Front Squats

Friday, December 18, 2009

WOD

Front Squats

Saturday, January 09, 2010

WOD

Front Squats

Monday, January 18, 2010

WOD

Front Squats

Tuesday, March 02, 2010

WOD

Front Squats

Tuesday, May 04, 2010

WOD

Front Squats 5x5

Rest

Three rounds for time of;

Run 800 meters

Thrusters 12 reps 95/65

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Marilyn after PR on Baseline...Way to tear it up girl!

We are still registering athletes for the Second Ladies Only Boot Camp. So, if you know of someone let them know to contact the office to get registered!

Remember to check out the ATO2 Endurance Blog on the endurance page. WOD's are being posted every other day to help you develop better endurance for that next race or just improve your capacity!

If you would be interested in a specific topic or skill  that we have not done a skill workshop or seminar on, please let us know???

“Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives.” William A. Foster

Front Squats

Monday, May 17, 2010

WOD

Front Squats 3x5

Rest

10,15,20,25,30 for time of;

Kettle Bell Swings

Sit-Ups

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ATO2 Tri-Team finishes strong at the 2nd Annual Classic Rock Rockwall Rotary Triathlon! CrossFit Endurance training works! 

Remember that this week we are starting the Ladies Only CrossFit Class on Tue/Thurs @ 8:30am. Go online to schedule for these newly added classes. New female members completing On-Ramp series can also use these class times to receive their training.

Front Squats

Friday, October 22, 2010

WOD

Front Squats 5x5

Rest

Good Mornings 3x10

Foam Roll after the WOD to the lumbar region, quads, hip flexors, glutes and hamstrings

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"Fixing the Problem"

There is a tendency to try and "fix" a problem with gadgets, braces, devices and other application methods when our bodies experience breakdown and injury or overuse. Especially within the world of modern medicine, the quick "fix" always get the vote. Also, the most efficient is not always the most effective. A good example would be the feet. Got a foot problem, get a new pair of shoes, get a brace, stop your activity, get more padding, etc,etc,etc...Why not address the underlying issue and use active intervention, exercise, and education to get the "fix."  The hard part is finding the fix! It takes awareness of a problem, access to critical thinking, evidence based intervention and the desire to work. 

I hope what we are teaching at CrossFit Fort Worth is to "invest" in your body as carefully and thoughtfully as you would in anything else you value. I even find myself looking for the answer or fix to a new ache, pain or limitation in performance. But the real truth is this, the results we all want require thought, time and effort. The body is great at taking care of itself, but it requires maintenance. By the time your body lets you know there is something wrong, it has generally been there for a while. What all of us need to do is to take the time to evaluate our strengths and weaknesses and develop a plan to address the weaknesses and improve the strengths. So what is it for you, do you know? Is it stability(strength), mobility(flexibility), metabolic capacity for short, medium or long time domains, etc.... Think about it.

In the next few weeks I am going to post links, sites and creative solutions to some of the most common problems we experience. The first of these links is from eat,move,and improve.com.  This is a great site of information from a PT and biomedical researcher who crossFit. They provide a practical view on dealing with problems that relate to normal life and how we train. 

Check out their article on human feet. Takes a little time to read it but well worth it. As when I read anything, I try to separate fact from fiction. There is lots of fact, some postulation and minimal to no fiction in this article. Enjoy.

Zoi-Health & Fitness

Front Squats

Wednesday, January 19, 2011

WOD

Dynamic mobility and group stretching before the WOD

Front Squats 1-1-1-1-1-1

AMRAP in 10 minutes of

KB Swings 16 reps 1.5/1

Burpee Pull-ups 8 reps

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HFB Program Observations

The HFB program is continuing to progress, and after reviewing two weeks of food journals, there are several important observations. It is important to remember that the proper application of this nutritional program requires following its guidelines. It is that simple! If you eat nothing but protein, that is not good. If you eat nothing but carbohydrates, that is not good. It is the balance of proteins, fats and carbohydrates that promotes a healthy diet and keeps the body lean with quality muscle mass and appropriate body fat levels. 

