Overhead Press

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elisabeth commented on 17-Dec-2009 06:10 AM

ooww... beautiful! ALL of the CFFTW Peeps! Missed ones couldn't make it.. Eugenia, Nikki, etc.. yeah..uh huh, you thought i didn't notice."-)

Clayton commented on 17-Dec-2009 07:11 AM

Had a great time last night, thank you Darin, Michele, Tina and everyone else that made it happen. I feel blessed to be part of such a great community of people.

Tina commented on 17-Dec-2009 07:44 AM

Jen, you were right on last night when you said you felt 800 m intervals coming on! You must be a CF psychic!

Terra commented on 17-Dec-2009 08:07 AM

Aw man, for once a running WOD and not the evil rower...and I am off from CF today!!! Great party ya'll...what an amazing group of people, I am so blessed Tina kept inviting me.

Dman commented on 17-Dec-2009 08:30 AM

What an awesome evening. We love all you guys! You are the reason CFFTW exists!!!

Pete commented on 17-Dec-2009 10:05 AM

I'm totally wishing I could have been there! It looked like alot of fun. Bummer.

Tina commented on 17-Dec-2009 10:46 AM

Pete, Eugenia, Nikki, Mike, Jeremy, Matt McK, and others...there's always next year! We missed you guys.

Chad commented on 17-Dec-2009 02:29 PM

CFFTW WOD: Overhead Press- 95#,115#,135#, 155#(4),135#; Treadmill Running- 4:58, 4:48, 4:38, 4:17.

Pam commented on 17-Dec-2009 02:37 PM

Thanks for a great party everyone! Missed those who couldn't make it! Very thankful to be involved with such a great community of athletes. Food was great too!

Corey commented on 17-Dec-2009 06:24 PM

Today's wod- shoulder press-105,115, 125, 130 (4), 125. Then 4 intervals of 1000m rows - 3:37, 3:33, 3:33, 3:34.

mdoane commented on 17-Dec-2009 11:40 PM

Had fun at the party last night! WOD: 95-105(F)-100-100-105(F) - 2:43-2:53-3:15-2:56

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Overhead Press

WOD

Overhead Press 5x5

Good Mornings 3x10 (lower back angle should be in extension at all times with soft knees)

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When developing the clean it is important to focus on the completion of fast elbows around the bar and dipping back under the bar to receive it. The faster the elbows, the easier the lift! On a skill day or when extra time is available, work on high hang cleans and explosion to the bottom of the lift to receive the bar and work on fast elbows.

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Tina Neuwirth commented on 02-Apr-2010 09:13 AM

Way to go Charlie for being the only soul up-and-at-'em this AM! I'd have been lonely if he hadn't showed up! Good work on SP and Good Mornings. Today I did split jerk 1-1-1-1-1-1-1. 85-95-105-115-125(f)-125-135(f)-130(f). 130# is my previous PR but I haven't done these in a while. I actually fully extended under 130, but I had the bar too far in front of me. Next time!

Corey commented on 02-Apr-2010 04:04 PM

Todd, good luck at your race this weekend!

Corey commented on 02-Apr-2010 07:14 PM

shoulder press - 95-105-115-125-135(4), good mornings - 95-115-135. Will do Tuesday's endurance WOD tonight - 5k intervals on mountain bike -4x w/ 2 min rest between.

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Overhead Press

WOD

Overhead Press 3x5

GHD Sit-Ups 3x10

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Congrats to all the athletes that participated in the Mud Run! The CrossFit Fort Worth ATO2 Endurance Team brought it to the competitive field! Pics and official results will be posted in the next couple of days. 

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Terra commented on 12-Apr-2010 08:34 AM

So great to have the whole gang back this am, missed Charlie though!
O/P: 55,60,65,70(2,F)70(F),55
Pete: grey=girl black=boy :)
Corey: Tell Jill the race May 2 - www.heelsandhills.com; www.active.com for a great source of all kinds of events (not just running); another GREAT fall marathon in lieu of White Rock is www.san-antonio.competitor.com - it's a big sponsor race, so way cooler than alot of the local races.

Terra commented on 12-Apr-2010 08:41 AM

Corey: two more for Jill. www.coolrunning.com and www.runningintheusa.com - great to be able to sort by state and day, since I don't like doing Sunday races.
E/Mrs. E - where can I find trail races?

Peter commented on 12-Apr-2010 12:41 PM

Good to be back on schedule. OH Press 95/115/125/135(1)F/125(2)F.
Terra, I've got nothin' on that comment. I can't believe you wore gloves today!

Tina Neuwirth commented on 12-Apr-2010 01:36 PM

All right, the trash talkin' is back! Today I did a nice 2 mile run at about an 8:30 pace stopping every 4 mins. for 20 reps of an activity: lateral lunges, squat jumps, push ups, then dips (on a retaining wall, partial body weight). The run portion was 17:24 for the 2 miles. Since that is quite a bit slower than I have been trying to run lately, it felt great! I needed to feel great while running. I mean, it was no Mud Run in under 1:30 like some people, or at an hour like others, but still felt good to me!

