MetCon

Saturday, April 24, 2010

WOD

AMRAP in 14 minutes of 

Muscle-Ups 2 reps (substitute 4 ring/bar dips and 4 ring/bar pull-ups per rep)

Wall Ball 8 reps

Double Unders 20 reps

Post rounds to comments

The Science of Training

It is indisputable at this point that CrossFit works! All over the media, in mainstream print and in exercise circles, constantly varied, high intensity, functional movement is gaining momentum as the most effective way to develop GPP. It never ceases to amaze me how the science of what we do holds true. Take a look at the graph above. This is a graph of a 10x250m Row CFE WOD. The two lines with triangle and square data points represent times on a linear graph from one row to the next. The goal is to hold or improve on your time over the duration and start out strong with no reserve! As you can see, as time progresses, rowing capacity decreases. For me, there was a significant decrease in capacity of 4 seconds. Ultimately, myself and Clayton ended up about the same place with Clayton beating me by .8 secs overall. So, the morale to this story, know your training, know your body, and know that your training is based on science and evidence!

Metcon

Friday, May 07, 2010

WOD

Five rounds for time of;

HSPU 10 reps (scale to capacity, maintain as much vertical trunk alignment as possible)

100 ft of Long Jump Squats

Hang Cleans 5 reps 135/95

Post time to comments

"The greatest teachers are the best students..." 

Coach Clayton doing "The Chipper," 2009 Games WOD

Finding the balance in Your Zoi (greek for LIFE)!

CrossFit is great at helping expose our weaknesses and lack of balance. The more we train I think we find out what works for us. I have been focusing more on mobility lately and have seen a significant improvement in capacity. Most athletes, including myself at one point in my training, give very little regard for time spent on dynamic, static mobility, nutrition, rest and recovery, and spiritual development.

We just "train" thinking that "training-the act of exercising" is training. In other words, we don't view the other stuff as important. After years of experimenting with this, I have come to the realization that this is the greatest weakness most athletes have. There is a "balanced perspective" that requires thought, discussion and review. We all want to get in, get out and be done! But, real Zoi-fitness does take time and commitment. 

So here is my recommendation for everyone who wants to be "Zoi-FIT!" Find a balance in devoting time to each aspect of fitness. Decide how much time per day you can devote to your fitness which involves exercise, stretching, healthy eating and nutrition, recovery, sleep and spiritual development.

If you are going to CrossFit, which involves high intensity functional movement, you need to devote time to all the other facets of fitness. Stretch on your off days to promote mobility and before and after WOD's. When you are the most sore is when you should be stretching. This is the contractile phase of healing tissue. In other words, your connective tissue is shrinking in length and mobility.

Eat a paleo or zone friendly diet of nutrition and be accountable to someone else. Rest and sleep! Sleep a minimum of 7-8 hours a day. This needs to be uninterrupted sleep! And lastly, but most importantly, develop spiritually. Spend time reading a good book on spiritual development, meditating, praying and developing accountability to a spiritual mentor for the, "sharpening of iron...." 

D

Metcon

Tuesday, May 18, 2010

WOD

Four Rounds for time of 

Power Snatch 10 reps 95/65

Double Unders 20 reps

Rest 3' and then complete a 750 meter row for time

Post times to comments

-Sophocles

Remember that today is the first day of the new Ladies Only 8:30 am Tuesday and Thursday class! Don't miss it!

Metcon

Thursday, May 20, 2010

WOD

AMRAP in 20 minutes of;

Row 400 meters

Pull-Ups 10 reps

Push-Ups 10 reps

Deadlift 10 reps (body weight)

Post rounds to comments

"This crossFitter trained so hard that all that was left was his shirt..."

The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit.  Mark Twain 

Metcon

Monday, May 24, 2010

WOD

Five rounds for time of;

SDHP 65/45 5 reps

Pull-Ups 10 reps

Wall Ball 20/14  15 reps

Box Jumps 20" 20 reps

Post time to comments 

Metcon

Friday, May 28, 2010

WOD

Run 400 meters

12-10-8-6-8-10-12

Pull-Ups

Back Squats 65% 1RM

Run 400 meters

Post loads and times to comments

It is the continual journey upstream that allows the salmon to survive. How similar it is for us as humans to continue to strive toward improving ourselves in all areas of our lives...Those who stop swimming upstream eventually lose their sense of purpose and stop experiencing life at its fullest!

Metcon

Friday, June 04, 2010

WOD

Four rounds for time of

Row 400 meters

Ground to Overhead 10 reps 135/95 (use whatever lift preferred to go ground to overhead)

Sit-Ups 50 reps

Post time to comments

Remember that if you're wanting to expand your capacity to more endurance type training to go to the ATO2 endurance blog for three WODs per week programmed for endurance. For athletes doing the Mud Run in the fall, this is the perfect training to begin to prepare.

Metcon

Tuesday, June 15, 2010

WOD

AMRAP in 8 min

Power Snatch 6 reps 95/55

Push-Ups 12 reps

Sit-Ups 18 reps

Post time to comments

CrossFitters treating CrossFitters! Riata Therapy Specialists supports athletes at the 

2010 South Central Regionals @ GSX!

Metcon

Thursday, June 17, 2010

WOD

(Shoulder/Hip mobility circuit prior to the WOD)

Run 400 meters

KB Swings 20 reps 2/1.5 pd

Row 800 meters

Pull-Ups 25 reps

Run 800 meters

Box Jumps 30 reps 20/18

Row 400 meters

Post time to comments

Pam getting some air!

Check out link in the food blog for a bakery that we visited when in NYC. This is a vegan bakery that has some great recipes for healthy choices for treats! We bought the cookbook and will be posting recipes...

Metcon

Tuesday, June 22, 2010

WOD

Five rounds for time of

Farmer's Walk 100 ft (scale weight to individual capacity)

Sprint 200 meters

Hang Cleans (squat) 8 reps 135/95 

Post time to comments

Why do you CrossFit? Let us know...our own, Athena!

Metcon

Thursday, June 24, 2010

WOD

Four Rounds for time

3 Cartwheels

5 Muscle-Ups

7 Squat Snatch 95/65

Row 400 meters

Post time to comments

The CROSSFIT FORT WORTH RECIPE BOOK FORUM has gone LIVE!

