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!