Front Squats 5x5

WOD

Front Squats 5x5

Rest

10! - Pull-Ups & Sit-Ups

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Brooke, Emily, and Meredith working in Zoi-Sports!

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Peter commented on 23-Jul-2010 08:02 AM

Well...it was like old times this morning. It was nice getting some one on one personal training from Coach Tina!
Front Squats: 165-185-205-225(4)-225(2)-205(3) it all felt heavy this morning.
10!-6:20 (GHD) I did opted for GHD instead of the abmat at Tina's recommendation.

Tina Neuwirth commented on 23-Jul-2010 08:25 AM

So I guess everyone is scared of King Pete now? Great work this AM, Pete. Some of you might want to come back to the AM class, because he might get tired of my undivided attention! I agree, Pete, everything felt heavy this AM. I was going to try to max my clean before I can't do that anymore, but I decided pretty quick that was not going to happen. I did not even get to my previous max. Cleans: 75-105-105-115(f)-115(f)-115(f)-105. FS 5x5 (also felt heavy, so I just stayed w/ the same weight which normally would be very light for me): 125-125-125-125-125. Then the metcon, subbed GHD hip extensions for sit ups since I am not doing those right now: 6:04. All pull ups were unbroken though...and I have a rip on each hand to prove it! Have a great weekend everyone!

Pam commented on 23-Jul-2010 11:46 AM

I missed you guys this morning! I had planned on being there but I have had a couple of late nights with softball and a meeting and just couldn't bring myself to leave my bed that early. Sorry I missed you Tina, I will see you soon though! Hope you are feeling well. See everyone tonight.

Michele commented on 23-Jul-2010 05:50 PM

Low back issues today so I was really frustrated I couldn't go heavier on the front squats. FS-65,75,85,85,85. 10! - 5:55 JPU

Robbie Courtney commented on 23-Jul-2010 08:15 PM

FS-95,115,135,155,175 (Personal Record) Thanks Coach D for the great Front Squat tip. Amazing how pushing my elbows up as I'm going down made ALL the difference.

10! - 5:02.

Also Ran a 5k Trail Run with The Ropers and Clint. Ran in 35 minutes and "some change". Air this morning was thick and humid.

Pam commented on 23-Jul-2010 09:45 PM

FS-75-85-95-105-115-125(4). Had energy tonight so pushed the FS a little bit to max. 10! 6:04, blue band. Somewhere along the way I lost count and did an extra round I think.

Peter commented on 23-Jul-2010 09:50 PM

Way to go Robbie! Way to push yourself. It was great meeting you at the games. Did you run at Eagle Mountain Park? Cesa introduced me to that place this week. I think we are gonna make it a Tues. Morning routine @ 645am.

Corey commented on 23-Jul-2010 11:03 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey commented on 23-Jul-2010 11:04 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey commented on 23-Jul-2010 11:04 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey commented on 23-Jul-2010 11:05 PM

oops..... maybe one more time for emphasis....I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

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Front Squats 5x5

WOD

Dynamic mobility of the shoulders, hips and thoracic spine prior to lifting

Row or Run 800 meters

Front Squats 5x5

Rest

Reach Backs 3x5 each side

Open Books 5 each side

Tim, go Army!

Remember to sign up for the Nutrition "101" Seminar in the office. The sign-up sheet is located on the front counter.

We have only had 6 members sign up for Krav Maga, so unless we have 4 more sign up, we do not have enough people at this time to make the class. If you are interested in learning self defense tactical skills and getting another great way to get a workout in, sign up at the front desk. We will leave the sign up sheet through the end of this week!

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Erin commented on 30-Aug-2010 07:32 AM

800m row: 3:30, FS 75, 85, 95, 95, 100. I could feel myself losing form, so I played it conservative this morning. 3rep max is 115. Thanks, Darin for using me as an example. I can use all the encouragement I can get. Nice a.m. group today. My heart rate monitor said I burned 426cals...more than the metcon on Friday! Good to have you back, Pete. Happy Monday, everyone!

Peter commented on 30-Aug-2010 10:52 AM

My goals were a little too big this morning. I am also used to doing 5 sets of 3. I started at 225 for the first set and it wore me out.
225-205-225-225-205. It's hard to go up when you start too heavy! The stretches this morning were awesome. Thanks Coach D! It's good to be back. C'mon people sign up for Krav Maga. The worst thing you can do if you get into a scary situation is not be able to defend yourself or your family. Also if we every get into a rumble with another gym it would be good to be able to take them down.

Tina Neuwirth commented on 30-Aug-2010 01:56 PM

800 m run: 3:31 (felt awful, but I am not too disappointed in the time considering it felt like it was over 4 for sure!). Then OHS 5x5 (due to equipment issues at the clinic): 45-65-75-85-95. Met my previous 5 rep number, so I felt ok about that too. Not too bad a Monday for not feeling like doing anything!