Check out the new Recipe Book in the Food Blog. Follow the instructions on how to enter recipes and let's start loading it up with good healthy eating food ideas! Use the food blog to comment on recipes.

We had our first ATO2 Endurance Team meeting and it is rolling on down the road! We will be competing in local and regional events. If you are interested in being a part of the team, contact Coach D at 817-271-4005.

Metcon

Tuesday, July 06, 2010

WOD

Run 800 meters

9-15-21 reps of

Thrusters 95#/65#

Pull-Ups

Row 800 meters

Post time to comments

Hint #3 - Get under or get over!

Metcon

Thursday, July 22, 2010

WOD "5"

AMRAP in 12 minutes of 

5 Burpees

5 Toes to bar

5 Push-Press/Jerk 135/75

5 Pull-Ups

Post rounds to comments

Being different ain't all that bad...CrossFit, America, Ted Nugent, Freedom, Opportunity...We are different.

Metcon

Tuesday, July 27, 2010

WOD

For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments / Compare to 8-14-2009

Metcon

Friday, July 30, 2010

WOD

21-15-9 of

Power Snatch 95/65

Double Unders

Pull-Ups

Post times to comments

Stretching and Mobility after WOD

Tactical Self Defense Classes starting in August! For more information, click on the logo and learn about how Krav Maga can improve your fitness and self defense. Contact your coach if you're interested and be put on the registration list. Classes will most likely be Monday night after the 6:30 WOD and Saturday mornings. 

Metcon

Tuesday, August 03, 2010

WOD

AMRAP in 12 minutes 

Wall Ball 20 reps 20/14

Toes to Bar 10 reps

Snatch 5 reps 95/65

Post rounds to comments

"Fearsome Foursome - Jimmy, Don, Doug, Keith"

These four guys joined within 30 days of each other and are longtime friends and Don & Doug are brothers. Way to go guys, keep up the good work!

              Cmart doing a 200 lbs OHS x 4. PR!

Metcon

Thursday, August 12, 2010

WOD

Four rounds for time of

21-15-9-6

Deadlift 155/115

Box Jumps 20"

Post times to comments

Continue to focus on your mobility limitations!

Metcon

Monday, August 16, 2010

WOD

Nancy - Five rounds for time of

400 meter Run

Overhead Squats 15 reps 95/65

Post time to comments

Metcon

Wednesday, August 25, 2010

WOD

Dynamic mobility for most limited movement prior to WOD

Four rounds for time of

Row 200, 400, 600, 800 meters

KB Swings 25 reps 1.5/1 pd

Post time to comments

Static and relaxed stretching for most limited mobility after the WOD

Ben Coad - On Ramp athlete, after his first WOD!

Remember to keep the comments and suggestions coming for website changes. We had a questions yesterday on how to look at old or archived WOD's? Next to the comment tag below the WOD postings is a tag named "permalink". Click on the permalink tag to view all previously posted WOD's, tags and archives. 

Metcon

Friday, August 27, 2010

WOD

Dynamic mobility before the WOD in your most limited movement pattern

Five rounds for time of

Push Press 6 reps 95/65

Toes to Bar 12 reps

Goblet Squats 24 reps (use a kettlebell or dumbbell and hold at chest height)

Static and relaxed stretching after the WOD 

Post time to comments

Coach Corey 

Goblet Squat Demo

Metcon

Tuesday, August 31, 2010

WOD

Dynamic mobility of the hip, shoulders, thoracic and lumbar region

AMRAP in 20 minutes

Row 400 meters

Pull-Ups 10 reps

Push-Ups 10 reps

Deadlift 10 reps (body weight)

Post rounds to comments - compare to 5/10/2010

Static and relaxed stretching after WOD

Reach Back mobility work, Charlie...

We have a new Facebook Group set up so go to the link and become a Fan of the page! 

Metcon

Friday, September 03, 2010

WOD

Dynamic mobility for hips, shoulders and spine prior to WOD

Four rounds for time of

KB Swings 25 reps 1.5/1 pd

Lunges 10 reps ea leg

Run 400 meters

Post time to comments

Stretch your most limited mobility region with static and relaxed stretching

Determination, the fuel of Performance!

Metcon

Thursday, September 09, 2010

WOD

Dynamic spine, shoulder and hip mobility prior to the WOD. Focus on lumbar and hip mobility.

Five rounds for time of 

Run 400 meters

Thrusters 15 reps 95/65 

Post time to comments

Static and relaxed stretching after the WOD. Focus on lumbar mobility with foam rolling, single knee to chest, open books, double knee to chest, kneeling prayer stretch, and seated sit and reach.

Ok, it's here! Michele and I can't wait to see everyone tonight and have our first full nutrition seminar. We hope that you walk away from it saying, "I get that!" Please bring a chair or two when you come tonight as seating is limited. Also, the 10.00 fee will be collected at the door. We look forward to seeing everyone, let's have a good time, some good food and learn some stuff. See you there!

Metcon

Monday, September 13, 2010

WOD

Dynamic mobility before the WOD

Helen -Three rounds of

Run 400 meters

KB Swings 21 reps 1.5/1pd

Pull-Ups 12 reps

Post time to comments

Static and relaxed stretching after the WOD

First Race!

Check out the food blog and Nutrition program tab on the navigation bar. We have posted new recipes in the recipe book and more information.

Metcon

Thursday, September 23, 2010

WOD

Dynamic mobility before the WOD

Complete 4 rounds for time of

Run 800 meters

Sit-Ups 25 reps

Push-ups 15 reps

Pull-Ups 10 reps

Post time to comments

Erin attempting PR @ 115! Great triple extension girl!

Quest for Athletic Development

There is an old saying from a song that goes like this, "everybody wants to go to heaven, but nobody wants to die." It's true, everyone wants the rewards but very few are willing to do what it takes to get there. Athletic development is no different! It is a never ending quest to improve based on what God has given you in that thing we call the body. But make no mistake about it, it is hard. One of the foundational pillars of crossFit are the progression concepts of safety, technique and then intensity. In my observations, I have seen more athletes get injured faster when they don't follow this progression. There is a method to this madness. One builds on the other. 

