WOD

WOD

Sunday, October 18, 2009

Rest Day

Posted by: Darin Deaton

Comments (0) | Permalink |

WOD

Monday, October 19, 2009

WOD

Five rounds for time

Hang Squat Cleans 135/95 6 reps

GHD Sit-ups 9 reps

Rest 3 min

Tabata Box Jumps 20"

(20 secs on, 10 secs rest) x 8 rounds, 4 min total time. Score is the lowest number of box jumps in any work cycle.

Post time and score to comments

Remember to schedule on the scheduling system for all classes. You can schedule in advance for as many classes as you plan to attend. As our classes grow and as we add new classes, scheduling will allow us to plan for how many athletes are attending and program training that is appropriate for the level of the class. As of the 1st week in November, scheduling will be required to attend classes.

We performed the Bench Press in the Saturday WOD. Just as a reminder, here are the cues and form keys to executing the Bench Press correctly;

1. Shoulders and hips square on the bench

2. Knee and ankle angle at 90 degrees with weight through the heels during the press

3. Hand positioning on the bar outside the front of the shoulder in a comfortable position, wrists in neutral

4. Perform active shoulders throughout the press by squeezing the shoulder blades down and together on the bench

5. Keep the hips and shoulders on the bench at all times, perform press through full range of motion

Power= W/T (work/time)

Posted by: Darin Deaton

WOD

Tuesday, October 20, 2009

WOD

For time

Run 800 meters

Pull-ups 30

Run 400 meters

Box Jumps 30 24"/20"

Run 400 meters

KB Swings 30 1.5/1 pood

Run 400 meters

Burpees 30

Run 800 meters

Double-Unders 100

Post time to comments

Scale to meet MetCon capacity by reducing reps, weight, box height or run distance.

"Quality movement"

Yesterday was a great WOD! Movements like the Clean take time and practice to learn. Getting frustrated at our lack of ability to perform a particular movement distracts us from our goal, learning the movement. Remember, that when you are having difficulty with a particular athletic skill to break the skill into it's component movements. For example, with the Hang Squat Clean, we seperated it into the Hang clean and then front squat. By doing this, you establish quality movement patterns and can then put the whole movement together.

Posted by: Darin Deaton

Comments (14) | Permalink |

WOD

Wednesday, October 21, 2009

WOD

AMRAP 20 minutes

Deadlifts 12 reps 185/135

Row 300 meters

Thrusters 10 reps 115/75

Post time to comments

Olympic Lifting WOD

"Dutch's Choice" - Snatch

Good MetCon yesterday. Thanks Clayton for some quality programming at the gym. Everyone had great times and work ethic. We are gradually building the capacity of our membership! Keep up the good work. If you are going to attend the Olympic Lifting WOD, we will see you tonight at 5:30 pm. Dutch will in the house!

Posted by: Darin Deaton

WOD

Thursday, October 22, 2009

WOD

Overhead Squats 75% 3x4, 80% 2x3 90% 1x2

Rest

For Time

10-8-6-4-2

Ring Dips

Push-up feet on Medicine Ball

1 Arm KB Swings 1/ 3/4 pood

Alternate arms as needed to complete rounds

Post time to comments

Alternate WOD-AMRAP from 10/21/09

"Dutch cooling everyone down with a little stretching"

Thanks Dutch for a great evening of Olympic Lifting! What a resource to have Dutch local and be able to call on him each month to give us coaching. If you enjoyed the training then give a shout out on the Blog. Also, if you didn't notice, Dutch feels strongly about flexibility and joint mobility. Good lifters, both male and female are flexible! Take the time to stretch daily and don't shortcut the part of your training that is not as exciting as actually doing the WOD. It will pay off big time.

Posted by: Darin Deaton

Comments (12) | Permalink |

WOD

Friday, October 23, 2009

WOD

Row 1000 meters

Walking lunges 20 reps

Row 800 meters

Walking lunges 30 reps

Row 600 meters

Walking lunges 40 reps

Row 400 meters

Walking lunges 50 reps

Row 200 meters

Walking lunges 60 reps

* Lunges to be performed for each round as a combined total not each leg.

