Snatch

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Corey commented on 28-Dec-2009 09:47 AM

Amen brutha!

Eugenia commented on 28-Dec-2009 10:11 AM

Thank you Darin and Clayton for the awesome Christmas video workout....ya'll are great! Also, trying to get to the Food blog but it won't open for me ~ is anyone else having a problem reading it?

Tina commented on 28-Dec-2009 12:51 PM

Wow, well after more days off than I care to count, I finally did a WOD (well, 1/2 a WOD). Met Con portion of CF FTW WOD w/ OHS instead of FS @ 65# otherwise as Rx'd: 10:26. YUCK! That should not have taken me 10 minutes! Oh well, at least I'm back at it!

Terra commented on 28-Dec-2009 01:54 PM

Thank you Darin for speaking out about healthcare...we are shaking our heads in frustration in our own home. I keep saying to Josh...what can we do? At least we can say we tried if we do anything at all.

Dean commented on 28-Dec-2009 02:29 PM

Dudes, Your new video is greatness! I am in a 3 point stance right now!

Clint commented on 28-Dec-2009 09:06 PM

CFFTW: 65-75-85-105-115. Metcon: 13:46. Tina I wish I could have gotten a 10 min. time. Good job!

Athena commented on 29-Dec-2009 07:43 AM

CFFTW WOD in my garage with my new toys: 35-45-65-65-65 ( thought they were 55 but when I looked, it was 65!). 11:15 for the metcon portion, 95# FS, Blue band pullups.

mdoane commented on 29-Dec-2009 10:02 AM

Snatch: 115-115-125-125-130 -- WOD 10:54 as rx'd

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Snatch

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Tina Neuwirth commented on 03-Feb-2010 01:56 PM

Grace: started w/ 95# (10 reps), then 85# (remaining 20 reps) - 9:00. I realized that I think I did only cleans last time, not jerks, so I did 10# more for 10 reps this time and did the jerks and only added 2.5 mins. So, I'm not too disappointed with that, even though I would have liked to do it prescribed all the way.

Corey commented on 03-Feb-2010 07:56 PM

Goog job on Grace, Tina. Snatch work-went light and worked on technique. I will get that overhead squat! CFFTW WOD - 4:50

Mike commented on 03-Feb-2010 10:46 PM

I forgot my time, but I kept hearing medicine balls hitting the floor ahead of mine. Tim - thanks for hollering at me. I had trouble getting my footing since I was still walking on clouds after the "billy goat's" showing on Saturday. Thanks, CrossfitFTW for the comraderie and competition. Mike.

Michele commented on 04-Feb-2010 06:54 AM

Snatch work - 35,35,35,40,40,35 Felt very off balance so I need to work on those some more!
WOD - 9:12 with 14#WB and 18"box (thought it was 20" so bummed that it wasn't!)

Eugenia commented on 04-Feb-2010 09:12 AM

Monday = nothing (if you call working late nothing) :(
Tues = 9 holes golf-walking
Wed = Haslet WOD = 2.5 miles treadmill
Thurs = Drama Prod
Fri = Drama Prod
Crossfit FW - next week, see ya then!

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Snatch

WOD

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.

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Peter commented on 26-Mar-2010 09:46 AM

Great WOD this morning! It was a battle head to head with Charlie. I checked the site before leaving the house and saw 30 KB swings thinking it was at the usual 1.5 pood. I almost pood when I saw it was 2.

Snatch: 75-95-115-110. This is a tough movement for me but towards the end I got the it down. I just kept forgetting to stand at the end. Luckily Tina was there to point it out.

Metcon as RX'd - 5:40

Sure missed Mom this morning.

Corey commented on 26-Mar-2010 07:10 PM

75-95-115-115. Metcon 7:26 w 2 pood.. That was rough but good to do the kb again. Pete your time was crazy fast. Fun to work w a big class tonight.

Tina Neuwirth commented on 26-Mar-2010 08:34 PM

Pete definitely rocked it this AM! Charlie gave a great effort too! We missed the rest of the AM crowd - Erin, Amber, Cesa, Terra. See you guys next time. We did a Darin special this AM: 3 cleans (82% of max, so 90# for me) and 10 burpees, AMRAP in 5 mins. with a goal of 4-5 rounds. I finished 4 just as the 5 minute timer went off but wanted to do 5, so I did it and finished at 6:45. That was a TOUGH 7 mins!

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Snatch

WOD

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!

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Tina Neuwirth commented on 24-Sep-2010 10:11 AM

Nice look Pete! That's determination. Missed you this AM. Good job to everyone else, especially on the row...lots of PRs today! Work those Burgener drills until you get the movements, and WORK ON FLEXIBILITY! I did the posted WOD: 55-65-75-85-90 (my previous PR). After Bryna comes, I'm definitely working towards a BW snatch. Row felt rough this AM: 4:40, 19 secs off my PR, but at least I got it done! Have a great weekend and good luck to those doing FGB tomorrow!

