Rest Day

Sunday, December 06, 2009

WOD

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Sunday, December 20, 2009

Rest Day

Rest Day

Sunday, January 10, 2010

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Sunday, February 07, 2010

We are looking for a good, reasonable graphic artist to help us with designs for different projects. If anyone knows one, let us know through e-mail or have them contact us at 817-271-4005. Thanks.

Rest Day

Sunday, February 28, 2010

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Sunday, March 14, 2010

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Sunday, March 21, 2010

WOD

Rest Day

Snatch Balance Movement at USA Weight Lifting Level 1 Coach Course

The snatch balance progression is used to develop the capacity to get under the bar by pressing your body downward after extending through the hips at the top of the movement. 

Clayton, Matt and I are finishing the Weight Lifting Course developed by USA Wieghtlifting. One of the things that I have become more aware of, is that we have been very fortunate as athletes and coaches. We have had training from the best! Our USA coach, Kyle Pierce not only knew Coach Burgener, but he has also coached world class athletes with him.

I am very proud of our coaches, Clayton and Matt and the way that they represented at the course. Their level of knowledge and practical application of how to teach the lifts, perform the lifts and improve movement patterns, is second to none!

Rest Day

Sunday, March 28, 2010

Rest and Recovery

Rest Day

Sunday, April 04, 2010

WOD

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Happy Easter!

"Training the body is of some value, but training the spirit is of eternal value..."

Rest Day

Sunday, April 18, 2010

Rest Day

Check out the CrossFit Endurance Site for a pic of one of our own! www.crossfitendurance.com. Come join us for events coming up soon. See the upcoming events section and ATO2 Calendar!

Rest Day

Sunday, April 25, 2010

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Rest Day

CrossFit bahama style, jammin man!

CrossFit bahamas does not exist, but where ever we are at, we can CrossFit! That is one of the beauties of CrossFit. It can be performed in some of the most austere environments or places. I went to my 25th highschool reunion last night with Michele. It was fun to see old friends, most who I did not recognize. One thing for sure, CrossFit is the way to go when it comes to developing more functional and youthful physiques! Michele looked great and the other ladies paled in comparison. We had a great POSE Running workshop yesterday. I will be sending e-mail attachments to those who attended. Thanks again for your participation!

Great ride this am Clayton! 

Rest Day

Sunday, May 02, 2010

WOD

Rest Day

Rest Day

Sunday, May 09, 2010

WOD

Rest Day and Happy Mother's Day to all those Mothers out there! 

Happy Mother's Day, Mom!

Rest Day

Sunday, May 30, 2010

Well, what a day at the regionals! Lots of competition, athletes, spectators and Heat! It was good to see several of our athletes out to watch the games. Check out this video of the first WOD of the day. Lots of lifting!

Also, check out the Food Blog for a post on Processed Meats and Heart Disease.

Thank someone today for their sacrifice to our country and freedom! God Bless America!!!

Rest Day

Sunday, June 06, 2010

Rest Day

Congrats to Coach Miles for winning the Overall Male category at the 2010 Saginaw, "Run the Rails" 5k! Miles ran a 18:18 beating all other males in the race. He represented well with his CrossFit Fort Worth, "Food is Fuel" shirt. He also ran this race with a lacerated foot and was not able to push as hard as he would have liked. Miles, we are proud of your athletic excellence, your great coaching skills and love for other people. If I had a son, I could not of asked for a better one than one like Miles! Keep running the race! 

Check out the race report posted on Clines Running Corner

Rest Day

Sunday, June 13, 2010

WOD

Rest Day

Enjoy the day of rest. We are!

Dman, Missy and the girls

Rest Day

Sunday, June 27, 2010

Rest Day

C-Mart flying on the river!

The buzz has started and everyone is talking about the CrossFit Fort Worth Box Games! Thanks to Pete Dyer, one of CrossFit FTW's own, for designing our Box Games logo and T-shirt. We will be releasing on a periodic basis "hints" about the workouts that will be performed in the box games. Keep your eyes open and on the site each day for a potential hint that might give you an edge!