With the HFB program, you should be consuming good quality proteins and vegetables at quantity levels to satiation. The means eating protein from 4-8 oz. and as many vegetables as you need to promote energy and performance with each meal. If you don't eat enough vegetables, you are robbing your body of good clean carbohydrates which your body has to have for energy, metabolism and brain function. Remember that you can have any vegetables with the exception of potatoes. The other mistake that is being made is the carryover of the cheat day habits into the following day. Remember to keep the cheat day to one day and then get back to good quality eating habits. Drink lots of water throughout the diet (6-8, 8 oz. glasses/day), and keep your salt intake low to promote good body fluid balance. Remember that processed meats can have higher salt levels and should be avoided when possible. Also, if you experience a headache and nausea it may be due to low blood sugar and protein levels that are too high. Notify us so that we can review your diet with you and modify as needed.

Front Squats

Thursday, May 05, 2011

WOD

Front Squats 5x2, 3x2, 1x2

Rest

21-15-9 of;

Wall Ball 20/14

Double Unders

Ring Push-Ups

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Coach Athena bringing it during lunges!

Pain is temporary. Quitting lasts forever.
Lance Armstrong

Front Squats

Monday, June 06, 2011

WOD

Front Squats 5x5

Rest

?

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Front Squats

Wednesday, July 13, 2011

WOD

Dynamic mobility before the WOD

Front Squats 8x5

Rest

10! - Power Cleans 135/85, Wall ball sit-ups

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Front Squats

Friday, July 29, 2011

WOD

Dynamic hip and shoulder mobility before the WOD

Front Squats 8x5

Rest

Box Jumps 100 reps for time

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Understanding the basic principles of training is key to help guide your own training, and also better grasp why things are done they way they are. There is a plethora of information, most of it conflicting, as to training this way or that way and what works best. My goal in today’s blog is to simply approach three principles; frequency, duration and intensity.

Frequency – how often a particular fitness intervention is performed

Duration – how long a training session last

Intensity – at what level of intensity is the training session, high, moderate or low intensity

These three principles need to be undulated to get the most out of your training. If all your workouts are high intensity, short duration and too frequent, you are at risk for overtraining and unbalanced fitness capacity. The same is true for any mixture of these training variables where there is no variance to your programming.

As we have all heard, the shortest path between two points is a straight line. When it comes to CF, the shortest path to general physical preparedness and broad based fitness capacity is and undulating modulation of these three variables. This is not to say that CF is the shortest path to strength, though it will make you strong. Also, it is not the shortest path to endurance, though it will help you develop endurance.

 So where are you at in relationship to these three principles or variables? If you are training 3x a week at the box, that probably won’t be enough without independent training augmentation to adequately tap into variance within these variables. Here is what you do. If you are training 3x a week at the box, on your “off” days, choose a fitness training mode that will augment what you have done in the 3-5 days prior. Don’t do a killer strength deadlift training session at the box and then kill it at home the next day with a high rep endurance WOD with a ton of deadlifts, bad medicine! Instead pick a WOD that will allow recovery of the hip and back and yet still allow you to focus on another area of training. If the day prior you did a long metcon, the next day choose a group of body weight training movements to help you develop capacity in a weak area. The consistent undulation of these sessions will continue to move you forward in your fitness. If you are a novice, just about any combination works. The higher your fitness level, the more you have to watch how these variables interact.

We will talk more specifically in the next blog about how you can vary these three principles within a broader program approach to train for sport training or increasing a certain domain of fitness. No matter what, it is important to remember that CF rewards the generalist and punishes the specialist!

Front Squats

Wednesday, September 14, 2011

WOD

Front Squats 5x5

Rest

Tabata Rows

Post loads and lowest meter distance to comments

Front Squats

Friday, October 07, 2011

WOD

Dynamic mobility before the WOD

Front Squats 5x5

Rest

AMRAP in 10 minutes

Box jumps 10 reps

KTE 10 reps

KB swings 10 reps

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Man down!

Front Squats

Friday, October 21, 2011

WOD

Dynamic mobility before the WOD

Front Squats 5x5

Rest

CFFTW Baseline - 500 m row, 40 squats, 30 situps, 20 pushups, 10 pullups

Post loads and time to comments

Enjoyed having Stephen from North Carolina visit our box! Great work!