Don commented on 24-Sep-2010 10:14 AM

First time to do snatches...it was difficult to master form but it started making sense at the end. Loads 55,55,65,85,85. On the 1000m row I hoped to break 4 minutes. I was able to set a new PR by 16 seconds (3:45.6). Legs were absolute rubber at the end. Great job by all this morning!

Peter commented on 24-Sep-2010 01:36 PM

Overslept this morning! It's probably a good thing and the rest was needed. I want to be ready for the morning. See you in the AM!

Corey commented on 24-Sep-2010 08:29 PM

Snatches - I took it easy on the weight, worked on form, and actually enjoy these now! 65-85-95-115(1)-135(f). Although I failed on those, the timing and balance is coming together. Looking forward to doing that again. 3:17 on the 1000m row. Not having done that in about 7 months or so learned a lot from that row. Although it felt easy at first, I started out way too fast and had nothing left the last 250m. The good thing is it was still a PR. Pacing is key. Next time will be much better.

Pam commented on 24-Sep-2010 10:54 PM

Snatches-something I need to keep working on! 55-65-75-75-75(1F). I did a 500m row before the snatches-2:16 I think. See everyone tomorrow!

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Snatch

WOD

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!

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Tina Neuwirth commented on 18-Jan-2011 07:18 AM

Did the second part of the WOD today (can't snatch, but can't wait to get back to it!). I did elliptical instead of running...takes a little longer unfortunately and used 65# for OHS (but that actually felt pretty easy, probably should have gone Rx'd): 11:14. Sounds like the HFB group is doing great! Keep up the good work. I can't wait to hear the second week results!

Michele commented on 18-Jan-2011 06:29 PM

Snatch max - 45# :( Metcon-9:14 with 35# OVHD squat. Probaby should have done more weight on that. Added 3X10 GHD hip extensions. New Nutrition Post coming up!

Corey commented on 18-Jan-2011 07:54 PM

Did light snatch work to work on form. Just went to 115#. 7:39 on the metcon. Craig you got me by about 13 sec. Great time! Guess I just need to run faster next time since my OHS were unbroken.

Candace commented on 18-Jan-2011 08:48 PM

Max snatch- 85# Metcon-11:04 rxd. OHS were solid. Just gotta pick it up on the running! Good job Corey!

Craig commented on 18-Jan-2011 10:17 PM

Max Snatch - 165#. Just couldn't get under the 175. Primarily a form breakdown, so I backed off and did some more work at the lower weights. 7:26 on the metcon with unbroken OHS. I think I had a good pace on my runs, especially the first one. By the third one, I looked more like a poodle trying to run on its back legs.

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Snatch

WOD

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"

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Erin commented on 11-Feb-2011 07:16 AM

hang snatch 55-65-75, snatch 55-65-85. Once I got the movement, it felt really good. Would have like to try one more set at 95. 21-1-9 6:08 with blue band and 44# KB. My grip is toast. Happy Friday!!

Tina Neuwirth commented on 11-Feb-2011 09:01 AM

Great effort from all this AM and some definite improvement in movement! Snatch is tough! I did thrusters since I cannot snatch (can't wait to get back to it) 5x5: 45-55-65-75-85. Went a little light since Bryna is due Monday and I'm just tired! Then 21-15-9 pull ups and KB. I used the blue band, and the first round felt easy (did it in about 35 seconds...then things slowed down a bit!). Used 1.5 pood KB. 5:50. Have a great weekend. No offense to anyone, but I hope NOT to see you all next week! :)

Peter commented on 11-Feb-2011 01:24 PM

Fast WOD This morning! Hang Snatch and Snatch: 95-115-135. Finding balance was difficult but mostly mental on the 135.
Metcon: As Rx'd - 3:48.

Corey commented on 11-Feb-2011 07:50 PM

Snatches - 95-115-115. Had trouble finding balance tonight. Snatches are my nemesis. 3:17 on the wod. But Doane smoked us all! congrats to Shannon for being the only female tonight and tearing up the wod! You are a natural on that snatch lift. And congrats to Reed for a PR on his 5k run!

Charlie commented on 11-Feb-2011 08:03 PM

way to smoke it, matt. hang snatch: 95-115-115 snatch: 95-95-95 need work on balance. wod: 3:56 rx

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Snatch

WOD

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.

Comments (5) | Permalink |

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Tina Neuwirth commented on 09-Jun-2011 06:59 AM

Thanks for the encouragement Shannon! Baby or not, I have certain standards for myself, but yes, Bryna is 16 and 1/2 weeks old this week. I'm sure your movement is great, and you'll only get stronger if you just stick with it!

Michele commented on 09-Jun-2011 09:39 AM

Snatch practice - 25,35,45,55,55 Still a tough movement for me! 4 min AMRAP - 3 rds + TTB. My TTB digressed to knees to chest about halfway through!

Michele commented on 09-Jun-2011 10:33 AM

See new Nutrition Blog entry today! It's a good one!