The games format will include two workouts. One WOD will be strength biased and the other WOD will be Metcon biased with the potential for intervals. The games will start at 9 am sharp and all competitors will be expected to be signed in and registered by 8:30 am. We will have food, fun and fitness. We will be releasing more information within the next couple of days on the Box Games logo link. No matter what your capacity level, come and get in the game! There will be something for everyone!! Can't wait to see everyone there!!!

Hint #1 "Double down"

Rest Day

Sunday, July 04, 2010

Rest Day

Thanks Aaron, Andrea, Cesa, Coach Clayton, Elisabeth, Irving, Coach Matt, Paige, Pam, Todd...these are the men and women who have served or are serving in some capacity for either local municipalities or our great nation...we salute you, God bless America!

Rest Day

Sunday, July 11, 2010

WOD

Rest Day

The CrossFit Fort Worth Box Games are less than one week away and everything is coming together. If you are planning on bringing your family and friends, please bring folding chairs and pop-up tents/covers if you have them. More hints to come!

Rest Day

Sunday, July 18, 2010

Rest Day

2010 Box Games

Final 2010 Box Games Scores!

Congratulations to all who competed! What an Event. We can't say enough about all the volunteers, coaches, judges and individual athletes that left it all out on the field of competition. Thanks again for making this first annual event a big success! I would also like to thank two very special people that worked behind the scenes and without them, the event would not have happened. Thanks Missy and Jami for all your support and help!

Rest Day

Sunday, July 25, 2010

Rest Day

New Member, Shelley Bridges, wake surfing with her newly found CrossFit capacity. We were joking that after only three days of CrossFitting she is already doing things she had never done before! But then again, she already says she feels stronger. Maybe there is something to that...

Rest Day

Sunday, August 01, 2010

Rest Day

Rest Day

Sunday, August 08, 2010

Tori after her baseline!

"I Can't CrossFit"

Sometimes I wonder if CrossFit appears so hard to the outside community that we make it almost impossible for a person to enter the box door. Truth to the matter is, that it is hard! But we all have to start somewhere. When I first started training with CrossFit, like many of our athletes, I was not in the shape I am in today! Yes it is true, our warm-up is their workout and CrossFit is the best method of developing broad based elite fitness, but we all have to start somewhere. 

There is no better system on planet earth for scalability. We can reduce weights, movements, and intensity to fundamental levels that can be performed by any individual. If a person logs onto our website or just about any CrossFit website on the global web, they may be shocked by what we do, but we all have to start somewhere. 

A fellow crossFitter was talking to a friend recently and they said, "I could never do that." She asked the friend why not and received one excuse after another. What they are really saying is that I just don't want to work that hard, I am satisfied where I am at, or I lack the motivation to get off dead center! CrossFit can be done by any age, gender, skill and fitness level. But one things is for sure, it is hard work! So what we are looking for is not someone who has some uncanny ability or great athletic prowess. Instead, give me the person who is not afraid of hard work! In return, what we will give them is a lifetime of elite functional fitness, lean body mass, improved health, improved feeling of wellness and accomplishment and a great community to hang out in. 

We all have to start somewhere!

Rest Day

Sunday, August 15, 2010

Rest Day

Stop, listen and hear...creation all around us

Rest Day

Sunday, August 22, 2010

WOD

Rest Day

Everyone did a great job during the team WOD yesterday. Enjoy your day off and remember to stretch, foam roll and drink lots of water today. Also, remember to schedule using our online scheduling system. try to schedule as much in advance as possible so that our coaches can be ready to give you their best!

Suffering without purpose leads to more suffering...

Rest Day

Sunday, August 29, 2010

Rest and Recovery

Rest Day

Sunday, September 05, 2010

Rest Day

Remember that tomorrow we will be open from 7-9am. We are having two team WOD's one at 7 and 8am. Come and enjoy the fun! Great work by everyone yesterday with a good day of strength and endurance work!

