Deadlift

WOD

Deadlift 5x5

Rest

Three rounds for time of:

Run 800 meters

KB Swings 30 reps 1.5/1pd

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This is what it feels like!

WOD BOOKS are back! New 2012 CrossFit Fort Worth and ZoiFit WOD BOOKS are coming! Also, this week the first 2012 Challenge will be released. We will be releasing one challenge per quarter relating to endurance,strength, metabolic capacity, or just down right fitness fun! The first challenge will be a primer for those athletes that are getting ready for the CrossFit Games 2012 Open and also a great way to get some of those holiday pounds shed!

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Comments

Michele commented on 02-Jan-2012 12:47 PM

Today's metcon - 16:40 Running wasn't fun today - had a hard time breathing. New year means better running for me!

Reed commented on 02-Jan-2012 07:26 PM

Well, Well, Well, I am about to let you all know what not to do. Do not take off for two solid weeks. Do not abandon your diet for the same amount of time. Finally, do not come back and attempt to keep up with Pete in the lifts and Metcon. By the end of
the DL my back was so shot that I couldn't even lift the KB so I just ran. DL: 265,275,285,295,285(4). DNF on the Metcon. Im not saying I could have kept pace with the guys in my group ( they all killed it) if I hadn't of done that but I am saying I didn't
help myself any.

Peter commented on 02-Jan-2012 09:23 PM

Crushing Metcon tonight! DL: 265,275,285,295,285. Great effort by all. Metcon: 14:50 over RX'd with 2pd KB all unbroken. I'll tell you during the last 5 swings I wanted to let go of that thing go!

Ashleigh Fann commented on 03-Jan-2012 07:28 AM

I am now allowed to wear civilian PTs again so I'm back to working out with our group here. We've started reviewing fundamentals of movement for some folks who never really got a good foundation. Yesterday's WOD: 20 rounds--1 DL, 1 DL+PC, 1 DL+PC+PP (45#);
not for time, but focusing on form as you fatigue--but I timed mine anyway at 9:05

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DL-OHS-HC

WOD 

Dynamic mobility before the WOD

Five rounds for time of:

Deadlift 8 reps135/95

Overhead Squat 6 reps 135/95

Hang Cleans(squat) 3 reps 135/95

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Comments (4) | Permalink |

Comments

Charlie commented on 30-Dec-2011 07:21 AM

Wod rx'd-12:44...couldn't keep up with Pete. Nice work/form, Ben.

Tina Neuwirth commented on 30-Dec-2011 08:44 AM

I agree, Charlie - nice form Ben (and you Charlie!). Great to have a bigger group this AM including our visitors from Minnesota. Nice work to all...Katie, you've got that clean, just have confidence! I did the WOD with 85#. Judging by my time domain, I
probably should have tried 95. I was scared off it by the WOD last Friday! 9:02 w/ 85#. Then I was inspired by Charlie and Pete and did 50 KTE (in sets, not for time). Have a great weekend and New Year everyone!

Peter commented on 30-Dec-2011 10:41 AM

It comes down to the OHS! If you have poor form it will do you in! Sub 10 is doable...you just have to barrell through it. I took a couple of breaks and failed on my first OHS rep on th 4th round. I knocked it out as Rxd in 11:14. Good to be back! Nice
work everyone!

Matt commented on 31-Dec-2011 12:51 PM

11:50 with 135#

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Deadlifts

WOD

Dynamic mobility before the WOD

Deadlifts 5x5 (do not sacrifice form for load)

Rest

Ring Dips 3x failure

GHD Back Ext 3x10

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Functional squatting...

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Comments

Craig commented on 15-Dec-2011 09:34 PM

Deadlift 5x5: 275-285-295-305-315 Ring Dips (max reps): 3 - 3 - 2 (So bad I did regular dips after): 5 - 5- 4 3x10 GHD Back Extension with no bodyweight

Coach D commented on 15-Dec-2011 10:27 PM

Did yesterday's WOD and thought i had a chance to beat Corey until the last round and my sore legs became like rubber and my lungs were rather spent. 10:37rx

Charlie commented on 16-Dec-2011 07:57 AM

did wednesday's wod in just under 13. needed thruster work and no better way to get it than 64 thrusters.

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Deadlift

Thanksgiving Holiday hours will be, closed on Thanksgiving, Friday 5:45am, and added 7 am class, Saturday open for regular classes.

WOD

Dynamic mobility before the WOD

Deadlifts 5x5 (progressive load, set up the same as power clean for initial bar approach)

Rest

AMRAP in 8 min of;

Weighted Pull-ups 5 reps (choose weight that allows 5 rep count)

Box jumps up/over 10 reps

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When was the last time the trainer at 24 hour let you do that?

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Ashleigh Fann commented on 23-Nov-2011 08:41 AM

DL--135-155-165-175-185; 6 rounds (no weight on the pullups for me)

Michele commented on 23-Nov-2011 10:28 AM

Couldn't get enough of those goblet squats, so after I taught them to my boot camp ladies this morning I did their WOD. 10 min AMRAP: 5 push press with 25#KB, 10 goblet squats with 25#KB, 15 situps. Got 8 rounds + pp,gs and 4 su's. That's 124 situps!

Tina Neuwirth commented on 23-Nov-2011 01:49 PM

Split squats today 5-5-5-5-5 (ea leg): 50# (25# each hand)-70#-90#-106#-150#. Last set I broke into 2-2-1. Depth was not as good on some reps, but some were legit. That was heavy! Happy Thanksgiving everyone!

Corey commented on 23-Nov-2011 06:40 PM

Shoulder press 5x5 - 95-105-115-125-125. Today's amrap w/ 25# vest - 9 rounds plus pullups and 1 box jump.

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Deadlifts

12 Days until the RANCH WOD! Sign-up in the office!

2011 2nd Annual RANCH WOD - "Doin it in the Country"

WOD

Deadlift 5x5 (progressive load)

Rest

Two interval rounds of;

Row 500 meters

Push-ups to failure (resting at the bottom constitutes a rest and stops reps)

Rest 2' and repeat

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Pink power!

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Comments

Tina Neuwirth commented on 07-Nov-2011 04:19 PM

Jenn and I did the partner WOD from Saturday today...holy cow! We were doing great on time until we hit the pull ups then it was downhill from there...that was a LOOOONG row! Rx'd 50:17.

Michele commented on 07-Nov-2011 06:40 PM

Well, now that I reread the WOD, I'm not sure I did it right. I did 2 rows and 2 sets of pushups with no 2' rest. Total WOD time - 7:21. 1st set of pushups - 40; 2nd set - struggled to get 20! Maybe that 2' rest would have improved that! Anyway, I hope
for the rest of you it didn't mean 4 sets of each! Yikes!

Terra commented on 07-Nov-2011 06:55 PM

DL's: 85,105,125,135,145 Row's 2:05,2:11 35,20 pushups

Charlie commented on 07-Nov-2011 07:22 PM

dl-235,255,275,295,315 wod-1:38,62/1:45,38

Ashleigh Fann commented on 08-Nov-2011 03:40 AM

Well, made it to Bagram, Afghanistan and managed to find the CF box here. It's pretty rudimentary, but it'll do...at least until I move out to Ghanzi where I'll be with the Texas National Guard Ag Development Team. I did the main site WOD, but had to scale
the snatches to power cleans for my shoulder and we're not allowed to drop the weights here. 3 rounds 30 WB, 30 PC (45#)--13:21. I was really winded after warming up on the rower...then I realized we're at 6000ft...Ghanzi is at 10000ft...I should have no excuses
for not being in shape when I get back!! