| ||||||||||||||||||||||||||||||||||||||||||
Recent Posts
Tags
- 2011 Sectionals Wods (6)
- 21-15-9 (6)
- Agility (3)
- AMRAP (87)
- Annie (1)
- Back Squat (37)
- Badger (1)
- Barbells for Boobs (3)
- Baseline (3)
- Bear Complexes (2)
- Bench Press (6)
- Benchmark WOD (2)
- Bet you didn't know (1)
- Body Weight (4)
- Box Games (6)
- CF Endurance (12)
- Chili-Cook-off (1)
- Christmas (3)
- Cleans (50)
- Coaches Challenge (19)
- Community WOD (1)
- CrossFit Total (5)
- Curtis Ps (1)
- Deadlift (29)
- emotional intelligence (5)
- Fight Gone Bad (2)
- Filthy Fifty (1)
- Foam Rolling (1)
- Fran (3)
- Front Squats (26)
- Functional Lifts (1)
- Girl Named WODs (18)
- Ground to Overhead (1)
- Gymnastics (6)
- Handstand (2)
- Health (2)
- Helen (3)
- Hero WOD (4)
- HFB (4)
- Hormones (1)
- Interval Training (5)
- JT (1)
- Karen (3)
- Kettle Bells (6)
- Ladder Training (2)
- Leadership/Personal Development (4)
- Member Highlights (2)
- Mental Capacity (3)
- Metcon (68)
- Mobility (2)
- Muy thai (3)
- Nancy (1)
- Nutrition (8)
- Olympic Lifts (21)
- Open Sectionals 2011 (1)
- Overhead Squats (18)
- P McQuitty (1)
- Paul Dayton Owens (1)
- Prowler (1)
- Pull-up challenge (6)
- Push Press (22)
- Ranch WOD (9)
- Recovery (4)
- Resisted Body Wieght (6)
- Rowing (19)
- Running (15)
- Shoulder press (21)
- Snatch (16)
- Spiritual (2)
- Split Jerks (10)
- Squat (2)
- Squats (14)
- Stones (1)
- Strength (10)
- Strength & Beauty (1)
- Strength Standards (2)
- Stretching/Tissue relaxation (2)
- Tabata (12)
- Team WOD (24)
- Thrusters (12)
- Training intensity (2)
- Training Principles (19)
- Treatment (1)
- Wall Ball (3)
- Zoi (1)
Archive
Snatch
Monday, December 28, 2009WOD
Snatch
Wednesday, February 03, 2010Snatch 2x6

Snatch
Friday, March 26, 2010WOD
Snatch Power Position, Hang Above Knee 4x4 (2 from each position)
Rest
3 Rounds for time of
KB Swings 30 reps 2/1.5 pood
100 meter sprint
Post loads and time to comments

Aaron Russell and Friend Chris at the 26 Mile Marker at the Bataan Memorial Death March. This is a 26 mile marathon in boots and ute's with a pack. Aaron was fortunate enough to meet three actual survivors of the march.
http://en.wikipedia.org/wiki/Bataan_Death_March
Check out the new Success link on the navigation bar. We will be adding to it regularly!
We need volunteers to help at the DFW Mud Run, April 11th during 8-2 pm. Come and help cheer on our athletes and help other runners and represent CFFTW. Contact us at the box to be a volunteer.
Snatch
Friday, September 24, 2010WOD
Dynamic mobility and the Burgener warm-up before the WOD
Snatch 3-3-3-2-1 (focus on form and movement)
Rest
Row 1000 meters for time
Post loads and row times to comments

Remember that tomorrow at 9am we will be doing Fight Gone Bad for the FGB V fundraiser. We will all meet at the box at 9am instead of at the regular class times. We will run as many heats as we need to get everyone through it! Bring a friend or family member to try out a scaled version, ha!
Coaches Observation
I was watching Troy Landrum do yesterday's WOD. It made me think again about the value of safety, mechanics and intensity, three foundational principles within CrossFit. He is a great example of an athlete that has stuck with the plan! He has gradually improved over the last year, gotten stronger, faster, bigger and more enduring. He is not always concerned with being first, as long as he knows that he gave it his best and performed the movements correctly. Because of his patience and diligence in perfecting movements, increasing flexibility and mobility, he has a great foundational athletic platform to grow. Hats off to you Troy!
Snatch
Tuesday, January 18, 2011WOD
Dynamic group mobility before the WOD
Snatch - 15 min to reach your 1 rep max snatch lift
Rest
Three rounds for time of;
Run 400 meters
OHS 10 reps 115/75
Post time to comments

