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Chad commented on 13-Dec-2009 10:41 AM

Sunday WOD- Slept in til 7:50, late for our crew. My wife is not a CrossFitter but I am proud of her as she is running the Whiterock Half today. Go Cowboys.

Todd Roper commented on 13-Dec-2009 07:02 PM

Hot wife doing HSPUs!!! Athena, your technique looks strong, too :-)

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Christi commented on 31-Jan-2010 06:10 PM

I am soooo sad I had to miss this! Congratualations, Mike! I expect a sampling some time soon!

Terra commented on 31-Jan-2010 06:22 PM

Bummed we had to miss it, I had to take my 4 yo to a birthday party! I am cold-weather whip, forewent my long run for 4 fast miles on the treadmill :(

Michele commented on 31-Jan-2010 11:27 PM

Late night bedtime quick wod - 5 rounds of 10 each pushups, situps, squats. Time-4:18 Not long but it makes me feel better for doing "something" today. Needed to work out the soreness in my abs from the GHD yesterday!

Eugenia commented on 01-Feb-2010 05:44 AM

Still don't have our deer meat from the processor, so missed the chili competition. Congratulations to Mike and all the other entrys. See ya'll next week - when we're not at the school for the drama production that is.....break a leg Giles and Erica. :)

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Terra commented on 21-Feb-2010 08:06 AM

Josh and I attend the PBR (pro bull riding) first ever Iron Cowboy last night at Cowboys Stadium. There were 24 of the top bullriders that were facing off for $260K, the highest one time payout in PBR history. It was amazing to see the strength these guys have. Made me think over and over about functional strength. They even mentioned the core strength they have to have, over and over. They are not muscle-heads, but have to be able to stay on the bull and then run like hell once they jump/fall. Usually a rider will go one, maybe two rounds. The winner last night had to ride FIVE bulls! It was a really cool event to watch.

Coach D commented on 21-Feb-2010 08:39 AM

Official Report from SOBE Miami- Sunny, 72 @ 9:25am. Beautiful night out with fellow crossfitters, friends and the best looking girl in town, Missy. Woke up this am and swam 660m in a beautiful 33m heated pool. This place is a palace. Way to swank for me. Today I am wearing my "I am a hunter gatherer green shirt with the howling wolf on the front. It just further reminds me that we are of a different breed! Our desire to provide quality of life, health, happiness and spiritual well being is furthermore ever present. It is my greatest desire to enrich your lives. I have finally found my "calling." Thanks again for letting Missy and I be a part of your lives. Plan of Action for today-whatever Missy wants! Too much time on my hands makes me a mush pot! Don't worry I'm still a hard *&%#@!

McKIllip commented on 21-Feb-2010 03:13 PM

Thank you Darin and Michelle for all you do. What a great fellowship y'all have created. Albuquerque, NM. WOD- runnin and gunnin. 800m run 21-18-15-12-9-6 pullups, situps, pushups, 800m run. 16:10. See y'all tomorrow.

Troy commented on 21-Feb-2010 07:33 PM

I think *&%#@! means "arse".....hehe.
I agree with Matt and it is an honor to be a part of the box. Thanks D & M for your passion to help us improve in all areas of our lives!

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CrossFit Fort Worth Endurance Team's 1st Triathlon Competitors

12th Place in 30-34 and 40-44 Age Classes

Coach Clayton & Darin, and #1 Cheerleader Missy

Expanding our Horizons

Whether you are a world class athlete or just an athlete that wants to look good and be fit, expanding our horizons has a powerful affect. The very spirit of CrossFit training philosophy is to be generally physically prepared (GPP). 

This does not necessarily mean that we can be the best at all, but more importantly that we excel at what we are best in, and also expand our capacities into athletic arenas where we know we might struggle. It is this struggle, the experiencing of the new, and the test of the unknown that does something to your sense of self and capacity that no other venue can do! It is easy and comfortable to do the same thing, be tested by the same regime, and not consider the new, but it is "best" to test your own sense of capacity and who knows you might find a new passion.

Why I waited so long to try a triathlon, or many of the other things that I have recently experienced, I don't know? But one thing I do now, there is no better time than the present. And the present is now! So, go out and have yourself some fun and test your capacities and boundaries. You just might find that you like it...

If you compete in an event, we want to know about it. Also, if you have an interest in training in our ATO2 CrossFit Endurance Program, drop us a line.

