| ||||||||||||||||||||||||||||||||||||||||||
Recent Posts
Tags
- 2011 Sectionals Wods (6)
- 21-15-9 (7)
- Agility (3)
- AMRAP (105)
- Angie (1)
- Annie (2)
- Back Squat (44)
- Badger (1)
- Barbells for Boobs (3)
- Baseline (3)
- Bear Complexes (2)
- Becky (1)
- Bench Press (6)
- Benchmark WOD (2)
- Bet you didn't know (1)
- Body Weight (4)
- Box Games (6)
- CF Endurance (12)
- Chili-Cook-off (1)
- Chipper (1)
- Christmas (3)
- Cleans (57)
- Coaches Challenge (19)
- Community WOD (1)
- CrossFit For Hope (1)
- CrossFit Games (2)
- CrossFit Total (5)
- Curtis Ps (1)
- Deadlift (39)
- Death by 10 meters (1)
- emotional intelligence (5)
- Fight Gone Bad (2)
- Filthy Fifty (1)
- Foam Rolling (1)
- Fran (3)
- Front Squats (29)
- Functional Lifts (1)
- Girl Named WODs (19)
- Ground to Overhead (1)
- Gymnastics (6)
- Handstand (2)
- Health (2)
- Helen (3)
- Hero WOD (4)
- HFB (4)
- Hormones (1)
- Interval Training (8)
- Intervals (2)
- JT (1)
- Karen (3)
- Kettle Bells (6)
- Ladder Training (2)
- Leadership/Personal Development (4)
- Member Highlights (2)
- Mental Capacity (3)
- Metcon (83)
- Mobility (4)
- Muy thai (4)
- Nancy (1)
- Nutrition (8)
- Olympic Lifts (22)
- Open 2012 (1)
- Open Sectionals 2011 (1)
- Overhead Squats (20)
- P McQuitty (1)
- Paul Dayton Owens (1)
- Prowler (1)
- Pull-up challenge (6)
- Push Press (23)
- Ranch WOD (9)
- Recovery (4)
- Resisted Body Wieght (6)
- Rowing (19)
- Running (16)
- Shoulder press (23)
- Snatch (18)
- Spiritual (4)
- Split Jerks (10)
- Split Squats (2)
- Squat (2)
- Squats (14)
- Stones (1)
- Strength (10)
- Strength & Beauty (1)
- Strength Standards (2)
- Stretching/Tissue relaxation (2)
- Supplements (1)
- Tabata (14)
- Team WOD (24)
- Thrusters (13)
- Training intensity (2)
- Training Principles (23)
- Treatment (2)
- Wall Ball (3)
- Zoi (1)
Archive
FLOW RUNNING SEMINAR!
Wednesday, July 06, 2011Check out the What's New Section for information on a FREE Flow Running Seminar being held at Riata Therapy Specialists in Bedford. This is a FREE event but is limited to only a certain number of participants. Go to the event link and register ASAP to secure a spot. Patton Gleason and our CrossFit Endurance Trainers will be there to help you run faster, pain free and farther! We will also have Inov-8 product demos from the Natural Running Store.com.
WOD
Run 800 meters
21-15-9 Pull-ups, Push Press 125/75
Run 800 meters
Post time to comments
Here is a great e-mail received from Erin Brown and her before and after pics!
Erin Before
Erin After
"I joined CrossFitFTW in January 2010 and have been going 3 days a week consistently ever since. All I can say about crossfit is I. LOVE. IT. I have never found an exercise regimen that I enjoyed enough to keep going after I reached whatever goal I was working toward. I've been "athletic" my whole life, playing multiple sports growing up, but focusing mainly on softball. Since graduating from college, I haven't focused on fitness much, except when I was training for my wedding (read honeymoon) 5yrs ago. I met my goal and I quit. When I started crossfit, I had no set goal or deadline. There was no size, there was no event. I wanted to feel healthy, and feel good in my own skin. I can honestly say I've done this. I haven't lost a significant amount of weight, and I still don't have the desire to go run a 5K, but I'm stronger than I've ever been. I can over head squat 115# 3 times, I can do double unders jumping rope, and I can very likely deadlift your boyfriend. I have found a "sport" that celebrates my thunder thighs for what they are...pillars of strength and power! I have a new found pride in my body that I have never had. Sure there are still things about it that I would like to change, some achievable, some unachievable (due to genetic make up), but I know what my body is capable of. I've lost inches. I'm wearing smaller scrubs to work. My jeans are comfortable. I have back muscles like you wouldn't believe. Don't get me wrong, I do have goals. I'd like to lose about 5lbs more pounds. I'd like to clean 150#. I'd like to do more pull-ups un-assisted. I'd like to back squat 200#. I'd like to do infinite push-ups without having to put my knees down. All of these things are achievable with a little practice, patience, and perseverance.
I can truly see myself doing this for the rest of my life. It really is a lifestyle that fits me perfectly.
Erin Brown
Comments
and perseverance. Keep up the good work
was so hot I couldn't touch it! 800m run, 21-15-9 situps and pushups, 800m run. Time - 14:19. I'm not gonna lie, I did walk about a quarter of the last 800. Post-vacation WOD's are KILLER!!! Get hydrated, evening crew!!!
with my depth on the 4th set on all reps. Then we ran out of time for the 10 min AMRAP that went with that WOD so we did 30 box jumps (20"), 40 sit ups, 50 squats for time: 2:12 (then I did 10, 20, 25 of the same movements because I had a few more minutes).
It is hot already. I agree with Michele...hydrate well evening-goers!
then! Wahoo! Today's WOD was a doosy! My goal was to either NOT be last OR make it in under 25min. My morning peeps know how running is my nemesis! I accomplished both goals! 65# PP and Blue band on the pull ups.