It is imperative to develop the foundation or nuerological movement patterns, mobility, and flexibility before strength and power can follow. The progression should always be mobility then stability. After almost three years of doing this, I am daily challenged as to how I can improve myself and our athletes in our ability to "be better." One piece of advice I can give you, don't take the short road, it always leads you in the wrong direction. Take the time to mature as an athlete, work on the things that you don't want to work on, humble yourself when needed and you will get better! All things in time!

Coach D

The road less traveled leads us to a great destination...

Metcon

Tuesday, October 05, 2010

WOD

Dynamic mobility before the WOD

AMRAP in 16 minutes of;

Burpees 8 reps

Wall Ball 10 reps

Weighted Overhead Carry 45/25 40 meters

Post rounds to comments

Remember that today starts our 6am Tuesday and Thursday On Ramp classes! Any On Ramp member can come to this class and get training. We are also opening this class up to general membership for Open Gym time for the WOD and skill work!

Boosting your TESTOSTERONE and Growth Hormone! 

Want to grow faster, be stronger, develop more bone mass, muscle mass and have more sex drive? Exercise and lifestyle are key factors to helping us with all of these areas. There is overwhelming research to show that exercise and proper diet can support improved testosterone and HGH production. Males and females need these two essential hormones to support a myriad of biological functions. Thus, the power of CrossFit! High intensity exercise gives your body a boost of nuero-endocrine activity that is second to none. There is more evidence than ever that daily exercise and proper eating can stimulate levels of these hormones. The normal regression of testosterone levels is approx. 1-1.3% per year starting at the fourth decade of life. So, no matter what, if you are a 40 year old male, you are automatically producing less. One way to think about body functions and fitness is this, there is no steady state to human fitness! You are either progressing forward or rolling backward. So, keep on training, supporting your training with proper diet and resting and performing daily mobility and stretching.

Metcon

Friday, October 08, 2010

WOD

4 Rounds for time of;

Row 400m

Back Squat @ 70% 1RM x 8 reps

Push-Ups 15 reps

Post time to comments

or

CrossFit Total (if you did not train on Thursday, you can perform the CrossFit Total WOD. Try to reach your 1 RM on the Shoulder Press, Back Squat and Deadlift within 3-5 reps)

Post total to comments

CrossFit Houston Athlete gets a taste of our Box! 

METCON

Thursday, October 21, 2010

WOD

Run 200m

Air Squats 100 reps

Run 400m

Pull-Ups 50 reps

Run 800m

Push-Ups 25 reps

Run 400m

Sit-ups 50 reps

Run 200m

Post time to comments

Feelin groovy!

Remember that on this Saturday October the 23rd, we will be closed at the box and we will be training at the LuluLemon on 7th street for the HALLOWOD! See the What's New Section here on the homepage for more information! Come join the fun!

Metcon

Friday, October 29, 2010

WOD

Four rounds for time of

400m Run

Back Squats 185/135 10 reps

Med Ball Sit-Ups w/ wall ball 10 reps (perform a sit-up facing the wall with the med ball on chest, then toss against the wall, re-catch and repeat)

Post time to comments

ATTENTION ALL MUD RUNNERS! Go to the What's New section here on the homepage by clicking on one of the announcements. Then click on the MUD RUN announcement. You will find packet pickup information and other details.

NEW UPDATES in the WHAT'S NEW SECTION! Click on one of the announcements and then scroll down to whatever announcement you want to learn more about.

CrossFit Fort Worth is pregnant again! But this baby promises to be bigger. 

Getting ready for the RANCH WOD!

METCON

Tuesday, November 09, 2010

WOD

4 Rounds for time of 

Row 500 meters

Snatch 8 reps 95/65 

Toes to bar 6 reps 

Post time to comments

Day 4 Pull-ups (3 sets of pull-ups to failure, record reps and use most difficult band or scaling)

Matt T2 Team 2010 DFW Fall MUD RUN

Pete T2 Team 2010 DFW Fall MUD RUN

Metcon

Thursday, November 18, 2010

WOD

4 Rounds for time of;

Overhead walking lunges 10 each leg 45/25

Deadlifts 10 reps 225/165

Box Jumps 10 reps 20"

Post time to comments

Hmmm....could these be used in the Ranch WOD Saturday?

Ok, we are two days from the RANCH WOD. If you have not signed up, do so! We will be closed on Saturday at the box. Also, see the google map below for directions to the ranch. For more information about the event, click on the RANCH WOD graphic here on the homepage. We look forward to seeing everyone. It will be a great chance to test your outdoor skills and spend some time with friends!

Map to 5M Ranch - RANCH WOD

View Larger Map

Metcon

Tuesday, November 23, 2010

CrossFit LADIES NIGHT OUT! NOVEMBER 23rd at 7 pm @ OSCAR'S MEXICAN FOOD!

Sorry for the short notice, but the webmaster just found out! Contact Missy for information at 817-715-3437

WOD

5 Rounds for time of;

Row 300 meters

Push Press 10 reps 115/75

Pull-Ups 12 reps (Day 9 Pull-Up Challenge)

Post time to comments

THANKSGIVING HOLIDAY SCHEDULE  

Thursday Closed, Friday 7am, 8am classes, Saturday 8,9,10 am classes

Metcon

Monday, November 29, 2010

WOD

Dynamic mobility before the WOD

4 Rounds for time of;

Row 400 meters

Snatch (with overhead squat) 6 reps 95/55

KTE 12 reps

Post time to comments

Pull-Up Challenge Day 11 - AMRAP without coming down off the bar, 3x10 ring rows.

Metcon

Friday, January 07, 2011

WOD

Dynamic group mobility before the WOD

AMRAP in 18 minutes of;

Run 400 meters (substitute row @ 500m)

Ring Push-Ups 12 reps

Power Clean and Push-Press 6 reps 115/75

Post rounds to comments

Static group stretching and foam rolling 

Metcon

Thursday, February 03, 2011

WOD

Dynamic group mobility before the WOD

AMRAP in 10 minutes of;

Muscle-ups 2 reps (scale to capacity with ring dips/pull-ups or rows 1:3)

Thrusters 8 reps 95/65

Double unders 16 reps

Post rounds to comments

Issac doing a heavy push jerk!

