Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 5x5 (start with 65% of 1 RM and focus on depth and form)

Rest

Tabata Double Unders - 20 secs on / 10 secs off x 8

Post loads and lowest double under count to comments

"This is how we do it - all different levels of scaling and capacity"

Lots of activities going on this week! Check the calendar and What's New Section for details;

"Girls Night Out" - March 3

CrossFit Endurance Course - March 5-6

Box will be closed Saturday, March 5th

Comments

Terra commented on 28-Feb-2011 08:53 AM

BS: 85,105,125,135,145 - I probably should have gone heavier to start with, but was building confidence! I did su's on the tabata. Lowest score was 38 because I got my rope caught on my shoe starting, ergh! Otherwise, I was steady at 46-48. Cardio isn't the problem, it's your calves by round 7. Well, unless you're Pete...he can't jump in a circle of people. He does amazing du's by himself, though. Fun workout.

Clint commented on 28-Feb-2011 09:08 AM

CFH WOD: Leg press machine. 5/5 plus 1 set of 20 @ 80% of last set. 10 min row. Be grateful for c2 machines. No display so I don't know meters.

Peter commented on 28-Feb-2011 09:25 AM

Fun Morning! It is good to be back. BS: 185-205-225-245-265(4)F. I can usually knock 100 DU's without stopping but Terra is right! On the first round, I dropped the rope twice and it hit my shoe once. As RX'd, I got 12. However, I typically got 15 on the other rounds and finished the last at 25. Unfortunately, Tabata is the lowest #. The game changes when the pressure is on.

Terra commented on 28-Feb-2011 09:59 AM

Jimmy...where's your race report??? Hope you are recovering well today.

Charlie commented on 28-Feb-2011 11:06 AM

skipped squats to focus on mobility. du's-2. that's not a typo...i have no rhythm!

Michele commented on 28-Feb-2011 01:55 PM

Won't make it to the box today, but will be trying my hand at the tabata double-unders!
Check out today's Nutrition Blog post!

Michele commented on 28-Feb-2011 05:43 PM

Did single-unders because I left my speed rope at the box and wasn't very proficient with my fat rope. Tabata score-42. High count-55. Went for a one mile run afterwards and PR'd!!! 8:38 My last PR was 9:16. Woo Hoo! I broke the 9 minute mark!

Corey commented on 28-Feb-2011 06:59 PM

Backsquats - i wish i could say i stayed light to work on form but this was really all I could muster - 185-205-215-225-235. Thanks for the pointers Cmart. DU's - 13-23-22-19-19-20-16-16. That first round was tough to find a rhythm. You know youre inefficient when your shoulders are toast when you finish.

Coach D commented on 28-Feb-2011 07:19 PM

Great stuff tonight! WOD- "Fran Pie"-800m run, Fran, 800m row- 12:57. Did Fran in between at 5:56. Luv it!

Reed commented on 28-Feb-2011 08:34 PM

BS 185,205,225,235,255 DU, 13. I had 20 on every other one but it just takes one bad set and that crazy tabata is all messed up. Great pointers on them tonight. Good job everyone.

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Back Squats 1x6

WOD

Dynamic group mobility before the WOD

Row 600 meters

Back Squats 1x6

Rest

AMRAP in 10 min of;

Wall Ball sit-ups 15 reps

Push-Ups 10 reps

1 Arm KB Snatch (5 each)

Post loads and times to comments

Planning Work & Scaling

Yesterday's WOD was designed to help you develop the ability to plan work and scale your own loads and movements to promote maximum performance. Both of these areas of training variables are sometimes difficult to tackle. There is no one formula that can be applied to every single person that will yield the best results with both of these variables. Scaling is key when performing WOD's to maximize power and work capacity. One suggestion might be to scale the load or movement to a level where the movement can be performed with maximum form and technique and then transition to increased intensity with minimum form break. This promotes good quality movement and develops muscle memory that supports progressing capacity over time. The key is power! So, when scaling or planning work, our goal is to develop the greatest power, safely. Power is measured by Work/Time. So, more work less time, more power!

Comments

Charlie commented on 12-Jan-2011 07:45 AM

great group this morning. i like the group warm-ups...keeps me from cutting corners. squats: 185-205-225-245-265(f)-255(f). metcon 5 rds 1.5pd. pushups right after wb sit ups sneaks up on the triceps!