Rest Day

Sunday, September 19, 2010

Rest Day

Rest Day

Sunday, September 26, 2010

WOD 

Rest

Welcome Back, Ian!

Goals & Getting Better Anyone?

CrossFit is like most endeavors a never ending journey or road to some destination. That destination for most is fitness. But as we all know, if you don't have a road map, directions or objective to get somewhere it is difficult to arrive at where you want to go. When most athletes first start crossFitting they are in it purely for the adrenalin rush, excitement and newness that it provides. Yes, it is true that most want the level of fitness that crossFit can bring, but make no mistake that the "feeling" you get from crossFit is what keeps bringing you back. 

This past week I wrote a short blog about Troy Landrum, one of our athletes here at CFFTW. The reason for that blog was because of the needed emphasis of our box to improve on quality of movement, and Troy is a good example of that. But most importantly, he is a great example of setting priorities and goals and sticking to them. Each of us needs to have set goals as to what we want to achieve while crossFitting. Experience tells me that once the excitement of the "feeling" has died down, or the rush of the clock has stopped, or the newness has worn off, that there has to be something more. That something more is our goals, objectives, and desire to be better. It is that simple. CrossFit has created a great framework by which all of us can develop great fitness, but it must be balanced and have a sense of direction and purpose.

This last week, I watched the movement in our box and begin to focus more on good movement and attention to details. Good movement is not just important because we want you to look good training, but it is just good science. For any athlete to develop to their potential, they must have mobility and stability which predicates good movement. Extending those hips at the end of a lift, pushing as hard as you can to reach the top of that 10ft wall ball target and getting that chin up and over that bar has value. Full movement provides for a safe foundation for future development. But it more importantly speaks to something deeper, wanting to be and do better. Wanting to insure that I am getting better.

The goal to progress, learn, grow, and reach our objectives, that is where it is all at. The qualities we develop on the road to getting there enrich our physical, mental and spiritual lives. So, the next time you are in the box, or the next time your coach addresses movement or warming up or anything that has to do with investing in yourself through doing things right, remember, getting you to be better is always the impudence to our interaction!

Rest Day

Sunday, October 10, 2010

Rest Day

Enjoy a day of rest and watching the Cowboys and Rangers!

Rest Day

Sunday, October 31, 2010

WOD

Rest Day

Happy Halloween, Harvest Day or Fall Festivities!

Rest Day

Sunday, November 21, 2010

WOD

Rest Day after the RANCH WOD!

Post rest to comments

Pics and videos posted to the CFFTW Flicker Gallery and CFFTW YouTube Channel later today!

Rest Day

Sunday, December 19, 2010

WOD

Rest Day

Post rest to comments

Rest Day

Sunday, January 09, 2011

WOD

Rest Day

Observations of an HFB Participant:

Day 2 - "Wow, this is really hard. I having a hard time scheduling when and what to eat. I have only eaten once today, earlier this am"

Day 4 - "This is great, I am feeling better and already noticing how good I feel. I am losing weight and can't wait for my cheat day"

Day 6 - "Had my cheat day and I don't feel so good. I did not realize how good I felt before I had my cheat day. I guess that's how I used to feel all the time. Right after lunch at work, I would need to take a nap I was so sluggish"

A change in habits prior to results is sometimes the best tool to expose human perception...

Rest Day

Sunday, January 23, 2011

WOD

Rest

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Charlie and Clayton getting in some kicks!

Rest Day

Sunday, January 30, 2011

Rest Day

Muay Thai participants work on kicking movements through the chair exercise

Rest Day

Sunday, February 13, 2011

Updated News! Tina and Patrick just had their baby girl! Born 7:12 am today, 6lbs. 15 oz., 19.5"! Tina was doing a pull-up when she had her! LOL

WOD

Rest Day

We are so fortunate to have the resources that we do at our box. Thanks Charlie for bringing us Muay Thai-Kickboxing-Self Defense! We had a great class yesterday. Both the Muay Thai class and the Oly Class will be on the schedule this week. If you want to attend, please schedule for the classes. There is no additional cost for these classes at the present time. We will also post the basic Muay Thai kicking and boxing techniques on the Muay Thai link soon! This will give you the opportunity to go back and review the techniques for practice at home. 

