WOD Blog

WOD Blog

Thursday, June 18, 2009

CF FTW WOD

AMRAP - 20 mins
500 m row OR 400 m run
20 GHD sit ups
5 KB or Dumbbell snatches each arm

Post number of rounds to comments.

In the gym and in life we should always stive to make our movements as efficient and effective as possible. Even if you have rowed before, check out this video on rowing form to make sure you are getting the most out of every stroke: Rowing Video

Also, don't forget the 100 day burpee challenge...day 15! Let us know if you are participating and your name is not on the list. Scroll over the 100 Day Burpee Challenge heading on the main page and click on it to check it out.

Posted by: Darin Deaton

WOD Blog

Friday, June 19, 2009

CF FTW WOD
"Tabatha This"
5 tabata rounds, with 1 min rest in between rounds of:

Row (calories)
Pull-up
Push-up
Abmat Sit-up
Air Squat
Post total reps and reps/round to comments

"Love me some knees to elbows"

Remember to schedule for classes on the new schedule. With the exception of a few members, everyone should be up and running! Also, keep doing those burpees. Are they getting easier?

Posted by: Darin Deaton

WOD Blog

Saturday, June 20, 2009

CF FTW WOD

3 rounds for time:
Wall ball (20#/14#) - as many reps as possible in 2 mins.
GHD back extension - as many reps as possible in 2 mins.
Hang power clean (65#/45#) - as many as possible in 2 mins.
Rest 1 min. between each activity.

Post total reps to comments.

Burpee Challenge Day 17 - YEAH BURPEES! Don't forget to do your burpees, making up days is getting a little hairy now!

New members don't forget to check the schedule and sign up for Elements I and II in the next few weeks. We offer these classes Tuesday afternoons and Saturday mornings. They are essential to learning proper form on all the exercises we use daily in the WODs and also provide you with valuable information about nutrition, fitness, and other topics.

Everyone remember to bring a container or beverage to stay hydrated (or drink the wonderful, warm Haltom City water from the sink)...but stay hydrated as the weather gets warmer.

Posted by: Darin Deaton

WOD Blog

Sunday, June 21, 2009

CF FTW WOD

Rest Day

Rest is a very important part of your work out regimen. It gives the body time to repair damage done and become stronger. So, enjoy a rest day...but don't forget the burpees! YEAH BURPEES! Day 18.

If you are a new member and have not yet taken your Elements classes, we will be having an Elements I class this Tuesday, June 23rd, at 12:30. The Elements classes are important for all new members so that you can learn good form on all of the movements we frequently use to train. Please call or e-mail Tina (817-925-8170 or tina@riatatherapy.com) if you are interested in participating in this Elements I class.

Posted by: Darin Deaton

WOD Blog

Monday, June 22, 2009

CF FTW WOD

Dead Lift 3-3-3-3-3

Post weights to comments.

Since we are all missing the Dman, I thought we'd check out his dead lift form as we prepare for the WOD today. Take a look at the way his scapula (shoulder blades) are directly over the bar, his back is nice and straight, abs are tight, feet are directly under the bar, and the bar is being dragged straight up his legs. If we could see his hands, I know we would also see his hook grip. The dead lift is a great functional lift and has so many life applications when performed correctly. So get ready...we love us some dead lifts!

Remember, if you are a new member and have not yet taken your Elements classes, we will be having an Elements I class TOMORROW, June 23rd, at 12:30. It is not too late to sign up, but since it is not the usual time for this class, please call or e-mail Tina (817-925-8170 or tina@riatatherapy.com) if you are interested in participating.

AND, last but not least...Burpee challenge day 19...don't forget those burpees!

Posted by: Darin Deaton

WOD Blog

Tuesday, June 23, 2009

CF FTW WOD:

3 rounds for time:

Squats 30
Push ups 10
Squats 30
Sit ups 20
Squats 30
Box Jumps 30

Post time to comments.

The squat, as most of our members know, is one of the fundamental movements of CrossFit and life. So, today we are going to HAMMER the squat! Check out Matt's excellent form in the picture above.

Speaking of fundamentals, if you have not taken the Elements I class yet, there will be a class TODAY at 12:30. It's not too late to sign up, call or e-mail Tina (817-925-8170 or tina@riatatherapy.com) if you would like to come. Remember that you need to take Elements I and II as soon as possible after you join to get the most out of the daily WODs.

Last but not least, don't forget the 100 Day Burpee Challenge. Today is day 20! Lots of members have been getting caught up lately. Let's all stick with it! If you get any pictures of yourself or fellow members/athletes doing burpees out and about, please e-mail it to Darin or Tina (dld@riatatherapy.com or tina@riatatherapy.com). And don't forget to welcome the D-man back. He'll be back in the gym Wed.

Posted by: Darin Deaton

WOD Blog

Wednesday, June 24, 2009

CF FTW WOD:

For time:
1 mile run
wall ball (20#/14#) - 30 reps
800 m run
kettle bell swings (1 pood/35#) - 30 reps
400 m run
push press (65#/45#) - 30 reps

Post time to comments.

100 day burpee challenge day 21. Our CrossFit FTW Total Athlete participants LOVE them some burpees! Keep an eye on the site to see who else loves burpees...and be sure to get pictures of you, your friends and family doing burpees out and about. We'd love to share them.

Thanks to all of our members for participating in the burpee challenge, and for giving such great effort during all our work outs. Darin is right, we have a GREAT community of athletes. CrossFit is even more addictive because of great people like all of you. We are so excited to be training all of you! Thanks for choosing CF FTW!

Posted by: Darin Deaton

WOD Blog

Thursday, June 25, 2009

CF FTW WOD
AMRAP in 20 minutes
Squat Cleans (95#/65#) 5 reps
Pullups 10 reps
Abmat Situps 20 reps
Post rounds to comments

"Burpees, burpees and more burpees"

"Even Batman does Burpees"
Good to see everyone yesterday! Here is a little burpee picture to get you guys started on sending us pics doing burpees wherever and whenever you can. We will post these in the gallery and give a special prize to the most creative burpee pic. BTW, while doing my burpees at Fiesta Texas, I had a lady sitting in a beach chair next to me keeping count of them. She was quick to let me know what the count was. Sounds like everyone enjoyed working with Tina more. We are working on getting her more classes on a regular basis.

Remember to stay hydrated well during training in the heat. Please consume atleast 12-16oz of Low Cal G2 or water prior and after training. Don't drink right before training but within 30 minutes prior to allow absorption of fluids into the body. Watch each other during running WOD's also to insure no one is getting in trouble. Symptoms of heat exhaustion/stroke are disorientation, lack of sweating, pale appearance, lack of focus in gaze and collapse. Some of you may have thought I just defined CrossFit!

Posted by: Darin Deaton

WOD Blog

Friday, June 26, 2009

CF FTW WOD
One round for time of;
Kettlebell Swings 100 reps (1.5 pood/1 pood)
Post time to comments

"Un-conventional training = Un-common results"

I sometimes wonder why we crossfit? After all the pain, sweat, heat, grueling soreness, and constant assault of WOD's that never seem to get easier, the answer is simple, it works! The black box and constantly varied, high intensity, functional movement works. There is method in the madness.

This brings us to this point. Every athlete has to find what works for them. Training schedule, intensity, movement, nutrition, rest, attitude, it all has to come together so that each athlete finds what I like to call, "rhythm." There is no better way for me to explain it. But when you are training, eating, thinking and resting right, you know it. Find what works best for you! Recognize where you are in your training. Are you under-training, over-training or training just right? Work with your coach to know where you are at in your training maturation. Ask questions and talk to your coach about how you are feeling, what WOD's you feel hit you hard and which you excel in. Our goal is to have each athlete reach their potential and maximize their results to develop elite fitness for life. For every individual this is different, but one thing is for sure, it is attainable!

Look to the left at the WHAT'S NEW @ CROSSFIT FORT WORTH! Come join us for MOVIE NIGHT @ CROSSFIT FORT WORTH! See posting for details.

Posted by: Darin Deaton

WOD Blog

Saturday, June 27, 2009

CF FTW WOD
Open Gym

Choose from one of two WOD's or do your own WOD!
Pick one WOD from earlier in the week that you have not performed or perform the following WOD for time.

400 m run
25 burpees
25 situps
400 m run
25 pullups
25 box jumps 20"
400 m run
25 pushups
25 KB Swings (1.5/1 pood)
Post time to comments

Don't forget to do your burpees! Today is day 24! Great work by all yesterday. Isn't it amazing how one movement can hit you so hard! Keep up the good work. Today the gym will be open 7-9 and will be an Open Gym format.

Posted by: Darin Deaton

WOD Blog

Sunday, June 28, 2009

CF FTW WOD
Rest Day

This is one way that you can try to get fish oil for the healing and rejuvenating affects of omega-3/6 fatty acids! But, I would recommend that there are better ways. Every athlete that is training for optimum performance ought to take a look at the reported benefits of what fish oil can do for your body. This link discusses the benefits of fish oil and regular exercise in controlling body wieght/loss. There are also several other resources in this link under Fish Oil that are interesting.
http://www.zonediet.com/tabid/130/itemid/520/Fish-oil-plus-exercise-may-banish-body-fat.aspx
Here are some weblinks for looking at quality products available to supplement your diet with fish oil. I have also researched a product that suprisingly Walmart sells, Spring Valley Omega 3 Fish Oil 1200mg, and it meets purity standards and is very cost effective. I would feel confident that if an athlete took any of these products they would be receiving the benefits of Omega 3-6. Also, check out the Elite Athlete link on the Zone website for more information on why/how a zone type diet supports better athletic performance. Later!

http://www.purityproducts.com/
http://www.advocare.com/Products/ItemDetail.aspx?itemCode=W2002&id=D
http://www.zonediet.com/OMEGA3/tabid/64/Default.aspx
http://www.costco.com/Browse/Product.aspx?Prodid=11248464&whse=BC&topnav=&browse=&lang=en-US

Posted by: Darin Deaton

WOD Blog

Monday, June 29, 2009

CF FTW WOD
"Annie"
For time
50-40-30-20-10
Double unders
Sit-ups
Post time to comments

Before I started CrossFit I never would have thought as running as a skill, now I do. Just like gymnastics or any ohter sport, running is a skill with intricate details and techniques to make us more efficient, faster, and more able to perform. We will be exploring new skill techniques and drills in the next couple of weeks to make us more efficient at running. Day 26 on the burpees!

Posted by: Darin Deaton

Comments (18) | Permalink |

WOD Blog

Tuesday, June 30, 2009

CF FTW WOD
Four rounds for time of
400 m run
20-15-10-5 reps
Deadlifts (225#/175#)
Pull-Ups
Post time to comments

Movie Night for,"Every Second Counts," July 9th @ 6:45 pm

Remember to shoot us an email if you are planning to attend the Movie night in less than 2 weeks. We are planning food and drinks and need to get a head count. Also, for this Friday and Saturday we will be making changes to the schedule due to the Fourth of July Holiday. Be sure to check out the schedule to plan your training for the holiday! Day 27 for the burpee challenge! Keep up the good work.

Posted by: Darin Deaton

WOD Blog

Wednesday, July 01, 2009

CF FTW WOD
"Karen"
For time
Wall Ball 20# ball 150 reps
Post time to comments

I was watching our athletes yesterday perform the WOD and it hit me, what a great group of people we have to train with! The beauty behind the CrossFit model of training are the strong bonds that we develop when we "suffer" together. It is this "community" that makes our gym more than just a gym. It is a school of fitness, where each athlete is taught, trained and then developed to become the athlete that they want to become and achieve their fitness goals.

It is very little about egos and more about intellect and a passion to achieve our own individual physical goals to improve the quality of our lives. I enjoy seeing the changes in each athletes performance and there are many to name. Keep working on perfecting movements, pushing yourself to that next level of performance and gaining greater knowledge!

This Friday we have changed the schedule and moved the 5:30 pm class to 8:00 am. Please make not of this change for your schedule. We have done this due to July 4th holiday and at member request. Saturday we will have a 7-8am and 8-9am WOD and then whoever wants to go to a late breakfast, I'm game! Keep checking the What's New Section of the Home Page as we are planning a Running and Nutrition Seminar.

Posted by: Darin Deaton

WOD Blog

Thursday, July 02, 2009

CF FTW WOD
AMRAP in 20 minutes
Knees to Elbows 5 reps
HSPU 5 reps
Ring Dips 5 reps
Post number of rounds to comments

Great WOD yesterday! Our CrossFit Total Athlete class is also going great. We use CrossFit to build the foundations of young athletes to promote the 10 general physical skills. Remember to do your burpees today, Day 29! Also, as our classes are getting bigger, please schedule on the scheduling system. This allows coaches to better plan and will improve efficiency for our WOD's.

Keep up the good work!

Posted by: Darin Deaton

WOD Blog

Friday, July 03, 2009

CF FTW WOD
For time
Run 200 meters
50 squats
Run 200 meters
50 Walking lunges with 45lbs barbell overhead
Run 200 meters
50 push-ups
Run 200 meters
50 KB swings 1.5 pood/1 pood
Post time to comments

Aaron Russell - Navy, One of America's Finest

Can't wait to see you back in the gym Aaron. Thanks for all you do! Godspeed getting home!