Michele commented on 30-Aug-2010 05:18 PM

800m run - 3:45 PR! My fastest time on 1/2 mile by far!
Front Squats - 55,65,75,85,85 Still a little weak on those, but 95 is my PR on 3 reps, so not too bad. Stretching felt awesome today!

Reed commented on 30-Aug-2010 07:57 PM

FS: 155,165,175,185,205. Tonight felt good and in fact I feel like I should have went up on my last 2 sets. I've learned to really like front squats but back squats are where my goals are set. I love that stuff! Good job tonight everyone. Charlie you killed it and you always make me want to lift more weights. Athena, you are the queen of front squats.

Coach D commented on 30-Aug-2010 08:11 PM

CFE Swim-12x1' all out efforts, 1'rest between, 65,65,65,65,65,60,65,65,65,65,65,65. WOD-Cleans 3x5 165,3x3 180. 3rds 25 Push-Ups, 25 Pull-Ups for time -4'49"

Dan commented on 30-Aug-2010 08:13 PM

800 m Row = 3:45 FS - 55-65-75-85-95 Thanks Athena you made me feel like I could do it :) You are who I strive to BE!!! You are AMAZING!! LOVED the stretching it helped me figure some things out. Way to go PM group you are all AWESOME!!

Corey commented on 30-Aug-2010 08:37 PM

At home tonight did Saturday's wod of 800m run, 3 rounds of five 135# cleans and 15 box jumps (subbed this for wall balls), then 800m rum - 11:32.

Athena commented on 30-Aug-2010 09:07 PM

800m run: 4:48. My goal was under 5 minutes so yay me! FS: 95-105-115-125-135. Now if I could only find a way to make my neck thicker so the bar wouldn't hurt... Andrea, you can do eeett!! And you did! Those were awesome squats considering it was your first time doing them. Lol, Reed. Good job everyone tonight at the PM class! And thanks for fixing my ankle, Darin!

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Front Squats 5x5

WOD

Front Squats 5x5

Rest

8 Rounds for time of;

Row 100 meters

Toes to bar 10 reps

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Here's an athlete that has already done 2 triathlons and a mud-runs at a very young age. You go Steph! Habits that start young can have a life long impact!

If you have not signed up for the Christmas Party, do so this week! 

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Peter commented on 06-Dec-2010 08:02 AM

Good to be back on schedule this morning! FS: 135-155-175-195-215 + 235(3). I felt strong on the FS. Metcon: 9:06 sans 1 round. The first heat this morning only completed 7 rounds after a miscount. No worries we would have beat you anyways ;)

Cesar commented on 06-Dec-2010 12:03 PM

Great job to everyone this morning. It was crazy how we found Pete all folded up in the lost and found box. Front squats gave me a tough time as usual, looks like I'll need to continue to work on it so I can move past D-man's warm up weight. 7 rds. For time 8:36. Great effort all.

Tina Neuwirth commented on 06-Dec-2010 01:00 PM

FS 5x5: 95-105-115-125-135 (plus 26# pregnancy weight). Then 800 m run (if you can call it that at this point!): 4:34. Great weather for a run though!

Corey commented on 06-Dec-2010 07:26 PM

Front Squats - 135-155-175-195-215(1) Looking good on the squats Reed. Row/TTB wod all 8 rounds as Rx'd - 9:59. I needed that TTB work.

Reed commented on 06-Dec-2010 07:50 PM

FS: 135,155,175,195,215 Row/TTB as RX'd 11:58. I needed that TTB work also. Small group tonight but a tuff group! Where was everyone?

Candace commented on 06-Dec-2010 09:27 PM

Believe me Reed I want to be there! Been recovering from injury. Was going to get to come today but was running fever! Pray that I can begin training tomorrow. I need my CF and CF friends! :) I've lost 6 more pounds in the two weeks I haven't gotten to train and feeling pretty weak so I'm def ready to start building again. Hope to see some faces tomorrow.

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Front Squats 5x5

WOD

Dynamic group mobility before the WOD

Front Squats 5x5

Rest

AMRAP in 8 minutes of;

Pull-Ups 10 reps

Cleans 5 reps 115/75

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Last measurements and follow up for HFB members this week! We will be at the box from 5:30-6:30 today for measurements. Great work by everyone!

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Coach D commented on 31-Jan-2011 07:05 AM

Check us out CFFTW family! We finally made the affiliate page of Crossfit.com! Way to go dozer! Go the affiliate page link on the mainsite and let them know how much we luv our box by commenting! Coach D

Erin commented on 31-Jan-2011 07:22 AM

fs: 75-85-95-105-115. I think this was a PR for 5 reps. Cleans in the AMRAP were brutal after the front squats. Beware!