Post time to comments

"Fly bird fly"

I can still remember when I first started CrossFitting and I just knew my wife thought I was crazy, not that she doesn't now. I would come in from the local gym, or later from our back yard soaking wet and almost incapacitated, and then try to explain to her how good I felt. We were talking after a workout one day and she stated that she would never train the way that I did. Michele has always been my greatest supporter, but that did not mean that she always wanted to do what I was doing. There are several hobbies or endeavors that I have that she supports me in, but they just aren't her thing and vice-versa. Well, the picture above is Michele during "Clayton's Revenge" giving it her all in the 18" box jump. When she started training, she was not able to do 12" box jumps without holding onto the pull-up bar vertical supports, and even that was a challenge. Today she has fair exceeded my expectation level of where she would go with her crossFit experience. She is disciplined, goal oriented and purposeful in her training. Also, as a fringe benefit, she looks great! True Fitness is an inside job. The changes are not only on the outside. I am proud of all the accomplishments our athletes are making. There are so many examples of improvement throughout our members. These examples are the physical evidence and rate of return on the investment of hard work and diligence!

Posted by: Darin Deaton

WOD

Saturday, October 24, 2009

WOD

"CrossFit Total"

Back Squat 1 rep

Shoulder Press 1 rep

Dead lift 1 rep

Post loads to comments and CrossFit Total

Daniel zoned out after "Clayton's revenge"

Remember to keep working on scheduling for classes. Starting after the first week in November scheduling will be mandatory for classes.

Housekeeping Matters: One of the things we talked about last night in the evening classes was being, "actively aware of your surroundings." For many who maybe are just starting at CrossFit Fort Worth, or for those who may have not spent much time in gyms, gym etiquette is something that we should all be aware of. So, here are some things to consider when at the box.

When arriving at the box remember to be considerate of others who may be training in the middle of a WOD. If there is a class being run before the class you are attending, wait until that WOD is over before entering the gym training area and starting to stretch. Stretch or warm-up outside, run, row, stretch in other areas that won't distract training athletes. If you want to motivate athletes training, what a great way to help others! Once your class time starts, we will stretch as a group and the WOD will start after stretching. So, if you have stretched before the class time, you will just get another great opportunity to stretch again.Cool!

Once we get ready to start the WOD, be aware of weights, sets, reps, movements, scaling that may be involved in the WOD. Spend the time to check the WOD Blog earlier in the day and determine what you are going to do. If you need guidance to scale movements, determine loads, etc..., notify your coach. Once the WOD starts, have fun! Our goal is to provide the best quality environment possible for your fitness. The only way that can happen is if we all work together. Thanks

Posted by: Darin Deaton

Comments (11) | Permalink |

WOD

Sunday, October 25, 2009

WOD

Rest Day

Endurance Run- If you are running in the Mud Run, team members are meeting at the Eagle Mountain Park to run today at 3:00 pm.

Central Park , NYC

Posted by: Darin Deaton

Comments (1) | Permalink |

WOD

Monday, October 26, 2009

WOD

Three rounds for time of;

21-15-9

Push Press 95/65

Chest to Bar Pull-ups

Front Squats 115/75

Post time to comments

Steve gutting out some push-ups!

This is information that I thought would be good for some of our new members to read. Even our seasoned athletes might find it educational.

Posted originally on 8/4/09.

Thanks to CrossFit Black & Gold for this "hip pocket" training on what makes up crossFit.

What is CrossFit?
6 words define the CrossFit prescription. Constantly varied, high intensity, functional movements. We do not have a hard time with the first four words. Where I constantly see problems is with the functional movements piece. Let me be blunt. CrossFit is not a 30 minute full body circuit. Do not get me wrong, there is plenty of room for extended time muscle failure workouts, but the movements must be functional.
What is functional movement?
Functional movements can be broken down into 8 elements. A functional movement really does all of these things or else it does not fit the definition of functional. This is what makes CrossFit different from what most of us know as a circuit training. For a movement to be functional it must be:
1. Natural. This means something that happens in nature. Dead lifts, squats, pull ups are all excellent example of this. You do these everyday whether you even realize it, most of the time with very little if any load.
2. UMRP (Universal Motor Recruitment Pattern). In even simpler terms, core to extremity power. Meaning I get my momentum from my core and use that to move weight at my extremities. A kipping pull up is a great example of this.
3. Efficient and effective. If movement is not the most efficient way to move the weight then if does not meet the definition of functional. This pretty much excludes any kind of isolation exercise like bicep curls or skull crushers.
4. Essential. Meaning you must to this to live. You must be able to stand up (squat) you must be able to get up out of bed (sit up) you must be able to get up off the ground (push up).
5. Compound or multi-muscular. Again, this kind of ties in with efficient. But all CF exercises use more than one muscle group. Flutter kicks, iron abs, planks, wall sits, crunches are multi muscular but are not efficient so also do not fall into this definition.
6. Elemental. This simply means it cannot be reduced any further. Think about a dead lift, I cannot find a more elemental way to move weight from the ground to the hang position.
7. SAFE. This is probably the most important. If it is not SAFE then you risk injury. Poor form = not safe. Get someone to watch you if you think your form is suspect.
8. Power=(F*D)/T. Each movement is designed to help you move large loads (F), long distances (d), as quickly as possible (t). Think about this. Does it matter whether you go up stairs one at a time, 2 at a time or more? You are moving the same amount of weight the same distance. The most efficient is the one that allows you to do it fastest. If you move the same amount of weight the same distance faster, you increased your power capacity.

