Back Squat

WOD

Dynamic mobility before the WOD

Back Squats 5x5

Rest

Three rounds for time of;

KB swings 30 reps

Wall ball 30 reps

Post loads and time to comments

Coach, doing it right...

Today is the first day to register for the CrossFit 2012 Games Open! 

http://games.crossfit.com/ 

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Comments

Ashleigh Fann commented on 01-Feb-2012 07:15 AM

Back in the gym after a couple of days off sick. We did Tabata Something Else--Pullups (4); Pushups (7--knees); Situps (9); Squats (12). Good to be back and feeling better!

Rachel DeHoyos commented on 01-Feb-2012 08:02 AM

BS: 65-75-85-95-105. Metcon: 10:39. 25# KB, 10# WB.

Tina Neuwirth commented on 01-Feb-2012 01:17 PM

Rachel, way to go heavier on the BS today! I did the WOD: 115-135-155-165-175. Still trying to work depth. I think I was good on all but maybe the last round. That felt a little short. Then MetCon: 35# and 14#: 8:49. That was rough...no rest break! Did
the first set unbroken, then unbroken KB but had to break up the WB.

Rachel DeHoyos commented on 01-Feb-2012 03:33 PM

Thanks Tina!!! I think I can go heavier next time too. 105 was not that hard, not even close to failure. MetCon was very tough today. Did make it through 1st set of KB's unbroken though.

Peter commented on 01-Feb-2012 06:54 PM

Dropped in at Crossfit Truth in Jacksonville, TX. Nice box. 1 RM Thrusters. 135-155-165-185-195-200. Then death by thrusters. I got 14 rounds + 8 reps. That's 113 thrusters at 95#. Ow!

Charlie commented on 01-Feb-2012 08:44 PM

195,215,235,255,275 Metcon(2pd): 10:14

Corey commented on 01-Feb-2012 09:04 PM

BS - 225-255-265-275-285. Wod w 2 pood - 8:36.

Coach D commented on 01-Feb-2012 09:33 PM

WOD- 9:12 2pd KB, 20#WB. Been gone too long. D

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GET PUMPED for the PARTY!

WOD

Dynamic hip mobility before the WOD during group warm-up

Back Squats (high/low bar) 7x5

Rest

Interval Training- 2 min of each movement for max reps with 1 min rest between

KB Swings, Chest to bar pull-ups, Ring push-ups

Post loads and max reps per movement and rep total

WE ARE!

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Comments

Tina Neuwirth commented on 27-Jan-2012 09:19 AM

Nice job to everyone this AM. Way to gut out that run, Eric! I did the WOD: 115-135-145-155-155. I stayed on the last set trying to work better depth. That extra two reps makes a difference! Then the MetCon: 1 pood KB, 65 reps, chest to bar pu's (tried
to keep them legit...1/2 def hit the bar and 1/2 were darn close) 21 reps, ring push ups 20 (that's were my arms gave out...most of you smoked me on that). Have a great weekend!

Rachel DeHoyos commented on 27-Jan-2012 09:48 AM

Backsquats: 55-60-65-75-95. I was still very sore from wed's WOD, and this helped get the blood in the legs. My form felt great today like I was in the zone. I will go heavier next time we do BS's. MetCon: KB- 18lbs 58 reps/ Chest-to-bar- grn/red/red bands
30 reps. About 1/3 hit the bar. Did knee push ups & knocked out 40. My arms were done after that!

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Strength

WOD

Dynamic group mobility before the WOD

Back Squats 5x5 

Rest

Sled 5x40m 90/45 sprints rest between sprints long enough for another athlete to sprint

Post loads and sled work to comments

The free sports injury clinic was a big hit! We had several athletes from our box and others take advantage of it. It appears that the shoulder is again the most commonly complained of area. Tomorrow, I will post a video on scapular shoulder stabilization exercises to augment crossFit movements.