Reed commented on 09-Jun-2011 05:01 PM

Ok so I looked back at my last post and I should have clarified that I have been trying to fix my diet to get better results in wods and with body fat %. I didn't mean that Crossfit was making me slower and weaker. Im sure if a new or perspective member
were to read that they may not be as pumped to try Crossfit. I have been trying to find the right protein,carb, fat ratio and I just haven't found that magic number for me is why I was slower and weaker than I wanted to be. Make no mistake, Crossfit works
and I am stronger at age 32 than I have ever been in my life and I bet there are a number of people at the box that will tell you the same story about them. I am just trying to dial my workouts in a little more. Thanks for the nutrition blog post Michele,
Im sure it will help. Ok thats enough explanation I think.

Troy commented on 10-Jun-2011 06:41 AM

Muscle-up skill work and metcon WOD: 4 rounds + 4 burpees. I agree with Reed, Crossfit WORKS !!

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Snatch

WOD 

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

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Peter commented on 27-Jun-2011 12:23 PM

Fun WOD. It's wonderful when there is a lift that exposes weakness. 95-105-115-125-135. Metcon: 3:50 Rx'd. Ladies and Gentlemen keep your weight in your heals.

Tina Neuwirth commented on 27-Jun-2011 12:58 PM

Pete, way to rock the metcon! I did it Rx'd (I guess 45# was for guys and gals...anyway, that's what I carried): 6:26. No time or place to do snatches today, but I'll probably do them Friday, because I like them!

Reed commented on 27-Jun-2011 08:05 PM

W.7 4rds+4deadlifts. I was pretty proud of myself tonight. Not because 4rds is amazing or anything but because when I wanted to stop and rest I forced myself to take a deep breath and do another rep. Almost every time that next rep I wanted to do turned
into 2 or 3 more reps. Tuff one but Im sure Pete, Corey, Charlie, Matt and Bryan will handle it just fine. Good job to Troy and Virgil who did it also! You guys worked hard!

Troy commented on 27-Jun-2011 10:35 PM

W.7 - 5 rounds with 175# deadlifts. Muscle ups are getting better, but still need lots of improvement in the transition. Way to go Virgil and Reed!

Charlie commented on 28-Jun-2011 03:17 PM

Reed, you set the bar high...that's going to be tough to beat. Pete, you killed that...got me by a full minute!

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Snatch

Snatch 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

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Rachel DeHoyos commented on 01-Aug-2011 12:00 PM

Started light since I'm still trying to get the movement down for the snatch. 32.5/42.5/45x2/50. Row in 4:47/ Run 6:47-total 16:30. I think I went to easy on the row. My body is not a fan of running, but I put it all out there and suffered through. I know
I will eventually get faster.

Tina Neuwirth commented on 01-Aug-2011 01:04 PM

SP 3-3-3-3-3: 45-55-65-75(assist)-70(2),70(assist x1). Haven't done those in a while...it showed! Then, 5 rounds 20 DUs and 10 push ups: 6:54 (harder than it sounds!). DUs getting a little better though. Happy Monday!

Reed commented on 01-Aug-2011 08:15 PM

Snatch 75,95,105,115,125 Row/Run 12:13 total. This was the first time I've done this movement and felt good about it. It wasn't perfect by far but I felt like I made some big strides with snatch. Good job everyone! several new faces in the Box lately and
thats always good!

Michele commented on 01-Aug-2011 09:33 PM

Front Squats 3X6- 55,65,70,75,80,85 Row/Run WOD - 14:06. Row 4:35.9, Run 4:56. Only 2.9 sec from my 1000m row PR!

Peter commented on 01-Aug-2011 10:45 PM

Forgot to post this morning. Snatch: 95-105-115-125-135. Row/Run 10:48 Row - 3:32 / Run: 3:44. I think I kind of sand bagged the run on the start of the 800. It still felt good!

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Snatch

WOD

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!

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Comments

Corey commented on 22-Sep-2011 07:06 PM

3 sets of 5 - BS - 235#, BP - 185#. 1 set of 5 deadlifts - 315#. Quiet night at the box. I guess everyone is getting their rest!

Michele commented on 22-Sep-2011 09:41 PM

Yep Corey, I guess it's just you and me! I skipped the snatch today since I'm in the strength series. Rowing - total time 10:38. Intervals 2:12, 2:11, 2:14. Had thoughts at the beginning of doing 4 intervals. That thought quickly left on my 2nd row!

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Snatch

WOD

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

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Terra commented on 13-Oct-2011 12:34 PM

Crazy busy week...today is the first day I have made it in. Did Mon's WOD. PC: 65,75,85,95,100(F) I was excited b/c 95 seemed doable, but I let 100 get to my head. Miles tacked on a 400m to the metcon: so 25-20" box jumps, 25du's (did singles), 25 situps,
400m run. 3 rounds 16:50.

Corey commented on 13-Oct-2011 07:18 PM

Strength - BS 270#, BP 195# (finally broke through that one), DL 340#. Loving the strength cycle. Looking forward to a metcon tomorrow.

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Snatch

Sorry 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 (1) | Permalink |

Comments

Troy commented on 19-Jan-2012 09:30 PM

Metcon was like a "jumping" Fran. Time 5:21 with 75 #. Instead of Snatch work, I opted to spend the time doing the axioscapular muscle strengthening exercises. Thanks Coach/Doc D for the video's you posted this week.

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