Tina Neuwirth commented on 12-Jan-2011 02:08 PM

Modified WOD from yesterday: 1500# ground to OH (I did a KB clean and PP with the 25# KB, total of 60 reps, 30 each arm), 50 WB (14#), 25 pull ups (thought I might use a band, but did them Rx'd), 15 squats followed by a bench dip to replace the burpees since I can't do those right now, then a 500 m row. Took me 15:21. I wish I could have snatched, because that part would have gone faster with less reps! Anyway, good WOD. My upper traps, rhomboids, etc. are burning from the ground to OH even at 25#.

Peter commented on 12-Jan-2011 08:42 PM

Back Squats: 225-245-265-285-300(A)-305(A) I went down too far on the 300 and needed some assistance getting out of the hole...same with the 305. AMRAP: As Rx'd 6 Rounds + 9 push ups with 1.5 pood.

Peter commented on 12-Jan-2011 09:15 PM

Hey everyone! We are about to put the hoodie order in. If you want one let D or myself know by tomorrow.

Ben Coad commented on 12-Jan-2011 10:09 PM

Back Squats: 165-185-195-205-215-230
AMRAP: As Rx'd 5 rounds + 5 push ups

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Back Squats 3x5

WOD

Back Squats 3x5

Rest

3 Rounds for time of;

800 meter run

30 Wall ball 20/14

Post loads and times to comments

HFB WOD (posted at the box)

Stone tosses!

Great group for the Holiday Fat Burner (HFB) program last night! These folks are starting the new year out right with a simple, reachable plan. Welcome to all the new members that are participating in the program.

2011 CrossFit Games Update! Check it out. 

http://games.crossfit.com/blog/2011/01/update-2011-games,983/

Comments

Tina Neuwirth commented on 04-Jan-2011 08:02 AM

Wow, it is hard to get going these days, so this morning I did 10' on the stationary bike 1 minute slow and 1 minute sprint (fast, maybe not sprint, but it felt like it!) for total distance: 4.6 miles. Then PP 3-3-3-3-3: 45-55-65-75-85 (10 lbs. less than last time, but I am really feeling everything in my core right now and want there to be something left after the baby!). Have a great day everyone!

Michele commented on 04-Jan-2011 06:05 PM

Back squats at low weight to focus on form. It's been a while on these for me!
Scaled metcon - rowing instead of running and only 2 rounds - 13:19. I haven't done much through the holidays so I'm slowly building back up.

Corey commented on 04-Jan-2011 06:31 PM

Back squats - 185-205-225-245(2). Wod as rx'd - 14:25

Robbie Courtney commented on 04-Jan-2011 06:57 PM

Back Squats : 185-205-225-245-255(1). Honor to SQUAT with Corey tonight.
Did WOD as rx'd 18 minutes and some change. Hopefully I won't be to sore tomorrow when I speak. Thanks Coach D for letting Financial Coaching For Life use the Weights at the Taping of the "Creating A Debt Free Lifestyle" Summit. Should be a great DVD shoot. I promise to give CrossFit Fort Worth props!

Peter commented on 05-Jan-2011 12:17 AM

Crossit Las Vegas. Great box! 10 pullups/15 power snatches/20 knees to elbows/5 rounds. 16:55. I did 75# on the snatch. Great WOD. Tore my hands up. It's going to be a good week.

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New Year's Eve

WOD

Dynamic mobility before the WOD

Back Squats 3x5, AMRAP with 80% of last rep set load

Rest

Push-Ups 3x5 Clapping, 5 one legged, 5 on paralletes

Post loads to comments

Father and Son after the WOD...

At the start of the New Year, it is important that we look back at what is behind but also press on to what is ahead. 2010 has brought some challenges that will always place it in our memories for years to come. Who knows what 2011 brings? One thing I know for sure, is that whatever it brings, I will live it purposefully without reservations. If there is one thing that I have learned about life, it is to view each day as if you will never pass that way again! Too many people allow life to decide their course or just drift along. Life was meant to be lived and lived with purpose. This is my life and I choose to "live it," - Zoi!

See ya next year!

Coach D

Comments

Michele commented on 31-Dec-2010 07:56 AM

OK, I just noticed the nutrition blog didn't post yesterday like it was supposed to. Be sure to check it today before you head out to celebrate the New Year. Have a safe one, everybody!

Clint commented on 31-Dec-2010 09:21 AM

CFFTW WOD: 135/155/170/175/185. I'm trying to work on proper form and getting deep in the "Hole". My 1 rep max has been stagnate for almost a year.Gotta improve that. push-ups were fun. D-man finished all 3 rds while I struggled through my last rd. :> coach Dozer was very strict on form this AM.