Remember that the site is your connecting point for CFFTW! Use it! Blog, read blogs, check out the links and share it with someone else. Also, check out the calendar for new upcoming events!

Thanks again,

Coach D

Rest Day

Saturday, March 05, 2011

Rest Day

CrossFit Endurance Trainer Course today!

5M Ranch getting ready for the next Ranch WOD! You can bet it will have a challenging trail run and lots of lifting!

Rest Day

Sunday, March 06, 2011

Rest Day 

Rest Day

Sunday, March 13, 2011

New On-Ramp members Jake & Daniel finish a WOD!

Give a shout out to Amanda, Jesse, Jake, Daniel, Ryan and Tom, new On-Ramp members within the last two weeks! If you see them in the box, say hello and give them a warm welcome into the CFFTW family.

Check out the calendar and e-mail updates, lots going on this week!

Rest Day

Sunday, March 20, 2011

WOD

Rest Day

Shannon spinning the rope for the Open Sectional WOD 1!

Rest Day

Sunday, March 27, 2011

Rest Day

Coach Dozer overseeing operations at the Ranch for the next Ranch WOD

Good luck to Terra Richards who is running the Rock and Roll Half Marathon today! 

Rest Day

Sunday, April 10, 2011

Rest Day

Sunday, April 17, 2011

Congrats to Reed and Shannon on their new marriage! Today they are officially, Mr. & Mrs. Reed Kellum We wish you guys lots of love, health, and happiness!

Rest Day

Sunday, April 24, 2011

We live and die; Christ died and lived!  ~John Stott

Rest Day

Sunday, May 22, 2011

Rest and Relaxation

Coach Dozer and Brett after a WOD!

Scores for W.1 of the Coaches Challenge have been posted on the link. W.2 will be released later today!

Rest Day

Sunday, May 29, 2011

W.3 Released

400 m run

40 squats 

300 m row 

30 sit ups 

200 m run 

20 push ups 

100 m row

10 pull ups

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Bryan and Brian x 2!

Rest Day

Sunday, June 05, 2011

W.4 Released!

Complete 3 Rounds:

7 Chest to bar pull-ups

30 DU’s

7 OHS 95/65

Then

400 m row

CrossFit Fort Worth athletes have been sweeping the floor of the endurance community!

Within the last two weeks our athletes have either won their age group, placed within the top three or won the overall in their gender. 

Coach Miles Run the Rails

17:37 Overall Male

Pete Dyer Heritage 5k

20:59(PR) 2nd Males 30-35 / 10th Overall

Corey Doyle Colleyville/Lions Club 5k

20:40(PR) 1st Males 40-44 / 24th Overall

Jill Doyle Colleyville/Lions Club 5k

23:54(PR) 2nd Females 

Coach Miles standing tall!

Rest Day

Sunday, June 12, 2011

WOD 

Rest Day

Nutrition Station Update!

We are going to trial the first 30 days of the Nutrition Station. What is the Nutrition Station? We have set up an area in the box where members can access high quality StrongerFasterHealthier protein for before or after WOD's. We are going to open up the Nutrition Station for the first 10 people that pay 10.00 cash to Coach D. Once all 10 have paid, we will open access and trial for 30 days. It is hard to predict how much product will be used, so we are doing a little trial run before opening it up to the entire membership. The Nutrition Station will allow each participating member to have one serving of protein either before or after their WOD each time they train. So, hurry up and be one of the first ten!