Day 30 burpee challenge! Keep it up almost a third of the way there. Good effort by all in the gym yesterday. We thank all those who have served or actively serving the militery, police, fire or other public service.

For those interested, we are getting ready to schedule a running clinic. Please give your feedback as to the times that work best. Thanks!

Posted by: Darin Deaton

WOD Blog

Saturday, July 04, 2009

CF FTW WOD
Five rounds for time of;
L Pull-ups 15 reps
Push-ups 30 reps
Situps 45 reps
Post time to comments

"American Soldiers CrossFit Combat Style"

Ted Nugent-Star Spangled Banner

Great effort by all yesterday! Tough WOD! Take the time today to personally thank someone who has served or is serving our country. Freedom is not free! Happy July 4th, and God Bless America!

Day 31 burpee challenge!

Posted by: Darin Deaton

WOD Blog

Sunday, July 05, 2009

CF FTW WOD
Rest Day

CrossFit Running Certification/CrossFit Endurance @ GSX

CrossFit Journal Article-"Recovery: The Next Generation"

Great classes yesterday. As promised, I have posted the CrossFit Journal article link on Rest and Recovery. As we develop as athletes, we should be educating ourselves as to how best achieve and maximize our fitness goals. To train and not to use the brain is insanity! At CrossFit Fort Worth, we train smart. Take the time to read this article and think about how you can implement daily reminders or checklists to improve your ability to rest and recover.

Day 32 burpee challenge-Yeah Burpees!

Also, don' forget about the Movie Night this Thursday @ 6:45 pm. Bring something to sit, stand, or lay on in the gym. We will be providing food and beverage. If you have something specifically that you like to eat, bring it, and we might eat it for you, ha! Bring a friend and expose them to the elite athletic performance world of CrossFit.

Posted by: Darin Deaton

WOD Blog

Monday, July 06, 2009

CFFTW WOD
Five rounds for time of
18,15,12, 9, 6 reps
Push Press 95/65
Box Jumps 20"
Double Unders
Post time to comments

I hope everyone has rested well over the weekend and read the article on rest recovery. Remember, our goal is be smart about training and learn all that we can to maximize our ability to improve the rate of return on the effort that we give in every WOD.

We have a busy week ahead with Movie Night this Thursday and the 2009 CrossFit Games are being held this weekend in California. We want to wish Dutch Lowy the best of luck in his effort to win the games! Go get'em Dutch!

If you are planning to attend the Movie Night and have not e-mailed Tina or I, please do so. We want to make sure that we have adequate food and fun for everyone. We look forward to seeing everyone there. Remember, Day 33 in the Burpee Challenge!

Posted by: Darin Deaton

WOD Blog

Tuesday, July 07, 2009

CF FTW WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 lbs
Ring Dips
or
Scaled Version
21-15-9 reps of:
Medicine Ball cleans
Dips
Deadlifts
Post time to comments
Compare to 4302009

Wow, we had the largest pm class we have had yet! 16 athletes gutted it out to complete the WOD yesterday. I need to apologize for being so militant. As crossfitters we take on a higher level of user status in comparison to the average athlete. We pride ourselves on knowing movements, training theory, techniques and how to implement these things in our daily training.

We expect greater results and because of that we must give greater effort, train smarter and take personal responsbility to know our own limits and then do the WOD. Newer athletes sometimes struggle with these concepts, and rightly so. They have not had enough experience or knowledge to guide themselves through the training process. It is the job of CrossFit Fort Worth's staff to give you the tools to train! It is the job of the CrossFit athlete to then take these tools and implement them in their training. There are several ways that we can do this; 1-Record in our performance journals, 2-Take the Elements 1/2 classes, 3-Attend skill sessions and ask questions about the skills during the sessions, 4-Use the CrossFit Fort Worth website and HQ website videos, articles and links, 5-Learn from other athletes.

Great effort again by all! Burpees count for the day, 34!

Posted by: Darin Deaton

WOD Blog

Wednesday, July 08, 2009

CF FTW WOD
For time;
400 meter run
60 feet of long jumps
10 medicine ball thrusters
400 meter run
40 feet of long jumps
15 medicine ball thrusters
400 meter run
20 feet of long jumps
20 medicine ball thrusters
Post time to Comments
Compare to 05072009

Aaron Russell in Okinawa, Japan-One of CrossFit Fort Worth's own

Everyone really put it to the WOD yesterday! Frustration, may be what most of you were thinking about either during or after the WOD. But, for me, all I saw was athletes trying movements that are new and getting hands on experience on how to do them! It can only get better from here.

I saw some great movement today. Remember to work on the Burgener Skill Warmup, watch videos on the www.crossfit.com website and practice as often as possible. Olympic class lifts require practice, skill, timing and power! They challenge even the best of athletes. Also, remember that in August, Dutch Lowy will be teaching an Olympic Lifting Seminar. This is a great opportunity to learn from the one of the best!

Day 35 burpees! If you are coming to the Movie night, please bring a chair to sit on, blanket or whatever else you want to lounge around on. Again, we will be providing food and beverage. See ya there!

Posted by: Darin Deaton

WOD Blog

Thursday, July 09, 2009

Getting ready for Movie Night and the 2009 CrossFit Games!

I don't know about you guys but I am stoked about the CrossFit Games and who is going to come out on top this year in both the Mens and Womens competition. This year will un-doubtedly include new movements, less repetition in movements and WOD's that are going to rock the CrossFit world of athletes. Check out this video clip link of running at the games. Go to the Games link here on the home page to find out more info. on the schedule and structure of the workouts. This is going to be interesting!

http://games2009.crossfit.com/thegames/individual-competition-teaser.html

Also, we are going crank out this WOD and then rest in gym and watch, "Every Second Counts." It is not too late to come. Just send me an e-mail wiht confirmation. If you want to bring friends, great! Just also let us know so we can plan on food/drink.

CF FTW WOD
Mystery WOD - Power=Work/Time , "broad based time and modal demands!"
Post time to comments

Posted by: Darin Deaton

WOD Blog

Friday, July 10, 2009

CF FTW WOD
21-15-9-6-3
Deadlifts 185/135lbs
GHD Situps
Medicine Ball Push-Ups
Post time to comments

Team WOD Crew and other CF FTW athletes

"Power Team" -P=W/T Clayton, Ashley, Clint -1st Place

"Movie Time"

We had a great night at Movie Night watching, "Every Second Counts" and a Team WOD. We had 5 teams of 3 compete for the best Time. Every team gave great effort! We then grubbed on great Zone friendly food and watched the movie. Strangely enough, several athletes came up to me afterward and were ready to do another WOD. Cool! We have a great group of athletes and continue to grow. I am proud to say that I am a part of CrossFit Fort Worth! Keep your eyes on the games today and tomorrow. Go to the CrossFit Games link here on the home page to follow their progress. Day 37 Burpees!

Posted by: Darin Deaton

WOD Blog

Saturday, July 11, 2009

CF FTW WOD

Three rounds for time of

25 Ground to Overheads 95/65

25 Slammers (sledgehammer tire)

25 Wallballs 20/14

Post time to comments

Ground to Overheads performed by using any olympic/powerlift to move the weight from the ground level to full extension overhead. Slammers performed by swinging sledgehammer from full extension overhead to the tire level.

Great effort by everyone yesterday! Thanks to all of you for the well wishes and picking up my slack. I am doing great and can't wait to hit the gym. I want to extend a special thanks to a long time friend and colleague. Dr. Richard Haenke has been a colleague and friend of mine for over 15 years. He is one of the best orthopedic surgeons in Texas! He has consistently shown me that we live out our lives by doing and showing, not just by talk. Rare is it that you find someone that you can trust, not only with day to day things, but your very life. Thanks again Doc for all you have done for me. Your lifetime friend.

Day 38 burpee challenge, yeah burpees!

Posted by: Darin Deaton

WOD Blog

Sunday, July 12, 2009

CF FTW WOD

Rest Day

Nice extension on Kettle Bell Swing

Work on Burgener Skill Warm-up or other skill transfer exercises for the clean and snatch.

We are posting the Running Clinic Dates on the Schedule today! We have decided to have one during the week on a Tuesday night after the WOD and one during the weekend on a Saturday Afternoon. Also, we are working diligently to expand our schedule to include a 6:30pm WOD on Mon-Wed-Fri. Be patient, the schedule is being organized to get it figured out.

Day 39 burpee challenge!

Posted by: Darin Deaton

WOD Blog

Monday, July 13, 2009

CF FTW WOD
AMRAP in 20 minutes of
Hang Cleans 5 reps 95/65
HSPU 3 reps
Toes to Bar 1 rep
Post number of rounds to comments

Check out the results of the CrossFit Games! Europe has taken the Games for the men and US for women. I hope everyone had a good rest day. This week we will be incorporating some new movements and working toward increasing the breadth of our skill level and what I like to call our ,"bag of tricks." Make sure you take the time to look at the online schedule as we have posted the two running clinics. We are going to have one in July and August to try to accomodate everyone's schedules. Also, remember to click on the WOD Blog title at the top the Blog to go to the archives and trackback when needed.

Day 40 of the Burpee Challenge is another milestone. Keep up the good work!

Posted by: Darin Deaton

WOD Blog

Tuesday, July 14, 2009

CF FTW WOD

3 Rounds for time of

200m Overhead Carry 45/25

20 Box jumps 20"

15 Double Unders

10 GHD Situps

Post time to comments

Clayton Martin-Level 1 CrossFit Trainer

What a great group of WOD's we had yesterday. The cleans were challenging, but everyone took the challenge! Movement is improving in the gym by the day. I promised to provide members with information on the Burgener Skill Warm-up. Click on the toolbox link here on the home page and the article is listed under training in the Toolbox. Happy reading!

Also, the membership of CrossFit Fort Worth spoke, and we listened! We will be adding 3 new classes on Mon-Wed-Fri @ 6:30 pm. This will start next Week July 20th, and the new classes will be posted on the schedule.

Clayton Martin, one of our members and a Level 1 CrossFit Trainer will be coaching the class. Clayton is an accomplished athlete, has been crossfitting for almost 3 years and has been an important part of the development of CrossFit Fort Worth. Welcome Clayton as he steps into a new role as, "Coach!" Please remember to schedule for classes online to help our staff plan for the WOD.

Posted by: Darin Deaton

Comments (17) | Permalink |

WOD Blog

Wednesday, July 15, 2009

CF FTW WOD

"Nancy"

5 rounds for time of

400 meter run

95/65 lbs Overhead squats 15 reps

Post time to comments

Crystal-"Core getting stronger everyday"

What a great WOD today. When you see a WOD that looks easy, beware. There is always purposeful method in the madness. Constantly varied, high intensity functional movement! Crystal, was walking the 200m and was approached by a male driver who asked what she was doing. She told him and he continued to harass her. I walked out and saw her being followed by him and he addressed me asking what she was doing? I ignored him at first, and then responded that we were in the business of human improvement. He was perplexed.

Self realization, many around us won't understand the passion that we have for self improvement, but that's ok. Do what others are not willing to do, and you will have what others will never have! For those who chose to pursue their passions with self disregard, we are here!

BTW, if anyone is approached by spectators while training, please notify your coach immediately.

Whew was it hot today or what! Remember to drink lots of water and stay hydrated before, during and after the WOD. It is very easy to get upside down in the heat and get heat exhaustion. Look for signs of disorientation, lack of sweating, pale face, lack of ability to focus. Oh, you might be thinking that this is the normal response to CrossFit! Keep an eye on each other during workouts. Your coaches are also monitoring athletes.

Posted by: Darin Deaton

WOD Blog

Thursday, July 16, 2009

CFFTW WOD

3 Rounds for time of

50 Push-Ups

50 Squats

50 Sit-ups

Post time to comments

Day 43 Burpee challenge!

Posted by: Darin Deaton

WOD Blog

Friday, July 17, 2009

CF FTW WOD

Front Squats

1-1-1-1-1-1-1

Post loads to comments

Burgener Skill warm-up series with transfer skills:

Pull-Shrug-Elbows high and outside-Muscle snatch

Day 44 on the Burpee Challenge! Yesterday's WOD was so simple, yet so powerful. METCON at it's finest. Everyone pushed hard. Keep up the good work. Today, we are working on front squat capacity and power development for the clean and snatch olympic lifts. Work the skill and the power and strength will be more readily available when needed and more effective. Lifters that continually improve on quality of movement can lift more even with lower strength and power values than athletes that are actually morphologically stronger.

Posted by: Darin Deaton

WOD Blog

Friday, July 17, 2009

CF FTW WOD

4 Rounds for time of

Row 250 meters

Tire Jumps 20 22"

Kettlebell Swings 15 1.5/1 pood

Pull-Ups 10

Burpees 5

Post time to comments

"Started CrossFit with no pull-ups, now can do 5 un-assisted! Go Michele!"

Front squat killers!!! I am very pleased with the progress that our athletes have made toward developing a "killer" strength base. To develop any level of performance, each athlete must move past the METCON training and also challenge themselves in the area of strength/power training by moving heavy loads over long distances. Front squat max day went over well. PR's were set all over the gym and we had two solid male/female PR values of 225/185 respectively. Keep up the good work and Oly lifting will continue to get more proficient.

BTW, if you have tried to sign up for the running clinic and have not been able to do so, we are working on it. In the meantime, just email Tina or I if you want to come. It cost 25.00.

