Workout of The Day

Thursday, March 12, 2009


Enlarge image

Just like Jesse is being launced by Patrick, CrossFit FTW has launced its website!!! We are fired up!!! Posted here is the CF HQ WOD. We are excited about impacting the fitness community of Fort Worth and surrounding areas. Our goal-Forging Elite Fitness for Life!

Workout of the Day

Friday, March 13, 2009

Five rounds for time;
155 pound Hang squat cleans, 9 reps
15 ft, Rope climb, legless, 3 ascents

Post time to comments



Hit the bottom of the squat and then power back up! Julie doing WOD.


Hang Power Clean Video Demo

Workout of the Day

Sunday, March 15, 2009

"J.T"

21-15-9 reps of;

Handstand push-ups
Ring dips
Push-ups





I learned that I didn't know squat about the snatch.  I have never seen a piece of PVC pipe be so affective at humbling what I would consider an elite group of athletes.  Coach Burgener and his staff showed us how it's supposed to be done.  See the attached picture to review the steps of the snatch, the Burgener warm-up progression and transferrable skills.  Wow, this is good stuf!

Workout of the Day

Monday, March 16, 2009

Rest Day

"Drillin for Skillin" - Coach Burgener

For movement training and memory, perform Burgener warm-up and transfer skills.

Set a goal to perform warm-up and transfer skills once a day even on MetCon WOD's.  Performing this training will increase the proficiency of all lifts, skills and prepare the athlete for more efficient movement during olympic lift development.

Workout of the Day

Tuesday, March 17, 2009

"Murph"

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1 mile run.

Darin and Michele visit CrossFit NYC-"The Black Box"

Post time to comments

Workout of the Day

Wednesday, March 18, 2009

Perform Burgener Warm-Up and Skill Transfer before WOD
Split Jerks

1-1-1-1-1-1-1 reps

Post to comments

Alternate WOD

5 Rounds For Time

12 - Overhead Squats 65#/45#
100 ft - Walking Lunges
20 - 20 " Box Jumps

Post time to Comments



After I was so graciously tortured by "Murph" last night it brought to mind how fortunate we all are to have the personal freedoms that we do.  I think sometimes we forget how costly our freedoms have been to others.  Take the time today to thank someone who serves in any role or capacity that maintains or protects your personal freedoms.  "To him much is given, much is expected..."

Workout of the Day

Thursday, March 19, 2009

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Alternate WOD: If not able to perform pull-ups work on transitional pull-up skills with assistive band, gravitron machine or jumping pullups.  Athletes can also perform alternate WOD posted below.

AMRAP in 20 minutes
400 m run
20 Kettlebell swings with 1.5 pood KB
20 GHD Back extensions

Missing your fitness goals? Check your diet.  The diet is usually the last stronghold of habit change that can take your fitness to the next level.  See the links on the homepage to learn more about healthy eating and how to balance good food with good nutrition!

Workout of the Day

Friday, March 20, 2009

Rest Day

Alternate WOD:
Perform Burgener Warm-up and Skill Transfer
CrossFit Journal-Burgener Warm-up Link
Run 5k

Pull-up System being built at CF FTW.  We can't wait to get on the thing and swing!
Post time to comments

Workout of the Day

Saturday, March 21, 2009

For time:

225 lbs Deadlift, 21 reps
Run 800 m
225 lbs. Deadlift, 15 reps
Run 800 m
225 Lbs Deadlift, 9 reps
Run 800 m
Post time to comments

Deadlift Technique Link

Refer to the deadlift technique link for proper execution of the exercise.  If you have not performed deadlifts before, go light in weight and scale to your individual needs. Form is more important than resistance!  Good mornings may also be substituted for the deadlifts with body weight, double reps.

Workout of the Day

Sunday, March 22, 2009

"Lynne"
Five rounds of max reps:
Body weight bench press
Pullups
Post reps for both exercises in all rounds

Alternate WOD:
Four rounds for time:
50 lbs bag carry for 100 feet
10 Kettlebell swings 1.5 pood(use 50 lbs. dumbell if no kettlebell available)
20 Sit-ups
10 Pistols (one legged squats, 5 on each leg alternated)

CrossFit NYC - "The Black Box"
I have been asked many times what makes CrossFit so powerful?  Why should I do CrossFit?  The answer sometimes even confuses myself. What makes CrossFit work is the constant variation of tasks chosen and then combined together at high intensity.  By using gymnastics or body weight exercise, olympic lifts and endurance tasks such as rowing or running, we are able to develop results that traditional training cannot.  One of the keys for me is the constant variation.  As humans, we like routine, but routine in training can be the killer to development and growth.  Don't get me wrong, we need to develop habits and routine helps us do that, but sometimes we get into the habit and don't then challenge ourselves to go to that next level.  We all like to rise to a level of comfort and then sometimes stay there. When you walk into a CrossFit gym, it does not look like much.  The power of CrossFit is in the movements, people, and programming of the workouts. CrossFit gyms focus on high quality training, low coach to student ratios and results. It is that simple! 

Workout of the Day

Monday, March 23, 2009

"Karen"
For Time:
150 Wallball shots, 20 lbs ball
Post time to comments

Yesterday we did the alternate WOD and I could not be more proud of our team!  Keep up the hard work and it pays off.  The road to us reaching our goals is full of obstacles, but better to be on the road to somewhere than nowhere!

Workout of the Day

Tuesday, March 24, 2009

REST
or
If you are really adventurous and you want to see where your fitness is, do the following Baseline Fitness Test:

For Time :
1 Round
500 m row (substitute) with 500 m sprint if no rower available
40 squats
30 situps
20 pushups
10 pullups
Post time to comments below
So, how did you do?  Want to know how you compared to other athletes tested?
Contact us, comment, or discuss on the forum and we will respond!

Watch for pictures tomorrow.  The pullup bars are done! Painting starts tomorrow!

While we are in NYC I thought I would get a comment from Don Imus on CrossFit, but he thought it was too controversial to comment, Ha!