Elisabeth commented on 12-Apr-2010 04:36 PM

Great job Terra on your Mud Run! Commanding performance. You would rock the trail races - check out the ATO2 Link - NTTR (north Texas Trail runners website) for trails to tackle and local races. The trail running community is very small and supportive;after a while you get to know folks from elites like Scott Epplemans to Scott Jurek who dominates the trails to seasoned 70+ years old runners. GREAT people -

Troy commented on 12-Apr-2010 07:25 PM

OH press - 80/90/105/110/115(1F). Good work evening crew.
Come on Pete...make a comment(ag it on).

Terra commented on 12-Apr-2010 08:43 PM

Don't worry Troy...he did with the glove comment ;)

Terra commented on 12-Apr-2010 08:45 PM

Thanks for the info E. I will def look into it and a new pair of trail shoes, don't tell J :( Also, thanks for letting me borrow your pants, I can't tell you how much I appreciate it.

Corey commented on 12-Apr-2010 09:11 PM

WOD tonight with the weights in my garage - 105, 124, 133, 133, and on the last set one at 152 and two more at 133. Weird numbers since my weights are not very accurate... I weighed them myself to find out for sure. Thanks Terra for the information. I will pass it along to Jill.

Michele commented on 12-Apr-2010 09:39 PM

Boot Camp WOD - 15 min AMRAP 20 single unders, 10 overhead squats w/PVC, 10 situps - 12 rounds plus single unders, squats and 5 situps. Great little body weight workout! Our first Ladies Only Boot Camp has started out well, so pass the word for the next go around!

Kimberly commented on 13-Apr-2010 09:36 AM

yeahhhh! everyone is doing so great. love it! 45-55-60-60(2)-55 can't wait to do more!

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Overhead Press

WOD

Overhead Press 5x5 (initiate set with 70% 1 RM)

Rest

Three rounds for time of;

Situps 50 reps

Pull-Ups 25 reps

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Charlie doing W.1 Rx!

Nutrition

If you have not checked the nutrition blog lately, we have one of the best nutrition blogs out there! There is a ton of practical information to apply!  Check it out, put just about any nutrition topic in the search box, and get ready for the flow of magnificent information!

Coaches Challenge

Onto another topic, the Coaches Challenge is moving right along. Four athletes have done W.1, 2 females and 2 males. They have all commented how the WOD is already making a difference in their fitness game. If for some reason, you cannot do the Challenge WOD prescribed, do it anyway scaled. The key is to get better, not win some prize! All members who do the Coaches Challenge and complete all 12 WODS in some capacity will receive a participation award and the satisfaction of knowing they kicked it!

Does CrossFit make you strong?

Now for a quick rant about all the trash talk on the web about CrossFit is not good for strength, or we are better you’re worse, or CrossFit is just a bunch of metcon, or yadayadayada! Humans are terrible about being so comparison oriented and unbalanced that they pick one or two things to complain or argue about, and develop an elitist attitude. So, here is the answer to the argument that CrossFit is not the best way to develop strength.

CrossFit is not the most effective method to develop strength(declarative statement)! If we remember correctly, strength is only one of the 10 general physical skills. In all of the reading that I have done regarding CrossFit, I have never seen any argument presented  by its founder that it is the best way to develop strength. CrossFit, is what it is! It is a fitness method designed to develop GPP and human capacity for broad based time and modal demands. We are not building specialists! Most of the arguments out there are made by specialists. They just don’t get it! CrossFit is not designed to be the only strength and conditioning program for the specialists. It was never designed to be. What we try to do at CFFTW is combine the best that CrossFit has to offer, program appropriate volume, and then supplement with consistent periodized strength training. Don’t be fooled, if you are the pure strength or endurance athlete, CrossFit may not be the training program for you. But for the athlete that needs more general strength, endurance, stamina, speed, agility, balance, coordination, flexibility, and power, CrossFit can do it! Here are some of my numbers when I started CF and this year. I can list several athletes who train at CFFTW and can give this same testimony or even better! If you are one of those athletes, let us hear from ya.

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Charlie commented on 18-May-2011 09:10 AM

37y/o male 150lbs (145 at start of crossfit), Here is some of my strength progress in the 16 months I have been doing crossfit (1st max at crossfit/most recent max):back squat 225/255,overhead press 115/135,deadlift 265/315,overhead squat 105/185,clean
95/175, front squat 185/215,snatch 85/125,hand stand pushups 0/12,muscleups 0/5

Athena commented on 18-May-2011 11:01 AM

The biggest thing that sold me on CrossFit was the CF Total (shoulder press, deadlift, back squat). In 6 months of Crossfitting 3-4x a week, my CF total went up by 90 lbs. Not only that but prior to starting CF, I couldn't do a 5k run because my back would
start to hurt. I think proper form and technique had a LOT to do with my strength and endurance improvement. And I'm proud to say that our box really puts a lot of emphasis on correct form and technique!

Peter commented on 18-May-2011 01:25 PM

Coaches Challenge W1: 9:26 as Rx'd. I set my sights on 15 minutes to beat Corey but was able to do the 205 FS unbroken. The situps took the most time for me. Coach Dozer was so nice to keep my abmat warm! Rock n' roll. I will agree...Crossfit most definitely
builds strength.

Corey commented on 18-May-2011 08:10 PM

Shoulder press - 95-105-115-125(4)-135(2). Wod - 8:49 I think. Then one mile run for time with Charlie. Not close to a PR but still good work. Legs still jello-like from yesterday.

Charlie commented on 18-May-2011 09:16 PM

sp:95,105,115,125,135(2).wod:10:36 someday i'll be able to hang with troy on the abmat.6:05 mile with jello legs

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Overhead Press

WOD

Dynamic shoulder mobility before the WOD

Overhead Press 5x5

Rest

Three rounds for time of;

Power Snatch 8 reps 95/65

Wall ball 24 reps 

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I am amazed by people who say they can't eat a paleo style diet.What they're really saying is, "I can't change my habits." Here is a paleo friendly meal that Missy put together the other day.What is not to like about beef roast, fresh squash, sweet potato, broccoli and fresh greens. Normal is what we do on a regular basis. Strangely enough anything can be normal.Scary huh!

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Rachel DeHoyos commented on 24-Aug-2011 07:46 AM

Good to be back at the box after being out for a week and a half nursing a pretty bad groin tear. OP: 45-50-55-60-65(4)/subbed 3 rounds of 5 body rows, 10 push-ups and 20 sit-ups. 7:18.

Ashleigh Fann commented on 24-Aug-2011 09:21 AM

Was able to swim for 50 minutes yesterday...was actually nice to be back in the pool. Back is feeling better, but after re-injuring it at work, I'm a little wary about lifting too soon. Looking forward to working out with everyone again soon! That looks
yummy, BTW!

Corey commented on 24-Aug-2011 11:06 AM

Remember that definition of "world class fitness in 100 words or less?" The one over on the right of the web page? The very last sentence is "regularly learn and play new sports.". I am guilty of ignoring that for sure. I get in my Crossfit bubble and
don't often apply what I've gained in crossfit to other sports. But last night I took a tennis lesson with my wife. I realized very quickly what a specialized skill it is. The basic techniques were overwhelming at first. Even how to turn your body to chase
a ball is a learned skill. Wow. Crossfit gave me a good base to really enjoy it and give good effort though. I would recommend trying something new!

Michele commented on 24-Aug-2011 06:31 PM

3x15 GHD hip extensions. Metcon - dud PC instead of snatch and kb swings instead of wall ball. Time 6:07. Hopefully the shoulders will calm down soon so I can work on my overhead movements.

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Overhead Press

WOD

Dynamic Mobility before the WOD

Overhead press 5x5 (use a progressive load with small increases)

Rest

Run 4x400m intervals 1:1 rest in between runs

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Comments

Ashleigh Fann commented on 21-Dec-2011 10:52 AM

OHP--55-60-65-70-75 (3); Again, substituted rows for runs due to the conditions here. 1:36, 1:36, 1:37, 1:38 Sucking a little less wind, so I think I'm finally starting to adapt to the altitude. On a somber note, we lost 5 of our Polish counterparts to
an IED today. Please keep their families in your prayers

Tina Neuwirth commented on 21-Dec-2011 01:53 PM

Today I worked BS for depth. I have been a little disappointed at my inability to get my numbers back up to my prior PR even after the strength cycle. 135x5 reps, 165x1, 185x1, 185x2, 185x1 (with assist for depth), 165x2, 165x2. Then Monday's metcon with
PP, parallette pass throughs and 400 m runs: 9:30 as Rx'd. Turned out to be a pretty day!

Corey commented on 21-Dec-2011 07:19 PM

Did some stupid crazy wod. Charlie and Matt kicked my a** again. This is becoming much too regular. Great job guys!

Charlie commented on 21-Dec-2011 07:47 PM

wod with Matt & Corey...4rds 15 bar-facing burpees, 9 OHS 120#, 3 Muscle ups. I was just happy to complete all rounds. Then Shannon kicked our butts doing 50 TTB for time.

Reed commented on 21-Dec-2011 09:50 PM

Todays WOD: SP 95,105, 115,125,135(2). Then 400, 1:1 rest, 1:27,1:18,1:23,1:36. Ok so it felt great to run tonight for some reason. Not sure, maybe it made me feel like a kid again or something. I was much faster as a kid but oh well it was fun!

Corey commented on 21-Dec-2011 10:08 PM

We are naming that wod "Charlie". I was just under 16 min and he was 4 min ahead of me. MU work is in order. Yes, Shannon killed all of us on the TTB. Nice runs Reed.

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