We're growing every week! Say hi to new athletes in the box, there's lots of them. Also, we are making the final decisions on how we will are going to adapt to the need for more space. 

Remember if you are working towards the GET PUMPED for the PARTY promotion, you need to sign in for every workout on the sign-in sheet on the front office counter and keep track of your food each week three days a week. Also, put the word out to your friends about the box!

The 2012 CrossFit Games Open is just around the corner.Registration starts Feb.1st and the open runs from Feb 22nd to March 25th. Get ready by training hard, eating good and getting adequate rest and recovery! Anyone who wants to register can. We will hopefully form a team from our competitors this year! Check out this link to the open website. http://games.crossfit.com/content/games-2012 

Comments (7) | Permalink |

Comments

Peter commented on 16-Jan-2012 10:26 AM

BS - 225-245-265-285-305(4)F 305 is a new PR for me on 5x5. I felt really strong today. Then I pushed a 90lb sled and my legs almost burst into flames. Boy did that burn!

Tina Neuwirth commented on 16-Jan-2012 02:49 PM

I did Saturdays WOD today...no sled at the clinic and only one decent bar to share. Anyway: 62 KB swings (35#), 32 burpees, 35 pulls ups, 11 cleans + 1 fail @ 85#, 465 m row. I agree with Pete...that was a beating! I definitely thought I'd get more cleans,
but slow and steady seemed to be the way to go on that!

Corey commented on 16-Jan-2012 07:13 PM

BS - 225-245-275-285(3)-285. Then did Saturdays wod with Doane. 2pood KB - 62. Burpees - 40. Pullups - 48. Squat cleans 135# - 15 (not pretty - feeling those back squats). Row - 573m.

Reed commented on 16-Jan-2012 08:11 PM

BS 225,245,265,285,305 Then did sled sprints(attempted sprints). I wasn't sure how squats were gonna go due to a little strain in my right leg but after I got going it loosened up. I think Im going to start doing heavier squats and try to hit 405 after
another strength cycle. We'll see. Good to see so many people in the box tonight!

Shannon commented on 16-Jan-2012 08:30 PM

BS: 135-145-155-165-175 My last 5x5 PR was 155 and for 20 lbs over that it felt great! I was so excited! I did 6 sled pulls at 90 lbs. I felt strong tonight. D said I need to work on strength so I am desperately trying to weigh getting strength quickly
with staying healthy. Great workout tonight! Lots of people...

Coach D commented on 16-Jan-2012 08:44 PM

Sorry I left early guys, I'm trying to ditch the flu and I don't want to expose anyone else. Keep it simple tonight, 5x5 back squats 245,265,285,295,305. Annie afterwards, no timing just working on double unders and taking it easy! See ya tomorrow!

Michele commented on 16-Jan-2012 10:04 PM

Stayed home making Chicken Soup for my sickies - Coach D and 2 girls. While simmering I went for a tempo run. Trying to pace myself for longer distance. Kept right at 11:00 mile for 2.10 miles. Breathing felt great but it was oddly difficult to run that
slow! I'll keep practicing so one of these days I can do more than a 5K!

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Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 5x5 (begin squats after warm up with 70% of 1RM and load progressively)

Rest

1/2 Cindy intervals (2x5 min intervals with a 2 min rest in between)

Pull-ups 5 reps

Push-ups 10 reps

Squats 15 reps

Rest and repeat after 2 min rest

Post loads and rounds per intervals to comments

New Year's Hours

Saturday-New Year's Eve - Normal classes and hours

Sunday- New Year's Day-Closed

Monday-Closed in AM but open in PM for 5:30/6:30 pm classes

Comments (3) | Permalink |

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Corey commented on 27-Dec-2011 10:51 AM

BS - 225-255-275-285(2)-285. Got off balance in the fourth set so just stayed there to work depth :) Cindy intervals - 7 rds plus 12 squats, then 6 rounds. Pushups caught up to me in second interval.