Posted by: Darin Deaton

WOD

Tuesday, October 27, 2009

WOD

Row 500 meters

25 Wall Ball 20/14

Row 250 meters

25 Pull-ups

Row 500 meters

25 Knees to elbows

Row 250 meters

25 Ring Push-ups

Row 500 meters

25 Box Step-ups 45# 20"

Row 250 meters

25 Double unders

Post time to comments

Fireman's WOD-T Roper

Posted by: Darin Deaton

WOD

Wednesday, October 28, 2009

WOD

Hang Power Snatch 5x5x5x3x3x3

Post loads to comments

Rest 5 min

KB swings 100 reps 1.5/1.0 pood (Hvy. Strength 2/1.5 pood)

Post time to comments

Good MetCon performance by our athletes yesterday. The constant movement and varying levels of skill were stimulating! The use of ring push-ups to work on core and shoulder stabilization, step-ups with resistance to again work on hip, knee extension and double unders, kept us all working on the quality of our movement and skill. It is this constant progression to a higher skill level with more proficient movement that makes us better "machines."

I was going to post here some nutritional guidelines for pre-post exercise or training, but I decided to put the information in the Toolbox instead. Go there and you will find it. Now, onto some heavy work today!

Posted by: Darin Deaton

WOD

Thursday, October 29, 2009

WOD

"Barbara"

5 Rounds for time with 3 min rest between each round

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Post times to comments

Coach Matt, Dean, Brian

We appreciate athletes taking the time to schedule for classes. Keep up the good work!

"Doing what others won't do, to have what others won't have..."

Posted by: Darin Deaton

Comments (4) | Permalink |

WOD

Friday, October 30, 2009

WOD

AMRAP in 30 minutes (increase time to 45 min for greater endurance component)

Run 400 meters

Wall Ball 20/14 20 reps

Box Jumps 20" 20 reps

Alternate from the movements above to these movements every other round

Run 800 meters

Burpees 10 reps

Hang Cleans 95/65 lbs 10 reps

Post rounds to comments

Strike a Pose

Posted by: Darin Deaton

WOD

Saturday, October 31, 2009

WOD

"Heavy Shoulders"

Shoulder Press 3x3, 2x2 1x1

Push Press 3x3, 2x2, 1x1

Rest 5 min

4 Rounds for time of

KB/Dumbbell Thrusters 10 reps

Ring Rows 15 reps

Post loads and time to comments

In Memory of "Chester"

See you guys at the gym!

Posted by: Darin Deaton

Comments (54) | Permalink |

WOD

Sunday, November 01, 2009

WOD

Rest Day

The CrossFit Endurance Teams are running at Eagle Mountain Park off of Boat Club Road in Fort Worth @ 1:30 pm today.

Posted by: Darin Deaton

Comments (3) | Permalink |

WOD

Monday, November 02, 2009

WOD

"Michael"

Three rounds for time of

Run 800 meters

50 GHD Hip Extensions

50 Sit-ups

Post time to comments

(*Endurance Team bonus: add 400 meter run, 25 20" box jumps, 250 meter run, 25 pull-ups, 1000 meter row after completing Michael)

J. Bedford doing Ring Rows

CrossFit Fort Worth Endurance Teams are getting ready this week to do the Mud Run on Saturday. Come out and cheer your fellow gym members on! We have three teams running this year, 5 athlete all male team, 5 athlete co-ed team and 2 athlete co-ed team. The race is a 10k with obstacles and lots of mud and is held at the Trinity River on the North side of downtown. We will be posting directions at the gym. Or you can go to the link on the home page and get directions.

BTW, great work by all the athletes in the gym on Saturday. We had over 20 athletes train and everyone seemed to enjoy the new lifting stands. Keep on scheduling! After this week, scheduling will be mandatory to participate in classes.

Posted by: Darin Deaton

WOD

Tuesday, November 03, 2009

WOD

Back Squats 5-5-5-5-5

Post loads to comments

Great "Michael" times yesterday! Many of you decided to add on the bonus endurance work, way to go.

"We often forget about those things that are most important, until they are no longer here..."

Posted by: Darin Deaton

Comments (12) | Permalink |

WOD

Wednesday, November 04, 2009

WOD

Clean and Jerk 75% 1x5, 80% 1x3, 95% 1x1

Clean Deadlift 110% of clean 3x4

Post loads to comments

Rest

40-30-20-10-5

Wall Ball 20/14

Double Unders

Post time to comments

"The Box is Hopping"

Mechanics, consistency, and Intensity! Three guiding principles first established by Greg Glassmen, founder of CrossFit. We build our ability on these principles to insure the quality, and safety of our training and to provide a foundational bedrock of development. We start with learning the mechanics in the Box and then practicing the movements on our own outside the Box. This then develops a consistent pattern of movement that is supported by neural engrams. And then lastly, we increase the intensity to a level where we rise to the point of form break at a safe level and maintain that capacity as our ability will allow. This progression is key to safe and efficient training. Those who follow it, succeed!

Posted by: Darin Deaton

WOD

Thursday, November 05, 2009

WOD

Four rounds for time of

Run 800 meters

Hang power cleans 10 reps 95/65

Box Jumps 20" 15 reps

Situps 20 reps

Post time to comments

"Quiet before the Storm"

Two more days and we will be "Runnin in the Mud." Come out and watch the Mud Run at the Trinity River. The first team will be running at 12:00 pm. Parking is available at La Grave Field where the Fort Worth Cats play. Go to the Mud Run link here on the home page to get exact directions or a map. We look forward to seeing folks out there! We will have only 3 classes on Saturday morning, 7am WOD, 8am Elements and 9 am WOD.

Posted by: Darin Deaton

Comments (2) | Permalink |

WOD

Friday, November 06, 2009

WOD

AMRAP in 12 minutes of

KB swings 15 reps 1.5/1 pood

Pull Ups 10 reps

Burpees 5 reps

Post rounds to comments

Matt Cranking out ring rows!

Tomorrow is the big day for our Endurance Teams! The Mud Run is Here! Come out and support your fellow athletes. The race will start at 12:00 pm for the first team. Park at La Grave Field in Fort Worth and walk over the Trinity River Levy and you will see the start of the race. We have a vendor booth set up at the starting and finish line area near La Grave Field. Look for our athletes in long sleeve red shirts and camo pants. See ya there!

Schedule for Saturday Morning at the Box:

7 am WOD

8 am Elements

9 am WOD

10 am Open WOD cancelled

Posted by: Darin Deaton

WOD

Saturday, November 07, 2009

WOD

3 Rounds for time of

60 yard sprint (to the yard fence and return)

Deadlift 15 reps 205/165

GHD Sit-ups 20 reps

Squats 25 reps

Post time to comments

"One of our visiting athletes recently - Bill"

OK folks, here we are at the day of the MUD RUN!!! Come down and see our teams compete. Our first team of runners will start at 12:00 pm. Go to La Grave field, park, and then walk over the Trinity River Levy to see the starting line of the race. CROSSFIT FORT WORTH and RIATA THERAPY SPECIALISTS have a vendor tent set up there. Come and support all of our runners! Most of our runners will be in camo pants and long sleeve red shirts with CrossFit Fort Worth on front. Lots of pics to follow.

Posted by: Darin Deaton

Comments (11) | Permalink |

WOD

Sunday, November 08, 2009

WOD

Rest Day (unless anyone wants to do another Mud Run! Just Kidding.)

CrossFit Fort Worth Endurance Teams

I am so proud of all our athletes. We had three teams from CrossFit Fort Worth and there was one team from employees of Riata Therapy and their friends. Everyone finished strong and in great form. Listed below are the teams and their athletes;

T2 Co-ed Team Matt Doane

Nikki Castanza

5 Man Co-ed Team Elisabeth Roper

Ranae Fithian

Marilyn Angel

David Bennett

Clint Stimson

5 All Male Team Miles Knupp

Clayton Martin

Matt McCraney

Todd Roper

Darin Deaton

These athletes, except for me, deserve a big "attaboy!" They represented not only CrossFit Fort Worth but CrossFit affiliates throughout Texas as well. The finish times will be posted in the next couple of days. All of our teams had great times! Lots more pics will be posted in the gallery as soon as we can get them all organized. Their covered in MUD!!!

Posted by: Darin Deaton

Comments (1) | Permalink |

WOD

Monday, November 09, 2009

WOD

Clean 1-1-1-1-1-1-1

Post loads to comments

DFW Mud Run 2009 - Team 2 Co-Ed - Elisabeth, Marilyn, Ranae, David, Clint

We are still waiting for the official results and placings, but we do know the times our teams finished with. All Male Team finished in 8th place out of over 80 teams with 1:07. Co-ed 5 Man Team had a time of 1:37, and T2 (two person co-ed) team had a time of 1:27. Congrats to all, lots more pics to come!

Posted by: Darin Deaton

WOD

Tuesday, November 10, 2009

WOD

Run 800 meters

18-16-14-12-10-8

Pull-Ups (weighted pull-ups if able)

Wall Ball 20/14

Push-ups (weighted push-ups if able)

Run 800 meters

Rest

Skill Work-Double Unders

Mud Run 2009 - Miles and Clayton arise from the pits

This picture embodies the spirit of our athletes! Keep pushing and never give up! Max cleans were definitely well received last night. Several athletes hit PR's. If you hit a PR yesterday in the clean WOD, please let us know so that we can post that on the white board and in the blog.

"Fight the desire to train toward your strengths and break the boundaries of your weaknesses."

Posted by: Darin Deaton

WOD

Wednesday, November 11, 2009

WOD

Front Squats 75% 5x4, 85% 3x3, 90% 2x2, 95% 1x2

Snatch DL 115% of max snatch 5x5

Post loads to comments

Honor those who have served our country on this Veteran's Day!

Team 2 Under - Over

What are your fitness goals? Have you considered that question in a while? Are you working towards a specific destination or are you on the road of fitness with no sense of direction? Take the time to write down some specific goals that relate to what you want to achieve from your efforts.

"Focus your efforts toward a target and you a sure to hit the mark"

Posted by: Darin Deaton

Mark's Daily Apple-Primal Living in a Modern World

WOD

Thursday, November 12, 2009

WOD

Four rounds for time of

60 yard sprint

Push-ups 20 reps

Push Press 95/65 10 reps

Good mornings 95/65 5 reps

Post time to comments

Mud Run 2009 - Mens Team "finishing strong"

"It is the continual movement toward our limits that moves our limits farther away"

Posted by: Darin Deaton

Comments (7) | Permalink |

WOD

Friday, November 13, 2009

WOD

Split Jerk/Push Jerk 1-1-1-1-1-1-1

Post loads to comments

Rest

Box jumps 20" 100 reps

Post time to comments

What are your fitness goals? Are they measurable? Have you discussed them with your coach? If you have specific answers to these questions, then the next thing to do is measure your progress in achieving them. If you don't have specific answers, contact your coach, discuss your goals and develop a plan to reach them! Our goal is to have each athlete meet with a coach in the next 30 days

Are grains bad for us? I think we all know the answer to that question.

Check out this post on why we should not be eating grains at all!

Holiday Schedule:

The box will be have the following schedule for the Holidays. You can also view the schedule on the scheduling system.

Thanksgiving Thursday 26th Closed

Friday 27th Open

WOD's at 6 am, 7 am, 8 am, 9 am

Saturday 28th Closed

Posted by: Darin Deaton

Comments (13) | Permalink |

WOD

Saturday, November 14, 2009

WOD

Open Box

Skill Work

Metcon

Strength

Post time, loads, rounds to comments

Pete-100 KB Swings, nothing like it the first time!

Great split jerk training with improved dynamics and receiving forms. Remember, don't be hesitant to practice, practice, practice. Developing muscle memory will improve the consistency of your lifts and support your progress toward new PR's.