Day 45 of the Burpee Challenge! Yeehah Burpees! (Texas version of yeah burpees!)

Posted by: Darin Deaton

WOD Blog

Sunday, July 19, 2009

CF FTW WOD

Rest Day

"Well be coming around the corner when we come, when we come..."

Great WOD effort yesterday. METCON at it's finest! Rest day today to get ready for the week. Take the time today to look back over your journal, read your notes, look at your WOD performance and reflect on then and now. I have seen incredible change in so many of our athletes. I could list person after person that have changed right before our eyes. Sometimes it is hard to see our own change because we live with it on a daily basis. That is the beauty of the journal. It is a "record" of the change!

Continue to be checking in the "toolbox" for new tools to help you with your training.

Day 46 of the burpee challenge!

Posted by: Darin Deaton

WOD Blog

Monday, July 20, 2009

CF FTW WOD

Five rounds for time of;

Hang Power Snatch and Run

Hang Power Snatch 15 reps 95/65lbs

Run 400 meters

Post time to comments

Day 47 of the burpee challenge! Look forward to seeing everyone at the running clinic tomorrow evening. We will start as close to 6:30 sharp as possible.

Posted by: Darin Deaton

WOD Blog

Tuesday, July 21, 2009

CF FTW WOD

Deadlift

1-1-1-1-1-1-1

Post loads to comments

"Wish I could do these..love me some deadlifts."

Yesterday's snatch WOD was awesome! Everyone was moving very nice. In the next couple of days, take the time to go through the Burgener Skill Warm-up to reinforce the movement that was done in class yesterday. Good movement will not be built only in the gym, but also at your home, office, etc...

Day 48 on the Burpee Challenge!

Posted by: Darin Deaton

Comments (22) | Permalink |

WOD Blog

Thursday, July 23, 2009

CF FTW WOD

"Tabata Core"

Wall Ball 20/14

Knees to Elbows

Perform 20 secs of work and then 10 secs rest for a total of 8 intervals of work of each exercise. 4 min of Wall Ball and then 4 min of Knees to Elbows with 1 min rest between each. The score is the least number of reps for any of the eight intervals of each exercise added together for a total score.

Yeehah, DAY 50 of the CrossFit Fort Worth Burpee Challenge! I am so proud of everyone who has stuck with the challenge and gutted it out. We are half way there, can you believe it! Coach Matt suggested we do 50 burpees for time today, but I won't start the madness. Burpees for time will be here soon enough. Keep up the work.

Also, remember to enroll for the Olympic Lifting Seminar being taught be Dutch Lowy in August. This is a great chance to get instruction from one of the best! Dutch will be teaching only 10 athletes the lifts with lots of hands on instruction.

Check out the new Pics in the Gallery of personal records and training classes!

"You never know how sweet, sweet is, until you have tasted sour. A little sour does the body good!"

Posted by: Darin Deaton

WOD Blog

Friday, July 24, 2009

CF FTW WOD

Five rounds for time

400 meter Run

Back Squats 15 reps 135/95

Post time to comments

"Bury those hips"

Day 51 of the burpee challenge! Remember to enroll in the OlympicLifting Class, spots still available. Also, tomorrow, Saturday July 25th, class times will be at 7,8,9 am for WOD's. No 10 am class tomorrow!

Posted by: Darin Deaton

WOD Blog

Saturday, July 25, 2009

CF FTW WOD

"Function-all"

1 Round for time of

Carry 100 feet 50# heavy bag or bumper plates

Slammers on the tire 40 reps 12#/8#

Row 500 meters

Hose Pulling 100 feet 45#/25#

Pull-Ups 30 reps

Run 400 meters

Rope climb 13 feet

Tire Flips 20 reps

Ground to Overhead Barbell lift 10 reps 95#/65#

Agility cone drill 50 feet x 2

Post time to comments

"Functional Training"

No matter what you are training for, CrossFit has functional application to improve your ability to perform efficiently and excel in your endeavors. Sometimes the WOD's just don't make sense, but they do. There is specific thought that goes into every WOD to develop the 10 physical skills that help us all to do what we want to do. Today's WOD is all about function. Enjoy!

Day 52 of the Burpee Challenge!

Posted by: Darin Deaton

WOD Blog

Sunday, July 26, 2009

CF FTW WOD

Rest Day

Day 53 of the burpee challenge! Remember to get your spot in the Olympic Lifting Class. This is a great chance to develop your skill to perform the olympic lifts, move more wieght and improve your ability to tolerate those WOD's with lifting.

Posted by: Darin Deaton

WOD Blog

Monday, July 27, 2009

CF FTW WOD

AMRAP in 12 minutes

Box Jumps 20" 10

Overhead Barbell Step-Ups 8 (4 each leg)

Pull-Ups 6

Post rounds to comments

I just went to the CrossFit Football Certification and dude those guys can train! The intensity and committment that John, Max, and Rafeal have to see you as a trainer excel in training athletes is commendable. The certification was great and the information very helpful in helping us develop more depth in training athletes for specific sport and GPP. Whether moving heavy weight, developing speed/agility or increasing power, I learned some great tools to use for us at CF FTW.

Day 54 of the burpee challenge! Just think we are on the "uphill" slide.

Posted by: Darin Deaton

Comments (22) | Permalink |

WOD Blog

Tuesday, July 28, 2009

CF FTW WOD

"Helen"

3 Rounds for time of

400 meter run

Kettle Bell Swing 21 reps 1.5 pood

Pull-Ups 12 reps

Post time to comments

"Surge vertical-cash 48"

CrossFit FTW was rockin last night! We had the largest classes that we have had since our opening back in April. We had almost 30 athletes train in the box yesterday. Great dynamics, besides my crossFit nazi tendencies. Sorry for the drill sargeant like approach. This brings up a great point. Our number one goal at the box is to provide the best quality training to each member to promote elite fitness. To do that, we need to start having athletes sign up more regularly on the scheduling system. Please take the opportunity to sign up for classes in advance! This helps each coach better plan for the WOD and be able to provide the nest quality coaching. Also, please take note of the following rules of the gym;

Gym Rules:

1. When arriving for the WOD, stretch, review the WOD on the board and ready yourself for training

2. If there is a WOD in progress, please stay out of the gym area and stretch or meet with other members in the office area, or the backyard.

3. After instructions for the WOD have been given, ready your station for training and work with others where needed to buddy-up on equipment. Think on your feet.

4. Always think about the security and safety of yourself and others when positioning your equipment or station.

5. Clean up after yourself.

* These gym rules will be posted in the gym this week.

On a lighter note, after the 6:30 WOD last night we had a little vertical jumping challenge and Surge smoked us all. Surge jumped 48", Clayton 44", and Todd 40". Who says white guys can't jump! Their CrossFitters!

Posted by: Darin Deaton

WOD Blog

Wednesday, July 29, 2009

CF FTW WOD

Thrusters 3-3-3-3-3

Post loads to comments

CrossFit Total Athlete

Day 56 of the burpee challenge! Great teamwork by all athletes yesterday. We had some PR's for Helen with Matt Doane bringing it home at 9'58"! Remember about the Olympic lifting class we have 4 spots left. Don't miss the opportunity to work on those lifts.

Posted by: Darin Deaton

WOD Blog

Thursday, July 30, 2009

CF FTW WOD

AMRAP in 12 minutes

10 Push-Ups

10 Squats

10 KB Snatches 1.5/1 pood (5 each arm)

Post rounds to comments

Ashley leaves us! Boo, hoo!

One of our first members will be leaving us this Friday to go to SMU Law School. Ashley, has been a great encouragement in the gym and pacesetter for the ladies. She is probably going to be training at Dallas Central while in Law School. Ashley, we will miss the "mighty mo," much! Have a great time in School and training at your new gym home. If you get a chance let her know how much we will miss her.

Day 57 in the never ending burpee challenge. If you started in the burpee challenge and have not been able to continue, drop me or Tina a line.

Posted by: Darin Deaton

WOD Blog

Friday, July 31, 2009

CF FTW WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments

"Girl Power-CrossFit HQ-Nicole doing Overhead Squats"

Great WOD last night. Dumbbell and KB snatches looking good! We're doing a little MetCon today because tomorrow we are going heavy again. Get ready, it will be a heavy WOD but it will feel goooodddd! I love the progression in this video it shows what can be done with consistent, repetitive effort. Nothing fancy, but hard work.

Day 58 on the burpee challenge and my left arm is getting very tired. We have had a great response on the "CrossFit Fort Worth-5m Ranch WOD." We will be scheduling it for the fall. Also, tank tops are being ordered first of next week, so get your order in. Check out the gallery, new videos posted!

Posted by: Darin Deaton

WOD Blog

Saturday, August 01, 2009

CF FTW WOD

For time 9-6-3 reps,

Deadlift 315 lbs

Push-Ups 45lbs/25lbs

Sprint Row 150 meters

Post loads and time to comments

Jeremy pulling some weight!

Day 59 for the burpee challenge! One arm burpees are becoming a challenge, no rest for the weary! We're going heavy today on the deadlift and push-ups. Eat your wheaties! On the other hand, no neolithic foods allowed. Eat eggs, meat, nuts and fresh fruit for breakfast! Look for the Member of Month in the What's New Section of the home page!

Posted by: Darin Deaton

Comments (23) | Permalink |

WOD Blog

Sunday, August 02, 2009

CF FTW WOD

Rest Day

Lake San Cristobal, Lake City, Colorado

Day 60 of the Burpee Challenge! Heavy wieght moving yesterday. Great work by all. Everyone seemed to enjoy it so much, we will doing it again soon. The picture above is of an area that our family has loved to spend time at for years. We have not been recently been back, but I ran across this picture and it reminded me how relaxing it is. So, as I run trails this morning, I am thinking of this area with it's 50' nights, 75-80' days and near no humidity. See ya tomorrow.

Posted by: Darin Deaton

WOD Blog

Monday, August 03, 2009

CF FTW WOD

Three rounds for time of;

21-15-9

Push Press 95/65

Chest to Bar Pull-ups

Front Squats 95/65

Post time to comments

"Jenn cranking out resisted push-ups"

Day 61 burpee challenge! I hope everyone rested well yesterday. We are getting closer to the Olympic Lifting Classes. Enroll for the classes if you have not already done so. The classes will be held on Tues-Wed of each week for 6 weeks and will be taught by Dutch!

Posted by: Darin Deaton

WOD Blog

Tuesday, August 04, 2009

CF FTW WOD

Run 400 meters

Box jumps 20

Run 200 meters

Walking lunges 5 each leg 45/25

Run 400 meters

Squats 30

Run 200 meters

Jump squats (60 secs) 45/35

Run 400 meters

Post time to comments

"Pain after the storm"

Day 62 of the burpee challenge! Keep up the good work. Great movement yesterday in the "sneaky Fran" WOD. You can do that and you can definitely do Fran. Check out this video on box jump variations. Box Jump Variations.

Sometimes when I tell people how we train, they say that they crossFit too or that they're doing something similar. Invariably, they will mention that they are doing P90x or bootcamp, etc... While those programs may seem similar in nature, mark my words, they are different and not crossFit.

Thanks to CrossFit Black and 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 Blog

Wednesday, August 05, 2009

CF FTW WOD

18-15-12-9-6 reps

Wall Ball 20/14

Push-Ups

Overhead Squats 95/65

Post time to comments

ENDURANCE WOD

6x200 meter runs with 3 min rest between maintaining times to within 10 secs difference

Rest

3 rounds for time of;

Squats 20

Sit-ups 20

Walking Lunges 20

Post time to comments

POSE Running Drills

"Hips, hips and more hips-" Courtesy of Three Bar Flit, my ranch horse

Day 63 of burpee challenge! Great run WOD by all yesterday. Clayton and I saw some much improved running forms with better efficiency and faster times. More practice, mo betta!

This picture also speaks louder than words. Even in the equine world there is significant attention paid to the development of powerful hips that provide the engine for quality movement. Horses that do not develop a good hip and the ability to sit into the hip and turn, pivot, stop, back and back roll, are useless as equine athletes. We focus on the development of the human hip for many reasons. The hip is the ideal region for dispersing force through a larger joint weight bearing surface, using larger musculature for locomotion and power, decreasing pressure and abnormal forces to smaller less stable joints such as the knee and lumbar spine and balancing body weight closest to the center of mass. The more we can develop our hips the better our movement will be.

Posted by: Darin Deaton

WOD Blog

Thursday, August 06, 2009

CF FTW WOD
3 rounds:
As many reps as possible in 1 min.
Toes to bar
Ring pull ups
Ab mat sit ups
Handstand push ups
No rest between activities. Move from one station immediately to the next. Rest 2 minutes between rounds.
Post individual number per activity and total reps to comments.

CF FTW Student Endurance WOD
2 rounds:
200 m run
400 m run
800 m run
1 minute rest between each run, 3 minutes rest between rounds. Make the second round faster than the first.

4 rounds for time:
10 burpees
10 inverted push ups

Hips are the foundation, and then comes the CORE!

The abdominals and back are extremely important when it comes to so many functional activities in our day to day lives. Without a strong core, so many injuries can occur. Today, you will find your core!