The class schedule is back to normal. We will be having a Muay Thai and Oly lifting class on Saturday!

If you are interested in the CrossFit Endurance Course/Seminar in March there is still room! This is a great local opportunity to learn how to step your endurance capacity up to the next level. You will also learn how to POSE run and apply POSE to other sports. This is a 2 day seminar with the CF Endurance staff and well worth the time and money!

Metcon

Tuesday, February 08, 2011

WOD

Dynamic group mobility before the WOD

Metcon (metabolic conditioning)

AMRAP in 10 min of;

Double Under's 24 reps

Run 200m sprint

Push Press 6 reps 135/85

Rest and then perform 3 max holds on L-sits and Handstands (scale if needed)

Post rounds and times to comments

Muay Thai kicking technique training...

Remember that on Saturday at 10:00 am we willl have our second Muay Thai class. If you did not make the first class and want to come to this one, just e-mail or contact us. We will let you know whether there is still room. We will add the Mauy Thai class to the scheduling system after this week!

Athena Watching Party! if you want to watch Coach Athena on The History Channel's, "Top Shots", come to Coach Deaton's house tonight at 9 pm. Bring a late night snack if you want something particular. Come cheer on Athena! 

Address: 6225 Paper Shell Way, Fort Worth, Texas 76179

If you are interested in competing in CF sectionals, contact our office, 817-271-4005.

Metcon

Tuesday, February 15, 2011

WOD

Dynamic group mobility before the WOD

Four rounds for time of 

Run 200 meters

Tire flips or Stone Shouldering 5 reps

Double Unders 25 reps

KB Swings (Heavy as form will allow) 7 reps

Post time to comments

Marilyn "Swinging it and Bringing it"

Don't forget to watch Athena again tonight on History Channel's "Top Shot" 9 pm CST! Also, remember to schedule using the online scheduling system for your classes.

Metcon

Monday, February 21, 2011

WOD

Dynamic group mobility before the WOD

Four rounds for time of;

Walking overhead lunges 10 ea leg 25/15

400 meter run

Thrusters 10 reps 75/45

Ring dips 10 reps

Post time to comments

Metcon

Tuesday, March 01, 2011

WOD

Dynamic mobility before the WOD

Four rounds for time of;

Row 500m/Run 400m (alternate row,run between rounds)

Wall ball 30 reps

Post time to comments

"Peek-a-boo, Loran"

For those of you who have a vegan or vegetarian diet, here is a great link to some good suggestions for vegetarian protein sources. Don't miss Ladies Night Out (if you are a lady), the restaurant of choice is a vegan restaurant in Fort Worth! Check the calendar or What's New Section.

http://www.eatmoveimprove.com/2011/01/vegetarian-protein-source/

The official CrossFit Fort Worth ATO2 Endurance Program Calendar of events will be released this week. If you want to run a 5k, 10k, half or full marathon, compete in a triathlon, or duathlon, this will be a great opportunity to go with some friends and have a great time!

Metcon

Tuesday, March 08, 2011

WOD

Dynamic mobility and rolling before the WOD

AMRAP in 14 minutes

Power snatch 6 reps 95/65

Row/Run 500/400m

Toes to bar 8 reps

Post time to comments

We will be releasing the ATO2 Event//Race Calendar. The calendar will list the events/races that we will be participating in for 2011. If you have an interest in wanting to swim, bike or run, be looking for our first endurance meeting coming up this next week.

Metcon

Tuesday, March 22, 2011

WOD

Dynamic mobility before the WOD

Row 400 meters at 95% tempo before the WOD

AMRAP in 20 minutes of;

Run 400 meters

Wall Ball 22 reps

OHS 11 reps 95/65

Post rounds to comments

Metcon

Thursday, March 31, 2011

WOD

Dynamic mobility before the WOD

Three rounds for time of;

Run 800 meters

Burpees 20 reps

Toes To bar 10 reps

Post time to comments

Congrats to Candace for posting 5 rounds plus 10 box jumps in the open sectional's second WOD! You go girl! Also, congrats to Ben Coad, Erin, Terra and Shannon for all reaching PR's in their Overhead Squat. Keep up the good work guys, it's paying off!

Metcon

Tuesday, April 05, 2011

WOD

Dynamic mobility before the WOD

Five rounds for time of;

Kettle Bell Swings 12 reps 1.5/1

Pull-ups 10 reps

Goblet Squats 8 reps (use the same KB as used for the KB swings)

Post time to comments

Bryan in finishing the movement of a thruster!

Metcon

Thursday, April 14, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 16 min of;

Run 400 meters

KTE 20 reps

Wall Ball 20 reps

Post rounds to comments

These two ladies killed the sectional wod yesterday! Way to go Shannon and Candace. Don't worry guys, everyone else will have a chance to give a go for it tomorrow. Corey and Reed also did it and gave a great effort. This is definitely a wod to "thin the herd."

AMRAP

Wednesday, April 20, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 6 min of;

Burpees 12 reps

HSPU 6 reps

Deadlifts 3 reps 225/165

Post time to comments

Strong like bull! 

Metcon

Tuesday, April 19, 2011

WOD

Dynamic mobility before the WOD

6 Rounds for time of:

Power Clean & Jerk 155/105 3 reps

Box Jumps 15 reps

Post time to comments

Mike Smith -Bethesda baseball athlete headed to the playoffs! 

Metcon

Tuesday, April 26, 2011

WOD

Five rounds for time of;

Run 400 meters

Pull-Ups 20 reps

KB Clean 5 reps each arm

Post time to comments

Natural Running:  Which comes first, the form or the footwear?

Here is the big running secret....you are wired to do it.  Running is ingrained into your DNA.  There are a number of attributes that make humans such phenomenal long distance runners, but perhaps none more amazing than the instinctual sense of where to land and how to move most efficiently.  Running is a symphony of motion.   

The most awesome part...you are born with the perfect set of tools to master this action and it is something your body naturally does very well.  There will never be a shoe that cushions or stabilizes as well as the human foot, no matter how much you pay for it.  Never.