Michele commented on 27-Dec-2011 11:04 AM

BS-95-105-110-115 Stopped at 4 sets to do the WOD. 1/2 Cindy intervals - 4 rds + pullups and pushups, then 3 rds + pullups, pushups and 2 squats. Yep, the pushups were an early burnout for me! No shoulder work for a couple of months has zapped my strength.
And almost 2 weeks of rest over the holidays. Time to work on my weaknesses! Pretty disappointed with my performance with this one!

Coach D commented on 27-Dec-2011 08:46 PM

WOD-BS 235-255-275-285-295. Cindy intervals-8 rds 8 push-ups / 6 rounds 3 push-ups. Push-ups as always the sticking point.

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Back Squats

WOD

Back Squats @ 75% 1RM for 3x5

Rest

5 Rounds for time of:

Hang cleans 5 reps 145/115 (this is a squat clean)

Burpees 20 reps

Post loads and times to comments

Merry Christmas to all of the CrossFit Fort Worth Family and Friends! Have a blessed holiday! We will be closed Christmas Eve and Day and will re-open Monday.

Comments (5) | Permalink |

Comments

Tina Neuwirth commented on 23-Dec-2011 07:58 AM

Ben, great to see you today! Welcome home! Way to gut out that WOD! Eric, nice job dropping 1 minute off your baseline in a month! I did the WOD this AM. BS 3-3-3-3-3 @ 140 to work depth. Really working on rock bottom squats. Then the Hang clean, burpee
madness: 15:18 (first two rounds with 95 then scaled to 85 and still failed a few cleans...humbling!). Merry Christmas everyone! I hope you all have a blessed time with family and friends. Prayers to Ashleigh and all those away from home serving our country.
Thank you!

Corey commented on 23-Dec-2011 06:08 PM

BS's at 225#. Today's wod as rx'd - 10:31. Charlie talked us into Annie after that. 7:53. Way from my PR but still good work.

Charlie commented on 23-Dec-2011 06:24 PM

bs-225#,wod rx'd-12:17...cleans got heavy,annie-7:24...pr for me by about a minute.

Clayton commented on 23-Dec-2011 08:29 PM

BS#225; WOD- 12:55 rx'd with Corey, Charlie, and Dex. Good work by everyone who made it in. Hope everyone has Merry Christmas.

Ashleigh Fann commented on 24-Dec-2011 09:40 AM

BS 125#; WOD--17:46 Did one round with 75#, then had to scale to 65# for the rest. I think I almost threw up with all those burpees. Thanks for the holiday wishes, Tina! We manage to make it as cheery as we can, but it's not the same as spending it with
family. Merry Christmas to everyone!

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Back Squats

WOD

Dynamic mobility before the WOD

Back squats 5x5

Rest

3x max hold L-sits

3x max hold handstands

Max push-ups (rest at the top only)

Post loads and time to comments

The Christmas Party was a huge success! We missed those who couldn't make it. Have a great week and get ready for Christmas!

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Comments

Ashleigh Fann commented on 12-Dec-2011 10:28 AM

BS: 125-135-145-155-160 (3--PR, failed on the last 2); L-sit: :15-:13-:06--kind of embarrassed to post those as I have done way better in the past. HS: :49-:37-:49--wasn't sure if these were supposed to be against the wall or freestanding, so I used the
wall. Hurts my wrists more than anything else. PU--50 (close arm, on my knees--still having shoulder issues).

Corey commented on 12-Dec-2011 07:27 PM

Nice squats Ashleigh! Dont feel bad about the Lsits! Many of the men in the games this year had real problems with the L sits. Put them in regular rotation every two weeks or so. Big, fun class tonight. BS - 5x5 - 245-265-275-285-295. 15 min AMRAP - 5
Power Snatch (135#), 30 Double unders, 10 ring dips - 5 rounds plus 1 power snatch. Finally started getting the PS movement efficient in the last 2 rounds. Exactly what I needed. Then max pushups - 40.

