Rest........

Sunday, September 11, 2011

Wow what a showing the CFFTW family had at the Spur On 5k and 10k! Congrats to all our runners. Everyone who ran for time placed in their age group and brought home the swag. Coach Miles took the overall again. So, does CF work? 

2011 Spur On 5k/10k 

Snatch

Monday, August 01, 2011

Snatch 3x5

Rest

For time;

Row 1000 meters

Rest 1:1

Run 1000 meters

Post loads and time to comments(time for row/run includes rest interval)

Coaches Challenge W.11 will be posted tomorrow morning!

Women's Bike Fit & Basic Cycling Technique Class Coming Soon!

August 16th, 2011 @ 6:30pm

"W.3 for All"

Tuesday, May 31, 2011

WOD

Dynamic mobility before the WOD

W.3

400 m run

40 squats 

300 m row 

30 sit ups 

200 m run 

20 push ups 

100 m row

10 pull ups

Post time to comments

Brian MacKenzie, developer of CrossFit Endurance

CrossFit Endurance is becoming more mainstream. More and more athletes are realizing that interval training and incorporating strength into their program will give them more capacity for less time and training. 

Check out the endurance blog for the new programming model that we will be posting daily, 7 days a week, to support single sport and multi-sport endurance athletes!

The Coaches Challenge scoring sheet will be updated today for W.2!

Metcon

Tuesday, April 26, 2011

WOD

Five rounds for time of;

Run 400 meters

Pull-Ups 20 reps

KB Clean 5 reps each arm

Post time to comments

Natural Running:  Which comes first, the form or the footwear?

Here is the big running secret....you are wired to do it.  Running is ingrained into your DNA.  There are a number of attributes that make humans such phenomenal long distance runners, but perhaps none more amazing than the instinctual sense of where to land and how to move most efficiently.  Running is a symphony of motion.   

The most awesome part...you are born with the perfect set of tools to master this action and it is something your body naturally does very well.  There will never be a shoe that cushions or stabilizes as well as the human foot, no matter how much you pay for it.  Never.

I would make the case that rather than this be indicting on a generation of runners, this philosophy is the most liberating.  This view point puts the running experience in complete control of the runner by learning and practicing efficient running technique. 

I appreciate and welcome the movement of minimal shoes that promote a more natural running style.  The truth is that all a shoe can do is create an environment, it is an athletes job to dictate the movement.  How you move is more important than what you buy.  You can tattoo that on your foot.

The function of running shoes should be that of a tool, as they should play a very specific and limited role in the running experience.  The optimal running shoe is one that allows that foot to move as it is designed and gives accurate feedback as to what the ground looks like.  That’s it.  Your body is more than capable of doing the rest.

As the owner of a store that sells natural and minimalist running shoes, I would be amiss to say that if you just buy our shoes your running woes will be gone.  You won’t hear it here, not from me.  My message is that you are born a running machine.  If you can develop the things your body does very well, you can be in greater control of what your running experience looks like.

I have been hurt enough times and blamed a huge list of external factors (shoes with too much support, shoes with too little support, pavement, trails, no cross training, too much cross training, jeans that were too tight, etc.).  The reality is that when I got hurt it was the result of bad form and more stress (in terms of distance and intensity) than my body was ready to handle.  I ignored all the warning signs and logic. 

This is the ultimate in athlete accountability and this philosophy is a double edged sword.  When you have a great run, it isn’t because of external factors.  It is because you had a well executed plan and you dominated the things you could control.  And conversely when things don’t go well or you get hurt, it isn’t because of external factors.  It is because the things you could control got away from you. 

Initially I wasn’t open to this idea, as there was no way I could be the problem (famous last words).   But this philosophy has gone from personally indicting to become incredibly empowering.  I want to be in control of my running experience.  I want to be accountable to the good and the bad.  This isn’t for everyone, but it’s a really good fit for me.

About this punk: Patton Gleason is president and founder of NaturalRunningStore.com and the Flow Running teaching method.  He is a running industry veteran and loves the irony of promoting barefoot running and owning a store that sells shoes.  He lives in McKinney, Texas with his beautiful wife and three children.  He has got a thing for long runs, burpees, pumpkin pie and bluegrass music.  Seriously send him some pie. 

patton@naturalrunningstore.com

@naturalrunstore

http://facebook.com/naturalrunningstore

Bring it!