Peter commented on 31-Jan-2011 07:27 AM

Great Workout this morning! Awesome effort by all. FS: 155-175-195-215-235(3) Coach D helped with the last 2 reps. Metcon: 5 rounds + 3 PU's.

Terra commented on 31-Jan-2011 01:16 PM

Way to go Erin! I can't wait to get back to the Box...although I think my partner is going to be kicking my butt!!! 3 weeks off for a minor surgery, today was back to cardio/leg work. Had to go to 24Hr due to conflicting spouse sked! 4 rounds, 5 min on rolling stairs, 25 airsquats, 15 lunges ea. leg. total time: approx 35min.

Corey commented on 31-Jan-2011 07:06 PM

front squats - 135-155-175-195(4)-195(3) couldn't quite get to what I did last time. 7 rounds as rxd on the metcon. My grip is shot! Nice to see so many people at the box tonight!

Reed commented on 31-Jan-2011 07:45 PM

Front Squats 135,155,175,195,215(2) Metcon 5rds+3cleans. I really wanted those last 2 but my arms and quads wanted something totally different! Fun group tonight! I was trying to push you Corey but very soon into it I was just trying to stay with you and even sooner than that I was trying not to get lapped by you. You killed it man. Nice job ladies, you all are getting better each WOD it seems.

Charlie commented on 31-Jan-2011 07:59 PM

front squats 115,135,155,185,185
metcon 5rds+pull ups
corey, reed, couldn't keep up with you. tough to do cleans when you can't feel your forearms!

Shannon commented on 31-Jan-2011 08:13 PM

FS- 75-85-90-95-100. It was nice to make a new friend at Crossfit tonight- thanks for your help with front squats Jenn. It was tough to feel good about your front squat when Candace was your other partner- way to PR Candance :) You rock! 6 rounds plus 2 cleans on the AMRAP. Man, my shoulders were killing me and I cant tell if it was from the shoulder press stuff Friday or pull ups tonight. I have to admit I get a little wild doing my pull ups- I need to work on controlling them a bit. I felt good about this workout. I made a great dinner that consisted of chicken and almond crusted veggies; because it was so good Reed is doing the dishes! Thanks Crossfit!

Shannon commented on 31-Jan-2011 08:13 PM

FS- 75-85-90-95-100. It was nice to make a new friend at Crossfit tonight- thanks for your help with front squats Jenn. It was tough to feel good about your front squat when Candace was your other partner- way to PR Candance :) You rock! 6 rounds plus 2 cleans on the AMRAP. Man, my shoulders were killing me and I cant tell if it was from the shoulder press stuff Friday or pull ups tonight. I have to admit I get a little wild doing my pull ups- I need to work on controlling them a bit. I felt good about this workout. I made a great dinner that consisted of chicken and almond crusted veggies; because it was so good Reed is doing the dishes! Thanks Crossfit!

Coach D commented on 31-Jan-2011 09:29 PM

FS 205-220-230-240-255(4)1F
WOD: RX 6+3 cleans

Awesome group tonight! Sorry I got a little, testy. Just trying to keep everybody safe and the box organized. Great Metcon movement!

Candace commented on 31-Jan-2011 09:50 PM

FS-85-95-105-120-130(PR)Metcon:5rds. Def needed the box tonight! Shannon- you are awesome. As much as you dont like doing lifts with me....i dont like doing pullups next to you! Jenn-its good seeing you once a year! ;) Youll get your strength back soon. Good work tho!!!!

Terra commented on 01-Feb-2011 07:13 AM

Shannon...almond crusted veggies??? Please share!

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Front Squats 5x5

WOD

Dynamic mobility of the shoulders and hips before the WOD

Front Squats 5x5

Rest

Wall ball 2x50 reps for time with a 1" rest between

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We had a great CrossFit Endurance Course Saturday and Sunday. Over 34 athletes and coaches came to learn how to apply CFE to their training programs. 

Don't forget that on Wednesday night the 16th at 5:30pm, Aime Taylor will be teaching Olympic Lifting. Great opportunity to get some training from a high level coach!

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Charlie commented on 07-Mar-2011 07:59 AM

fr sq: 135,155,155,155,135

wb: 1:30/1:58

Erin commented on 07-Mar-2011 06:40 PM

FS- 64-85-95-105-115 wallball 2:09- 2:41 rx

Corey commented on 07-Mar-2011 06:45 PM

FS - 135-155-175-195-205. Wallballs - 1:35, 1:36

Candace commented on 07-Mar-2011 07:40 PM

FS 65-85-105-115-135(1f-PR) WB 1:57, 3:48 let's not talk about that last set. Whomp whomp.