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Back Squats

WOD

Dynamic mobility before the WOD with sustained squat x 3 min

Back Squats 5x5

Rest

For time:

Kettle Bell Swings 100 reps

Post weight and time to comments

Comments (3) | Permalink |

Comments

Peter commented on 05-Dec-2011 10:15 AM

BS: 225/235/245/255/275 - First real strength I've done since the series. It felt great. 100 KB swings - 2:50 as Rx'd unbroken. I see Corey has done it in 2:35. I say seeing is believing! :)

Tina Neuwirth commented on 05-Dec-2011 01:19 PM

Did Saturday's WOD (up to round with 10 reps due to time...not that I wanted to finish!) - 17:59. That would easily have taken me 25+ to finish. The pull ups were my sticking point, and the snatch and lunges were my rest!

Corey commented on 05-Dec-2011 07:25 PM

BS - 5x5 - 245-275-285-285-290 100 KB swings - 1.5 pood - 2:47 Pete, that was rough. Did I miscount last time (I'm a banker so it is possible) or was it my pizza and desert lunch today? Should have passed on that extra helping of gluten.

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2011 RANCH WOD

4 Days left until the 2011 RANCH WOD! We will be closed Saturday for the event! Don't miss it! Fitness, fun, food, and then a campfire, camping and just hanging out.

WOD

Dynamic mobility before the WOD

Back Squats 3x5 (static load)

Rest

AMRAP in 5 minutes of:

Heavy Power Cleans 2 reps (175/135)

Pull-ups 8 reps

Post loads and rounds to comments

Beau Brown showing some power=work/time at the 2010 Ranch Wod Competition!

Comments (7) | Permalink |

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Corey commented on 16-Nov-2011 08:11 PM

Just did the amrap tonight - 8 rounds as rx'd.

Corey commented on 16-Nov-2011 08:14 PM

Great job in the gym tonight everyone! And great job, Ed!! Our newest on ramp member did his first wod!

Reed commented on 16-Nov-2011 08:44 PM

BS 295# Amrap Rx'd 7 rds 2 power clean. Really fun class tonight! I kinda feel like I talked Corey into doing the amrap with Shannon and I ,wow, what made me think that was a good idea? I guess getting lapped sounded like a good idea at the time for some
reason. Every one did really good and there were a lot of heavy squats and power cleans in the box!

Michele commented on 16-Nov-2011 09:20 PM

Back Squats - 95# - had to get used to the high bar technique...not really a fan! AMRAP-6 rounds (65#)Wow that was heavy after the first round! I am still in awe of Shannon doing 125# Power Cleans! You rock, girl! Her goal was to do 4 at that weight and
she got 8!!!

Coach D commented on 16-Nov-2011 09:40 PM

WOW! Great wod results tonight guys and ladies! Shannon, way to stay heavy. That wod was designed to be heavy on the cleans and hard, thus the low rep count. Everyone remember when the weight is that heavy to re-set for each rep to keep good movement and
promote muscle memory. Way to go team! D

Peter commented on 16-Nov-2011 11:06 PM

Just completed yesterday's WOD. 12 rds no more and no less. I wouldn't say I went heavy because I have a 2pd kb and I work out with it normally. I can't imagine how many rounds with a heavier weight! Very deceiving. If my math is correct that was 78 -
2pd kb swings and 78 burpees!

Ashleigh Fann commented on 17-Nov-2011 03:41 AM

Decided to to a little endurance this morning. Did a 5K row in 24:35. Never gone that far before, so no idea if that's a decent time or not. Altitude is feeling better, but heading higher on Monday, so I'll have to do it all over again. I do know that
apparently I can row a 5K faster than I can run one...food for thought! Might do a WOD later today and post again this evening. Enjoy the Ranch WOD! Jealous!