I would make the case that rather than this be indicting on a generation of runners, this philosophy is the most liberating.  This view point puts the running experience in complete control of the runner by learning and practicing efficient running technique. 

I appreciate and welcome the movement of minimal shoes that promote a more natural running style.  The truth is that all a shoe can do is create an environment, it is an athletes job to dictate the movement.  How you move is more important than what you buy.  You can tattoo that on your foot.

The function of running shoes should be that of a tool, as they should play a very specific and limited role in the running experience.  The optimal running shoe is one that allows that foot to move as it is designed and gives accurate feedback as to what the ground looks like.  That’s it.  Your body is more than capable of doing the rest.

As the owner of a store that sells natural and minimalist running shoes, I would be amiss to say that if you just buy our shoes your running woes will be gone.  You won’t hear it here, not from me.  My message is that you are born a running machine.  If you can develop the things your body does very well, you can be in greater control of what your running experience looks like.

I have been hurt enough times and blamed a huge list of external factors (shoes with too much support, shoes with too little support, pavement, trails, no cross training, too much cross training, jeans that were too tight, etc.).  The reality is that when I got hurt it was the result of bad form and more stress (in terms of distance and intensity) than my body was ready to handle.  I ignored all the warning signs and logic. 

This is the ultimate in athlete accountability and this philosophy is a double edged sword.  When you have a great run, it isn’t because of external factors.  It is because you had a well executed plan and you dominated the things you could control.  And conversely when things don’t go well or you get hurt, it isn’t because of external factors.  It is because the things you could control got away from you. 

Initially I wasn’t open to this idea, as there was no way I could be the problem (famous last words).   But this philosophy has gone from personally indicting to become incredibly empowering.  I want to be in control of my running experience.  I want to be accountable to the good and the bad.  This isn’t for everyone, but it’s a really good fit for me.

About this punk: Patton Gleason is president and founder of NaturalRunningStore.com and the Flow Running teaching method.  He is a running industry veteran and loves the irony of promoting barefoot running and owning a store that sells shoes.  He lives in McKinney, Texas with his beautiful wife and three children.  He has got a thing for long runs, burpees, pumpkin pie and bluegrass music.  Seriously send him some pie. 

patton@naturalrunningstore.com

@naturalrunstore

http://facebook.com/naturalrunningstore

Metcon

Thursday, April 28, 2011

WOD

AMRAP in 14 minutes of;

Row 450 meters

Front Squats 7 reps @ BW

Ring Push-Ups 14 reps

Post rounds to comments

That's how we rowll!

The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.
C. S. Lewis

Metcon

Monday, May 02, 2011

WOD

AMRAP in 14 minutes of;

Overhead Walking Lunges 10 reps each leg 35/20

KTE 10 reps

Row 500 meters

Post rounds to comments

Congrats to Rebecca, Ryan, and Virgil for completing On-Ramp and moving up to the big time! 

Metcon

Wednesday, May 04, 2011

WOD

AMRAP in 18' of;

Power Cleans 5 reps 135/105

Box Jumps 10 reps

Pull-Ups 15 reps

Post rounds to comments

Erin performing OHS with 130 lbs! PR! This is what we are developing at CrossFit Fort Worth!

Metcon

Friday, May 06, 2011

WOD

Four rounds for time of;

Run 400 meters

Hang Power Snatch 15 reps 95/65

Post time to comments

Bonus: Complete bonus if you are "down with the sickness" 

30 Burpee Pull-Ups for time (during the burpee, jump a minimum of 12" overhead to pull-up bar)

Official Truck of CrossFit Fort Worth - 1958 F100 - "Fitty 8"

Remember tomorrow we will have Muay Thai at the 10:00 class times. If you have not participated before and want to attend, come on! Starting next week, the Coach's Challenge wod will be released. 

Holiness, not happiness, is the chief end of man.
Oswald Chambers

Metcon

Monday, May 09, 2011

WOD

"Helen"

Three rounds for time of;

Run 400 meters

KB Swings 21 reps 1.5/1 pood

Pull-Ups 12 reps

Post time to comments

First week of the Coach's Challenge workouts, so get ready to have some fun!

METCON

Tuesday, May 17, 2011

WOD

Four rounds for time of:

Run 400 meters

Wall ball 15 reps 20/14

Box jumps 10 reps 20"

HSPU 5 reps

Post time to comments

Mobility does the body good!

METCON

Thursday, May 19, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 10 minutes of:

Row 200 meters

Double unders 10 reps

KB Swings 10 reps 1.5/1

Post rounds to comments

The man with experience is never at the mercy of the man with opinion...

Coach D

Metcon

Tuesday, May 24, 2011

WOD

Dynamic mobility before the WOD

Three rounds for time of;

Run 600 meters

Wall ball 10 reps

TTB 20 reps

Post time to comments

Great time in the box last night! Congrats to Charlie, Reed, Beau and Matt for conquering W.2. Great row times by all! 

Check out the Coaches Challenge page for an update on an added benefit to the 12 weeks! It will make you smile.

Metcon

Friday, June 03, 2011

WOD

AMRAP in 10 min of;

Power Cleans 4 reps 145/95

TTB 8 reps

Row 15 calories

Post rounds to comments

Deadlift warm-ups with Dex!

Metcon

Wednesday, June 08, 2011

WOD

Dynamic mobility before the WOD

Four rounds for time of;

Overhead Carry 100 meters 45/25

Box jumps 15 reps 

Cleans 8 reps 115/75

Post time to comments

Metcon

Wednesday, June 15, 2011

WOD

Dynamic mobility before the WOD

Three rounds for time of;

800 meter run

Wall Ball 20 reps 20/14

Double Unders 20 reps

Post time to comments

Where there is a will, there is a way...enough said!

The Nurtrition Station opens today for those members who have elected to participate. So, there are three types of protein available, daily balance, post workout and endurance. Use one the three accordingly. 

Daily balance-designed as a protein supplement with a balance of BCAA's and minimal carbohydrates.

Post Workout-designed for after a WOD to support cell repair and function

Endurance-designed to be ingested before a WOD to support endurance capacity

Go to www.strongerfasterhealthier.com for more info on the specific dietary values.