Workout of the Day

Wednesday, March 25, 2009

Front Squat 3-3-3-3-3 reps
Post load to comments

Alternate WOD
3 Rounds for time:
40 Push Press (65/45 lbs)
30 Squats
20 Ring Dips
10 Double Unders
Post time to comments

Workout of the Day

Thursday, March 26, 2009

Four rounds, each for time of:
800 m run
Rest as needed between efforts
Post time for each round to comments

Alternate/Scaled WOD:
Four rounds, each for time of:
200 m run/200 m fast paced walk
Rest as needed between efforts
Post time for each round to comments

Workout of the Day

Friday, March 27, 2009

10 Rounds for time of:
10 Pullups
10 Ring Dips
(Substitute 3 parallete dips if rings not available to every one ring dip)

Alernate/Scaled WOD:
10 Rounds for time of:
5 Pullups
5 Dips or assisted Dips with bands
Post time to comments

Gym is painted and equipment being moved in today, over the weekend and next week!  Remember on all of the workouts to scale them to your ability.  The WOD as prescribed should only be attempted by those who have experience with CF and know their ability can handle it.  Intensity is the key! Train to "your" limits!

Workout of the Day

Saturday, March 28, 2009

Rest Day
Alternate WOD:
"42"
2 Rounds for time:
42 squats
42 pushups
42 KB swings (45lbs/35lbs)
42 situps


"This team Rocks"
Wow! Was I suprised when my staff at one of our clinics, Riata Therapy Specialists, decided to suprise me with a Happy Birthday WOD and lunch.  I also received a therapeutic 1 hour massage.  CF is great for fitness but can get you all torqued out!   The WOD was programmed by Tina and is in recognition of the 42 years I have lived on this big blue/brown ball we call planet earth.  You know, statistically the majority of my life is over, bummer!  I have been so blessed with family, friends, rewarding life work and future. Everyone delivered on a great workout, and I would like to officially name this workout, "42-Bday WOD." Come join us each day for great WODs and a supportive athletic community environment!  There is nothing like training in a group or class setting. The support, intensity, and dynamics are awesome!  "Iron sharpens Iron...." We are also now on the CrossFit.com and Affiliate Blog website under Haltom City, Texas.

Workout of the Day

Sunday, March 29, 2009

Alternate WOD:
AMRAP(as many rounds as possible) in 20 min
5 pullups
5 pushups
5 knees to elbows
5 burpees
Post time to comments

Gym flooring is complete!  While we were working we had to get some "squat therapy" into the mix.  This is Troy our first official member!  Way to go Troy.  He has been CF at home and working with me to develop better back strength for CF.  He is old like me but fired up about getting into the best shape of his life! We are scheduling intro-sessions so contact us ASAP to get started.

Workout of the Day

Monday, March 30, 2009

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max reps Pull-ups
Post number of Pull-ups completed each round to comments


First WOD done in the gym today! Troy did a great job with high intensity and lots of respect for those knees to elbows.  Troy and I have been friends for over 26 years and it just seems like yesterday since we met.  He has been a constant friend and confidante.  I would definitely serve in the trenches with him, and I know he would always have my back.  Training together is going to be great and only serve to develop a stronger bond and age gracefully. Built some new paralletes and they work great. The gym is coming together.  By the end of this week, we should receive all of our equipment and be ready for training.  Call to schedule an intro-session! 

Workout of the Day

Tuesday, March 31, 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments
Alternate WOD:
30 Sit-ups
25 Deadlifts (135lbs/95lbs)

Crossfit-"Constantly Varied, high intensity, functional movement." What is high intensity? I had this questioned asked to me recently.  High intensity is the ability to take training to a level where you feel you have given everything you have got! What is high intensity for one athlete may not be for another.  The intensity needs to be at a level where the athlete has the awareness that their efforts are at their maximum potential for that particular day, training session or moment in time. If I have an athlete is doing knee pushups, and scaling a workout and still giving me all they have got, that is high intensity.  If I also have an athlete that is doing a PR on Fran of 2:00 and giving me all they have got, that is high intensity. We can see physiological signs of high intensity during training, elevated heart rate, sweat, acceptable breaks in biomechanics and muscle failure or stamina loss. Note to self, I am not concerned where an athlete is at in their ability to do a prescribed WOD as long as their effort and work ethic exhibits, "high intensity." Through training, time, physical and psychological development, and support of the CF family, any athlete can reach their goals!

 

Workout of the Day

Wednesday, April 01, 2009

Rest Day

Workout of the Day

Thursday, April 02, 2009

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Alternate WOD:
For Time 150 KB swings (1.5 pood or 50 lbs./35 lbs.)

Workout of the Day

Friday, April 03, 2009

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

"Leave it on the Bar"

I would like to thank Patrick Neuwirth for making our pull up bars look so fine!  Patrick is a local metal artist that creates some great work!  He and his wife Tina, my business partner, have been working on the gym and it is looking great! Thanks again Patrick for the final finish look!

Workout of the Day

Saturday, April 04, 2009

Hang power clean and jerks  1-1-1-1-1-1-1 reps
Post loads to comments

We will be doing an alternate WOD that can be scaled at the gym this morning between 8-9 am sometime.  Our equipment has arrived and we are ready for full blown training! Classes are forming and we are scheduling intro sessions! Come by and see us or call to schedule an intro-session!

Workout of the Day

Sunday, April 05, 2009

Rest Day

What a great weekend we have had!  We had two separate groups perform the WOD, and Patrick Waters did a PR on his clean and jerk @ 215 lbs. Thanks to everyone for helping out.  Check out the new pics in the gallery link! We will also be posting more information about our memberships due to requests from people visiting the site.  Class and open gym times will also be posted on Tuesday of this next week.

Workout of the Day

Monday, April 06, 2009

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.

Workout of the Day

Tuesday, April 07, 2009

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Alternate WOD:

JT

21-15-9 reps for time

Handstand push-ups

Ring-Dips

Push-Ups

Workout of the Day

Wednesday, April 08, 2009

Run 5 K

Post time to comments.

Founders Membership Package offering! See the membership section of our website.  Great opportunity for training at a cost effective price! Also we have posted pricing of our membership packages and more details.  Contact our office if you have questions. A calendar of Elements of Fitness and crossFit classes will be posted later today. Contact us to schedule for the Elements of Fitness class to get started after your intro-session and baseline.

We had several Intro-sessions and baseline tests yesterday. Congrats to everyone who participated in an intro-session! We had some great intensity and are excited about the addition of several members. Way to go Brian! Brian had the fastest time today! Brian is a long time friend and brings great intensity to every training session.  Next time you see Brian in the gym give him a hi-five and find out more about him!

Workout of the Day

Thursday, April 09, 2009

Rest Day

Today would normally be a rest day if you follow the main CrossFit HQ WOD schedule.  We will have open gym time at 6:00 pm this evening April 9th for anyone who wants to come to the gym and do a WOD or just see the gym!  We also have scheduled the first Elements of Fitness Class this Saturday April 11th @ 8:00 am.  If you are a new member, you need to schedule for this class.  We will also do a WOD after the Elements Class. Go to the Calendar tab under the Schedule and Classes tab and get set up to start your CrossFit journey!