Candace commented on 07-Mar-2011 08:12 PM

FS 65-85-105-115-135(1f-PR) WB 1:57, 3:48 let's not talk about that last set. Whomp whomp.

Terra commented on 07-Mar-2011 08:24 PM

65-85-95-105-95 I chickened put on going to 115 with Erin on the last set. Wb: 1:39; 2:20. Way to go Corey with keeping the intervals the same. That's the way it's supposed to be done :)

Reed commented on 07-Mar-2011 08:26 PM

FS 135,155,175,195,215. WB 1:49 & 3:49. My legs were shot!!! Good job Corey, you did better and thats the name of the game right?

Corey commented on 07-Mar-2011 09:44 PM

Another attempted endurance wod and more quad cramps! 3 rounds of 200m, 400m, 600m runs with equal rest between. Got through 2 rounds and cramped bad on the last 100m of the 600m run but fought through it. The wind was BRUTAL and my legs were tired from today's wod. That equals a good workout. 35 sec, 1:17, 2:19. 2nd rnd - 38sec, 1:28, 2:38

Troy commented on 07-Mar-2011 11:19 PM

Went to Crossfit Invictus in San Diego tonite. Great people. Bench press: 5 reps @ 95#, 3 @ 115#, 2 @ 135#, 1 @ 145#, 1 @ 155#, 1 @ 170#. 50 burpees for time: 2:35.

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Front Squats 5x5

WOD

Dynamic shoulder and hip mobility before the WOD

Front Squats 5x5

Rest

GHD Hip Ext 3x20

Toes to Bar 3x15

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Guy's Night Out @ The Box!

Ok guys, time to play CrossFit Dodgeball! Bring your sneakers, gym shorts and heather grey athletic shorts and get ready to get pummeled with the dodgeball. We will meet at the box at 6:30pm, play some CrossFit Dodgeball and then eat some BBQ. Bring $5 a plate for BBQ and let's have some fun and grab life by the ball!

CrossFit Games Open Sectional WOD #1 announced today! We will opt-in for the first WOD and it will be performed Saturday @ 9am for those athletes who are competing and have registered. Get ready!

Oly Night with Aime! Wednesday night at 5:30pm we will have a special guest, Aime Taylor, who is a traveling coach with Coach Burgener's CrossFit Olympic Lifting Certification. This is a great opportunity to get some solid coaching, don't miss it!

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Tina Neuwirth commented on 15-Mar-2011 07:46 PM

Wow, Candace, awesome row time yesterday! I forgot to post my WOD from yesterday...actually got to do one, yeah! Tabata Something Else (Tabata rounds, 8, of pull ups, push ups, sit ups, and squats). Low scores were 4, 5, 11, 21. I was way down on my sit ups (stretched out abs!), and down on squats and push ups too. Push ups were down because I came out strong: 19, 15, 11, 8, but then dropped off fast! Pull ups were about normal, started ok but lost it fast. I was hoping they'd feel light without the baby weight, but anything feels tough tabata style! Back to the gym for some lifting tomorrow...can't wait!

Candace commented on 15-Mar-2011 08:29 PM

Thanks Tina!!!!! I did some amazing hot yoga tonight. It really takes every last drop of energy to finish that class but I love it so much. I needed a good stretch yet the active rest that I have to get :)

Michele commented on 16-Mar-2011 07:38 AM

Front Squats - 35-45-55-65-75-80 for good measure! GHD's 3X20 (love those) and TTB - do not love!

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Front Squats 5x5

WOD

Dynamic mobility of the thoracic spine, wrist, and hips

Front Squats 5x5

Rest

Row 100m sprint intervals, rest 1:1, stop when your row time is 10% > than your fastest interval

Please note: The Muay Thai class will be CANCELLED this Satruday as Charlie will be welcoming the newest member of his family home!  Please keep Charlie and his wife in your thoughts and prayers as his new baby enters the world!  We'll post details when we have them.

A winner never stops trying. 
Tom Landry 

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Corey commented on 21-Apr-2011 09:49 AM

So how did you get this picture of Charlie giving birth?

Charlie commented on 21-Apr-2011 10:06 AM

nice,corey

Corey commented on 21-Apr-2011 06:42 PM

"Helen" - 8:34. Still 2 sec behind you Pete but a PR by 35 sec. Did it all unbroken so the run needs to get faster.

Craig commented on 21-Apr-2011 08:05 PM

5x5 Front Squat: 145-165-185-195-205 Row, 17 seconds on the baseline 100 m. Made it 6 rounds before I dropped to 19 seconds. @Charlie: Congratulations, sir! @Corey: Congratulations, sir!

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