Corey commented on 31-Dec-2010 04:50 PM

Happy New Year to my Crossfit family! It's an honor to know and sweat with such great people.... and Pete too.

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Back Squats 5x5

WOD

Back Squats 5x5, followed by AMRAP with 80% of load performed in last set

Rest

3 Rounds for time of;

Burpees 10 reps 

Thrusters 10 reps

We are pre-ordering hoodies for anyone who wants one. Just see one of your coaches and let them know what size you want. They are black with a front zipper and have the failure theme on the right and the graphic of the athlete on the left. They are going to be 28.00.

Comments

Clint commented on 20-Dec-2010 10:06 AM

BS: 135/155/165/175/175. Went lighter on the wght trying to work on getting deeper in the sqt. 4:57 on the other. I think... Terra crushed me that's all I know! Good job to all this AM.

Peter commented on 20-Dec-2010 04:54 PM

Great group this morning! Back Squats - 185-205-225-245-265.
AMRAP Set: 12 Reps @ 215. METCON: 95LB Thrusters 3:43. My legs were toast after back squats. Terra almost beat me...almost.

Terra commented on 20-Dec-2010 05:46 PM

Ergh, all I can think about is my 8 second reset during my last set of thrusters! 105,115,125,135,135 - stayed at 135 because I was having a hard time going deep enough. AMRAP Set: 20 reps @ 105. 3:51 I was surprised my legs weren't more fatigued throughout the day UNTIL I went for a 3mi run in my hilly neighborhood an hour ago...it was awful.

Corey commented on 20-Dec-2010 06:43 PM

My whole body is shaky. That equals ... Great wod. 185-205-225-245(4)-255(1). Max rep back squats w 200# - 22. AMRAP w 95# - 3:24

Corey commented on 20-Dec-2010 06:45 PM

Sorry, meant "metcon" w 95# thrusters - 3:24.

Reed commented on 20-Dec-2010 07:53 PM

SP-95,105,115,125,115 AMRAP 95#-14reps 500 m row:1:37.1 I did Fridays WOD because I really wanted to get some shoulder work in and Friday I just couldn't make it. I PRd by 3 seconds on the row so I was really pumped about that. When I saw Corey ly down after his WOD I knew it what they did was brutal! Good job guys! Candace for real destroyed the rower. I was glad I was there to witness the crowning of the Queen of the row!!!

Candace commented on 20-Dec-2010 09:13 PM

Did Fridays wod w/ Reed. Glad I did! SP-55-60-65-70(1f)-65 AMRAP-12@50#. 500m row-1:46.0 (8 months ago I was at 1:59) I can say that I'm happy with that. Thanks Reed! You crack me up. Good job all! It looked painful and y'all kept pushing through! Wow. We have an awesome group of athletes at our box. I love it.

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Lots of New Stuff!

WOD

Dynamic mobility before the WOD

Back Squats 5x5

Rest

3 Rounds for time of;

Push Jerk @ 80% of 1RM Shoulder Press 5 reps

Row 400 meters

Post loads and times to comments

You won't want to miss the start of 2011! We are going to have lots of new stuff going on at the box! Starting with our Holiday Fat Burner Special, Ladies & Guys Night Out Socials, Saturday Olympic Lifting Classes, the CrossFit Endurance Certification and CrossFit Kids Program! Keep an eye on the What's New Section and Calendar.

Comments

Peter commented on 13-Dec-2010 08:49 AM

FAIL. I was not feeling it this morning. I still pushed through it. 235-245-245-245-235. It felt too heavy this morning. Metcon: 115 on PJ - 6:20. I think my muscles needed to be defrosted more...25 degrees when I headed to the box. Good luck today!

Cesar commented on 13-Dec-2010 12:55 PM

Seriously, I'm with Pete on this one. I couldn't get my body started for anything today. Metcon - 125 PJ - 5:39 and it felt like 225...good luck afternoon.

Candace commented on 13-Dec-2010 08:27 PM

BS-95-105-115-125-135 (went light,first time back from injury). Felt good and stronger today. Metcon: 7:11 w/ 65#. Almost kept up with the boys! :) super happy I got to come back today. Idk why AM crew seemed so down about your numbers......y'all did great!!

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Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 1-1-1-1-1-1-1

Rest

AMRAP in 6 minutes of;

Wall Ball 10 reps

KB Swings 10 reps

Burpees 5 reps

Post loads and rounds to comments

On the Firing Line @ the RANCH WOD!