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Coach D commented on 07-Mar-2010 03:47 PM

Wow, I have had so many people ask how the Triathlon went. Thanks for your support and interest. Having you guys check up on me, motivates me to be better with every endeavor. Now, go out there and get you some!!!

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Rest...

Tell someone you love them today. Make a special effort to reach out to someone who is unreachable. Someone needs to hear from you today...

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Terra commented on 14-Nov-2010 09:23 AM

Elis & Tina & Candace & Erin!!! Thank you for your support and encouragement this past week. I am truly blessed with have found such a great group of friends through "a gym!" I made 10 miles this morning, first time since last spring. I didn't want to face the 39 degrees, but I did and it was great! And yes, Pete, I only made 18 lunges on Fri am and my last 10 pullups "shouldn't really count" but I can promise you I was feeling the lunges and pullups over a 2.5 hour photo session yesterday and a long run today. Great accountability...negative and positive, ha!

Reed commented on 14-Nov-2010 05:36 PM

I agree with Terra. Support and encouragement are huge in our "gym". Trying to keep up with Charlie, Corey, Troy, Todd, Robbie, Pete's numbers on the board and a ton of other dudes you really need support and encouragement! And to be honest some of our ladies are putting up numbers that are tuff to hang with. What do you expect though from a bunch of Crossfit chicks?!!! Anyway, Im glad to have a place to go that challenges me and I get to be friends with these people.

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WOD

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Not only can this guy Clean, he can also run Marathons! Good luck today Jimmy at the White Rock Marathon. Run like the wind with the power of a freight train!

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Terra commented on 05-Dec-2010 04:36 PM

Jimmy...how did it go??? I anxiously am awaiting your report to know how it went w/CF training versus LSD training!!!

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Rest Day

Ben Coad attempting 165# OHS! He missed this attempt, but he did do 3 reps @ 155# which is 10# shy of his body weight. Ben is a high school senior at Bethesda Christian School and headed to the ROTC in college. Great work Ben!

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Corey commented on 03-Apr-2011 09:15 AM

4 mile trail run w/ Charlie at Sansom Park this morning. There are some great trails and very challenging.

Corey commented on 03-Apr-2011 09:17 AM

And congrats to Terra on her sectional wod! You really tore through it.

Michele commented on 03-Apr-2011 06:56 PM

Rested Fri and Sat so after indulging on birthday cake for our middle child both last night and this afternoon, I had to do "something"! Went for a short run around the neighborhood - 1.2 miles in 11:18. About a 9:42 pace - slow compared to my last run,
but better than nothing!

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Rest Day

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Motley Crew! Muay Thai @ CrossFit Fort Worth

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Corey commented on 15-May-2011 08:23 AM

Trail run w Charlie - 4.92 miles. A bit more difficult route this time. 9:04 pace.

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Corey commented on 24-Jul-2011 08:35 AM

Trail run w Charlie - 3 miles plus. Not sure exact distance and pace since i didnt have my Garmin. Shorter run to work my legs back into running shape. Charlie darn near kept up even with a weight vest. Nice run.

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Rest Day today. Don't miss the end of the CF Games! Check them out at this link.

http://games.crossfit.com/

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Corey commented on 31-Jul-2011 09:57 AM

Went to run with Charlie and Cllint this morning but had more calf issues. Came home and did 10-9-8-7-etc of pullups, pushups, dips and sit-ups, except I did 15 reps of situps every round. Pullups started as deadhang but became kipping in second round.
12:08

Peter commented on 31-Jul-2011 10:49 AM

I did 3 rounds of EVA yesterday. I had to stop due to time constraints. However, this time I paced myself and wasn't completely destroyed by round 3. I know I could have kept up the pace and that would have knocked 7 minutes off my time. I also used the
Again Faster gymnastic grips. I'm not going through what I did last time! 3 rounds 28:23. I've also come to conclusion that I'm not going to be able to make a 7:00 am Sunday run in the near future. I'm just toast by the time Sunday comes around...8am would
be a different story.

Michele commented on 31-Jul-2011 12:05 PM

After yesterday out in the heat at outdoor concert (7 1/2 hrs) and very little water ($4 for tap water!)the last thing I wanted to do was exercise in the heat today! But I forced myself to go for a ride anyway. 6.55 miles in 28:52. Now to hydrate, hydrate,
hydrate!!!