Metcon

Friday, June 17, 2011

WOD

AMRAP in 14 min of;

Power Snatch 6 reps 115/75

Row 30 calories

TTB 15 reps

Post rounds to comments

METCON

Tuesday, June 21, 2011

WOD

Dynamic mobility before the WOD

3 Rounds for time of;

Row 400 meters

7 L-Pull ups

9 Push-ups

Post time to comments

Frustration at the top…

I am very proud of the effort each athlete is giving during this 12 week series of Coaches Challenge WOD’s. As I was working with Candace yesterday and helping her navigate through her frustration with the clean and jerk, it struck me! Candace had already beaten her previous PR by 10 lbs., and her movement looked solid to go up another 15 or 20 lbs. She then failed at 155, so we decreased the weight to 145. After several attempts, we decided that 135 was her PR. At first she seemed disappointed, but I reminded her that she had just smoked her previous PR with ease! The key for Candace and every single athlete that reaches a goal or surpasses a previous level of performance, is to bask in the satisfaction and enjoyment of accomplishment, and then look to the future. So, the next time you blow the doors off a lift,WOD, or anything else, enjoy it!

Coach D

Metcon

Tuesday, June 28, 2011

WOD

Dynamic mobility before the WOD

Planks Forward/Sideward 3x1'all directions

AMRAP in 12 min of;

Push Jerk 10 reps 95/65

Pull-ups 10 reps

Wall ball 20 reps

Post rounds to comments

Tired but accomplished...

Metcon

Friday, July 01, 2011

WOD

Dynamic Mobility before the WOD

Five rounds for time of;

Run 400 meters

Box Jumps 10 reps 20/18

OHS 5 reps 125/85

Post time to comments

We miss all you guys! Can't wait to get home and train with everyone!

METCON

Wednesday, July 27, 2011

WOD

Dynamic mobility before the WOD

Four rounds for time of;

Run 400 meters

Deadlifts 6 reps 225/165

Pull-Ups 12 reps

Post time to comments

Can I do another rep......?

New Post Workout Stronger Faster Healthier protein has been shipped and will be ready ASAP!

METCON

Monday, August 08, 2011

WOD

Dynamic mobility before the WOD

10!-KB Swings, Pull-Ups, Cleans 115/75

Post time to comments

"You know how you get used to the heat, you train it"-Brett (wisdom from our local firefighter)

We will complete the Coaches Challenge WODs this week! W.12 will be released tomorrow. The scoreboard will be updated later today. Great work to everyone who has taken up the challenge!

METCON

Friday, August 12, 2011

WOD

Dynamic mobility before the WOD

Four rounds for time of;

Power Snatch 10 reps 95/65

Run 400 meters

Wall Ball 30 reps 20/14

Post time to comments

Remember that we have the Ladies Bike Fit and Cycling Technique Basics Class next Tuesday! Check out the link in the What's New Section to find out the details. Come to the class whether you have a bike or not. This is a great opportunity to learn more about cycling and proper bike fit!

Metcon

Thursday, August 18, 2011

WOD

Dynamic warm-up before the WOD

5 Rounds for time of;

Run 400 meters

Power Cleans 10 reps 135/75

Burpees 5 reps

Post time to comments

Thanks to Rachel for teaching our Ladies Bike Fit Class! Also, we will be starting the Strength Series Programming for members who want to develop strength at a more rapid pace. These workouts will not be posted and will only be available at the box. The strength series will start September 1st!

METCON

Tuesday, August 23, 2011

WOD

Dynamic warmup before the WOD

AMRAP in 10 minutes of;

Box Jumps 10 reps

TTB 8 reps

Deadlift 6 reps 225/165

Post rounds to comments

Remember today we start our Tuesday - Thursday 11:00 am class! So, come on in!

METCON

Thursday, September 01, 2011

WOD

AMRAP in 10 minutes of:

Deadlifts 6 reps 225/165

Row 400 meters

Push-Ups 12 reps (CF games style)

Post rounds to comments

Proper Deadlift Set-Up

Today we start the STRENGTH SERIES! It will run for 6 weeks and involve 3 programmed workouts per week.Workouts will be posted on the whiteboard in the box but not on the site. Workouts can be performed on any day of the week with a 1-2 day rest in between. Loads will progress each workout.Athletes that participate will be required to record their workouts in their journals each day. There will also be programming provided each week to help maintain aerobic/METCON capacity. Come join us and get STRONG!

METCON

Saturday, September 03, 2011

WOD

Dynamic mobility before the WOD

Row 800 meters

18-15-12-9-6

Pull-ups,squat broad jumps with weight 25/15, KB swings 

Run 800 meters

Post time to comments

Congrats to Candace and Jake for taking 3rd and 1st place at the recent CrossFit NTX "Painstorm" competition!

I have had several questions regarding the STRENGTH SERIES. The STRENGTH SERIES will run for 6 weeks and include a total of 18 strength workouts. During this time,athletes will do 3 workouts per week for strength development. I will also post on the whiteboard in the box, 2 conditioning workouts. One of the conditioning workouts will include the use of a sled or prowler. The other conditioning workout will be a basic metcon with varying parameters. The key is to recover between these strength workouts,so added training is kept to a minimum to allow for adequate rest between the workouts. Back squats will be performed 3 days a week. Loads lifted during each training session will be static and loads will increase each workout. We are also tagging the posts that relate to the STRENGTH SERIES with a "strength"tag. So, if you have any questions you may find the answers in one of the posts.

METCON

Tuesday, September 13, 2011

WOD

Dynamic mobility before the WOD for warm-up

Four rounds for time of;

Power Snatch 6 reps 115/75

Row 400 meters

Wall ball 24 reps 20/14

Post time to comments

Does the functional squat work? Just ask Coach Athena as she heads off to the World 2011 IPSC HANDGUN WORLD SHOOT - Rhodes, Greece. Good luck girl, but who needs luck when you have a set of hips like that!

METCON

Thursday, September 15, 2011

Dynamic mobility before the WOD

Five rounds for time of:

Run 400 meters

Sand bag or aqua bag back squats 15 reps (adjust load in sand bag as needed, each weight pouch is 12 lbs so six is 72-75 lbs)

HSPU x 5 reps

Post time to comments

If you are lacking power in your strength training, remember that through the movement of the deadlift, squat, and power clean to push your knees out to engage your hips for explosive power.