Great times during "Annie" yesterday. Corey, Pete and Candace had the fastest prescribed times and hit the whiteboard! If you are an HFB member the last measurements for the second week need to be performed today. Please notify your coach that you need to be measured. Keep up the good work!
Snatch
Friday, February 11, 2011WOD
Dynamic group mobility before the WOD
Hang Snatch, Snatch 2x3 (perform 3 sets of 2 reps hanging snatch and then 3 sets of 2 reps snatch)
Rest
21-15-9
Pull-ups, KB Swings (heavy) 2pd/1.5
Post loads and time to comments

"Might as well jump, go ahead and jump"
Snatch
Thursday, June 09, 2011WOD
Burgerner Warmu-up before olympic lifting
Snatch 3x5 (work on transitional skills, focus on maintaining position over the bar, pulling through the middle, fast elbow turnover, and pulling underneath the bar)
Rest
AMRAP in 4 min of;
TTB 10 reps
Burpees 5 reps
Post loads and rounds to comments

Don't miss Muay Thai on Saturdays at 10 am! The class is a blast, great fitness and teaching basic self defense and Muay Thai skills. The class is free to membership and is for men and women. Come join the fun!
The Nutrition Station will be up and running by the end of week! We are working on the details of how to coordinate it. We will notify members of when it is open and what they need to do to access it.
W.4 is being killed by members! Keep up the good work and challenging yourself beyond what you think you can do.
Snatch
Monday, June 27, 2011WOD
Dynamic mobility before the WOD / Burgener Warm-up
Snatch 2x5 (full squat snatch)
Rest
Four rounds for time of;
Walking overhead carry 45# 40 meters
Thrusters 10 reps 95/65
Post loads and times to comments

Bethesda Christian School ZoiFit Strength & Conditioning Camp
Snatch
Monday, August 01, 2011Snatch 3x5
Rest
For time;
Row 1000 meters
Rest 1:1
Run 1000 meters
Post loads and time to comments(time for row/run includes rest interval)
Coaches Challenge W.11 will be posted tomorrow morning!

Women's Bike Fit & Basic Cycling Technique Class Coming Soon!
August 16th, 2011 @ 6:30pm
Snatch
Thursday, September 22, 2011WOD
Dynamic mobility and the Burgener Warm-Up before the WOD for Snatch lifts
Snatch 3x5
Rest
Row 3x500 meters with a 2' rest between (row for and to hold time)
The "active shoulder" is key to shoulder health while performing the bench press. Without an "active shoulder" the shoulder joint is at risk for what we call "impingement" which can cause wear and tear on the rotator cuff muscles. This video has 6 repetitions and 2 movements at the end demonstrating the "active" versus "inactive" shoulder. Watch the first 3 reps, the shoulder is "active" by creating a big chest, squeezing the shoulder blades together pinning them to the bench. The second set of three reps shows the shoulder losing its active stabilization at the top of the movement when the arm is extended and the shoulder joint axis moving. The last two movements show an "inactive" versus "active" shoulder position. Work on keeping an active shoulder, big chest, arch the thoracic and lumbar spine keeping the hips on the mat and squeeze those shoulder blades together. Happy-healthy lifting!
Snatch
Thursday, October 13, 2011WOD
Dynamic mobility before the WOD
Snatch 3x5 (perform squat snatches with loads that promote proper form and quality movement patterns)
Rest
Row 500 meters rest 30 secs x 3
Post loads and row intervals to comments

Marty doing some air squats
Snatch
Thursday, January 19, 2012Sorry for the delayed posting, network difficulties this morning.
WOD
Dynamic mobility and Burgener warm-up before the WOD
Snatch 3x5
Rest
21-15-9
Thrusters 95/65
Box Jumps
Post snatch loads and time to comments

Say Hi to Kylie! She is a senior in HS and chose to CF as her athletic credit for her senior year.
We have only had a handful of people start recording their sign in at the box for the GET PUMPED for the PARTY promotion! Come on guys, this is an easy way to get some free swag(t-shirt), free food, free date night with your whatever, spend some time with your fellow crossFitters and world class athletes and get reserved seats for the Josh Turner concert, for free! If you are training 3 days a week, record it! Record your food 3 days a week and share with your friends about how great CFFTW is to be a part of!
BTW, check out the new space for the box! We are adding to our existing space over 1900 ft of open box space for bigger team WOD's, METCON's,Muay Thai and strength training! We will also be adding showers!


Comments