We are having great response from the local CF community, so keep it coming!  Thank you for posting on the comments in our blog.  The blog creates an environment where we can all converse and promote the well being of others.  Give yourself a hi-five for being active and helping others by giving them a word of encouragement! We all need it sometimes.

Workout of the Day

Friday, April 10, 2009

"CrossFit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

For more information on CrossFit Total, go to www.crossfit.com

Alternate WOD:
3 Rounds for time
"Helen"
400 meter run
1.5 pood (50 lbs) kettlebell swing, 21 reps
Pull-ups, 12 reps

Check out the What's New Section of the website to learn more about our GRAND OPENING, May 16th!
Wow! We had a great open gym WOD last night. Don't forget to schedule for the Elements Class tomorrow if you are ready to get started! All members need to have the Elements classes before starting regular class schedules.  Also, remember there is another Free WOD tomorrow morning! Thanks to everyone who has helped the gym have a great first week.  Go to the gallery for more pictures. See ya!

Workout of the Day

Saturday, April 11, 2009

Three rounds for time:
Row 500 meters
21 burpees
Run 400 meters
Post time to comments

"Trainers Train"

If you think we don't torture ourselves as much as we like to torture you, check out this after WOD shot! What can you say about High Intensity, constantly varied, Functional movement! It rocks! Today is our first Elements Class and we will be starting at 8:00 am sharp and then @ 9:30 am +/- we will have another FREE WOD for open gym.  Come and train with us, it's a blast! Also, check the calendar as new gym times and classes will be posted this weekend.

Workout of the Day

Sunday, April 12, 2009

30 Muscle-Ups for time
If you cannot do muscle ups, do 120 pull-ups, 120 dips
Post time to comments

Happy Easter! Take time to enjoy your family and celebrate the life of Christ!

Great group for our WOD this morning! "Cindy" was their nemesis today. We also had 4 members attend the Elements of Fitness Class 1.  Thanks to everyone for giving their best and "leaving it on the bar."

Workout of the Day

Monday, April 13, 2009

Rest Day

Alternate WOD:
21-15-9 reps for time
Push press 95#/65#
Wall ball 20#
L-pull-ups


Tina, Amanda and Shelly after baseline test
Sometimes it is difficult to take that next step to change something in our lives that we need to change.  The biggest challenge sometimes is getting started. Get started "today" doing something small that could affect your future tomorrow! Practice delayed gratification when it comes to your fitness, it works!
Check the calendar for new classes posted!

Workout of the Day

Tuesday, April 14, 2009

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments  - Scale all exercises as needed to meet your own lifting capacity and fitness level. Perfect the movements before using too much weight and producing poor form.

Alternate WOD: Five rounds for time of:

155 pound Deadlift, 12 reps

Kettlebell swing, 9 reps 53lbs/30lbs

Handstand Push-ups, 6 reps

"It's all about the climb!"

We had an interesting discussion recently about goal setting and getting from one point to the next. Take time to value the journey or the climb. The destination will arrive, but don't mis the journey along the way! Value the time, work and effort that it takes you to reach your goal. I promise you, you won't want to miss this time! Have a great day!

Workout of the Day

Thursday, April 16, 2009

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

Congrats to Aaron and his wife for having a baby girl this last weekend! He even showed up to train on the Monday after the birth. Aaron is one of our Nation's finest serving in the Navy as a Flight Engineer.  Thanks for all you do Aaron to preserve our right to live in a free nation!

Workout of the Day

Friday, April 17, 2009

Rest Day HQ

Alternate WOD
3 Rounds for time;
400m Run
21-15-9
Pullups
Squats
Dips
Post time to comments

WoW! Thanks to Patrick Neuwirth for building us this killer sign! We are so pleased with the sign.  Patrick is Tina's husband and is an incredible metal artist with a studio in Keller, Texas. You go Patrick! Also, thanks to Jennifer and Sergio for doing their intro-sessions yesterday and congrats for being our newest members!

Workout of the Day

Saturday, April 18, 2009

HQ WOD
100 Inverted Burpess for time
Post time to comments

CFFTW WOD
For time;
1000m Row
followed by
21-15-9 reps
135 lbs. Front Squat
Back Extensions
Post time to comments

Who says squatting is not functional and should not be done below the parallel?  Here is Jesse in action! Our bodies know what they want to do, we just forget how to do it.  Returning to functional movements is key to health.  That is why we teach the Elements of Fitness class! We are adding classes quickly.  Congrats to all the new members, welcome!

Workout of the Day

Sunday, April 19, 2009

HQ WOD
"Angie"
For time complete;
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments


Rock on!!! We officially have our name on the building and it is awesome!!! Thanks again to Patrick of Iron Chinchilla Design Studio for his metal artwork. Also, thank you to Richard Haenke and Matt McCraney for their help in hoisting this thing up.  Talk about CrossFit and how it applies to functional life.  This sign is made out of cold roll steel and was a mother to get up onto the building.  The sign was custom designed by Patrick and it fulfilled our vision of the image we wanted to create! We believe that elite fitness is "forged." Just like this metal is forged, so are our lives.  What does not destroy us, makes us stronger!
Check out the Gallery for new pictures created from this weekend.  We had a great day yesterday of two Elements Classes 1 & 2, and an open WOD.  We are nearing the end of our Founders Membership offering.  The first two weeks of our gym opening has been a whirlwind.  Our membership is growing and things are only going to get better. Check the schedule out for new classes posted! We can't wait to see our athletes develop and help them meet their fitness goals! Our passion is your fitness!

Workout of the Day

Monday, April 20, 2009

HQ WOD
Back Squats 3-3-3-3-3 reps
Post loads to comments

CFFTW WOD
3 Rounds for time
25 Deadlifts 185lbs
20 GHD Situps
15 Double Unders
Post time to comments

"Special Friends" Richard Haenke and Debra Bowen
Thanks to Richard, also known as "Chapper Sr. and Debra for coming up Saturday.  Richard completed the Elements of Fitness Class 1 and Debra did an intro-session and completed her baseline.  Way to go Debra! These are special friends and colleagues.  They are the type of people that do what they say and say what they do! Congrats to these two for starting out at CrossFit Fort Worth. We are glad to have ya!

Workout of the Day

Tuesday, April 21, 2009

HQ WOD
Rest Day
CF FTW WOD
Four rounds for time
Run 800m
50 Squats
Post time to comments

We are having an added Elements of Fitness Class 1 today at 5:30 pm.  If you are a new member and you have not had elements training classes, please contact the office to schedule your classes. Welcome to all the new members!

Workout of the Day

Wednesday, April 22, 2009

HQ WOD
Deadlift 1-1-1-1-1-1-1
Post Loads to comments

CF FTW WOD
Four rounds for time
5 Burpees
10 Wall Ball 20#
10 Pull-Ups
5 Ring Dips
Post time to comments


We continue to grow, grow, grow!  We had a great WOD yesterday.  Our classes are filling in and members are being added daily.  We are working on increasing our class schedule but we need your help! Tell your friends, family members and co-workers to come CrossFit with us!  Also, check out the gallery as we have added a Members section that will have the pictures of all of our members.

Workout of the Day

Thursday, April 23, 2009

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Alternate WOD:

Scale the HQ WOD to 20 reps for each exercise activity

Post time to comments

"Pierce meets Pukie"

Congrats to Pierce for getting the chance to meet Pukie during his baseline! Pierce gave extra effort during the baseline. He definitely won't have a problem with intensity when CrossFitting.  Again, great intensity Pierce!

Workout of the Day

Friday, April 24, 2009

"Michael"
3 Rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments

CrossFit Fort Worth's "First Family" the Martins

The Martins are our first family to join and boy did they rock the house yesterday! Clayton is a Level 1 CrossFit Trainer and has been training in his garage for the last 3 years.  He and his family enrolled, and they have all done baselines with us. His wife Jamie, oldest daughter Shelby, and Brooke all had baselines right at 7:00 and below. Clayton had a PR on "Filthy Fifty" that kept us all on our toes.  These guys are going to be great to train and bring that family atmosphere we want at CrossFit Fort Worth. I think you'll be seeing them on the leader boards often. Congrats to the Martins for being our first family!

Take a look at the Member Highlight in the left column and newly added members in the gallery!

Workout of the Day

Saturday, April 25, 2009

HQ WOD
Rest Day

CF FTW WOD
Tabata Something Else
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following;
Pull-Ups, Push-Ups, Sit-Ups, Squats
Score by total number of reps

"Train with your Brain not just your Brawn"

Everybody enjoy your elements classes or WOD today.  I will be at the Exercise Certification at the Fort Worth Police Academy. We are seeing great growth, so continue to talk it up with your friends and family!  We will be adding classes this weekend to the schedule.  Have a good one!

Workout of the Day

Sunday, April 26, 2009

HQ WOD
Three rounds, 21-15-9 reps for time of:
95 lbs Squat snatch
Chest to bar Pull-ups
Post time to comments



Please read this! Since several of our members are new to CrossFit, I felt it appropriate to discuss the importance of journaling.  CrossFit exist today due to countless comments, journals and communication between the community of athletes that have used it as their training method. The CrossFit Journal is a great example of compiled data, experiences and information that exist because someone chose to reocrd it. 

Journaling and logging your workouts (WOD) is pivotal to the success of your experience as a CrossFit athlete. I have heard it said, " if it is worth doing, it is worth writing down." Recording your experiences give you the ability to track your progress, determine patterns of weakness, develop accountability, determine what training modes are most effective, etc, etc, etc....... This is why we give all of our members a tool, The Performance Journal, at their first Elements Class. This tool allows you to record your experiences as they occur.  Memory is great, but for most of us it appears to have its limits.

So, use your Performance Journal.  Bring it to your WOD, record it, and then track your progress over time.  Also, journal your nutritional habits.  Nutrition can be the single most overlooked area of training influence.  We will discuss that on another day.  If you need help using your journal, please let your coach know so that we can be effective in helping you reach your fitness goals! We will be looking for those journals at the gym!

Workout of the Day

Monday, April 27, 2009

HQ WOD:
Five Rounds for time of
95 lbs. Sumo deadlift high-pull, 21 reps
21 Ring dips

CF FTW WOD:
For all new members that have not established PR's for body weight exercises, ie/ pull-ups, sit-ups, dips, push-ups, squats, etc...we are going to devote time to establishing these values for historical data collection and progress tracking. To evaluate where you are at, it is important to know where you have come from!  We will do this in the WOD's this next week and record the values within the Performance Journals.  Adequate rest intervals will be given in between exercises.  Don't worry, you will still feel adequately challenged by the baseline establishmnet of your CrossFit data! We look forward to using this data to assist you in your fitness endeavor.

Matt does 100 Inverted Burpees and then does the, "Hang the Sign WOD!"

Workout of the Day

Tuesday, April 28, 2009

HQ WOD
Shoulder Press 1-1-1-1-1-1-1 reps
Post load to comments

Alternate WOD
For those members that have not performed personal max for body weight movements, we will be doing that today. Pull-ups, Squats, Sit-ups, Dips, HSPU, and Push-ups. Again, historical data gives us a greater perspective of our journey!

CHECK THE VIDEO LINK ON THE HOME PAGE! We will be posting new links to videos in our video gallery on a regular basis for information, skill training, motivation and just down right fun!!! The first video link posted is a great historical perspective on where CrossFit started and where it has gone. Simply put, there is not another training system out there that can give us the results that CrossFit generates.

   "Lookout volleyball players, 
     this girl is getting ready"

Workout of the Day

Wednesday, April 29, 2009

HQ WOD
Rest Day

CF FTW WOD
Four rounds for time;
500 meter row
15 GHD Sit-ups
10 Overhead Squats

Post time to comments


We are working on adding classes to the schedule calendar!  If you have a particular time during the day when you would like to see classes added, please comment on the WOD blog or contact us directly.  Proposed added class times are, Tues/Thurs at 6:00 pm and/or possibly a later morning class also on Thursday at 8:00 am.  Thanks for your input, it matters!

Workout of the Day

Thursday, April 30, 2009

HQ WOD:
"Elizabeth"
21-15-9 reps of:
Clean 135 lbs
Ring Dips
Post time to comments

CF FTW WOD:
21-15-9 reps of:
Medicine Ball cleans
Dips
Deadlifts
Post time to comments

Corey, Aaron, Clayton, Todd

Ashley "mighty mo", T-roy, Jenn

"Faces of CrossFit Fort Worth"
Classes keep getting better and better!  Everyone is working well together no matter what their level and generating great intensity.  If I didn't know better I would think you had all drank the koolaid! If you have not given us feedback on the class schedule please do so.  We will decide Friday on the added class times for next week. Also, go to http://www.crossfit.com/cf-info/excercise.html#Oly and review the video demos of clean techn ique.