Saturday, March 12, 2011

WOD

Dynamic mobility before the WOD

As a two man team, complete AMRAP in 20 min of (one team member working at a time, all reps by each athlete must be performed unbroken)

Stone Carries 80 m

Wall Ball 20 reps 20/14

Pull-Ups 20 reps

Back Squats 10 reps (choose a weight that either athlete can perform)

Post rounds to comments

Check out the new Endurance Calendar of Events! These events are also being posted on the homepage calendar. If you want to participate in an endurance event, come to the endurance meeting on March 19th @ 9 am. This is a great opportunity to swim, bike or run and have great fun! We will be training for these events based on participation and the time of event in the season.

2011 Endurance Event Calendar

Metcon

Tuesday, March 08, 2011

WOD

Dynamic mobility and rolling before the WOD

AMRAP in 14 minutes

Power snatch 6 reps 95/65

Row/Run 500/400m

Toes to bar 8 reps

Post time to comments

We will be releasing the ATO2 Event//Race Calendar. The calendar will list the events/races that we will be participating in for 2011. If you have an interest in wanting to swim, bike or run, be looking for our first endurance meeting coming up this next week.

Rest Day

Saturday, March 05, 2011

Rest Day

CrossFit Endurance Trainer Course today!

5M Ranch getting ready for the next Ranch WOD! You can bet it will have a challenging trail run and lots of lifting!

Congrats to all!

Sunday, September 12, 2010

Rest Day

Congratulations to all of the athletes that ran in the 4th Annual Spur On 5k yesterday! We had a great showing at the event. Wonder if CrossFit Endurance works, this is demonstrable evidence that training with less running and more CF that an athlete can be competitive in endurance events.

Placings

Overall Male-Miles Knupp, 35-39 Female 1st-Terra Richards, 35-39 Male 1st-Charlie Fisher, 40-44 Male 1st-Corey Doyle, 3rd-Robbie Courtney, 4th-Troy Landrum, 40-44 Female 4th Michele Deaton!

We swept the winners podium! Way to go team. Train short to go long

We also had a special event when Miles proposed to his girlfriend Nicole. Luckily, she said yes. Miles had been planning to ask Nicole to marry him if he won the race. Now that's motivation!

Check out this link @ www.clinesrunningcorner.com

Strength and Endurance

Saturday, September 04, 2010

WOD

Choose one basic strength movement such as back squats, overhead press, or deadlift, etc....

Perform 5x3 @ 75% max, 3x3 @ 85% max, 1x3 @ 90% max.

Rest 

Choose running, rowing, biking, swimming, etc...as your endurance training. Perform one of these activities for 20' for maximum distance. If you choose swimming or biking, it can be performed within 2-3 hours of the main WOD. Running and rowing can be performed immediately following the WOD.

Post your loads and distances to comments

Get it Jimmy!

Remember that Monday we will be open for a 7 and 8 am class. Both classes will be holding a team WOD. Teams will be chosen by the coaches to insure that there is no "conspiring" by athletes to unequally weight a team's capacity. You know who you are! Haha. Come out Monday morning and have a good time and then go enjoy your family and time off.

Open Gym

Saturday, May 22, 2010

WOD

Athletes may choose to do the posted WOD or Open Gym

Five rounds for time of 

400 meter Run

25 Squats, 25 Push-Ups, 25 Pull-ups, 25 Sit-ups

Post time to comments

Patiently awaiting results...ATO2 Tri-Team

Good to see a couple of athletes that have not been in the box for a while! Check out the Summer Camp for Athletes posted in the What's New section! If you have an athlete that is needing to develop the Ten General Physical Skills, this is the place to do it.

Next Saturday, we will be closed for the South Central Regional CrossFit Games at GSX in Fort Worth. CrossFit Fort Worth and Riata Therapy Specialists will be stationed at a tent in the sponsor area to support injury care and athletes during the games. One of our own, Dr. Chad Caussey DC, LAT, will also be helping us with this event. Come out and watch the games and see what CrossFit does to develop "true fitness." 

"Your schooling may be over, but remember that your education still continues..." 

Congratulations to my daughters Megan, Maddy and Meredith for finishing the school year strong. Also, congratulations to Winston Smith for a wonderful piece of music that he played on the piano during the Bethesda Christian School Awards Night. Winston, I think you found your gift! 

Congratulations to my oldest daughter Megan for being her class Valedictorian, National Merit Scholar and receiving a full Academic Scholarship to OU! 

We are blessed...