METCON

Wednesday, September 21, 2011

WOD
Dynamic mobility before the WOD for warm-up

AMRAP in 15 min of:

Run 400 meters

Wall ball 20 reps

Power Cleans 5 reps 135/85(or if so desired, 70% of individual 1RM)

Post time to comments

Metcon

Friday, September 30, 2011

WOD

Dynamic mobility before the WOD

Four rounds for time of;

Run 400 meters

Front Squats 10 reps 135/85

KB swings 20 reps 1.5/1 pd

Post time to comments

Representin!

METCON

Wednesday, October 05, 2011

WOD

Dynamic mobility before the WOD for warm-up

Row 800 meters

21-15-9

Power Cleans 135/95

Deadhang pull-ups

Run 800 meters

Post time to comments

North Richland Hills SWAT

Great having the guys from NRH SWAT for a training workout. We look forward to doing more with our areas finest soon!

METCON

Wednesday, October 12, 2011

WOD

Dynamic mobility before the WOD

Three rounds of;

Run 800 meters

Air Squats 50 reps

Post time to comments

METCON

Tuesday, October 18, 2011

WOD

Dynamic mobility before the WOD

Four rounds for time of;

Thrusters 12 reps 115/75

Push-ups (CF games style) 9 reps

Burpees 6 reps

Post time to comments

3,2,1, Go!

Remember to sign up and register for the Barbells for Boobs event! This is a great opportunity to support something that has a great impact on the lives on people and help fight cancer.

I am really excited about our upcoming fundraiser competition "Barbells for Boobs". I am a firm believer in mammograms for all women, regardless of breast cancer history. In fact, about 70-80% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic abnormalities that happen as a result of the aging process and life in general, rather than inherited mutations. But, a woman’s risk of breast cancer approximately doubles if she has a first-degree relative (mother, sister, daughter) who has been diagnosed with breast cancer. About 20-30% of women diagnosed with breast cancer have a family history of breast cancer. My mother was diagnosed with breast cancer in 1991. She responded well to surgery and treatment and has survived for 20 years. My grandmother did not beat her cancer and her life was taken at the young age of 49. I barely knew her.

I encourage you to participate in our event! Your participation fee ($38.50) will go directly to Mammograms in Action. MIA works directly with local physicians and health care providers to identify candidates who are in need of assistance, having been turned away from screenings because of their age, their lack of ability to pay or because they have lost their health insurance with no other means of payment. MIA provides funding for diagnostics and biopsy as prescribed by a medical doctor through grants to locally based breast centers and breast health care providers. 

Come out on October 29th for Amazing "Grace", either to participate or to support your CFFTW family! (And remember, you can donate even if you can't participate.)

METCON

Thursday, October 20, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 12 min of:

Row 400 meters

TTB 10 reps

Power Snatch 5 reps 115/75

Post rounds to comments

Strength Series

The strength series is winding down and we are in the last week of the series. By now, it is likely that the loads feel heavy and your body is sensing the need for rest. Six weeks of training at higher loads with a linear progression is challenging for the body to consistently adapt to. That is how you build STRENGTH! Strength training requires loads and stimulus durations that promote overload and thus cause your body to adapt. It is this adaptation process that places your body in a constant state of change and requires a keen eye on how you are adjusting to the new you!  In other words, you have been building a new machine.

 At the end of this strength cycle, most of you will be experiencing a plateau and less progress. That is ok! This is your body’s normal signal of letting you know that it has grown all it can at this point, and needs some time to recover before moving onward. So, consider this a potential positive sign of training. We will be transitioning back into more METCON training with inter-mixed strength training to insure that you maintain your gains, and also begin to train in other domains than strength. If you have been doing conditioning 2 days a week, the transition back should be easy. If not maybe a little harder. Overall, strength work is mono-structural and can be boring or less creative than CF style training, but remember it will give you the foundation to excel at WOD’s better than ever before!

Metcon

Tuesday, November 01, 2011

Mark your calendars and get ready for the 2011, 2nd Annual RANCH WOD!

November 19th at the 5M Ranch

WOD

Four rounds for time of:

Run 400 meters

Pull-ups 8 reps

Push-ups 12 reps

Walking lunges 24 reps (12 ea leg)

Post time to comments

This is what it feels like...

Metcon

Friday, November 04, 2011

16 Days and counting until the RANCH WOD! November 19th at the 5M Ranch!

WOD

AMRAP in 16 minutes of;

Run 400 meters

Wall ball 20 reps

Toes to bar 10 reps

Front squats (body weight)

Post rounds to comments

Spent...

The starting strength numbers have been booming. Some members have had a 60# increase in 1RM back squats in 6 weeks. Others have increased their dead lift by 50#. Keep up the good work, it pays off!

METCON

Thursday, November 10, 2011

The RANCH WOD is just around the corner! You won't want to miss it this year! 10 Days and counting!

WOD

Dynamic mobility and warm-up before the WOD

7 Rounds of:

Thrusters 4 reps (135/85) heavy

KTE 6 reps

Ring push-ups 8 reps

Post time to comments

Isaac - 3:10 Grace

METCON

Monday, November 21, 2011

WOD

Dynamic mobility before the WOD

Four rounds of:

Row 400 meters

KB Swings 20 reps 1.5/1 pd

Goblet Squats 10 reps (same weight as KB swing)

Post time to comments

Ranch Wod 2011

The Ranch Wod was a great success! We had a great time of fitness, fun and CF family. Don't miss next years. If you did not get your t-shirt, they will be at the office this week. The corrected run of t-shirts will be available after the Thanksgiving Holiday.Thanks again to all who came out and made this years event a big success! Pics are being added to the flicker gallery.

Top Performing Athletes

First place-Corey Doyle

Second place-James George

Third place-Pete Dyer

First Place-Shannon Kellum

Second place-Kimberly Smith

Third place-Erin Brown

Metcon

Tuesday, November 29, 2011

See left sidebar for CFFTW Christmas Party details!