Rest Day

Sunday, June 26, 2011

W.7

AMRAP in 10 minutes of;

3 Muscle-ups

6 Deadlifts 245/165 (maintain proper form throughout movement)

9 Burpees

WOD

Active Rest Day!

Emily and Abby doing pull-ups at the end of a WOD at Bethesda Christian School ZoiFit Strength and Conditioning Camp this summer!

"Let food be your medicine"- Hippocrates

Rest Day

Sunday, July 03, 2011

WOD

Rest Day

Rachel, new On-Ramp member working on front squats and thrusters

THE BOX WILL BE CLOSED JULY 4th IN OBSERVATION OF OUR COUNTRY'S INDEPENDENCE! 

Rest Day

Sunday, July 10, 2011

WOD

Rest Day

Rest Day

Sunday, July 17, 2011

Member Highlight

This is a message from Andrew Jensen one of our newest members. He has really plugged into the resources at CFFTW and already lost 15 lbs in a month! He attended out running clinic yesterday and did a great job. Keep it up ROOO!

"Coach D

Thanks man for holding this clinic. As you know I really needed it and it's was awesome. Perfect 101 course at a perfect time in my new way of living. Crossfit FTW, including Coach C, Tina and you have really help me change my mind, body and soul. For that I am grateful you guys and gal are apart of my life. Look forward to many WODs in the future with you all!!"

Rest Day

Sunday, August 14, 2011

WOD

Rest

Congrats to all who have completed the Coaches Challenge! We will tabulate the final scoring this week and award the top performers and those who have completed to date all 12 WODs. Great effort and work by all who have participated. 

Good answer Clint! The moment arm is a physical science and physics term that applies generally to force and its application along a particular "length of distance" from the axis. In the example of the wrench, the wrench is attached to a bolt/nut and then force is applied at the end at hopefully a 90'angle to be the most efficient. We are going to learn how this simple illustration can help you as an athlete better your squat, press, deadlift, clean and any other application of force movement.

Rest Day

Sunday, August 21, 2011

WOD

Rest 

If you could change anything about this deadlift, what would you change and why?

Rest Day

Sunday, September 18, 2011

If you haven't tried our Saturday morning Muay Thai Fitness class yet, here is a great reason why you should!

http://www.marksdailyapple.com/fighting-healthy/

Rest Day

Sunday, October 02, 2011

Coach Dozer has the right idea!

Come out on Saturday, Oct 22 for the WOD "Grace" benefitting Mammograms in Action. More details to come. Check the website below for more information:

http://www.barbellsforboobs.com/how-to/

Rest Day

Sunday, October 09, 2011

Rest and Recovery Day

Here is a great excerpt from a study that I read regarding sleep deprivation and recovery. Remember as we near the last stretch of the strength series to be getting adequate sleep (8-9 hours minimum) and good nutrition(protein 1-1.5 grams per lbs. of lean body mass). The conclusion below is from the end of the study that was performed on a group of male athletes from 4 different sports. Basically, make sleep a priority!

Conclusion 

"For the first time, we show that sleep deprivation has a negative effect on the day to day recovery 
of leg strength/power and sprint performance during simulated team-sports performance. Sleep 
deprivation also tended to have a negative effect on self-selected exercise intensities (pacing 
strategies). These differences in performance are not explained by differences in blood lactate, 
electrolytes, CK, heart rate or core temperature as these were similar between trials. However, we 
show that sleep loss retards the repletion of muscle glycogen and may be responsible for the 
greater decline in performance on the second day. Accordingly, the reduction in muscle glycogen 
and increased psychological strain prior to exercise may result in the reduction of voluntary muscle 
recruitment noted in MVC and thus be responsible for the slower pacing strategies and reduced 
performance noted following sleep loss. The current findings indicate that strategies should be 
used to ensure adequate sleep occurs between competitive events as this could affect some 
aspects of athletic performance and muscle recovery. Additioanlly, future research should also 
investigate possible nutritional or other complimentary strategies that may also aid in recovery 
from training."

