Open Gym

WOD

Open Gym

Post time, load, skill, fun to comments!

CrossFit FTW Circa 2009

We are approaching our 1 Year Anniversary! I want to say thank you to all of you who are, CrossFit Fort Worth! Let's make the next year be the best. 

"One, can make a difference..."

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Comments

Robbie Courtney commented on 01-May-2010 02:13 PM

It's an honor to be part of an elite group of athletes. I consider many in CrossFit Fort Worth part of my extended family.

Corey commented on 01-May-2010 06:10 PM

Robbie, glad you are a part of it too. First day of CF level 1 certification done. Great stuff. Did Fran as our last workout of the day -6:00. More than a minute slower than my PR. Only had to re-do one rep (my last pullup) but I was not feeling it today. But it was a great day of learning. The CF cert staff is a great group of trainers.

Corey commented on 01-May-2010 07:18 PM

Oh yeah, I remember now... It was probably becuae of the constant squatting and then more squatting, then Tabata squats, then more squats. Good times!

Kimberly commented on 01-May-2010 09:03 PM

i agree that it is great to be part of this community. such an awesome group of people! today just worked on some him mobility. i know once i get that all rocking, my lifting is gonna take off! 10 full ghd situps! and increased my # of situps in 2 min by 3 and decreased my 500m row to 1:55! heck yeah!!!

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Open Gym

WOD

Athletes may choose to do the posted WOD or Open Gym

Five rounds for time of 

400 meter Run

25 Squats, 25 Push-Ups, 25 Pull-ups, 25 Sit-ups

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Patiently awaiting results...ATO2 Tri-Team

Good to see a couple of athletes that have not been in the box for a while! Check out the Summer Camp for Athletes posted in the What's New section! If you have an athlete that is needing to develop the Ten General Physical Skills, this is the place to do it.

Next Saturday, we will be closed for the South Central Regional CrossFit Games at GSX in Fort Worth. CrossFit Fort Worth and Riata Therapy Specialists will be stationed at a tent in the sponsor area to support injury care and athletes during the games. One of our own, Dr. Chad Caussey DC, LAT, will also be helping us with this event. Come out and watch the games and see what CrossFit does to develop "true fitness." 

"Your schooling may be over, but remember that your education still continues..." 

Congratulations to my daughters Megan, Maddy and Meredith for finishing the school year strong. Also, congratulations to Winston Smith for a wonderful piece of music that he played on the piano during the Bethesda Christian School Awards Night. Winston, I think you found your gift! 

Congratulations to my oldest daughter Megan for being her class Valedictorian, National Merit Scholar and receiving a full Academic Scholarship to OU! 

We are blessed...

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Clint commented on 22-May-2010 05:04 PM

5RDS: 400m/25sqts/25pu/25pullup/25situp. 32:45. This was a long one. Good job everyone this am!

Corey commented on 22-May-2010 10:21 PM

1 1/2 hour mountain bike ride around Lake Ray Roberts. Trails rated "difficult". I would say so. It was quite a beating, but a lot of fun. Will probably do it again in the morning.

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Open Gym

WOD

Metcon, Skill, or Strength....

AMRAP in 15 min

Double Unders 20 reps

Pull-Ups 15 reps

Overhead Squats 10 reps 95/65

Post loads, times, skills to comments

Early registration has started for the Box Games and as of yesterday, 1st day, 14 athletes have registered! Fired up! We can't wait for it to be here. There is a place for everyone so don't hesitate get registered today.

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Michele commented on 03-Jul-2010 11:43 AM

1000m row on OLD C2 rower at home - 4:30.

Corey commented on 03-Jul-2010 12:06 PM

Muscle-up work and weighted pullups and dips today. Don't have my weight #s.

Clayton commented on 03-Jul-2010 12:16 PM

Thanks D, good video evidence. Hehe

Michele commented on 03-Jul-2010 12:29 PM

After my arms returned from their rowing-induced Jello-fied state, I did 50 pushups for time - 1:03. Now if I can just get off my knees next time! By the way, Darin and Clayton, I hope your 6 daughters don't get any ideas from their rule-breaking Dads! :-)

Elisabeth commented on 04-Jul-2010 07:11 AM

3 1000M row. not for time. worked on form. very slow. 5:17 was best of 3 rows. Nice row PR Michele. And nice video footage DC.

Kimberly commented on 05-Jul-2010 10:01 AM

5 rounds and 40 regular jump ropes

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Open Gym

Open Gym

Choose a previous CFFTW, mainsite WOD or work on specific skills, mobility...

"Murphy" (scale to allow finishing in a time domain of less than 35-40 min)

1 Mile Run

100 pullups

200 push-ups

300 squats

1 Mile Run

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After Seven....

"About Time"

I started CrossFitting almost 2 1/2 years ago. During the time between now and then, I have gradually improved my capacity, changed my body composition and met many goals. But there was one elusive goal, that at one point earlier this year, I was agreeable to admitting defeat too and move on. I had not been able to overhead squat or snatch with loads that were consistent with my overall strength capacity. After much contemplation and evaluation, I realized that my greatest weakness was my mobility and flexibility. So, I set out on a pilgrimage to improve it. I would stretch, stretch, stretch and still feel limited in my results. I finally read Thomas Kurtz's book, "Stretching Scientifically," and began to use his methods and skills that I had learned as a PT. 