Remember to get with your coach for goal setting and then develop a plan for follow ups. Also, no comments on the grain blog? Scared we might wake the sleeping lion?

Change in schedule: Dutch's Olympic Lifting Class will be this coming Monday the 16th and not Wednesday! Please make a note of this change on your calendar if you want to attend and schedule.

Keep your eye on the site. We are making gradual changes each day. If you will notice, we have added the share this function in the blog posts. This will allow you to share the blog on several different social utilities and web applications. We are working on building a better site to serve your needs.

Posted by: Darin Deaton

WOD

Sunday, November 15, 2009

WOD

Rest Day

Posted by: Darin Deaton

Comments (4) | Permalink |

WOD

Monday, November 16, 2009

WOD

Dutch Lowy's Olympic Lifting Class

Dutch will be teaching both in the 5:30 and 6:30 pm class.

Remember to schedule a Fitness Goal Session with your coach!

"Written goals are difficult to deny and require action. Unwritten goals, don't exist!"

Posted by: Darin Deaton

WOD

Tuesday, November 17, 2009

WOD

"Fran"

21-15-9

Thrusters 95lbs

Pull-ups

Post time to comments

December 16th @ 6:30 pm is the First Annual CrossFit Fort Worth Christmas Party! Come join us for an evening of fun, celebration and lots of food! See the Upcoming Events Link for more information in the next couple of days. Don't miss it!

One of the great benchmarks of the CrossFit WOD series, Fran is a perfect example of how training does not have to be complicated but simply focused and purposeful. The combination of thrusters and pull-ups is genius! Thanks to Dutch again for a great night of olympic lifting. We are so fortunate to have great resources in coaching and training locally and be able to access his expertise. See ya at the box!

Posted by: Darin Deaton

WOD

Wednesday, November 18, 2009

WOD

Run 1 mile

3 Rounds of

KB Swings 1.5/1 pood 12 reps

Box Jumps 20" 9 reps

Turkish Get Ups 6 reps

Row 1000 meters

Post time to comments

Lucas Robert Helton - Son of member Ryan Helton - Congrats Ryan! We missed you at the Mud Run, but obviously you had more important matters to attend to.

7 1/2 lbs, 19 3/4"

Born 11/10/2009

Goal setting, for some, can be a painful process. I have had several questions from athletes this, and last week, since we requested each athlete meet with their coach to establish goals for training. Definable goals with time frames and measurements are not only important for training but also for almost any other aspect of life. Here are some general rules for goal setting;

1. Be realistic but optimistic.

2. Seek the counsel of someone who has achieved what you want or trained others to do it.

3. Analyze why you are seeking a particular goal and what your willing to do to achieve it.

4. Be accountable to someone else for the results of your efforts and goals.

5. Set up regular evaluation periods to determine where you are in relationship to your goal.

6. Write your goals down. Unwritten goals lack commitment and definition.

I have also added into the Toolbox the Athletic Levels and Milestones information. This can also be found in your performance journals. These levels of athletic performance are good gauges for setting goals that can be measured against a standard. Also, here are some performance areas where goals can be established;

Baseline Fitness Test Time

CrossFit Total Score

Benchmark Times

Max bodyweight exercises such as push-ups, pull-ups, etc...

Max Olympic Lifts, clean, snatch

Running performance, 400m, 800m, 1600m, 5k, 10k TT (time trials)

Strength to body weight ratios

Body Composition Goals, body weight, percentage of body fat, BMI, anthropometric measurements, clothes sizes, etc...

Sport Specific Performance, marathon time, triathlon, adventure racing, cycling, climbing, etc...

Personal development for emotional and spiritual training

Fitness educational topic learning

Posted by: Darin Deaton

WOD

Thursday, November 19, 2009

WOD

Shoulder Press 1-1-1-1-1-1-1

Push Press 3-3-3-3-3

Rest

Tabata Pull-ups (scale to meet individual athlete ability and conditioning)

Perform 20 secs of work and 10 secs of rest for 8 cycles total

Post loads to comments and the least number of repetitions per any one work cycle.