Workout of the Day

Saturday, May 02, 2009

HQ WOD
"Hansen"
5 Rounds for time of;
2 Pood Kettlebell swing, 30 reps
30 Burpees
30 GHD Sit-ups
Post time to comments

CF FTW WOD
AMRAP in 20 min
5 Pull-Ups
5 Burpees
5 20" Box Jumps
5 Handstand Push-Ups
Post number of rounds to comments

"Pony Tail GHD Sit-Ups"

Remember to mark your calendars for May 16th 9am-1pm for our Grand Opening!  We are giving away free food and stuff! Invite anyone who might be interested in CrossFitting. We will have a Demo WOD at 10 am that morning.

Workout of the Day

Sunday, May 03, 2009

Rest Day

For those members who participated in Elements 2 Class yesterday, here is your homework for the nutrition section;

1. Read the nutrition section of your performance journal
2. Familiarize yourself with the different macronutrients-Protiens, Carbohydrates, Fats and select 3-5 from eac group that you prefer
3. Go to the zone link and create a login and calculate your blocks
4. Journal your food in your performance journal
5. Work on eating smaller portions and more frequently 5-6x per day

Thanks to all of the members yesterday for giving their all in the WOD! Everyone did a great job for maintaining intensity and finishing strong! AMRAP workouts can be mentally daunting, but finding a rhythm and just keeping the body moving is the key.

 

SouthWest Regional Qualifier

Workout of the Day

Monday, May 04, 2009

HQ WOD
Front Squats
3-3-3-3-3 reps
Post loads to comments

CF FTW WOD
4 Rounds for time
Front squats 10 reps 95/65lbs
Kettlebell Swings 15 reps 1.5 pood
GHD Back Extensions 20 reps
Post time to comments

Congrats to Dutch Lowy for winning the Southwest Regional Qualifier for the 2009 CrossFit Games!

Workout of the Day

Tuesday, May 05, 2009

HQ WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CF FTW WOD
4 Rounds for time
400 meter run
5 Muscle-Ups
If you cannot perform muscle-ups, do 15 dips, 15 pull-ups to substitute for 5 muscle-ups.
Post time to comments

"Form first"-If you are new to CrossFit and do not feel comfortable with some of the movements used for the power and olympic lifts, work on your form with the PVC/Wood and progress to the bar.  Ask your coach to assess your form and if needed schedule a skill training.

We are working on posting two new classes and getting the details ironed out.  Thanks for being patient with us! Also, this week and weekend, if the weather permits, we will be doing outside WOD's out back.  Cant wait to test the great outdoors!

Workout of the Day

Thursday, May 07, 2009

HQ WOD
Rest Day

CF FTW WOD
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 and medicine ball weight to comments

"First Full Outdoor WOD @ CF FTW"

"Love me some Burpees"

"Love me some wall ball"

Way to go to our members! You rock!!! Check out all the new pics loaded in the gallery under classes.  Also, if we don't have your picture in the membership section yet, please let us know at the next WOD you attend.  We are fired up with how things are going.  Our membership spoke, and we listened! Starting next week, we will be holding a Tues/Thurs 4:00 WOD class for the Beginner-Intermediate members. Matt McCraney will be assisting us with those classes.  Matt is an Air Force Academy graduate, engineer, and level 1 certified CrossFit Coach! We are fired up about having him help us expand our schedule. Also, keep talking up the GRAND OPENING on MAY 16TH! Invite your friends and family. Click the link on the home page to get more details.

Thanks again for everyone's effort! You guys make it easy being your coach!
               

Workout of the Day

Friday, May 08, 2009

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Our WOD for Friday will either be Grace as prescribed or a scaling of it to work on skill mastery and movement patterns.  We ahve been working on medicine ball cleans, wall ball, thrusters, front squats, squats, deadlifts, etc, and these are all progressional movements to the compound movement of a clean and jerk. So, get ready to work on some Clean and Jerks, love me some olympic lifts! Form, form, form!!!

Also, Dutch Lowy is teaching a 6 week Olympic Lifting class at CrossFit Seven in the downtown area.  Dutch is obviously an accomplished CrossFit athlete and great teacher/trainer of the Olympic Lifting techniques.  He will hold class on Tues-Thurs evenings at 7pm starting approx. May 19th-June 25th. For more information, contact our office and we will get you in contact with him to schedule for the class.  The cost will be 150.00.


Patrick Water's Clean and Jerk PR

Workout of the Day

Saturday, May 09, 2009

HQ WOD
Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

CF FTW WOD
Four rounds for time of:
Deadlift 185 lbs
GHD Sit-Ups 20 reps
20" box jumps 20 reps

Post time to comments

"CrossFit makes me sleep like a baby"

Workout of the Day

Tuesday, May 12, 2009

HQ WOD
Power Cleans 1-1-1-1-1-1-1 reps
Post loads to comments

CF FTW WOD
1000 meter row followed by;
21-15-9 reps:
135 lbs. Front Squat
GHD Back Ext

Post time to comments


Grand Opening - 9am-1pm, Saturday May 16th!!!
Don't miss the 10:00 am WOD!
Also, don't miss the food, fun, and, "FRAN" WOD at 11 am!
Free t-shirts, food, sports stuff giveaways
and bounce house for the kids!

Workout of the Day

Wednesday, May 13, 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

"3-2-1 Go!!!!!!!!!!!!!!!!!!"

We have had some great WOD's this week.  New members are being added daily and everyone is working well together.  Check out the new counters in the office area, and again thanks to Patrick Neuwirth, Iron Chinchilla Design Studio, for the great metal art! 

Also, look at the What's New @ CF FTW section.  Dutch's seminars are posted there for reference. Contact Dutch or CrossFit Seven for the Seminar coming up on May 19th, or contact us @ CF FTW for the seminar in August. This is a great opportunity to work on Olympic lifts!

Workout of the Day

Thursday, May 14, 2009

HQ WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments
CF FTW WOD:
Four rounds for time of:
Overhead Squats 135# 12 reps
24" Box Jumps 12 reps
HSPU 5
Post time to comments

"AM"

"PM"
"Cindy's revenge"

WOW! What a great effort by all athletes yesterday both in the morning and afternoon classes. The dynamics of our groups are getting better everyday. Don't forget to come to the WOD at 10:00 am on Saturday morning for the GRAND OPENING! 