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Training Cycles

Understanding the model of cyclical training is important to allow adequate time throughout the year for our bodies to rest and recover from the rigorous aspects of training intensity, frequency and duration. In our last discussion about training we covered the concept of periodization. Again, periodization is a concept where the training variables intensity, frequency and duration are altered to allow periods of less and greater stress to the body to produce a desired result. It is important to remember that the body is like any other organic living creature. It requires periods of rest and lower intensity training cycles where workouts are being performed in the lower zones of training intensity.How does apply to the crossFitter then since WODs are consistently at a higher threshold of training than most training models?

Each athlete has to be aware of where their body is in relationship to the training that is being performed. There may be some WODs where you purposefully don't give your all. There also may be periods where you focus on lower intensity training or longer duration training. The key here is listening to your body. Every crossFitter wants to be the big dog in the WOD, all the time! But as Clayton and I have found out over the years, that may not be the best form of training. Focusing on periods of your training where lower intensity WODs are also mixed in is a good idea. If you have a specific sport that you are working toward, this is also important in relationship to timing for competition. In our next visit, we'll talk about how to practically apply cyclical training to the crossFitter in more detail.

Way to pull, Ashleigh!

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Rest Day

Coach Miles is preparing for the future! He is going to run a 5k, barefoot and pushing the bambino next year!

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Wow what a showing the CFFTW family had at the Spur On 5k and 10k! Congrats to all our runners. Everyone who ran for time placed in their age group and brought home the swag. Coach Miles took the overall again. So, does CF work? 

2011 Spur On 5k/10k 

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R and R

See watch the Coach's shirt says, "Eat, sleep, workout," any questions?

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Corey commented on 16-Oct-2011 11:00 AM

5 mile trail run w Clint and Charlie this morning at sunrise. Great way to start the day.

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WOD

Perform a sustained squat for 5 min to promote opening and engagement of the hips, legs and back regions.

Dynamic mobility of the hips and rest, active walking, hiking.....

CrossFit ladies at the Ranch Wod!

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Charlie commented on 27-Nov-2011 05:08 PM

10k-43:40...first all out run on the road since strength...didn't lose much

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Rest Day in the Mountains!

Sorry for not blogging yesterday. We were on the road and not able to get to the site. Have a great Sunday!

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Ashleigh Fann commented on 18-Dec-2011 09:52 AM

Super-endurance WOD the last 2 days. Schlepped around about 150# of gear (including a double basic load of ammunition--thats 420--5.56mm rounds in magazines) in various configurations for 2 days sprinting in and out of helicopters (carrying previously
mentioned gear), setting up hasty defense positions, trekking over rocky terrain (@ 9000ft), and functioning on very little sleep in extremely cold conditions. My body is beat to hell...and I'm not even sure where all the bruises will pop up yet. Hopefully,
I won't be too stiff to get to the gym tomorrow. Miss y'all!

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WOD

Active Rest and Recovery

Missy and I at CF Boston with Coach Matt

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Michele commented on 08-Jan-2012 08:00 AM

Yesterday while Coach D did the competitor WOD at CF Boston I decided to run at the Hyatt StayFit Club. Ran 2 miles on the treadmill at a 10:00 pace then did 50 dumbbell swings with 25# - 1:35. Would have done 100 but the grip was very rough and was hurting
my hand. D showed them how it's done with 4 rounds of 400m run with 80# sandbag and 2:00 rest between. Today Coach D officially becomes a "Doctor"! So proud of my man!

Tina Neuwirth commented on 08-Jan-2012 09:07 AM

Congrats Dr. D...'bout time! ;)

Michele commented on 08-Jan-2012 12:38 PM

Correction-Darin did 5 rds yesterday. Today after his presentation I went back to the hotel to kill time before the ceremony. After a while and getting bored I decided to do a WOD. 4 rounds for time - 60 single unders (have speed rope, will travel), 10
lunges each leg, 10 strict pushups, 20 situps. Time-10:23.

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Rest Day

Josh and Coach D @ Eagle Mountain Park today, trail run 2.85 miles, 26:00, North Trail. Good Run! If you're not a friend of CrossFit Fort Worth on Facebook, friend and like us! We are posting trail runs each week. When we post, just like it to let us know you'll be there!

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