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Back Squats

11 Days until the RANCH WOD!

WOD

Back Squats 5x5 (progressive load)

Rest

Choose one body weight movement and combine it with wall ball:

AMRAP in 10 min of:

Wall Ball 25 reps

Body weight Movement 15 reps

Post time to comments

Jill Doyle PR for Half Marathon - 1:46:27, 8:08 pace, 12th in Female Ranks and 341st out of 2708 runners. Think that guys isn't hating seeing Jill pass him up, you go girl!

Comments (9) | Permalink |

Comments

Terra commented on 09-Nov-2011 09:55 AM

BS: 85,95,105,105,105 - I was not awake this am. 105 felt heavy when I did 125 a few weeks ago. I picked situps b/c I wanted to do as many wb's as I could and it's a quicker transition. Ended up just shy of 150. 5 rounds, 18wb's

Ashleigh Fann commented on 09-Nov-2011 11:16 AM

Yesterday I did the CF Endurance WOD--4 rounds: 500m row, 30 box jumps (20"), 30 wall balls (8#)--32:08. Holy altitude! Still sucking wind like crazy here. We also did the run intervals on the treadmill earlier in the day. Today, no time to workout due
to training, but we schlepped all over the FOB wearing 40lbs of gear today, so I'm calling it good. Fun range, just zero-ing our M4s, no qualifying, but still...fun with firearms! Miss y'all!

Ashleigh Fann commented on 09-Nov-2011 11:18 AM

Oops! I meant KBs (35#) not WBs!

Michele commented on 09-Nov-2011 06:15 PM

Did the metcon part of yesterday, at home so I had to sub one arm KB cleans for power cleans. Also, during the first round I was thinking "I hope it's 400m row and not 500m row" and when I finished and LOOKED at the posted WOD, I realized I over-rowed!
I'm happy though because my goal was under 10 minutes and I did 9:56 with 400m rows and 4 each arm of 25# KB cleans. On the down side, after rowing a MILE I found out it only burned 92 calories! Bummer!

Corey commented on 09-Nov-2011 07:15 PM

5x5 BS - 215-245-265-275-285(4). Wod - body weight movement was 3 HSPU'S and 3 muscle ups - 3 rounds plus WB and 1 MU. Way to push it Charlie.

Corey commented on 09-Nov-2011 07:32 PM

Oops meant 225 on first set of BS. And in 4th round it was WB + 1 hspu. Guess I hadn't fully recovered when I posted.

Reed commented on 09-Nov-2011 09:47 PM

Did 'Grace' tonight. Not really sure why we decided to do that but Brian,Shannon and I did. 4:42, I was pretty happy with that time but wasn't happy with the overhead portion of the lift. Just felt really weak. Over all it was a really fun night at the
Box. Good job Clayton!

Clayton commented on 09-Nov-2011 10:00 PM

Thank you to everyone who stayed around to listen to my presentation. I appreciate it a lot. It was a good night at the box. My WOD today was 12' amrap: 80yd prowler @ 90#, 7 Push Press @ 115#, 7 ring push ups. 3 rds + prowler and 1 PP

Clayton commented on 09-Nov-2011 10:03 PM

That is an awesome run Jill, way to go. I'm glad you were passing that guy, you should have smacked those headphones off of him too. Great work!

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Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 5x5

Rest

Three rounds for time of;

Run 400 meters

KB Swings 25 reps

Post loads and rounds to comments

Coach Dozer keeping an eye on wall ball form

Don't miss this weekend! Barbells for Boobs on Saturday and The Mud Run! Barbells for Boobs will start at 9 am Saturday morning.

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Corey commented on 25-Oct-2011 06:19 PM

Yesterday's wod - looked easy, was a butt kicker. Did full squat cleans - 3 full rounds first 6 min, then 2 rounds + row in second round. Wow, haven't gone that hard in a long time. I hear you Pete. Felt a little pukie at the end.

Coach D commented on 25-Oct-2011 08:33 PM

Today's back squats then METCON-9:03. Felt good but still a little weak from being down with the sickness...Great work to all, Beau you appear to be getting on top of the running, keep it up!

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