We will have lots of FOOD, GIVEAWAYS (speed ropes, t-shirts, membership discounts, and other sports accessories.) We will also have a new t-shirt design coming out this weekend and they will be available at the opening. 

Workout of the Day

Friday, May 15, 2009

HQ WOD
Rest Day

CF FTW WOD
Three rounds for time;
400 meter run
Overhead Heavy Bag Press 50 lbs 10 reps
Sit-ups 15-30-45 (increase reps by 15 each round)
Post time to comments

One more Day!!! GRAND OPENING Saturday 16th 9am-1pm!

Click on the link here on the home page in the right hand column to get more information.  Come and train in a team WOD at 10:00am and then participate or watch "FRAN" at 11:00 am.  Food, fun, Fit!!! 

Workout of the Day

Saturday, May 16, 2009

   
                                   

Thanks to all our membership who we now know as,



GRAND OPENING TODAY FROM 9am-1pm!!!

Come join us today for a tour of the gym, drawings for memberships,   t-shirts, sports training accessories, "Zone" friendly food, bounce house for kids, hanging out with members and real fitness!

10 am Team WOD:
In teams of 2 athletes complete 3 rounds for time,
Push-Ups 6 reps
Box Jumps alternating 9 reps
Thruster Medicine Ball Toss 12 reps
Squats 15 reps

Post time to comments-The top 3 winning teams will be awarded a prize!

11 am Exhibition WOD:
"Fran"
21-15-9 reps
Thrusters 95/65
Pull-Ups

Post time to comments

Workout of the Day

Sunday, May 17, 2009

CF FTW WOD
Run 2.5 k two times, rest 5 minutes in between each run
The goal is to beat your overall 5k time with two shorter interval runs
Post time to comments

Thanks to everyone who came and supported the Grand Opening!  We had a great turnout.  Thank you for supporting the community of athletes that represents CrossFit Fort Worth. It is a dream come true to have a community of athletes in our area that support the CrossFit model of training.  It is only going to get better!  We feel honored to have each member and commit to providing quality "true fitness." As a reminder, if you have completed Elements 2 Class, please see Tina or Darin to receive your free CrossFit Fort Worth T-Shirt.  By the way, how about the new T-shirt?

 

 

Workout of the Day

Monday, May 18, 2009

HQ WOD

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

CF FTW WOD
Same as the HQ WOD scale bench press and row as needed
Post time to comments


Tina and Marsha Crankin out "Fran" Talk about girl Power!

Workout of the Day

Tuesday, May 19, 2009

"Diane"
21-15-9
Deadlift 225 lbs
HSPU

Post time to comments

"Jumping for Joy at the Grand Opening"

Sorry for the problem with the Blog. But we are up and running again and hopefully we will stay that way!  Had a great workout yesterday.  Corey Doyle killed us all with a smokin "Hades" time of 14'18". Check out the leader board when you come in the gym next and get your name up there!!!

Also, check out the forum for tips on rowing technique.  Use the link to crossfit.com to further explain  proper rowing technique.   Also, on Saturday, directly after the open WOD time, I will teaching the progressions of the kipping pull-up.  This is a good chance to start working on em!  Well gotta go, elements class coming up here soon.  Thanks to everyone for the support and help this last weekend.

We will be closed Memorial Day!

Workout of the Day

Wednesday, May 20, 2009

CF FTW WOD
Four rounds for time of
Medicine Wall Ball 20 lbs 15 reps
Push Press 95 lbs 13 reps
Burpees 11 reps
Knees to Elbows 9
Post time to comments

"That's what I call chin over the bar"

Great WOD yesterday with everyone giving killer effort. Check out the leader board for "Hades" and Diane! As a coach, form is one of the most important components of crossfit training that we can impart to our athletes.  Keeping good form is crucial in producing maximum results in training and bringing the body to a level of stress that will produce and disruption in homeostasis and cause adaptation.  Our goal with every athlete is that we teach and learn proper form in all movements.  Then throughout the workout as form begins to transition from good to bad, we give each athlete input as to what they need to do to correct.  We want to take the athlete from good form to the form break and then control the lose of form throughout the training.  So, to start with bad form is not good, but to end with bad form may not be so bad! They key is consistency, safety and efficacy of movement.  Our bodies remember what we teach them, so let's teach them right. Perfect practice makes perfect! Have a good one.

Workout of the Day

Thursday, May 21, 2009

CF FTW WOD
Continuous Pull-Ups
Perform 1 pull-up the first minute, 2 the second, 3 the third, etc...cont until you can no longer complete the same number of pull-ups as the time completed.
Post the number of minutes completed before not being able to perform the reps required to match the minutes.

Skill work: Burgener Warmup and Transfer skills and medicine ball cleans.


Awesome site!

"I am so glad that I came to the 6am class, and I pay to feel this way?"

Yesterday's WOD was probably one of the hardest metcon WOD's since most of our membership started. I had great feedback as to how this WOD challenged each person's weaknesses.  CrossFit has a way of doing that! Use each experience to expand your mind as to what your body can tolerate. Learn your limits and challenge them. "People without vision perish..." Great effort by everybody! Congrats to Clayton for a killer time!

Workout of the Day

Friday, May 22, 2009

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

"Freedom is not free"

We will be honoring the heros of our nation who have given a great or ultimate sacrifice.  Let us not forget that there are those among us who daily put their lives in harms way to see that our life, liberty and property are protected!

Over the next three days we will be honoring our heros with the hero WODs! Michael is the first in a series of WODs that will challenge our hearts, spirits and bodies. Remember that when you are in the midst of your suffering, there is someone giving their "all" for our behalf!    MEMORIAL DAY WOD 8 am! Great day to meet other members that you have not already met due to different schedules.

Workout of the Day

Saturday, May 23, 2009

HQ WOD
Rest Day    

CF FTW WOD
J.T.
21-15-9 reps for time;
HSPU
Ring Dips
Push-Ups
Post time to comments

American Soldier in Afghanistan 2007-"No matter how tired, the cause remains!"

Thanks again to all of our soldiers serving today on our behalf.  If you want to make an impact today, go to the Operation Phoenix link on the home page and any CrossFit merchandise bought in the online store goes to support our military. The cause never ends!

