yesterday's WOD 5 rounds + 5 WBSU. Anyone getting stoked about the OPEN! Come on, our gym can bring it! The Z-Team rocks!

Clint commented on 16-Feb-2012 10:36 AM

TWOD; 10,9,8... etc. Burpees, pushups, weighted sit-up(8# med ball) 9:24. Burpees were better today, I worked on using the technique Charlie showed me. Way to go Reed! That is an awesome Fran time.

Tim commented on 16-Feb-2012 10:48 AM

Yesterday WOD: 4 Rounds. That WOD got the heart pumping and shoulders burning for sure.

Tim commented on 16-Feb-2012 10:48 AM

Yesterday WOD: 4 Rounds. That WOD got the heart pumping and shoulders burning for sure.

Coach D commented on 16-Feb-2012 01:56 PM

Rowing Intervals: 2k-7:44, 3' rest, 1k-3:37, 2' rest, 500m 1:48, 1' rest, 250m 48.1,1' rest, 100m row 18.9.

Michele commented on 16-Feb-2012 03:20 PM

Today's WOD: DL-85,105,115,125,135 All felt better than expected for 7 reps! Metcon - 19:01 Rx! Was shooting for sub 17:00 but couldn't get many DU's strung together. I think I got one set of 10 in there somewhere! Congrats on the Fran PR, Reed!

Corey commented on 16-Feb-2012 08:24 PM

Nice Fran, Reed!! Smokin time. Yesterday's wod - 5 rds plus 4 burpees. Should have looked at Charlie's number before I did it! Probably wouldn't have made a difference. I was gassed. Then 10x3 of reverse grip deadhang pullups

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Deadlift

WOD

Dynamic mobility and warm-up before the WOD

Deadlifts 8x4

Rest

AMRAP in 6 min of;

Box jumps 10 reps

KB swings 10 reps (heavy)

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Raise your hands if your sure! Or maybe not...

Fight Gone Bad fund raiser is replaced with CrossFit  For Hope! Check out the link for more information and for the WOD that Coach Glassman says will make FGB look like a warm-up! http://www.crossfitforhope.com/ 

Brains and Brawn WOD April 28th, don't miss it!

Comments

Peter commented on 17-Apr-2012 08:22 AM

DL - 225-245-255-265-285-305-315(3)-305(2).. Metcon - 30" box / 88lb KB - 5 rounds + 1 Box Jump.

Ashleigh Fann commented on 17-Apr-2012 08:51 AM

Back Squats 2x12 @ 65% 1RM on 0:45 (115#); AMRAP 15:00--500m row, 15 pullups, 12 burpees--3 rounds (w/band)

Michele commented on 17-Apr-2012 09:17 AM

Deadlifts 4X8 85-95-105-115-125-130-135-140 Kids school called so I had to leave before Metcon.

Tabbatha Konen commented on 17-Apr-2012 12:17 PM

Deadlifts: started at 65# and went up to 125#. Metcon: 4 rounds + 10 box jumps and 8 kb swings. My shoulders are killing me!

Charlie commented on 17-Apr-2012 07:29 PM

DL-265,285,305,315 Metcon (88lbs kb,30"box)-4+5jumps

Reed commented on 17-Apr-2012 10:40 PM

DL:305, 325,345,365,385,415(f) 415(f). I did the DL from the mainsite and the wod from ours. I wanted to hurry and get done but it took me just as long, oh well. Wod 4 rds + 2 BJ (2.5 pood and 30" box) the box height slowed me down, that is way up there
for my short legs! Good job to everyone tonight and I mean that. There was a lot of people that pushed past their comfort zones and that's always fun to watch!

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