The effects of sleep deprivation on muscle recovery and performance in athletes. 
J.Edge T. Mundel M.J. Short
Department of Sport and Exercise Science, University of Auckland, New Zeaaland
Exercise and Sport Division, IFNHH, Massey University, Palmerston North, New Zealand impaired sleep."

Rest Day

Sunday, October 23, 2011

Don't forget about the "Barbells for Boobs" WOD this next weekend! It is not too late to sign up.Just click on the logo here on the homepage and look up our affiliate. Event-Oct. 29th - 9 am

WOD

Rest and Recovery

"Going Overhead"

With all the heavy lifting overhead, pull-ups, push-ups, handstand push-ups, and dips that CF athletes perform, you are bound to have a shoulder ache and pain at some point in your training. The problem is when that ache and pain doesn't go away and just lingers around. Eventually, if you are not careful it will stay and take up permanent residence. The most common of orthopedic complaints is shoulder pain, and the most common shoulder pain diagnosis is impingement syndrome. 

The illustration above is an anterior to posterior view of the right shoulder. If you follow the labeling of the shoulder you can find the humerus, scapula, acromion, subacromial bursa, biceps and supraspinatus(part of the rotator cuff) tendon. These are the primary structures involved with shoulder impingement syndrome. Shoulder impingement syndrome is caused by many factors but the result is when you reach overhead the bursa, and supraspinatus and sometimes bicep tendons are "impinged" between the humerul head and the acromion. Some of the causes include, rotator cuff weakness, joint instability, bone spurs, inappropriately shaped acromion, and fatigue with repetitive overuse overhead.There is another form of impingement which is less common and involves the posterior aspect of the glenoid, humerul head and rotator cuff tendons. This "impingement"causes pain and inflammation of the bursa and tendon which eventually can cause permanent damage to the tissue. So, what do we do to make it better?

The first step in treating a shoulder problem is adequate diagnosis. This is usually performed by an orthopedist. Secondly, he/she may order diagnostic studies(x-ray, MRI, arthrogram, etc) to determine the exact cause or pathology. Then the next step is either medication, injection, rehabilitation, or surgery. One of the most important recommendations is to "stop" doing what hurts it! This can only make it worse. There are some great tools that we can employ to avoid overhead shoulder problems.

Since we have several athletes that have been complaining of shoulder pain lately, we will be posting and teaching a series of simple strength and mobility exercises aimed at developing a better environment in the athletic shoulder for training and daily life. If you have shoulder pain, we will also be holding a mini-shoulder clinic to screen athletes and then make the appropriate recommendations to see a doctor or self treat. If you are interested in knowing more about the shoulder clinic, contact your coach, post on the blog, or call the box. Our goal is to empower you the athlete in how to achieve shoulder health long term.

Rest Day

Sunday, October 30, 2011

Congrats to Pete and the other members who ran the Mud Run!

Pete placed 3rd in the Overall Male Category

Rest Day

Sunday, November 06, 2011

13 Days until the RANCH WOD! Sign-up in the office at the box. 20.00 participation fee for each member. A meal will be provided for the participants and meals will be available for family members and friends for 5.00/person. Don't miss it!

Candace and Jake at the 2011 Marine Ball

Rest Day

Sunday, December 04, 2011

WOD

Rest

Coach Miles the running God wishes everyone running the White Rock marathon good luck!

Rest Day

Sunday, December 11, 2011

Don't forget about the Christmas Party Tonight! 6pm at Coach D and Missy's house! Directions on Saturday blog.

Rest Day

Sunday, January 29, 2012

WOD

Rest or maybe....carry, split, carry, and stack in 5 degree temperature

The TEAM WOD was great yesterday! We need more people to attend, the more the merrier! We were able to put together 3 teams and they had a blast! Don't miss the next one. This week we will be working to get the new space available for training. We will also get the new climbing frame for rope climbing outside. Check out the Cupid's Arrow WOD Challenge coming Feb 13th at 6:30 pm!