Some of you may have noticed that there is an additional endurance WOD and body weight WOD posted on the blog now. These are designed for the athletes at one of the schools that we are working with to help train their track team. Feel free to try the work out or contact Darin or Tina for another version of the endurance WOD for our gym athletes. And speaking of running, don't forget the Running Seminar this weekend. There is still time to sign up, so let us know if you'd like to come and learn Pose running to improve your efficiency in running!

And don't forget to sign up for Dutch Lowy's Olympic Lifting Seminar beginning NEXT week! There are a few more open spots. You won't find a better way to improve your Olympic lifting skills than coming to Dutch's class, so sign up before it fills up!

Day 64 of the burpee challenge...don't forget those burpees!

Posted by: Darin Deaton

WOD Blog

Friday, August 07, 2009

CF FTW WOD:
"Security Ball"
For time:
200 m run w/ med ball (20/14)
Ball push ups (one hand on ball, alternate back and forth) - 20
200 m run w/ med ball
Ab mat sit ups w/ ball - 20
400 m run
Overhead step ups w/ ball (20") - 10 each leg
200 m run w/ ball
Walking lunges w/ ball 200 m
Box jumps (20") - 20
Post time to comments.

CF FTW Student Endurance WOD:
2 rounds of:
400 m run
800 m run
Perform 1st round then perform WOD below, stretch, and then perform 2nd round. 2nd round should be faster than the 1st.

30 squats
5 push ups
20 squats
10 push ups
10 squats
15 push ups

This WOD is called "Security Ball" because you won't be leaving the ball behind much!

Day 65 of the burpee challenge...only 35 more days to go! Let's not think of how many burpees that is.

Here are some thoughts for all of you that I think are worthwhile to note. These comments are from Darin regarding the purpose of CF training and the ways we can all go about getting the best results:

There are several components to training that provide a successful result; intensity, duration, load, type of movement, timing, and then there are the post WOD components, rest, nutrition and lifestyle habits. When Greg Glassman developed CrossFit and even today in his lectures, he stresses that CrossFit is a program of “minimalization.” High intensity, constantly varied functional movement applied with specific time and modal demands with a specific desired result in capturing the 4 metabolic pathway utilization, adaptation and super-compensation.

Sometimes it is not necessarily more work but more intensity that will gain us results. P=W/T (physics tells us power can change with many different variable modifications). More power less time, more power more work, more power more distance same time, more power more force same time, more power more force and distance less time. How we arrive at it is our choice.

Posted by: Darin Deaton

WOD Blog

Saturday, August 08, 2009

CF FTW WOD:

Power clean 1-1-1-1-1-1-1 reps

Post load to comments.

"Leaving it on the floor"

Everyone has been doing such a great job with the metcon (metabolic conditioning), or as Clayton deemed a recent WOD, "suckfest"! Today we are going heavy again. This will be a great opportunity for those of you taking the Olympic Lifting Seminar coming up next week with Dutch Lowy to get a "baseline" for your lifting. Then, after the seminar, we'll be able to compare and see what huge improvements form can make. There are still a few slots left in the seminar. Don't miss this opportunity for inexpensive, local, and most importantly, expert instruction.

Also, don't forget the running seminar today from 12 - 2. There is still room available, so if you'd like to come, just let us know. There have already been some great improvements in form in many of the members who took the first seminar. Remember that whether lifting or running, form matters. There is a right and a wrong way to perform movements. Even though a movement may be safe, that does not make it efficient. As Crossfitters, we want to do the most work in the least amount of time, so using efficient movement patterns is key!

Day 66 of the burpee challenge...yeah burpees!

Posted by: Darin Deaton

WOD Blog

Sunday, August 09, 2009

CF FTW WOD

Rest Day

Day 67 of the burpee challenge, yeah burpees! So much for the rest, right!

Posted by: Darin Deaton

Comments (6) | Permalink |

WOD Blog

Monday, August 10, 2009

CF FTW WOD

Row 1000 meters

21-15-9 reps

KB Swings 1.5/1 pood

GHD Hip Ext

Post time to comments

CF FTW Student Endurance WOD

Choose 3 Running Drills to perform before running

Run 2.5k rest 5min and then run 2.5k. The goal is to run two 2.5k shorter interval runs faster than your 5k.

Rest

AMRAP (as many rounds as possible) in 10 minutes

Burpees 5 reps

Push-ups 5 reps

Squats 5 reps

Post rounds to comments

Dutch Lowy - 2008 Games

We are getting closer to the end of the burpee challenge. Hang in there! Day 68 of the burpee challenge.

This week is the start of the Dutch Lowy Olympic Lifting Classes. There are still 1-2 enrollment spots and it is never too late!

Hopefully, everyone rested over the weekend and is ready to "attack" this week of training. The week promises to be hot and humid so hydrate well before and after training. Also, for post WOD nutritional ideas, check out this blog; Optimum Performance Blogspot. James Fitzgerald from OPT gives some guidelines on macronutrient intake post-WOD. These recommendations are based on many variables such as , the % of body fat of the athlete, gender, weight, and type of WOD. Play around with these recommendations and see how your body performs! Generally, WOD's that have greater metabolic demands will require higher levels of carbohydrate intake afterward, and WOD's that are more strength focused and promote muscle hypertrophy will require higher protein intake.

Posted by: Darin Deaton

WOD Blog

Tuesday, August 11, 2009

CF FTW WOD

Wall Ball 15 reps 20/14

Double Unders 30

40 yard sprint

Wall Ball 20 reps

Double Unders 25

40 yard sprint

Wall Ball 25 reps

Double Unders 20

40 yard sprint

Wall Ball 30 reps

Double Unders 15

Post time to comments

CF FTW Student Endurance WOD

All out effort interval training

1 Minute Ladder: Perform 1 min of run on 50 sec off, 1min run on 40 sec off, 1 min run on 30 sec off, 1 min run on 20 sec off, 1 min run on 10 sec off, 1 min run on 20 sec off, 1min run on 30 sec off, 1 min run on 40 sec off, 1 min run on 50 sec off.

We are about to do exactly that! Sieze the Iron or Carpe Ferrum! Today we start the first Olympic Lifting Class at 6:30 pm being taught by Dutch Lowy. We are honored to have Dutch in the gym and are looking forward to what his training is going to do to improve our olympic lifting skill levels.

Tuesday WOD's will continue as scheduled, but there will be a change in Wednesday's WOD's at 6:30 pm. We will be temporarily re-scheduling Wednesday's 6:30 pm WOD until the Olympic Lifting Classes have completed. Please make note of the new schedule via the website schedule. Day 69 of the burpee challenge!

Posted by: Darin Deaton

WOD Blog

Wednesday, August 12, 2009

CF FTW WOD

Complete AMRAP in 20 minutes;
20" box jumps 10 reps
10 squats
10 split jerks. 95 lbs./ 65 lbs.

Post rounds to comments

CF FTW Student Endurance WOD

Rest Day

Day 70 of the burpee challenge! Wow, can you believe it we are 70 days into this, "burpee suck fest." Sorry, but I had to use that term because Tina patented it for the "lunge suck fest" and I liked it so much. We had our first Oly Class last night with Dutch Lowy and it was awesome. It is not too late to join, but there are only two slots open. Also, 6:30 WOD's on Wednesday will be temporarily cancelled until the Oly Class series is over, or we can move it potentially to another night.

Posted by: Darin Deaton

WOD Blog

Thursday, August 13, 2009

CF FTW WOD

Back Squats 5-5-5-5-5

Post load to comments

CF FTW Student Endurance WOD

No Running

Four rounds for time:

Squats holding 10-14# medicine ball on chest 10 reps

Pull-ups hanging from dip bars in long sitting position with feet on 12" box/bumper plates 10 reps

Walking Lunges 10 reps (5 on left/right)

Post time to comments

"What the heck are they doing?"

We had a great second night in the Oly lifting class. Dutch "schooled" us in flexibility and strength. We all found out, including mostly myself, that without good flexibility and strength the oly lifts are very challenging. Also, slow gradual progression with attention to appropriate movement and muscle memory is key. As Dutch says, "3 reps and then asses." Keeping it simple and goal directed. To insure that correct movement and technique are being established. So, now we have two weeks until Dutch returns, stretch, train, and stretch again! Keep going through the snatch drills and stretching on a daily basis. Thanks Dutch!

Day 71 of the burpee challenge!

Posted by: Darin Deaton

WOD Blog

Friday, August 14, 2009

CF FTW WOD

For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments

CF FTW Student Endurance WOD

Run 3x(200m+400m+600m)

Rest the exact time that it takes you to do each interval for each run. Ex. 200m run in 35 secs, 35 sec rest, then 400m in 70 secs, 70 sec rest, then 600m in 90 secs, 90 sec rest. Repeat until 3 rounds performed.

Good squat work yesterday! The more we work the skill, flexibility and strength of the squat, the more we transfer ability to other key movements in CrossFit. Day 72 of the burpee challenge!

Posted by: Darin Deaton

WOD Blog

Saturday, August 15, 2009

CF FTW WOD

"Diane"

21-15-9

HSPU

Deadlifts 225/185 lbs

Post time to comments

Good work to all yesterday! Day 73 of the burpee challenge! POSE running appears to be paying off for people. For comparison of performance, look at May 27, 2009 WOD.

Posted by: Darin Deaton

WOD Blog

Monday, August 17, 2009

CF FTW WOD

For time
Run 200 meters
50 squats
Run 200 meters
50 Walking lunges with 45lbs barbell overhead
Run 200 meters
50 push-ups
Run 200 meters
50 KB swings 1.5 pood/1 pood
Post time to comments

Compare to 7/3/09

CF FTW Student Endurance WOD

10 x 100 m all out sprints with 90 second recoveries

50 squats and walking lunges for time

Viet's first Muscle-Up, Way to go Viet!

Day 75 of the burpee challenge! Three quarter of the way there, if you think about it from a time standpoint. If you think about it from a number of burpees perspective, well, let's not go there...We have started to implement new stretching techniques for our warm-up. Our number one goal is to get your body temperature up and get you dynamically ready for training. Some of the stretches are on the bulletin board. We will also print out the stretches and have them on the office counter. Keep up the good work! Also, if you would like your body fat measured, please see us in the office.

Posted by: Darin Deaton

WOD Blog

Tuesday, August 18, 2009

CF FTW WOD

Overhead Press 3-3-3-3-3

Post load to comments

CF FTW Student Endurance WOD

Four rounds for time of;

Burpees 8

Wall ball 10 10/14#

Push-ups 12

Post time to comments

Corey doing Burpees with Tropical Storm Claudette

Day 76 of the Burpee Challenge! Keeps those burpees coming. You won't want to miss the prizes later! Awesome effort by all yesterday! A lot of you guys, when compared to 7/3/2009, had much improvement. This is what CrossFit is all about. Evidence Based Fitness, baby!

Posted by: Darin Deaton

WOD Blog

Wednesday, August 19, 2009

CF FTW WOD

"Jackie"

Row 1000m

Thrusters 50 reps 45# (heavy thrusters added bonus-65#)

Pull-Ups 30 reps

Post time to comments

CF FTW Student Endurance WOD

Run 6x400m holding best possible pace. Never slowing more than 3 secs from best interval. 2 min recoveries.

"BCS Highschool Cross Country Team after a WOD-Way to go team!"

Day 77 in the Burpee Challenge and we are seeing some good times with athletes posting their burpees for time! Great form during the Overhead Press WOD yesterday. Remember to get that head through the arms as early as possible to promote engagement of your upper trapezius. The new cubby storage unit is ready to roll and in the front waiting area. Remember to clean out your cubby after your workout. If items are left, we are holding them in a basekt in the office. We will from time to time, clean it out and donate the items to a good cause. We presently have shorts, shirts, and water bottles that need a home.

Posted by: Darin Deaton

Comments (22) | Permalink |

WOD Blog

Thursday, August 20, 2009

CF FTW WOD

Dynamic Stretching WOD-don't worry, it will be a workout and we all need it!

Run

Post "pain and disdain" to comments

CF FTW Student Endurance WOD

5 Rounds for time of;

Tire Jumps 20 reps 12"/18"/22"

40 yd Medicine Ball run 10/14 (walk back to starting area carrying ball)

Squats 20 reps

Post time to comments

"And now in ring 3, Tina, the rubber lady"

Day 78 of the burpee challenge! Don't miss a day, their getting harder. Great "engine" development yesterday. PR's were set everywhere in the gym. We are going to focus on dynamic and static stretching in the gym today. I have had several comments from athletes about feeling tight and having aches and pains here and there.

We are going to have a WOD based on stretching! I know some of you are thinking, bummer, no Metcon, strength day, etc....But every good athlete realizes that the key to injury prevention is mobility and maintaining a balance in muscle, tendon and ligament length. See ya at the gym! BTW, I used to be able to do those splits, but that was when the primitive man roamed the earth, ha!

Posted by: Darin Deaton

WOD Blog

Friday, August 21, 2009

CF FTW WOD

Five rounds for time of:
135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps

Post time to comments

Good Split Jerk Ian!

Day 79 of the burpee challenge! The 100 day burpee challenge WOD will be on Saturday 12th. We will do 100 burpees for time and then celebrate the best time of the WOD for both the guys and girls and crown the "Burpee King and Queen." We will also have the first annual burpee challenge shirts to give to all of our membership who have gutted out all those burpees. Wear it with pride and glory, sweat and tears!