What a great time we had a t the RANCH WOD! Official times are posted on the RANCH WOD link. Just click on the graphic here on the homepage and, bam your're there! The pics and some videos have been loaded to the flicker gallery and the CFFTW YouTube channel. What a great turnout and time had by all! If you could not make it, don't miss the next event.

Comments

Corey commented on 22-Nov-2010 07:32 AM

Back squats - 225-230-235-240-245-250-265(f). That was a little greedy for me at this point but wanted to see if I was back to my old PR. AMRAP - 5 rounds w 2 pood kb. Thanks for the push Cesa. Good to see you this morning. Aren't you glad I talked you into the 2 pood?

Cesar commented on 22-Nov-2010 08:20 AM

Back Squated with Corey today and failed at the 265 as well...255 was the top of the mountain this morning.
Good job to everyone and the effort, Corey you are a beast. Thought I had you on the AMRAP but I couldn't keep the pace. As for being glad about the 2 pood I'm never really "glad" but I appreciate the push. Great Job this morning bro, I'm gonna have to up my skills to keep up with you.

Corey commented on 22-Nov-2010 08:41 AM

Cesa, all you have to do is make it in on a regular basis and then you'll catch up ;). Actually you'll blow by me.

Thanks to Dman and Missy for hosting an awesome event at the ranch! You guys always do it first class. And thanks to Clayton. All your work ensured a safe fun time for everyone.

Corey commented on 22-Nov-2010 08:43 AM

And Miles, we all know who the real first place was :)

Peter commented on 22-Nov-2010 09:35 AM

Cesa, it's a good thing you did the 2 pood. You have to offset the weight you threw up on backsquat. Just Kidding. This looked like my kinda WOD. Corey, great job at the Ranch. I either need to learn to shoot or knock 35 seconds off my run. Looking forward to our 2 man team at the mud run in April. What do you think of the team name: the two guys in front of Darin and Clayton? I wish I could have partaken in the festivities after the Ranch WOD. See you folks next week.

Tina Neuwirth commented on 22-Nov-2010 01:01 PM

Congrats to everyone who completed the Ranch WOD. You all did awesome! Today I caught up on the pull up challenge, 15 pull ups (had to kip up, but did do 3" on the way down). I'm at about 25# baby weight! Then 1 mile run, 9:32. I was feeling every pound today, but just glad to be finished. Gotta work hard until Thursday, because I am taking a few days off for Thanksgiving!

Reed commented on 22-Nov-2010 08:28 PM

BS: 245,255,265,275,285,305,315(F) AMRAP 4rds. I felt really strong on the squats at 305 so I thought 315 was in my reach but as it turned out it just didn't happen tonight. It's in the near future though, I promise. There were a lot of really heavy squats in the Box tonight, very cool. Congrats to all the new PR's!

Charlie commented on 23-Nov-2010 12:28 PM

BS: 245(pr), 255(f) AMRAP: 5rds-2pd
impressive weight,reed. matt, you had me until your head rush...gonna be hard to hang with you when you get back to fight weight. pete, i have a feeling you would have smoked this one.

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Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 2-2-2-2-2-2

Rest

Day 8 Pull-Up Challenge - perform 15 reps with 2secs up, 3 secs down dead hang movement

Today is Mom's going home party! The service is at 2 pm at Moore Memorial Gardens in Arlington, Texas across from Arlington Memorial Hospital on Randol Mill Road.

Comments

Michele commented on 17-Nov-2010 06:11 AM

Check out the Nutrition Blog today. Healthy Holiday Eating Tips. It's already that time again! Everyone have a great day at the box...I'm missing those back squats!(I could use the practice!)

Coach D commented on 17-Nov-2010 07:31 AM

Amrap 20', 400m run DL 315 5 reps, 7 rds plus 100m. For mom!

Terra commented on 17-Nov-2010 09:18 AM

BS: 115,115,125,135,145,155(1,F) thanks for saving me Erin. Still a weak movement for me, but I am working on it! Pullups: 1 unassisted, 8 red, 6 blue

Peter commented on 17-Nov-2010 10:25 AM

BS: 205-225-245-265-285-300(1 MA)1 F
Darin assisted me with the first rep on 300 and then I completely failed on the second rep. Then I completed the Pull up challenge. That was rough itself.

Corey commented on 17-Nov-2010 07:45 PM

Back squats - 185-205-225-235-235-245(1). Then pullups.