WOD

Dynamic mobility before the WOD with a 3 min sustained squat

AMRAP in 14 min  of:

Run 400 meters

Weighted Step-ups 12 reps total 25/15 lbs

Double unders 24 reps

Post rounds to comments

Motivation through suffering sometimes comes in form of having someone beside you...

METCON

Thursday, December 01, 2011

WOD

Dynamic mobility and 3 min sustained squat before the WOD

21-15-9

Deadlifts 1.25% of BW (weight is set by form)

Burpees

TTB

Post time to comments

I think we all now know that Pete is not a jogger! All you have to do is to do one WOD with him to figure that out, he's a runner!

We are approaching the New Year with new vigor! We are wanting your feedback as to changes at the box and on our website that you would like to see happen? Don't get too excited, we can't do everything, but we want to make our site more user friendly and our box more user friendly. Tell us what you like about the site and what you don't. If there is a feature or function you don't ever use, let us know. If there is something you would like to see more of, let us know. Thanks

METCON

Tuesday, December 06, 2011

WOD

Dynamic mobility before the WOD

Four rounds for time of:

Box Jumps 16 reps

Pull-Ups 12 reps

Hang Cleans 8 reps 115/75

HSPU 4 reps

Post time to comments

A little energy food after a WOD, Dex's aunt's bourbon pecan pie!

Don't forget the Christmas Party Sun 9th at 6-9pm. We will have the Cowboy's Game on the big screen!

METCON

Tuesday, December 13, 2011

WOD

Dynamic mobility before the WOD, sustained 3min squat

AMRAP in 12 minutes of:

Run 400 meters

KB swings (heavy) 10 reps

Push Press 95#/55# 10 reps

Post time to comments

Coach C and Charlie-Sensai watching Coach Miles suffer!

METCON

Wednesday, December 28, 2011

WOD

Dynamic mobility before the WOD

For time:

Row 500 meters

Three rounds for time of:

Wall ball 25 reps

KTE 15 reps

Deadlift 5 reps 225/165

Row 500 meters

Post time to comments

METCON

Tuesday, January 03, 2012

WOD

Dynamic mobility before the WOD

Six rounds of:(first 3 rounds do push press, last 3 rounds do power cleans, same weight just change movements)

Push Press 5 reps 135/85 / Power Cleans 5 reps

KB Swings 7 reps 2/1.5 pd

Double Under 20 reps

Post time to comments

AMRAP

Wednesday, January 04, 2012

WOD

Dynamic mobility before the WOD

AMRAP in 10 minutes of:

Row 200 meters

Wall ball 25 reps

Ring push-ups 15 reps

Post rounds to comments

METCON

Friday, January 06, 2012

WOD

Dynamic mobility with group warm-up before the WOD!

Four rounds for time of;

Box jumps 20 reps

Pull-ups 15 reps

Overhead walking lunges 35/15 10 reps

Overhead squats 120/75 5 reps

Post time to comments (games athletes on the Z-Team!, perform squats with 135 and do 20 pull-ups!

Our first community promotion of the year is going to be a "Get PUMPED for the PARTY" competition! We are going to be giving away to three lucky members that work real hard 2 FREE tickets to the CrossFit Tour Party at Billy Bob's March 24th! Want to know more, check out the http://tour.crossfit.com/ 
 website for the CrossFit Tour Party Event. Fort Worth will be one of the ending sites for a CF HQ party where there will be a concert, food, dancing and fun with HQ staff and bunches of Games athletes! This is a 50.00 value per person based on the other 3 events being held.

Here is what you have to do. For the top three people who refer the most new members from January to March, CF a minimum of 3 days a week and complete a food journal to be turned in weekly, they will win the "PUMPED for the PARTY" competition! Our goal is not to measure every inch of fat on your body, or police your food, but to promote the growth of our community, create greater consistency in training and develop improved awareness in healthy eating! Anyone can win and we will start January 11th and the competition will end March 11th! More info to come.

METCON

Tuesday, January 10, 2012

WOD

Dynamic group mobility and warm-up before the WOD

Five rounds for time of:

Box Jumps 20 reps

Power Snatch 5 reps 115/75 (Z-Team do 135/85)

Front Squats 10 reps 115/75 (Z-Team do 135/85)

Post time to comments

Metcon

Thursday, January 12, 2012

WOD

Dynamic mobility as a group for warm-up

AMRAP in 12 minutes of:

Walking lunges 30 reps total

Wall Ball 20 reps 20/14

Power Cleans 115/75 10 reps

Post rounds to comments

 

"GET PUMPED for the PARTY" has started! Here are the rules. Winning will be based on the top 3 athletes who;

*Refer the most people and they enroll

*Do 3 WOD's a week and record it

*Record food 3 days a week

To qualify you have to sign in on each workout at the box at the front desk (sign-in sheet), give your food journal to a coach each week, and refer people to the box! If you are out of town or traveling, record your WOD via video and send to us or train at a box and have a coach sign off that you trained at their box. The promotion will run January 11-March 11th. What do you win?

Each of the top three winners will get two free tickets (50.00 value each ticket) to the CrossFit Tour Gathering at Billy Bob's March 24th! Check out this link for the details. http://tour.crossfit.com/category/events/fort-worth-tx/ 

METCON

Friday, January 20, 2012

WOD

Dynamic mobility before the WOD (do the shoulder warm-up exercises)

Five rounds for time of;

KBS 20 reps

TTB 15 reps

Push Press 10 reps 95/65

Post time to comments (Z-Team work 100 double unders and 3 sets of HSPU to failure after the WOD)

METCON

Monday, February 06, 2012

WOD

Mobility-Dynamic hip and shoulder mobility before the WOD

Four rounds for time of;

Pull-ups 10 reps

Row 400 meters

KB Goblet Squats 15 reps

Post time to comments

Z-Team ( 2 x 800 meter interval runs)

METCON

Wednesday, February 08, 2012

WOD

Mobility-perform hip mobility exercises before the WOD

AMRAP in 12 min of;

Wall ball 20 reps

Burpees 10 reps

Deadlifts 225/165 5 reps

Post time to comments

Check out this video of Kimberly Smith getting her first muscle-up!