The stretching WOD went great. Amazing how stretching can spend you if done right. Remember to do the Row or Run and stretches prior to your WOD. We also had some great row and run times. Ryan led us all with a nice 6'45" mile. I think he was just on cruise control. Check out the toolbox for the warm-up! If you have any questions regarding the stretches or how to do them, please ask one of the coaches.

Posted by: Darin Deaton

WOD Blog

Saturday, August 22, 2009

CF FTW WOD

3 Rounds for time of

50 Push-Ups

50 Squats

50 Sit-ups

Post time to comments

"Brian Lee"

Way to go CF FTW team! Yesterday's WOD was a real beat down. A test of your physical and mental toughness! I was very impressed with how you stuck with the movements and finished strong. Some WOD's take everything you have, and this is one of them.

A special, atta boy, for Brian Lee in the 5:30 pm WOD. Brian gave 110% to finish strong. I asked Brian during the WOD to focus on his mind and quiet the noise coming from his body, he did! A calmness appeared on his face and he rep'd out the remaining front squats to finish strong.

If you have not watched the video, "Psychology of CrossFit", from the CF HQ website this week, do so. It will give you a greater perspective on how CrossFit can challenge all aspects of your life, if you let it!

Day 80 of the 100 Day Burpee Challenge! Only 20 more days to go.

Posted by: Darin Deaton

WOD Blog

Sunday, August 23, 2009

CF FTW WOD

Rest Day

Day 81 of the Burpee Challenge and then rest! Someone come and run the trails with me!

CFFTW runs the trails at Eagle Mountain Park on Boat Club and Peden Rd. @ 6:30 am on Sunday mornings. We don't make it every Sunday, but you can e-mail me (Darin) the Saturday before, and I can tell you whether or not I am running. See ya!

One thing that I have noticed since my surgery is that more rest is sometimes better. I have felt stronger, more recovered and able to tolerate heavier loads. I was suprised when we did our Friday WOD of 135# 15/12/9 of DL, Hang Cleans and Front squats, of my improvement in time. When I did that same WOD on 7/8/09 my time was 24'14" and yesterday it was 17'11". Clayton also went from a time of 22'30" to 16'36". I think all noticed an improvement in time, thanks to CrossFit! Heavier programming has served us all well, but without adequate rest, your body cannot have the time it needs to recuperate. So, rest when needed.

Posted by: Darin Deaton

WOD Blog

Monday, August 24, 2009

CF FTW WOD

Four Rounds for time

Wall Ball 20/14 20 reps

Box Jumps 20" 15 reps

Push Press 95/65 10 reps

Pull-Ups 5 reps

Post time to comments

CF FTW Student Endurance WOD

800m x 4 with 2 min rest between runs

Post time to comments

"Troy doin burpees at Texas Capital-...the eyes of Texas are upon you..."

Day 82 of the burpee challenge!

Get ready for a great week. We are getting closer to the end of the burpee challenge and we start back up with the Olympic Lifting Class with Dutch Tuesday night. Remember that the Wednesday 6:30 pm class will not be held due to the Oly class going on. Have a productive week!

Posted by: Darin Deaton

WOD Blog

Tuesday, August 25, 2009

CF FTW WOD

AMRAP in 20 minutes

Run 400 meters

KB Swings 30 reps 1.5/1 pood

Post rounds to comments

CF FTW Student Endurance WOD

AMRAP

5 min work, 1 min rest, 3 min work, 1 min rest, 2 min work

Box Jumps 5

KB Swings 10

Jump Rope 15

Post rounds to comments

Crystal and Viet enjoying Burpees! We miss you guys, come home.

Great intensity by all yesterday. I saw several athletes dig deep to find that extra effort to finish the WOD at a level that blurs the line between sanity and insanity. I love it!

Intensity tolerance to training is like any other learned skill. It is the harnessing of our mind and body that takes us to a level where we have never been before. It is somewhat painful, euphoric, numbing and challenging all at the same time. But, ultimately, your body knows it as adaptation and super-compensation. It is the disruption of equilibrium or homeostasis that makes us better. It is the physiological process that many avoid and only those who go there know the value of it. Without this disruption, there is no significant worthwhile growth.

No, you cannot develop elite level fitness, riding a stationary bike, walking on the treadmill or doing isolated strengthening movements in a gym. Elite level fitness is made, developed, and home grown right here at CrossFit Fort Worth! The proof is in ourselves!

In the words of a famous old cowboy, " you never know how sweet, sweet is, until you have tasted the sour." CrossFit is the sweet and sour all rolled up into one.

Posted by: Darin Deaton

WOD Blog

Wednesday, August 26, 2009

CF FTW WOD

Continuous Pull-ups (for added difficulty, weight pull-ups with dumbell)

With a continously running clock, do one pull-up the first minute, two pull-ups the second, three pull-ups the third, continue as long as you are able. Use as many sets in each minute as needed.

Post number of minutes to comments

CF FTW Student Endurance WOD

Run 400 m

10 Walking lunges each leg

Run 200 m

10 Walking lunges each leg

Run 400 m

10 Walking lunges each leg

Run 200 m

10 Walking lunges each leg

Pace should be that last 200 m run is within 5 secs of first run.

Post times in runs to comments

POSE Running Seminar 2009

Day 84 of the Burpee Challenge!

Well the second week of Oly lifting is under way and the bar is moving! We did snatch work last night and saw some great movement with the bar overhead. Dutch gave us some great coaching and we are ready for tonight to move from the floor to overhead, so get ready!

Also, we have registered a Team for Fight Gone Bad Four Fundraiser. We would like for all interested to go online, register, and get your friends and family members to support your and CF FTW efforts to raise money for Athletes for a Cure, and Wounded Warrior Project. I will post the link on the home page later this morning. If you ahve any questions, please don't hesitate to contact me. Our goal is to raise 5,000 to go toward this cause!

Posted by: Darin Deaton

WOD Blog

Thursday, August 27, 2009

CF FTW WOD

Split/Push Jerks 1-1-1-1-1-1-1

Rest 5 min

Double unders 100 for time

Post loads and time to comments

CF FTW Student Endurance WOD

Row 500 meters

Abmat sit-ups 10 reps

Squats 20 reps

Row 250 meters

Burpees 10 reps

Wall Ball 20 reps

Row 500 meters

Post time to comments

Tina & Clayton Snatch during the Oly Seminar with Dutch

Day 85 of the Burpee Challenge! We're getting closer! Hang in there. Bragging rights t-shirts will be smokin and only those who have gutted it out for 100 days will have the right to wear them!

Since starting CrossFit I have been humbled by how it finds your weakness and exploits it. Snatches are obviously one of those areas for me. We had a great time with Dutch and Meggie this week. Everyone gave good effort and we were presented with more information than we could absorb. We look forward to you coming back next week Dutch!

Posted by: Darin Deaton

WOD Blog

Friday, August 28, 2009

CF FTW WOD

12-9-6-3

Step-Ups each leg 20" box back squat bar 95/65

Ring Dips

Deadlifts 185/135

Post time to comments

CF FTW Student Endurance WOD

1 mile run moderate pace, rest for race day

Day 86 of the Burpee Challenge! We can all see the light at the end of the tunnel, or is that the burpee, "train." Last night we had some great split jerks in the gym. Several PR's were set! Also, we had some crazy burpees. Coach Matt decided to do burpee pullups, burpee KB swings with one of the new 2 pood KB and also burpee cleans 135#. We also had burpee handstands on the paralletes and burpee press handstands on the paralletes.

Double unders were looking better after 100 DU's for time. Way to go everyone! Practice, practice, practice. Every CrossFit athlete at some point decides that they have to devote some practice time to improve on transfer skills and or practice skills. Taking personal responsbility as an athlete to work on development is where we are different. We are smart athletes!

Posted by: Darin Deaton

WOD Blog

Saturday, August 29, 2009

CF FTW WOD

"Cindy"

AMRAP in 20 minutes

Pull-Ups 5 reps

Push-Ups 10 reps

Squats 15 reps

Post rounds to comments

"In the still of the night at CF FTW"

Day 87 for the Burpee Challenge, getting closer! Good effort by all yesterday. Step-ups reported to be more difficult than expected!

Posted by: Darin Deaton

WOD Blog

Sunday, August 30, 2009

CF FTW WOD

Rest Day

"Heavy Step-ups"

Day 88 of the Burpee Challenge. Enjoy your rest.

Posted by: Darin Deaton

WOD Blog

Monday, August 31, 2009

WOD

Four Rounds for time

Row 500 meters

Hang Cleans 15 reps 95/65

Post time to comments

Student Endurance WOD

Run 1600 meters at 85% tempo, and then run 1600 meters at 95% tempo

Post time to comments

"Athletes teaching athletes"

This is one of my favorite pictures of our members. Ashley, in the purple, is no longer with us because she is at SMU law school. But Melisa and Marilyn still train at CF FTW. This is why we started CrossFit FTW! It was one of my goals to impart to other athletes the skill, knowledge and science of training. It is the whole concept of, "Give a man a fish, and he will eat for a day. Teach him to fish and he will eat for a lifetime." It is our goal that our athletes forge elite fitness for life! Seeing this type of interaction shows that the dream is becoming reality.

Day 89 of the Burpee Challenge! More Oly lifting this week with Dutch. We also have lots of new equipment to play with. We have added kettle bells, bumper plates, bars, abmats, med balls, and rowers. Our outdoor racks are being fabricated and going to powder coating for finish. As our gym membership grows, so does our equipment and coaching.

Also, check out the new pic and video gallery link here on the home page. We are adding new pics to it daily. We also are updating dates on the What's New section and Upcoming Events! Keep your eyes out for new events being added.

Posted by: Darin Deaton

WOD Blog

Tuesday, September 01, 2009

WOD

Walking lunge 100 ft

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft

18 Pull-ups
18 Sit-ups

Walking lunge 100 ft

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft

9 Pull-ups

9 Sit-ups

Walking lunge 100 ft

6 Pull-ups

6 Sit-ups

Post time to comments

Student Endurance WOD

Row 1600 meters

Post time to comments

Shoulders over the bar, pulling bar into legs, hook grip, big shrug, elbows high and outside and around fast - A good Clean, PRICELESS !

Day 90 of the Burpee Challenge! Wheewwww! Ten more days and we will be done. We are almost home ladies and gentleman, and I know that we all can't wait. Finish strong!

Tonight we will be working with Dutch again on the snatch in the Oly lifting class. Tomorrow night we will be starting to work on the clean.

Speaking of the clean, we had some great movement and coaching in the gym last night. Way to kill those cleans Jeremy! The more efficient our movement is, the quicker we can finish those WOD's. Take the time to practice the movements, watch videos and come early or schedule a time with your coach to work on skill.

Posted by: Darin Deaton

Comments (69) | Permalink |

WOD Blog

Wednesday, September 02, 2009

WOD

Four rounds for time of

14-12-10-8

Kettle Bell Swings 2 pood/1 pood

Run 400 meters

Post time to comments

Student Endurance WOD

800 meter run 20 squats

400 meter run 40 squats

200 meter run 60 squats

Run each interval at a faster pace than the interval before. Post times to comments.

Dutch Lowy Snatches-Olympic Lifting Class

Great Oly class last night! Everyone has improved and is getting more proficient at the Snatch. Watch this video and study the progression of pulls from the floor just above the knee, to overhead and then to pushing under the bar. Also, watch the path of the bar, the level of hip extension and finish at the end of the lift. Dutch makes it look easy!

Day 91 of the Burpee Challenge! We all know how much Dutch wishes he was in our Burpee Challenge, ha!

Posted by: Darin Deaton

WOD Blog

Thursday, September 03, 2009

WOD

Back Squats 5x5x5x5x5

Post loads to comments

Student Endurance WOD

3 Rounds for time

Row 400 meters

Back Squat 12 reps 45/35

Post time to comments

"Athena Movin Some Weight"

Day 92 of the Burpee Challenge!

Another great night with Dutch in the Oly Class! Also, we had some big swinging with the 2 pood kettle bells in the WOD's. Way to swing that bell Clint! April, keep up the good work with those runs. You are getting faster and faster.

Posted by: Darin Deaton

WOD Blog

Friday, September 04, 2009

WOD

AMRAP in 12 minutes

High Sumo Deadlift 95/65 6 reps

Wall Ball 20/14 9 reps

Box Jumps 20" 12 reps

Post rounds to comments

Student Endurance WOD

Dynamic Stretching and then 1 mile run for POSE form practice

"Fly Ryan Fly"-great open shoulder kipping pull-up

LABOR DAY SCHEDULE-For observance of Labor Day we will be open Monday @ 8 am for 1 Open WOD. We will have a box WOD, but you can do whatever WOD desired!

Day 93 of the Burpee challenge! Great work by all today doing back squats and reaching some great numbers. We are getting stronger individually and collectively as a training center for excellence! It is awesome to see our athletes break the boundaries of their physical and mental capacities.

Strength only comes from one of two areas, neural recruitment and or hypertrophy. Neural recruitment occurs when the system is used to perform certain movements with or without loads and the muscle and nerve learns how to perform the motion with greater efficiency. Hypertrophy occurs when there is a disruption in the balance of your system by loads and adaptation and super-compensation exist. When we do rep sets like we did last night, we are working toward the limit where your body will be moved being it's ability to handle the load, homeostasis is disrupted, and you have to adapt. Disruption and adaptation are key!