Workout of the Day

Sunday, May 24, 2009

CF FTW WOD
Rest Day

We would like to say thank you to 2 of our members that are presently serving in the military and public service. Todd Roper is a firefighter for Arlington, Texas, and Aaron Russell is in the navy as a Flight Engineer and stationed at Carswell.  Thanks guys for all you do to protect our quality of life! Today is a rest day. Enjoy your family and friends. Tomorrow we will be doing our third hero workout Since Friday.  Get ready! After the WOD we will go get some grub. Thanks again to all who participated in today's WOD, JT or Michael, and gave their all!

Todd                                            Aaron

Thanks guys!!!

Workout of the Day

Tuesday, May 26, 2009

CF FTW WOD
4 Rounds for Time;
Kettlebell/Dumbell Swings 20 reps 1.5 pood
20" Box Jumps 20 reps
Back Squats 20-18-16-14 reps 185 lbs
Post Time to Comments


Thanks to everyone who did Murph! We had 13 athletes participate in the WOD.  This is the biggest WOD we have had except for the Grand Opening. Love it! The intensity of our athletic pool of talent is increasing every week. Everyone gave their all! Thanks for giving of your blood, sweat and tears as an act of sacrifice for our men and women serving in the military.

We are working on launching the new scheduling system, calendar, online store and payment system this week! Tomorrow will be the day we hopefully get the scheduling and payment system launched. We will keep everybody informed to our progress.

Workout of the Day

Wednesday, May 27, 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

"Now that I have puked, I feel so much better."

Great WOD yesterday! We are definitely going to have to come up with a name for that one. We should be launching the new schedule this week and automated payment. Please contact the office and give us your payment information if we do not already have it.  Thanks again for all your hard work!

Workout of the Day

Thursday, May 28, 2009

CF FTW WOD
"CrossFit Total"
Back Squat max
Overhead Press max
Deadlift max
Post total Score to Comments

"Nice overhead push press form, good extension"

We had a great WOD and great conversation yesterday.  We are about to go live with the new schedule and payment system.  There are some members which we don't have payment information from. Contact our office to give us payment information. Thanks again for all you do in and out of the gym!

Workout of the Day

Friday, May 29, 2009

CF FTW WOD

For Time complete:
14-10-6
KB Swings 1.5 pood
DB Thrusters
Pull-ups
Post time to comments

CrossFit Total "Totally April"

Serg lives up to his name! But we like to think of him as "Surge," as in Power!!!

We had a great group of athletes for CrossFit Total. Many of them had not done it before and those that had PR'd! I am so proud of each of these athletes. CrossFit Total is a good measurement of anaerobic strength capacity of athletes. Today we filled the whiteboard with new leaders for both the men and women! We will be highlighting a member in the What's New Section of the home page, and we are processing payments automatically now through our new POS software.  Please contact us if you have not already done so to communicate payment information for your membership account.

Forging Elite Fitness for Life!

Workout of the Day

Saturday, May 30, 2009

CF FTW WOD;
AMRAP in 20 minutes;
Burpees 5 reps
Hang Cleans 5 reps 95#
Pull-Ups 5 reps
Post number of rounds to comments

"Power through the middle"

Several athletes have asked me the inportance of doing the olympic lifts. Plain and simple, our goal is to develop power and power is what the olympic lifts are all about.  Developing that forceful movement with heavy loads through the range increases our ability to perform functional tasks with overwhelming superiority. Our goal is to make the athlete stronger and to deveop that strength safely and in an efficient manner.  Olympic lifts do that! Learning the olympic lifts is a skill that anyone can accomplish.  In August, we will be working with Dutch Lowy to perfect these lifts. Don't miss the opportunity to learn these lifts from one of the best! Contact our office if you want to reserve a spot for the 6 week Olympic Lifting Seminar.

Workout of the Day

Sunday, May 31, 2009

Rest Day    

"Ring Dip Rage and Rip"

Workout of the Day

Monday, June 01, 2009

CF FTW WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

"Clayton cranking knees to elbows!"

I was looking at this picture of Clayton doing knees to elbows and what a great example of the power of the shoulder closing mechanics! While actively pulling up with his hip flexors, he is actively pulling down with his shoulder extensors, lats, post deltoids, triceps, etc... So, when working to develop stronger knees to elbows, also incorporate the transitional skills for kipping by opening and closing the shoulder and generated the pivot of movement at the shoulder joint.

Workout of the Day

Tuesday, June 02, 2009

CF FTW WOD

3 Rounds for time;
800 meter run
100 ft walking lunges 45 lbs. barbell
Deadlifts 12,14,16 reps 185 lbs/135 lbs
Post time to comments

" After the "Barbara" Storm"

Way to go CF FTW members! You guys rock! Every athlete today gave great effort and intensity toward one of the Benchmark CrossFit WOD's, Barbara.  For many of our members it was the first experience with Barbara. Wow!!! Constantly varied, high intensity, functional movement.  Got to get me some!

Workout of the Day

Wednesday, June 03, 2009

CF FTW WOD

One round for time of;
Kettle Bell Swings 1.5 Pood 50 reps
Burpees 50 reps
Knees to Elbows 50 reps
Post time to Comments

"Intensity"

Workout of the Day

Thursday, June 04, 2009

CrossFit Fort Worth will go live with the new schedule after 3 pm today!!!

The schedule is located on the same web-page.  Navigate to the Classes/Schedule Tab, and then click on the calendar.  Once you are into the schedule, you will need to create a user account and then be approved to access the schedule.  This approval process is to insure the security of your information and the site.

The new scheduling software rocks! Some of the new functions will include, your own account to track information, scheduling for classes, seminars and special events, online store and more. In the schedule, you will be able to schedule recurring multiple WOD's without having to go to each day and then schedule. This should save you time! If you have any questions, don't hesitate to ask your coach or the staff at CF FTW. We look forward to better serving your needs through this application.

CF FTW WOD

1600 meter Run
Rest 5 minutes
800 meter Run
Rest 3 minutes
400 meter Run
Rest 1 minute
200 meter Run

Post time for each Run interval and total time for the Runs.

"No IPOD, no problem! Have Harley, rock the WOD!"

Great effort today with the WOD by all of our athletes!  Several members commented about having a problem or weakness that the WOD exposed. They seemed frustrated? CrossFit is designed to expose our weaknesses and improve our performance.  That is why we're here! 
Embrace your weaknesses, and wherever you find yourself struggling, take each challenge as it comes. It only gets better as you take your monster down one WOD at a time. In due time, you look back at your journal and go WOW!