Front Squats

Friday, December 09, 2011

WOD

Dynamic mobility before the WOD

Front squats 5x5

Rest

GHD Hip extensions 3x10

Foam roll and static stretching of problem areas after the WOD

Post loads to comments

Basic Exercise Nutrition for improved Performance and Recovery!

What if you took a significant sum of money and set it aside each day in a safe place with the goal and intent that the investment that you had made was earning a steady return and then found out that not only was the investment not making money, but some of it was gone? Wouldn’t you take your money and put it somewhere else or find a better investment?

This is exactly how we should view good quality nutrition and pre and post workout supplementation of nutritional intake. We train to reap a return on the investment of hard work, energy, sweat and suffering! The research tells us that when there is a lack of protein and carbs in the bloodstream and body stores after training, there is a lack of recovery. So, here are some basic recommendations on supplementation of a normal healthy paleo or zone style whole foods diet for improved athletic performance and recovery.

Each athlete should be eating an adequate intake of pro/carbs/fat in a whole foods natural diet each day. Supplements cannot and should not be considered as the foundation for your diet. They are “supplemental” to your diet. Also, always properly hydrate before and after workouts to promote proper fluid balance for muscle and cell recovery.

Here are some general performance and recovery supplements that are easily available and considered safe with our existing knowledge of science.

Use guidelines:

Post Workout Protein and Carbs- there is a lot of research and anecdotal evidence that protein and carb supplementation after a workout improves performance and recovery. Protein after a workout is a must, but research also shows that protein mixed with added carbs after workout improves the synthesis of the protein and thus muscle recovery and healing.

Intake: May change based on the size of the athlete but here are some general guidelines. Intake may also change based on fat loss. 20-30 grams of whey-casein protein and 20-30 grams of quickly absorbed carbohydrate such as dextrose or maltodextrin. If you are a smaller athlete 20/20 would be acceptable, larger athletes 30/30. Ingestion should occur within 30 minutes after a workout and then followed by a meal or whole foods within 1 hour.

Creatine monohydrate- this is a powerful ergogenic(increasing capacity) supplement that has been widely studied. It promotes both anaerobic strength and lean muscle mass. It works via two pathways: increased intramuscular stores of creatine and phosphocreatine. Phosphocreatine enhances muscle strength endurance(ability to lift a barbell for repetitions) by helping to synthesize ATP(muscle fuel). It also increases muscular size through an increased store of intramuscular water and effects on growth related mechanisms to promote hypertrophy(muscle growth).

Intake: Take 20 grams per day for the first seven days then decrease to 5-10 grams per day for maintenance. (Creatine monohydrate should be the choice form)

Beta-alanine- an amino acid it increases intramuscular carnosine stores. Carnisone acts as a buffer to muscle acidosis caused by training which allows potentially longer sustained physical activity. It is also a proven ergogen with good effects on work capacity, power at fatigue and delyed onset muscle soreness(DOMS).

Intake: No loading required, 3-4 grams per day

Microlactin- it is an ergogen which can reduce DOMS, inflammation and thus improve recovery time.

Intake: No loading required, 2-3 grams per day

Front Squats

Monday, December 19, 2011

WOD

Front Squats 5x5

Rest

Three rounds for time of;

Push Press 10 reps 95/65

Pass through's (parallel bars) 8 reps (push up position to pass through full hip ext and back-1 rep)

Run 400 meters

Post loads and time to comments

Functional fitness pays off! This tree fell like butter! Tomorrow, we have a log chopping contest. We'll see who has the mountain mojo!

Front Squats

Thursday, January 05, 2012

WOD

Dynamic mobility before the WOD

Front Squats 5x5 (progressive loading, drive from the bottom of the squat with your elbows leading upward in the movement)

Rest

GHD Hip ext 3x10

Situps 3x25

Planks prone/right and left side 1ea to failure

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Jon, one of our own local SWAT police, testing the boundaries of functional fitness...

The first workout of the 2012 Reebok CrossFit Games will be announced in 48 days. Check it out http://games.crossfit.com/