Failure to perform the last rep is not failure! It is the sign that your system cannot sustain the work required for the task. It is sometimes the last 2 reps that create the greatest growth, but don't forget that we have to get there through gradual sets of loads. If there is no deteriation in the ability to handle the load over time, there is minimal to no disruption. We won't the load to get harder! Heavy weight, lifting correctly, creates disruption of system balance which means growth!!!

Posted by: Darin Deaton

WOD Blog

Saturday, September 05, 2009

WOD

Kettle Bell Swings 30 reps 2/1 pood

Run 400 meters

Back squats 30 reps Body Weight

Row 500 meters

Split Jerk 30 reps 95/65

Double Unders 30 reps

Pull-Ups 30 reps

Post time to comments

Great training in yesterday's WOD! I think everyone left feeling challenged.

Day 94 of the Burpee Challenge! Remember that next Friday we will only have one WOD in the afternoon and it will be at 6:00 pm for the 100 Burpees for time WOD. Even if you have not participated in the Burpee Challenge, you can still do the WOD or cheer on your fellow athletes. We will have a short celebration afterwards and t-shirts and prizes to handout. Come one, come all!

We have also put together 1 Male Team for the DFW Mud Run, Nov 7th, 2009. This is a 10k run benefiting military and other foundations. The run details can be found at DFW Mudd Run. We are looking for 5 other team members and would like to take 2 CrossFit Fort Worth Teams to the event. The second team that we are working on forming can be all male, female, or co-ed. If you are interested please contact me or Tina via email asap. It should be challenging and a blast!

Posted by: Darin Deaton

WOD Blog

Sunday, September 06, 2009

WOD

Rest Day

Todd & Elizabeth after Memorial Day WOD, what will Labor Day hold?

Day 95 of the Burpee Challenge.

Posted by: Darin Deaton

WOD Blog

Monday, September 07, 2009

WOD

"Lift and Carry"

Open WOD

Matt McK. "lunge master"

Day 96 of the Burpee Challenge! This Friday is the end of a very long road. To accomplish the 100 Day Burpee Challenge says much about your determination and desire to finish what you have started. There are many things in life that are not pleasant to tolerate, but the discipline to finish is one quality that our world lacks. We live in a "convenience" oriented society. Have you noticed that there is very little convenient about CrossFit. It's hard, only at certain times of the day, no air-conditioning, no gloves for the pull-up bars, makes you sore, humbles you, exposes your weaknesses, etc......

This is what I think we all love about CrossFit!

It is the ability to overcome the things that "most" people won't ever try or do because it is not "convenient."

Thanks for being the athletes you are and accepting, "inconvenience." We are all the better for it!

Posted by: Darin Deaton

WOD Blog

Tuesday, September 08, 2009

WOD

"Grace"

Clean and Jerk 30 reps for time 135lbs

Post time to comments

Transferable skills: Deadlift, Front squats, Press, practicing pulls

Student Endurance WOD:

40-30-20-10-5

Squats

Sit-ups

Push-ups

Post time to comments

"Jump and land" T-rex during a snatch

Day 97 of the Burpee Challenge and the Burpee WOD is just around the corner!

Great time with everyone yesterday at the box. Everyone worked well together and finished strong. We had an open gym with several athletes doing CrossFit Total and PR's and others doing their own WOD or the CFFTW WOD, "Labor" CrossFit Style.

Oly Class again later tonight with our class going heavy on Cleans. Rest up so we can rock the house!

Posted by: Darin Deaton

WOD Blog

Wednesday, September 09, 2009

WOD

"Helen"

Post time to comments

Student Endurance WOD

3200 meter (2 mile), each 800 meter time interval should be within 5 secs of each other, if they are pacing correctly. This should be performed at 80% of maximum capacity.

"Dutch hitting the mark at Oly Class"

Functional WOD's are what CrossFit is all about. So, I am going to do a WOD that requires bear crawling, running, and lifting combined with archery shooting. I figure what a better way to test shooting under imperfect conditions, an unstable environment and while under distress. We'll see!

Day 98 of the 100 day Burpee Challenge! Only two days left and we will have conquered the burpee monster. Remember we are blowin away burpees!

Posted by: Darin Deaton

WOD Blog

Thursday, September 10, 2009

WOD

For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments

Student Endurance WOD

Run 800 meters

Kettle Bell Swings 20 reps

Run 800 meters

Kettle Bell Swings 20 reps

Run 800 meters

Kettle Bell Swings 20 reps

Post time to comments and interval running times. Maintain times in 800 meter intervals.

Day 99 for the 100 Day Burpee Challenge! Can you believe it, we are almost done!

We had some great times on Helen yesterday. The times will be posted on the whiteboard tomorrow. Also, Oly class went great last night. We worked on the split jerk technique. We are building a great group of athletes that will are improving with every class and will be a great asset to our box for helping and assisting with other members. We don't always learn for just ourselves, but also to impact others. The experience that these athletes are receiving is a valuable resource to our box.

Posted by: Darin Deaton

WOD Blog

Friday, September 11, 2009

WOD

100 Burpees for time - End of the 100 DAY BURPEE CHALLENGE!

Post time to comments

Student Endurance WOD

Run 1600 meters at a 2-3 mile tempo or below. Use 800 meter splits to determine pace.

Post time to comments

"Is this the look of a man who has just finished burpees? No, but wait, the days still young!

TODAY IS THE FINALE OF THE 100 DAY BURPEE CHALLENGE!!! I am so proud of every athlete that has stuck it out and completed this challenge. This challenge has taken many of our membership, who were newbies when they started, and developed both mental and physical toughness. Tonight @ the 6:00 pm WOD time we are going to do the 100 Burpees for time WOD.

Each athlete that has completed the burpee challenge will receive the "bragging rights burpee t-shirt." Wear it with pride burpee studs! We will also be crowning the burpee king and queen. This will be awarded to the male and female athletes that have the fastest times. They will be crowned the king and queen and receive a prize.

Come participate in the WOD or cheer your fellow member athletes on! We will have cold refreshments after the WOD.

Also, in remembrance of the 09/11 tragedy, we will have one member that will do 243 burpees plus his 100 burpees to represent the number of firefighters who lost their lives helping others.

Posted by: Darin Deaton

Comments (21) | Permalink |

WOD Blog

Saturday, September 12, 2009

CF FTW WOD:

"Dutch's July Challenge"
Ground to overhead with body weight
3000 lbs./2000 lbs.
Scale as needed

Post weights, reps, and time to comments.

Burpee King Corey and Queen Elisabeth - the fastest burpees in the land!
Congrats!

And congrats to Elisabeth, our newest member of the "Virgin Pull Up Club"! What awesome improvements all our athletes are seeing every day!

Thanks to EVERYONE who participated in the burpee WOD last night whether by performing the 100 burpees or cheering everyone on. What a great group of athletes we have! Congrats to those who completed the challenge. Wear your shirts with pride! Thanks also to Jeremy for the great smoothies. Check out his Smoothie King locations on Hwy. 377 (in the Target shopping center) and on Precinct Line (by the mall).

Get ready for the next events: the Fight Gone Bad Challenge on September 26th and when CF FTW represents in the Fort Worth Mud Run on November 7th. Two teams have formed for the Mud Run. Plan to join them with another team of 5, a team of 2, or compete individually. Talk to Darin for more details, or just plan to come out and cheer on our teams!

Posted by: Darin Deaton

WOD Blog

Sunday, September 13, 2009

CF FTW WOD:

Rest Day

The D-man after the 100 burpee WOD...see, even the D-man needs rest!

For those of you getting ready for the Mud Run, it's a beautiful weekend for a run!

Posted by: Darin Deaton

WOD Blog

Monday, September 14, 2009

WOD:
4 rounds for time:
Row - 500 meters
Double Unders - 20 reps
Wall Ball (20/14) - 20 reps
Ab Mat Sit ups - 20 reps

Student Endurance WOD:

                    20 seconds at max speed, 10 seconds rest x 8 rounds
                  Rest 4 minutes
                  Repeat

Intervals -
I hope you all enjoyed the skill work and heavy lifting, because it's time for some MetCon!
Remember that we want to be well-rounded athletes able to perform heavy lifts, long endurance work, and everything in between. We must constantly vary not only the activities but the length of our work outs, and type of work outs for the best overall results. For those who participated in the lifting WODs last week, remember to work on your form and skill transfer exercises (see the toolbox for more information) to constantly improve your own skills. You can also come in a little early for your WOD and get help from your coaches. We train smart and consistent before we train heavy. Today, also we will be doing 150 burpees...JUST KIDDING! No burpees, yeah!

Posted by: Darin Deaton

WOD Blog

Tuesday, September 15, 2009

WOD:
AMRAP in 12 mins.
Handstand Push Up (HSPU) - 4 reps
Kettle bell swings (2 pood/1 pood) - 8 reps
Ab Mat Sit Ups - 12 reps

Post rounds to comments.

Student Endurance WOD:

Run 2 miles – every 4 minutes stop and perform 10 push ups, and 10 squats

Everyday I am impressed with the effort I see put forth in our gym. I am sure all the coaches can second this sentiment. It is inspiring to see all of our members come in and work hard every WOD. That is why everyone is seeing such great improvements and setting new PRs all the time. What other people do not understand about what we do in the gym is that you get out of it what you put into it. Like many things in life, the good stuff comes with hard work. It is a blessing to get to work with all of you. Thanks for making our jobs as coaches so much fun!

For those of you training for the Mud Run - get out there while this weather lasts!

Posted by: Darin Deaton

WOD Blog

Wednesday, September 16, 2009

WOD:
Front squat 3-3-3-3-3
Post loads to comments.

Student endurance WOD:

Run 1600 meters @ 2 mile pace
Rest 5 mins./stretch
Run 800 meters @ 1 mile pace
stretch

Aren't you glad it's not burpees!

Remember when we go heavy that we are aiming to fatigue our muscles to the point of failure. So, if you are easily able to complete all the reps in your last set, you have not gone heavy enough. Let your coach spot you if needed to assure that you are actually hitting your max each time you lift heavy. We want to maintain good form, but on your last repetition or two when you reach your max, your form will begin to break down. That is when you know that you have reached your max.

Posted by: Darin Deaton

WOD Blog

Thursday, September 17, 2009

WOD:
KB Swings (1.5 pood/1 pood) - 100 reps.

Post time to comments.

Good luck to the Bethesda Cross Country Team at the meet today!

Let's see how we are all doing at those KB swings! Remember it is all about the hips and core. The arms should be like chains attaching the weight to the source of power! Keep working hard, and don't forget the Fight Gone Bad Fundraiser is coming up 9/26/09. Get your friends, family members, and coworkers to pledge per point or a flat amount to the great causes supported by this fundraiser (see the left side of the home page for the video and link for more info), then invite them to come out and watch you KILL IT in this awesome workout!

Posted by: Darin Deaton

WOD Blog

Friday, September 18, 2009

WOD:
3 rounds:
90 secs, 60 secs, 30 secs:
Dead lifts 1.5X BW
Knees to elbows
Rest
(first round is 90 seconds of each, second round is 60 seconds of each, third round is 30 seconds of each)
Post reps per round and total reps to comments.

Student endurance WOD:

Max vertical jumps – 10 reps.
Sprint – 100 meters
Max vertical jumps – 10 reps.
Sprint – 200 meters
Max vertical jumps – 10 reps.
Sprint – 100 meters
Rest 5 minutes
Repeat

Working as a physical therapist, it still amazes me how many people truly do not understand how to lift properly. Remember that when we do the dead lift, form is key. That is as important outside the gym as inside. That is why we train how we do, so that we can carry the skills over into our day to day lives and be better at everything! The effort you put into your workouts could be keeping your strong enough to avoid seeing us in another capacity! Keep that in mind as you are fighting to the end of this tough core workout.

Next Thursday at 6:30 pm, come out and support your fellow gym members who have been working hard in the Olympic Lifting Class with Dutch Lowy. We will be "showing off" our "refined" lifting skills for all to see! Come out and support everyone who has been working on Olympic Lifting and see what they have learned. Also, remember the Fight Gone Bad Challenge coming up September 26th. We are competing against other gyms to see who can raise the most money, so get out there and do your part for these great causes! Last, support the two teams signed up for the Fort Worth Mud Run on November 7th and be sure to plan to come out and cheer them on. This run is NO joke! Good luck to both teams!

Posted by: Darin Deaton

WOD Blog

Saturday, September 19, 2009

WOD:
Individual WOD -
Run 400 meters
Tire Flips (Baby, Bertha, or Bubba) - 20 reps
Wall Ball (20/14) - 20 reps
Ab Mat Sit Ups (with ball 20/14) - 20 reps
Run 400 meters
OR
Partner WOD -
Run 400 meters (together)
Tire Flips (Bubba or Booger as a team) - 30 reps
Ball Toss over pull up bar - 40 reps (total, 20 tosses each)
Ab Mat Sit Up with ball toss to one another - 40 reps (20 each)
Run 400 meters (together, finish together)
Post time to comments.
If you are posting on the Beyond the Whiteboard site, both WODs are there. Be sure to chose the right one.