Workout of the Day

Friday, June 05, 2009

THE NEW SCHEDULE IS LIVE! Once in the schedule, create a user account and then e-mail us at dld@riatatherapy.com.  We will then clear your account and verify it for use. This is going to be a great tool for us!

CF FTW WOD
"Jackie"
Post time to comments

"That must be a mis-print.  I think it says, Puke!"

We don't mess around with training. Our goal is to provide the tools and intervention needed to help all of our members achieve elite level fitness! Today, we will be receiving another shipment of new barbells, bumper plates, abmats, rings, bands and etc.... As we grow in size, so does our need for more tools of the trade. Also, remember to check out the new scheduling system and register for Dutch's Seminar on Olympic Lifting! Good work to all of the members that did the interval running yesterday. Keep up the good work!

Workout of the Day

Saturday, June 06, 2009

CF FTW WOD
4 Rounds for Time of;
Clean and Jerk 115 lbs 10 reps
Double Unders 20 reps
Sit-Ups 30 reps
Air Squats 40 reps
Post time to comments
http://library.crossfit.com/free/pdf/53_06_
Burgener_Warmup.pdf
(CrossFit Journal Link for Burgener Warm-up)


"Think you're tired after you train.  We never know what
we might be up against!"

For those who have tried to schedule for classes or the Olympic Lifting Seminar, you may have run into one of the following responses from the system; you could not finish enrollment until you completed elements training, you did not pay for a membership/series to schedule, or you did not have clearance to schedule. 

All of these responses will be resolved this weekend.  Continue to come to classes even if you can't schedule.  Your memberships are fine, and we have not loaded everyone into the system yet. Thus, it may not recognize you as having paid for a membership.  Also, if we do not have a credit/debit card on file for membership payment, we need to get that from you to set-up auto payment.  Thanks for your patience, eventually we will all love the new system!

Workout of the Day

Sunday, June 07, 2009

CF FTW WOD
Rest Day



Aaron Russell, CF FTW member, trains even while in transit to deliver supplies to our troops. 3-2-1 go, Aaron!!!

This is the first of many discussions and writings on Training, recovery, and the body's response to injury.

When we CrossFit, we are introducing to the body a "Shock and Alarm" stimulus that the body must respond too. The body has three phases of response during and after external stimulus or CrossFit Training; shock and alarm, adaptation, and super-compensation. When we perform CrossFit workouts, we are immediately requiring the body to respond to the applied demands through both local and systemic reactions. The body at the cellular and system level turns on certain functions of hormonal control, fuel transport and development to attempt to handle the tasks at hand. During the phase of shock and alarm, the body has homeostatic disruption. This presentation of stress causes emergency management for survival, is usually of short duration and can ellicit fitness decrement (loss of performance). Hans Selye MD was the scientist who developed the theory of this General Adaptation Syndrome in 1936. So, how does this apply to us as CrossFit athletes?

When we train, our bodies have to respond to the disruption in homeostasis.  This disruption causes our bodies to turn on it's local and systemic processes.  This allows us to begin the process of adaptation to handle the training stress. It is this shock and alarm response that we need to cause change to our fitness.  Many exercise programs simply do not ellicit the level of response required to significantly turn on these processes and cause growth at the level that CrossFit does. If we compare CrossFit to other exercise forms, most other exercise can be considered likened to a fire cracker, and CrossFit, the Atom bomb!

Workout of the Day

Monday, June 08, 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


Remember to visit the Forum for information on topics that relate to training. I recently posted a topic on Nutrition and will be adding to the posting throughout this week. We are working on re-tooling the homepage and navigation bar to be even more effective in being an information tool for our members. Also, check out new links added to the CF FTW Toolbox! The Toolbox will be where software tools, forms, etc...will be located.

Workout of the Day

Tuesday, June 09, 2009

CF FTW WOD
"Eva"

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Post time to Comments

Enlarge image

"Like father, like son. Shaping the concept of fitness of our youth."

Workout of the Day

Wednesday, June 10, 2009

CF FTW WOD
For time
Tire Flips 10 reps
Tire Jumps 50 reps
Tire Slammer (8#/10# sledge) 40 reps
Burpees 30 reps
GHD Situps 20 reps
Muscle-Ups 10 reps
Post time to comments

New Member, Clint, finishes a clean & jerk!

If you have logged onto the new schedule, you may have received one of several messages.  Let me assure you that we are working on getting everyone setup, but it does take time. Since we have had several different payment methods prior to going onto the system, we are loading people in as they go to auto payment. If you go into schedule and it asks for which membership you want, or it asks for you to pay, choose the schedule unpaid option. This will be resolved when everyone's payment information is loaded.

BTW, great effort today on EVA!  Eva is a tough benchmark WOD and challenges even the most metabolically conditioned athlete. So, keep up the good work!

Workout of the Day

Thursday, June 11, 2009

CF FTW WOD
3 Rounds for time of
500 meter row
20 Double Unders
20 Wall Ball 20 lbs
20 GHD Extensions
Post tme to comments

"Can you believe their making us do this?"
 

Workout of the Day

Friday, June 12, 2009

CF FTW WOD
AMRAP in 20 minutes
HSPU 5 reps
Pull-Ups 10 reps
Sit-Ups 20 reps
Post rounds to comments



Take the Burpee Challenge! You can catch up!

Workout of the Day

Saturday, June 13, 2009

CF FTW WOD
Back Squat
1-1-1-1-1-1-1 reps
Post loads to comments

Building the core of the squat is common to all CrossFiters. We all know how important it is to build the technique, proficiency and strength of the squat as an elemental movement to training. Think about it, without the squat, life changes drastically.  The functional application of the squat to growing older and being able to be independent is paramount. So when people ask why we work the squat so diligently, tell them life requires it! 

Workout of the Day

Sunday, June 14, 2009

CF FTW WOD
Rest Day


Dean and Pam Smith introduced us to the trails. Sweet!

We are in, as Todd calls it, "active rest" mode today. We are hittin the trails this morning at 7am. Anyone else want to run with us, come on out. We run from 3-5 miles on the trails based on what you like.

Workout of the Day

Monday, June 15, 2009

CF FTW WOD
"Chelsea"

Perform 5 Pull-Ups, 10 push-Ups and 15 squats every minute on the minute for as many minutes as possible.

Post total time to comments




Remember to keep the burpees going! Day 11. Also, send us your Eva time and specifics from last week if you have not already done so.  Some of the times need to be put on the whiteboard. Hope everyone had a great weekend! we look forward to trying some new WOD's this week.