Yesterday I finally reached my goal! One of the measures of a higher skilled athlete is an Overhead Squat at body weight or greater. Yesterday's WOD, OHS 5x5, 95-125-145-165-185(3f)! So, 2 reps at 185 overhead, I'll take that! The moral to the story is this,if you want it bad enough don't quit, find a way! Be realistic with yourself, develop a plan and accountability to another person, and be consistent. Good luck in your own pilgrimage to reach your goals, and whatever you do, don't quit!

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Elisabeth commented on 24-Jul-2010 07:18 AM

Thank You Dman and congrats on your own accomplishment.One of the things I have benefited from CFFTW is being able to articulate my fitness goals and having accountability to my coaches and myself for them. (love the feedback you give and suggestions improving techniques.)Appreciate the wisdom from the BOX !

Clayton commented on 24-Jul-2010 11:03 AM

Great work D!! That is what we train for, improvement in all areas of physical and Mental capacity. Quality of Life!

Elisabeth commented on 24-Jul-2010 01:19 PM

Scaled Murph- 1m run 50/100/150 1m = 33:50. Push up ate my lunch. Red band pull ups. Ranae killed it with 26 something. Chad and David killed it too! Renew Goal - Do murph as Rx'd soon!

Pam commented on 24-Jul-2010 05:15 PM

Thursday WOD: 12' AMRAP-5 burpees, 5 toes/bar, 5 push press (60#), 5 pullups(red band). 7 rds + 2 toes/bar and and two hands of ripped skin! OUCH! Great job D, way to keep pushing and reach that goal!

Candace commented on 24-Jul-2010 06:09 PM

On a ride along with a cop friend today. We did a pretty little workout at lunch today.

3 rounds:1min intervals with a 1 minute rest between rounds

1. 45# thrusters
2. 20" box jumps
3. Push up
4. Double unders
5. Calorie row

Score was 203. I'm tired!!!
Good job coach D! Each and every person at the box inspires me to better myself in every way possible. Have a good wkend!

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Michele commented on 18-Jul-2011 11:24 AM

Took advantage of some free time at home to attempt a tempo run before it gets too hot. Guess I should have started sooner - it's already 92! Anyway, it felt OK. Time for 1 mile - 9:02. Walked almost 1/4 mile - total time 11:32.

Tina Neuwirth commented on 18-Jul-2011 01:33 PM

Working on muscle up capacity so last week did dips and this week 5 rounds dead hang pull ups to failure: 8-7-5-4-5. Then Turkish get-ups 3 each arm x 2 rounds with 20#. Would have done more but ran out of time. Good core work...now I need to stretch!

Michele commented on 18-Jul-2011 03:59 PM

Practiced double-unders and ended up with lots of lash marks. Ouch! Will have to do 100 DU's for time another day! Instead I did Annie (50-40-30-20-10 DU's and situps) but subbed 3X singles for DU's. Time - 10:04.

Reed commented on 18-Jul-2011 07:53 PM

SP 8x5 75,85,95,105,115 Body Rows 8x4 Ring Pushups 8x3 Dips 8x2 I used a stopwatch and only rested 1 minute between each set and exercise. By the time I got to dips my shoulders were toast! I did a few more sets of ring push ups with Ryan afterwards and
then ran a half mile with my beautiful wife! It looked like everyone worked really hard at Open Gym, good job!

Matt commented on 18-Jul-2011 10:49 PM

7/14/11 main site wod: Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm - 30 GHD Sit-ups - 50 pound dumbbell Waiter walk, 100 meters, Left arm - 30 Back extensions - 15:58

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Open Gym

WOD

Open Gym (no programming except for on-ramp members, coaches will be onsite to assist as needed)

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Programming

Within CrossFit boxes the programming may seem random to most observers, but there is definitely organization to the chaos that sometimes follows after athletes begin the WOD. Programming can take many different forms, endurance, stamina, strength, metabolic capacity or most likely a combination of all of the above. The value of performing programming provided by your box is that you can be assured that it has a general application to developing well rounded fitness. Also, performing the WOD with other members supports the interaction of local community and insures that all members are included in the process of training. Programming specific to one's particular needs is of some value, but only to the athlete that has achieved a higher level of fitness or elite status. "The value of individualized programming should be reserved for the individual that is experiencing diminishing returns with GPP programming, and for most this has not occurred yet."-Greg Glassman

With the exception of some augmented strength training, even the most elite of athletes still perform some form of main site or box programming to support their level of fitness. For the reasons listed above, many box owners do not allow outside programming in their boxes. Why should they? The desire to develop some exotic programming model does not produce better results. Attention should be given to basic strength development augmented by short and long anaerobic and aerobic training. This is why each box provides programming to its own community or uses the main site. Training together using the box WOD develops physical capacity and community! 

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Troy commented on 22-Dec-2011 11:35 PM

I told Clayton to program something for me that would really get my blood pumping. Not sure I'll make that mistake again....LOL! 5 rounds for time of 300 m row, 20 wall ball & 10 KB swings. 16:13 Good stuff!

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