Those who flip tires together...I'm not sure what they do, but it's fun! It's also fun to improve our skills and better ourselves, but sometimes it takes someone else pushing you and counting on you to raise you to another level. I know that we have seen PLENTY of that in our classes since we opened they gym. That has been a big part of the success of Crossfit Fort Worth - all of you in a community together pushing one another and cheering each other on. So enjoy the partner WOD today if you so chose or go it alone alongside your fellow athletes and cheer one another on to greatness! Speaking of cheering people on - Congrats to Athena for taking 5th place at nationals over the weekend!

Posted by: Darin Deaton

WOD Blog

Sunday, September 20, 2009

WOD

Rest Day or Running at Trails with CrossFit FTW Survival Athlete Team

Healthy Mountain Meal

Posted by: Darin Deaton

WOD Blog

Monday, September 21, 2009

WOD

Overhead Press 5-5-5-5-5

Use your previous 1 RM press and start with a minimum of 65% of that 1RM.

Rest 5 minutes

1000 meter Row for time

Post loads and time to comments

Student Endurance WOD

Run 35 min at 90% tempo or 90% RPE

Post time to comments

Todd Roper - CrossFit Level 1 Trainer

Within our group of athletes, we have incredible talent, skill and resources that bring greater value to all of us. Todd Roper attended his Level 1 CrossFit Certification Course this weekend and represented us well. Todd said that he felt well prepared to participate in the certification and had a good foundation prior to attending. The greater our knowledge base grows, the more accountable we are to use that knowledge to improve our skill and maximize the results of our training. Don't hesitate to use the resources that we all have at our disposal, resources such as, www.crossfit.com, crossfit journal, other crossfit websites, and our staff and your fellow members.

This week we will have two events that deserve attending. On Thursday night at 6:30 pm, our Olympic Lifting Class participants will be exhibiting their skills and going for new PR's. Come cheer them on and support their efforts. Bring something to drink or eat while watching.

On Saturday at 9:30 am, we will be having the Fight Gone Bad IV fundraiser workout. Come and participate in the WOD or support those athletes that have participated in fundraising for Athletes for a Cure and The Wounded Warrior Project. There is still time to support one your fellow athletes by donating to their donation page on the Fight Gone Bad IV website.

Posted by: Darin Deaton

Comments (17) | Permalink |

WOD Blog

Tuesday, September 22, 2009

WOD

"Maximus"

Four Total Rounds for time

20 KB swings 1 pood

20 Box jumps 20"

20 Back Squats 185/135

20 KB swings 1 pood

20 Box jumps 20"

18 Back Squats 185/135

20 KB swings 1 pood

20 Box jumps 20"

16 Back squats 185/135

20 KB swings 1 pood

20 Box jumps 20"

14 Back squats 185/135

Post time to comments

Student Endurance WOD

800 meter run x 4 at 90-95% tempo with 3 min rest between intervals. Maintain pace/time between interval runs. Foul penalty 10 burpees per interval.

Our gym is experiencing PR's everywhere we turn! 1000 meter Rowing PR's were set yesterday by several athletes. The times that our members are posting are nothing to laugh about. We are very competitive on the rower in comparison to other gyms. I equate or competitive capacity to the natural ability of our athletic talent, training and proper technique. During Matt D.'s row, we coached him and he noticed a decrease in his strokes/minute but and increase in his pace and distance capacity. Work hard but also work smart! Check out the recipe below for some killer snacks that are healthy and zone friendly.

Tina's Almond Butter Cookies- Protien-1 block, Carb-1 block, Fat-1.5 block

1/2 Cup of almond butter

1/3 Cup of Splenda

1 Teaspoon of vanilla

1 egg

Mix ingredients together, place by teaspoonful onto cookie sheet. Bake at 350-degrees for 12 minutes.

Cookies will not flatten and will dry as they cool.

Posted by: Darin Deaton

Wod Blog

Wednesday, September 23, 2009

WOD

800 meter run x 4 maintaining pace between intervals. Rest 3 min in between runs.

Rest 5 min

Double unders 100 reps

Post run interval times and time of double unders to comments

Student Endurance WOD

1 mile Run at 2 mile pace for females and 3.1 mile pace for males rest 5min and then 800 meter x 2 at same pace.

Rest 3 min

Walking lunges 100 ft

Long Jumps 100 ft

Push ups 20

Bear Crawl 100 ft

Situps 20

Post time to comments

"Don't think anyone will mess with Pam"

Wow, what guts by our athletes yesterday! "Maximus" is a daunting WOD that can be intimidating, but you guys came out strong. Remember that it is that last effort that gives us the greatest growth, and in the realm of training it is all about hypertrophy. Thanks again ladies and gents for giving that extra effort. Remember to support your fellow members at the Olympic Lifting Class on Thursday at 6:30 pm and watch them lift to new PR's!

Posted by: Darin Deaton

WOD Blog

Thursday, September 24, 2009

WOD

AMRAP in 3 minutes

"Chief"

Power Cleans 135lbs, 3 reps

Push-ups 6 reps

Squats 9 reps

Rest 1 min

Repeat for a total of 5 cycles

Post rounds completed for each of 5 cycles to comments

Student Endurance WOD

2400m run at 90% tempo. Estimate 800m/1600m splits to work on pacing and tempo.

Rest 5 min

AMRAP in 8 minutes

Push-ups 10 reps

Squats 15 reps

Sit-ups 20 reps

Post rounds to comments

"CF FTW lifters getting ready for competition, not quite yet, but much better than before-Thanks Dutch!"

We missed all of ya'll that did not come out for the running WOD last night. We need to be careful not to get in the habit of "cherry picking" WODs that best suit our desires and not focus on strengthening our weaknesses. The best defense is a good offense. Be pro-active about challenging yourselves in the areas that you dislike the most to strengthen the areas you love!

Don't forget to come out and cheer on the Olympic Lifting Class at 6:30 pm tonight for a good time of competition! Bring something to drink and snack on if you want to.

Posted by: Darin Deaton

WOD Blog

Friday, September 25, 2009

WOD

Four rounds for time

400 meter run

Pull-ups 10

Sit-ups 10

Wall ball 10 20/14

Post time to comments

Student Endurance WOD

1600 meter run at race event pace/tempo

Dynamic Stretching

Record time and enter into McMillan Running Calculator

First Dutch Lowy Olympic Lifting Class @ CFFTW

"Thanks Dutch and Meggie"

Thanks to all the athletes that came out to the Olympic Lifting Class finale last night! We had a great time and got to see some good movement. There were several new PR's set by athletes. Also, thanks to Dutch for his patient instruction and expertise! Let's get another group together and have Dutch come back ASAP. We look forward to seeing everyone come out and do Fight Gone Bad tomorrow, so don't miss it at the 9:30 WOD.

Fight Gone Bad IV - 9:30am WOD Saturday, 26, 2009

Event starts at 9:30 am for Fight Gone Bad WOD. All athletes are invited. Come participate in a great cause! Even if you have not participated in the official fundraiser, please come to support your other gym members and get a great workout. After the WOD, we will have refreshments and social time. For those who want to, we will also be asking for donations to the Fight Gone Bad project in the "Pukie" bucket.

There will be no 10:00 am WOD and the schedule shows this change.

Posted by: Darin Deaton

WOD Blog

Saturday, September 26, 2009

WOD Blog

"Fight Gone Bad IV"

One minute of each station and then rotate to the next for 5 min each round. One minute rest and repeat.

Three to five rounds for time of:

Wall Ball 20/14# reps

Sumo Dead lift high-pull 75# reps

Box jumps 20" reps

Push Press 75# reps

Row for calories (each calorie=1 rep)

Post total reps to comments

"Fight Gone Bad IV Fundraiser Event"

Come and join our athletes this morning at 9:30 am and participate in the Fight Gone Bad IV fundraiser event to support the Wounded Warrior Project and Athletes for a Cure! This is a great way to get your CrossFit groove on and support others. You will be challenged and it will all be for a good cause. We can't wait to see everyone get into the fight!!! See ya.

Posted by: Darin Deaton

WOD Blog

Sunday, September 27, 2009

WOD

Rest Day

Enlarge Picture - "Fight Gone Bad IV"

Great effort by all who came out to give their best for the Fight Gone Bad IV Fundraiser. As a gym, we raised a total of $,1475.00! Not bad for our little box!!! Way to go athletes! This is a great cause and brings value to the lives of all who are served.

Our two best scores were performed Todd Roper with 295, and Julie Bowman with 255. They both received Fight Gone Bad IV posters for their efforts.

In the future, everyone come out to have a great time for a great cause. Don't miss events like this if you can avoid it. This is how we as CrossFitters can give back to our community locally and at large.

Also, we have posted new pics in the home page gallery and CrossFit Fort Worth Facebook page. When you click on the gallery on the upper left hand side of the homepage, it will take you to our Flicker gallery and you can see all the pics in detail. Give it up for all the hard work and have a great weekend!

Posted by: Darin Deaton

WOD Blog

Monday, September 28, 2009

WOD

AMRAP in 20 minutes

Row 250 meters

Push-ups 20 reps

Pull-up 15 reps

HSPU 10 reps

Post rounds to comments

Oly Training

Clean & jerk 70%x1, 75%x1, 80%x1, 85%x1, 80%x1, 75%x1

Post loads to comments

Student Endurance WOD

Run 2x10min rest 2 min between intervals

Walking lunges x 1min

Long jumps x 1 min

Squats x 1 min

Knees to elbows x 1min

Post running distances and reps to comments

"Runnin and Gunnin"

I ran with some of our athletes that are doing the Mud Run this November. It never seems to amaze me how dedicated some of our folks are. I told the group afterward that training our members brings me an incredible amount of personal satisfaction and joy. It is "awesome" to see individuals give their best and push beyond what their body is saying "no" to.

There are many things in life that matter, and enriching the lives of others is one of those things. When we have passion for whatever we are doing, our drive is what can bring change into the lives of others. It is not so much the goal as it is the journey to the goal. The journey has a tendency to transform our lives and develop the tools that we need to be successful in life's endeavors. Remember that great things come from great sacrifice! It is the working together with each other that makes the "unit" and the "individual" stronger. Keep it up folks, things are changin!

Posted by: Darin Deaton

WOD Blog

Tuesday, September 29, 2009

WOD

Deadlifts 1-1-1-1-1-1-1

Rest 3 min

50 24" box jumps for time

Post loads and time to comments

Student Endurance WOD

All out efforts during running

Run-1min on, 50 secs off, 1min on, 40 secs off, 1 min on, 30 secs off, 1 min on, 20 secs off, climb back up the ladder to 1min on, 50 secs off.

"Good form T-rex-SDLHP"

Several people have asked about body weight WOD's for traveling or when they are training at home. I have put into the Toolbox a PDF file created by another crossfitter that is a compilation of several body weight WODs. Remember to scale these WODs as needed for your ability level. If there is also a skill in the WOD that you cannot fully perform, ask your coach and they can give you the scaling or transfer skill for substitution.

The WOD yesterday was difficult but great for development of the upper body and shoulder complex. Remember to do the two new stretches that we showed you for the stretching of the shoulder joint, rotator cuff and latisimus dorsi musculature.

To determine how effective the stretch is for you, execute the movement that you want to perform in the upper body, have your coach or a fellow crossfitter watch your form, stretch and then have them assess again. I've noticed that some of our members come in and do very little true dynamic or static stretching. This is a mistake and will limit the progression of movement quality and technique as exercises become more complicated. For example, the olympic lifts require good flexibility to be able to access the range of motion of the hips, shoulders and spine. If you ask yourself whether you should stretch or not, the answer is always, "yes."

Posted by: Darin Deaton

Click on Picture for Fran @ CF FTW

WOD Blog

Wednesday, September 30, 2009

WOD

"Fran"

21-15-9

95 pound thrusters

Pull-ups

Post time to comments

Endurance Team

Run 800 meters x 4 intervals at 1 mile pace

Post time to comments

Student Endurance WOD

800 meter run

rest 2 min

1000 meter run

rest 3 min

1600 meter run

rest 4 min

800 meter run

Run at event/race tempo/pace

Post interval times to comments

5M Ranch WOD-Functional Lifting

Lifting in the gym is functional. It applies to everyday life. The training of good movement in floor to waist lifting is paramount for the avoidance of low back injuries. Low back pain plagues 80% of the American population. By lifting correctly and learning how to contract the lumbar erector and transverse abdominus muscles, we can avoid lumbar injuries. These muscles are commonly referred to as part of the, "core." As we saw with the deadlift form yesterday, contraction of these two muscle groups controls proper low back posture and allows the hamstrings and gluteal muscles to contract and lift the weight from the floor.

Posted by: Darin Deaton

Comments (41) | Permalink |

WOD Blog

Thursday, October 01, 2009

WOD

Ten rounds for time of

15 GHD Hip Extensions

20 Sit-ups

25 Double Unders

Post time to comments

Student Endurance WOD

No WOD today, event day. Get out there and get-u-some Bethesda Athletes! Pace yourselves, run smart and kick it into high gear at the end.

The crew at the gym yesterday gave a good showing in the benchmark WOD, "Fran." There were several PR's and improvements in scaling and doing the WOD prescribed. Fran is all about managing the work at a pacing level that will allow your body to tolerate the metabolic "storm" that you are experiencing. The more you do it, the more you figure out as an athlete what that tolerance level is and what pace you should start the first round in. Ultimately, getting better is our goal, and we had lots of that going on.