Reminiscent of more refined balance and coordination skills, I love the Turkish Get Up. Form, form, form! It reminds me of my days as a gymnast. Maybe we'll start introducing walking on your hands for 100 meters. Just joking! Or, maybe not. The ability to be generally physically prepared (gpp), is paramount in developing true functional fitness. This is one of the things that I love about how we train. Where else will you find a 225 lbs male athlete doing olympic lifts, handstands, and running all in the same training session. Got to love it!

Posted by: Darin Deaton

Comments (2) | Permalink |

WOD

Saturday, November 21, 2009

WOD

"Big Mike Programmed - Black Box Summit WOD"

Three rounds for time of

Thrusters 5 reps 135/95 (Start each rep at the floor. Scale weight and/or break down into elemental movements if needed, squat clean, power clean then front squat, push jerk or split jerk)

10 meter Shuttle Runs 5 reps

KB Swings 25 reps 1.5/1 pood

Post time to comments

Black Box Summit Presenters - Some of the greatest minds and athletes in the world of fitness training -Dutch, Coach Rutt, Robb, Nicki, Aimee, Greg, James, Carey, not pictured Jeremy

Wow! What a day yesterday. I missed not being in the gym though. We had some great lectures and I plan to bring back the best information to help us create a better box! I am increasingly impressed with the quality of minds and athletes in this community. We are very fortunate to have athletes of this caliber and be able to learn from their experience to help us all reach to higher level of fitness. As athletes, we must all work toward finding out what we want from our time at CrossFit Fort Worth. Developing solid written goals on accurate measurements and metrics is part of that process. Realizing how your body is adapting to training intervention is also part of that process. As we work toward and enjoy the Thanksgiving Holiday rest, take the time to contemplate your goals and where you are going. Thanks for allowing me to be a part of your fitness life and for being my friends.

"FIRST ANNUAL CHRISTMAS PARTY & DANCE" - December 16th, 6:30 pm

You won't want to miss it! Awards, food and fun!

(click the link under Upcoming Events to get the details)

Posted by: Darin Deaton

WOD

Monday, November 23, 2009

WOD

Hang Squat cleans 4x5, 2x3, 1x2

Rest

Three rounds for time of

Double Unders 20 reps

Wall Ball 20 reps 20/14

Knees to Elbows 20 reps

Post time to comments

Dutch teaching ladies the lifts!

Posted by: Darin Deaton

WOD

Tuesday, November 24, 2009

WOD

Row 400 meters

HSPU (max effort)

Run 400 meters

Pull-ups (max effort)

Row 400 meters

Back Squats 185#/135# (max effort)

Run 400 meters

Ring Rows (max effort)

Post time to comments - Max effort performed until movement stops or coming down from bar or HSPU.

Great Oly lifting yesterday! Everyone's movement is improving. Keep practicing on your own. Remember to let us know who will be attending the Christmas Party and what you will be bringing. Just send us a message on the blog. Keep up the good work!

Posted by: Darin Deaton

Comments (14) | Permalink |

WOD

Wednesday, November 25, 2009

WOD

AMRAP in 10 minutes of

Overhead Squats 10 reps (weight is scaled to capacity)

Burpees 10 reps

Pull-ups 10 reps

Post rounds to comments

Thanksgiving Hours:

Thursday Closed

Friday 6,7,8,9 am WOD's

Saturday Closed

Count your blessings!

At this time of year, it is good to reflect on the days past and look forward to the days to come. I like to take some quiet time on occasion to think about the seemingly insignificant and larger things of life that I am blessed with. What a better time of year than Thanksgiving to begin the holiday rest with reflection on how your creator has blessed your lives. It is my family's sincere wish that you and your family have a blessed Thanksgiving! Be safe whether in town or traveling to see family. Now, on to other thoughts...

Training Insights

I have had a couple comments by athletes that they didn't,"feel," like they got enough out of a workout. I can honestly say that in almost two years of crossFit training, I have never felt under challenged. But, I believe that has to be an inside job!

Every athlete has to learn their capacity, limits and needed stimulus to cause the desired training affect. Now, there are some WOD's that by their design do not give us that adrenalin pumping, air gasping and writhing on the floor feeling, but they are not supposed to. There are three primary types of training, strength, strength endurance, and endurance. Each training mode possesses it's own signs and symptoms.

So, what makes one person feel spent and challenged and another not? It could possibly be load, reps, type of movement, capacity, etc... But, I do believe that one variable that can control the desired result is intensity or relative intensity. So, ask yourselves, at what work capacity and intensity am I training at? At the end of the WOD, what is the desired result?

