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Archive
Jerk
Thursday, August 26, 2010WOD
Dynamic Mobility and Jerk skill warm-up before the WOD
Split Jerks 3x5
Rest
3 Rounds for time of
Push-Ups 25 reps
Pull-ups 25 reps
Static and relaxed stretching after the WOD of most restricted movement
Post time to comments
"The Box Rules and Basic Philosophy"
I have had a couple of members ask me questions recently that puzzled me. Maybe it is because I have not been consistent in how I have disseminated information or just lack of understanding. So, I wanted to take the opportunity to get some information out there in a clear and concise manner.
Who we are - CrossFit Fort Worth is a school of fitness. And it is our goal to be just that at the highest level of training and service. We will do everything possible to achieve that goal, but we are a work in progress. We will not become the "Walmart"of fitness giving large discounts and driving people in the door just to increase membership. We would rather stay small and highly committed to quality fitness and lifestyle management. The protection of our community and environment is key to the quality and culture that we all want to be a part of. Even at our current rates or fees for training, I believe we are the best value at the highest level of expertise!
WOD Timing and Rules - When you arrive to train for a class, expect to be ready to warm-up at the time that class is scheduled to start on. If it is a 5:30 class, we will start warming up at 5:30 and attempt to start the WOD within 10 minutes of class starting time. Efficiency and self responsibility helps us all start on time and be ready to train. Clayton and I consistently do the same WOD that our membership does and we are generally able to complete the training in 45 minutes. So, we no how long it should take. Be ready, purpose driven and prepared to train after you stretch, be kind to others, share equipment, work toward training as a group or family of athletes, clean up your mess and always use positive motivation!
Membership levels - If you enroll in a membership level of 2,3, or unlimited visits per week, that is what you get. In very few cases have I allowed an athlete to enroll in a 2 time per week membership and come 3 times week. If I have, it was due to generally a financial hardship or economics issue. I reserve the right to do that as an owner and will continue to do that on a case by case basis. That is why I am in private business ownership and don't work for someone else. But, in general, what you purchase is what you get.
What we will continue to strive toward - Lastly, our goal is to be the best private training facility for lifestyle management in the communities we serve. You are a part of that community! This is not your typical corporate big fitness box driven by a business model that controls the fitness model. We first will promote the best in fitness and lifestyle training, and then let the nickels and noses take care of themselves. By the way, keep the comments and suggestions coming about the site and our overall product. We are working on implementing several of the ideas.
We are committed to your health,
Coach D & Michele
8/25/2010 WOD
Jerk
Friday, January 13, 2012WOD
Dynamic group mobility before the WOD
Jerks 3x5 (work on getting under the bar and going into full lockout overhead)
Rest
Interval Rows 200 meters x 5 with a 1:1 rest in between (all out effort and try to hold the pace in each successive interval)
Z-Team - muscle-up skill progression with bands and rings, etc...
Post loads and rows to comments
Several athletes have asked about Saturday Classes this week. Saturday classes and Muay Thai are as they normally are with no changes. Also, make sure to sign-in each day up at the front desk if you are doing the "GET PUMPED for the PARTY Challenge"
Comments
Push-Ups / Pull-Ups as RX toasted my Arms by third round. 8:32
Good job Troy, Steve, and Caleb. Coach Matt gave some excellent Weight Lifting tips to help me knock-out the last three at 140 lbs. "Full Effort, Full Victory!"
Couldn't make it to the box today but got in a quick workout at home. I was going to run a 5k but it got dark too quick so I completed 2 miles in 18:41. Rested for a while and completed 4 rounds of 15 push ups, 20 squats, and 25 situps in 7:58.