For those gym members that are participating in the MUD RUN, please go to the CrossFit FTW Endurance link on the home page for instructions for the run practice at the Eagle Mountain Trails on Sunday. Also, after the run, we are meeting at our house for a post-WOD cool down and food. Instructions regarding the post-WOD activities are listed there also.

I will be posting into the tool box general Paleolithic nutritional guidelines for pre- and post-event/WOD training. You can use these general guidelines to assist with preparation, recovery, and recuperation. The more defined your training becomes, the more defined your nutrition and rest resources need to be.

Posted by: Darin Deaton

Comments (18) | Permalink |

WOD Blog

Friday, October 02, 2009

WOD

"Nasty Girls"

Three rounds for time of

50 Squats

7 Muscle-ups (scale with 3 ring dips/pull-ups for each muscle-up)

135 pound Hang power cleans 10 reps

Post time to comments

Student Endurance WOD

800 m run @ 70% tempo

50 squats

800 m run @ 80% tempo

50 squats

800 m run @ race/event pace

50 squats

Post time to comments, each run interval should be faster than the previous interval.

"These guys are obviously not nasty girls"

Nasty Girls Video

Good METCON WOD yesterday with core training. Everyone gave good effort. Also, Matt D. had not been in the gym to do Fran, so he decided to take a run at it. Run he did! Matt D. posted a 4:46! The race is on now for someone in our gym to get a sub-four minute Fran time.

For all Team Endurance members, don't forget to come to the run practice 4:30 pm @ Eagle Mountain Park on Sunday 4th and then the post-WOD cool down at the D-man's house afterward. Information is posted here on the home page through the CrossFit FTW Endurance link in the left hand column.

Posted by: Darin Deaton

WOD Blog

Saturday, October 03, 2009

WOD

For time

800 meter run

Knees to elbows 20 reps

400 meter run

KB Swings 1.5/1 pood 40 reps

200 meter run

Sit-ups 60 reps

400 meter run

Squats 80 reps

800 meter run

Post time to comments

Drill Sargent "Clay-ton" giving Miles his Orders!

Several people have asked me why when we do a high intensity WOD we can sometimes get nauseated and or vomit? The simple answer is blood flow. When your body is stimulated by a large amount of work that requires the shunting of large volumes of blood to the extremities, there is a reduction in blood flow to the GI tract. The stomach basically shuts down in its' ability to process foods consumed.

When this occurs, your body realizes that it does not have the blood flow needed to process its' food contents. So, it then decides to release these contents in the form of vomiting. The way to help combat this response is to limit the intake of foods that could make this physiological phenomena worse. Foods that are low in fiber, easily processed and consumed no sooner than two hours before a WOD are best. Also, foods that are low in glycemic value and simple in their chemical make up. To get some good guidelines to nutrition for training, go to the toolbox link and click on the Paleolithic nutrition link for training. Happy eating!

Posted by: Darin Deaton

WOD Blog

Sunday, October 04, 2009

WOD

Rest Day

CrossFit Endurance team Run Practice @ Eagle Mountain Park 4:30 pm and cool down post-WOD @ D-man's home base.

You got to love' em! If you are lacking in your performance in, running, kettle-bell swings, squats, pull-ups, sit-ups, GHD's, olympic lifts, power lifts, climbing, wall ball, push-ups, muscle-ups, oh that's almost everything, look to the core and hips! I have been thinking about what is the greatest combined muscle synergy, that if everyone had a better one their performance would go through the roof, the hips and core muscles are the most likely target.

At lunch earlier this week, Dutch Lowy and I were talking about CrossFit and overall athletic performance. I asked him how I could improve my olympic lifts. I already knew the answer because he has told me several times. Duh, for the D-man! Getting the average athlete to accept, both physically and mentally, heavy loads through the core and hips is crucial to improving their overall performance capacity. So, that leads us to the question of which muscles are the primary movers for lifting heavy loads? The hip extensors, flexors, knee flexors, extensors, and abdominal and lumbar muscles. If you have noticed lately, our WOD's have been hip and core intensive. Get used to it! I have always focused on the core in our physical therapy population and have found it to be the single weakest area of all patients. We just lose it over time. Without specific, purposeful training, these musculature get progressively weaker as we age.

So, get ready! My goal is not to create big butts. But, it is to create strong ones! I can remember Michele asking me once where my rear-end disappeared to? And then I looked in the mirror and realized she was right. It had dwindled away due to a lack of attention, old age and un-purposeful training. Well, not anymore! So, let's all join the fight against sagging, flat, weak and just downright pitiful posteriors!

Posted by: Darin Deaton

WOD Blog

Monday, October 05, 2009

WOD

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk/Split Jerk 5-5-5-5-5

Post loads to comments

Student Endurance WOD

4 x 800m with 2 min rests in between, after 2 min rest 50 squats and ten burpees. Hold times between each 800m interval to within 5 secs of prior time.

Post interval times to comments

Posted by: Darin Deaton

WOD Blog

Tuesday, October 06, 2009

WOD

For time complete the following

Run 1600 meters with 50 squats being done every 400 meters

4 rounds of;

15 Pull-Ups

20 Wall Ball 20/14

25 Sit-ups

Row 1600 meters and then run 1600 meters

Post time to comments

Student Endurance WOD

AMRAP in 25 minutes of

Row 400 meters

20 Sit-ups

40 Squats

Post number of rounds to comments

"Proof of Power"-The explosive movement of the Snatch, thanks Athena!

Posted by: Darin Deaton

WOD Blog

Wednesday, October 07, 2009

WOD

"Jackie"

1000 meter Row

Thrusters 45# 50 reps

Pull-Ups 30 reps

Post time to comments

Oly WOD

Snatch 70% 2x5

Snatch Pulls 85% of snatch 3x5

Snatch push-press 70% 4x5

Post loads to comments

B. Lee and a MB- "That MB will never be the same again. It is supposed to be grey/black!"

Every now and then as part of our regular training we need to test the limits of the edges of the "Bell Curve." If we train for GPP (general physical preparedness) and we are only training in one mode, we are missing the moment. So, by training in different time demands we can maximize our ability to handle broad based time and modal demands. This is what we experienced with yesterday's WOD. Great effort by all! Keep in mind that your goals are our goals, but sometimes we have to be shown what we can tolerate! We should re-name you guys the, "A Team." Keep up the good work.

Posted by: Darin Deaton

WOD Blog

Thursday, October 08, 2009

WOD

Romanian Deadlifts 3-3-3-3-3

Rest 5 min

Post loads to comments

For time;

20-18-16-14-12-10-8-6

Double unders

Box Jumps 20"

Post time to comments

Student Endurance WOD

Run 4 x 800 m 90 sec rest in between

1-85% tempo 2-90% tempo 3-95% tempo 4-All Out Effort

Post times to comments

Fight Gone Bad IV box jumps - Julie & Lance

"Jackie" came and visited the gym last night, but you guys schooled her! Way to push for PR's!

Viewpoint on Exercise: There are many ways to view exercise intervention. Some people see it as a walk around the park. Others think that riding the bike around the neighborhood is exercise. But I view it as a specific athletic endeavor meant to cause a specific physiological response. It should be purposeful, driven, results oriented and fun. Exercise can and should be as powerful as any other prescription. The specific programming should be designed to illicit the human response that is desired to bring you closer to your fitness goals. With that being said, I will ask each one of you, how are you doing with your CrossFit prescription? Are you feeling stronger, have more energy, better focus at work, more drive,have soreness that resolves in 1-2 days after training and reaching your fitness goals regularly? Or, are you tired, lack focus, sore all the time with no reduction in soreness, weak, restless at night and can't sleep? The first question reveals to us the signs and symptoms of training with adequate recovery and response to training. The second question expresses the response of someone who is potentially over training. Remember, that when you are training your body needs adequate nutrition, rest (sleep), and recovery time. Without these variables, your body cannot do it's job. Listen to your body...

Posted by: Darin Deaton

Comments (29) | Permalink |

WOD Blog

Friday, October 09, 2009

WOD

Five rounds for time of

20 KB SDLHP 2/1 pood

15 Shoulder Press 75/45

10 Toes to Bar

5 Ring Pull-ups

Post time to comments

Student Endurance WOD

Rest Day

T-rex in D.C.- He sent this pic because of the strength of this statue's hips and back. Love the power it represents!

Love us some RDL's! Great isolation of the hamstring/gluteal muscles. The combination between heavy strength work and then conditioning is where it's at. Keep working on those double unders. Developing skill movements takes time sometimes away from the gym. But, with only a few minutes each day, you can work on skills like double unders.

Check out the CrossFit Fort Worth Endurance link to the left and read the story from a visitor we had in our gym last Saturday. Bill is a tri-athlete that did the Mud Run last year and had a great story. Thanks Bill!

Posted by: Darin Deaton

WOD Blog

Saturday, October 10, 2009

WOD:

OH Squat 1-1-1-1-1-1-1
Rest 3 minutes
4 rounds for time:
Handstand push ups 5 reps
Knees to elbows 10 reps
Ring dips 5 reps
Post loads and time to comments

Shout out to the AM crew! Love me some knees to elbows!

Constantly varied = activities which cover a broad range of modal demands (Met Con, Strength, Combinations, Short Duration, Longer Duration, and in between)
Functional movement = no isolation of joint movement, but compound movements that translate to or mimick everyday function
High intensity = heart pounding, sweat pouring, laid out afterwards, and feeling GREAT to be able to do anything you want the rest of the time
That is Crossfit: "Constantly varied functional movements at high intensity". We hope to be hitting all of theses things EVERY week. So make sure if you miss some workouts that you are balanced between Met Con and Strength, short and long workouts for the BEST results. See you all in the gym.

Posted by: Darin Deaton

Comments (6) | Permalink |

WOD Blog

Sunday, October 11, 2009

WOD

Rest Day

Congrats to Pam for joining the rip club!

For all of you who want to go for a run today in the nice weather, the Mud Run Gang is going to be out at Eagle Mountain Park at 3:30 pm. For details, contact Elisabeth. There should be some good mud from all the recent rain. Enjoy!

Posted by: Darin Deaton

WOD Blog

Monday, October 12, 2009

WOD

2 rounds for time:
Run 800 meters
Rope Climb - 1 ascent
Run 800 meters
Pull ups - 20 reps

Post time to comments.

Student Endurance WOD:
2 rounds for time:
Run 800 meters
25 squats
Run 400 meters
25 lunges (each leg)

Get ready for some running!

This weekend I was talking with some of our members about stretching, and here are some thoughts that came out of that conversation:
1) DO IT EVERY WOD! Sometimes, when we are running late, we think that we'll just cut our stretching time short. I think that those who have done this can live to say they regretted it. Stretching is important to make sure that your movements are correct and you don't get hurt.
2) Do it when you are somewhat warm. Hop on the rower and row a moderate 500 meters, or jog a quick 400 meters to get your muscles warm. Your body will respond to stretching better and you will get more out of it for that WOD and long term.
3) Do your static stretching first then move on to dynamic stretching when you are warm and somewhat loose. Dynamic stretching can be great to prepare your body for fast, explosive movements, but NOT when your muscles are cold and tight.
4) Hold your static stretches a MINIMUM of 15 seconds. That means if you are counting, you should probably count to 30 in case you are counting fast (which most people do). You can actually "stretch yourself tighter" due to a stretch reflex that your body has to protect your muscles from injury. If your muscles get a quick stretch or a stretch beyond your physiologic limitations of the muscle, the muscle will tighten to protect itself. This is not the response you are looking for with a stretch.
5) Do it after your WOD. Most of us just want to lie there on the floor after the WOD, but when that passes, take just a few minutes to stretch again. You will find that to be a TOTALLY different experience than stretching before, and your body will take much more away from doing it when you are that warm and loose.

Posted by: Darin Deaton

WOD Blog

Tuesday, October 13, 2009

WOD:
"Nancy"
Five rounds for time of:
400 m run
95 pound Overhead squat, 15 reps

Compare to 4/03/09 and 7/15/09.

Student Endurance WOD:
Run 800 meters
Box jumps (18"/20") - 20 reps
Run 800 meters
Push ups - 20 reps
Run 800 meters
Sit ups - 20 reps
Run 800 meters

Check out Corey and our new member, Pete, going head to head on the rowers! Welcome to CF FTW, Pete.

Get ready to welcome back the Dman to the gym. Sounds like he and Michele had a great trip and he'll be ready to get back to training all of you! I know that being away makes us all appreciate the great group of athletes we have at Crossfit Fort Worth. Thanks to all of you for making our gym what it is. It would not be the same without the great community that has developed among all of our athletes. It is great to see you all encourage and push one another every day. It definitely inspires us as coaches. So thanks! Here's to another great day in the gym.

Posted by: Darin Deaton

WOD Blog

Friday, November 20, 2009

WOD

12-9-6-3

Step-Ups each leg 20" box back squat bar 95/65

Ring Dips

Deadlifts 185/135

Post time to comments
Compare to 8/27/09.

Check out that pose...and not the running kind!

D-man is out of town checking out a Crossfit Summit to get new ideas to make our box even better, so get ready for some squats and lunges while he is gone! Just kidding...or maybe not! You'll have to wait and see! Stay tuned for upcoming details about our first annual CF FTW Christmas party! We can't wait! Hope to see you all there!

Posted by: Darin Deaton