Also, remember that their are many variables to receiving the desired results from training, nutrition, rest, recovery, stress, training intensity, type of training, frequency, genetics, age and etc...If you are not achieving the desired results, look at these areas for further analysis. In general, I would give the following recommendations for optimum results;

1. Zone or Paleolithic Diets or nutrition habits

2. Supplements to includes herbs, minerals, vitamins, fish oil

3. Training a minimum of 3 times per week once initial training familiarity and adaptation has occurred.

4. Training 1-2 days more at home with body weight training, skill work, flexibility, foam rolling

5. Rest and recovery time each week based on soreness, feeling of wellness and performance metrics

6. Personal development through reading books, social interaction and or spiritual development

7. Coordination of schedule based on desired training modes, strength, strength-endurance or endurance training

(if you attend only metcon WODs that is what your improving, and this is the same with strength WODs)

Training at it's optimum level needs to be well thought out, deliberate and purposeful!

Posted by: Darin Deaton

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WOD

Thursday, November 26, 2009

WOD

"Eat as much turkey, ham, good vegetables, salad, nuts and seeds and rest and recover and enjoy the blessing of your family and your life. Pray for those who are less fortunate and not able to be with their families at this Thanksgiving. Pray for our troops specificially. May God bless them and keep them safe, God speed!."

Post how much of a good time you had in the blog!

Remember we will be open tomorrow morning Friday the 27th from 6-9 with WOD's on each hour! Come and work skill, strength, programmed WOD, or if we have enough athletes in one WOD, we will do a great team WOD! Be blessed! I am thankful for all of my CrossFit Family! It has enriched my life to be a part of CrossFit Fort Worth.

"Train like you mean it. Own your fitness"

Posted by: Darin Deaton

Comments (11) | Permalink |

WOD

Friday, November 27, 2009

WOD

Open Gym/WOD (Team WOD if enough athletes can drag themselves out of bed after turkey day!)

Post time, loads, skills to comments

See ya at the gym!

Posted by: Darin Deaton

Comments (5) | Permalink |

WOD

Saturday, November 28, 2009

WOD

Post time to comments

CrossFit is built on many principles. While at the Black Box Summit recently, we heard Jeremy Theil discuss the foundatons of CrossFit and our CrossFit communities. I enjoyed what he had to say and hope that we can measure up.

The base of the CrossFit Community represents, Humility and Service. This does not mean that we are passive and give everybody everything. But, instead it better represents our desire and actions to serve our athletes and surrounding communities with the art and science of training and the energy that we have to help others live better lives. The second tier of the pyramid is built on Hardcore CrossFit training and CrossFit as a brand. These two principles represent how we train and what we use to train. It is the essence of CrossFit. The last principle, which is built on the others, is excellence!

Excellence is developed by serving others, training hard, and supported a strong brand and methodology.

It is our goal at CrossFit Fort Worth to serve our community, provide hardcore training using CrossFit methods and thus promote excellence!

"We choose our path...fate very seldom comes to us in our timing"

Posted by: Darin Deaton

Comments (4) | Permalink |

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Sunday, November 29, 2009

WOD

Rest Day

Owen, Miles' younger brother after his baseline!

I know that to some, losing your "muscle milk" after your first CrossFit Baseline test is not appealing. But, it speaks loudly to the difference between CrossFit and traditional training. "Intensity, is the ingredient that makes the cake rise!" In other words, the amount of growth in your fitness and the product you receive, can be directly correlated to your intensity or lack thereof. Owen trained again with us yesterday and he learned a valuable lesson. Don't drink a large muscle milk shake before you do a high intensity Metcon Wod! He did much better on day 2 and was able to maintain his gastric integrity. It is the experience and ability to learn from it that continually allows us to better gauge our intensity and capacity to do work. Each Wod holds a new learning experience as to load, rep, movement, time and intensity capacity. It is our job individually as an athlete to determine our capacities and challenge them from that point moving forward. So, the next time your body says stop, ask yourself why? Sometimes we need to stop, but sometimes we need to push forward. You decide!

Paradox - "Failure is the key to success. See your failures as necessary to succeed!"

"Mechanics, technique and intensity" - Mechanics and technique will breakdown as intensity rises.

Posted by: Darin Deaton