Reed commented on 17-Nov-2010 08:43 PM

BS: 235,245,255,265,275,285 Then PU

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Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 3-3-3-3-3

Rest

GHD situps 3x10

GHD Hip Ext 3x10

Post loads to comments

Corey and Charlie, representing and saluting! Two fastest times at the Mud Run for CFFTW!

Comments

Terra commented on 10-Nov-2010 07:49 AM

That's an amazing image...love it!

Terra commented on 10-Nov-2010 07:54 AM

Pete/Matt: if you want the pics I have from the Mudrun, send me your email. j_trichards@att.net

Tina Neuwirth commented on 10-Nov-2010 01:40 PM

Since I just did BS, can't do GHD at all, and really wanted to do yesterdays WOD but can't do snatch or TTB, I did the Farmer WOD with the following modifications: 800 m run, carry x 2 (20# ball), 50 sledgehammers, 50 WB (14#), sled drag (50#), box step-ups (20" box, 25 each leg), 1000 m row. Time: 20:30. That last row was a suckfest!

Reed commented on 10-Nov-2010 07:07 PM

BS: 235,245,255,265,305(1) I could only do one on my last set but it was a PR so I was really pumped!!!! Thanks Beau for the inspiration, 355, dude you are a BEAST. Good job to everyone. Oh yeah, way to go Brandi, your one of us now!

Tina Neuwirth commented on 10-Nov-2010 08:23 PM

Reed, congrats on the PR! Beau, 355 is more like it. Last time you did those when I was there, I left thinking I did not push you enough! You'll be up in the 400s in no time, I'm sure! You and Erin are a POWER couple!

Candace commented on 11-Nov-2010 08:59 AM

BS: 125-145-155-166(PR! 1F)-155(1) Pull Ups: 6-7-9 (Got to work on my grip) GHD's 3x10. And congrats to my baby sister for finishing On-Ramp!!! Good job Reed on your PR! I love that feeling!!

Athena commented on 11-Nov-2010 11:19 AM

BS: 115-125-135-145-155. Still trying to ease back into the lifting and everything so I didn't get past 155. It was a struggle but I made it! Did the pull-ups from day before: 10-10-9 kipping. Great job, Candace and Reed on the PRs!

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Back Squats

WOD

Back Squats 3-3-3-3-3 (start with 70% of 1RM)

Rest

20-14-8

Burpees

KB Thrusters 1.5/1 pd (perform half of the reps on one arm and then the other) 

Post loads and times to comments

Rain, sleet, snow or shine! GPP, good work Bret!

Comments

Peter commented on 05-Nov-2010 06:42 AM

I have a conference in Allen, TX this morning and dropped in at Crossfit FXTX. WOD: 7 rounds/20 double unders and 15 toes to bar. I don't recommend this WOD. 17:19 as Rx'd. Thats 105 TTB. My arms are toast from hanging and made the last 2 rounds really difficult. Looking forward to the Mud Run. I picked up my packet in Plano yesterday. My start time is Sunday @ 11:30a. See you out in the trenches!

Tina Neuwirth commented on 05-Nov-2010 08:17 AM

We missed you, Pete...figured you were resting for the Mud Run but should have known better! Great work to everyone this AM. Working on that depth really lets you see where you are. I think we can all be expecting some very sore hips after that one! I did the WOD for today. BS 135-155-175-195-195-175. Yes, I did 6 rounds, because I videoed myself and was not happy with my depth at 195. I was about 1-2" off the ball. I did hit depth at 175 at least one rep on my last set and all three on the first set at that weight, so with the 21# of pregnancy weight that is a PR for that many reps. Then I did the metcon by doing push up, jumping my feet in, standing up all the way, then doing a full air squat (since I am not jumping right now). I actually wish I could have jumped, because splitting the motions up like that felt slow but oh well. I used 25# KB but probably should have done 35#...I just never know these days! 5:51. Good luck at that Mud Run this weekend everyone. I wish I could be there to cheer you all on, but I have a symposium in Dallas all weekend. :( Can't wait to see pictures and video!

Reed commented on 05-Nov-2010 08:15 PM

BS: 205,215,225,245,265. Burpees and KB Thrusters, RX'd 7:49. T Small group tonight that was doing this sneaky little wod but a really good one!

Candace commented on 05-Nov-2010 08:44 PM

BS- 65-75-85-95-105. Went light today. WOD: Burpees,KB (25#)-6:03. Had fun tonight. Good luck mudrunners. Show them CFFTW represents! Ill be there to cheer you on!

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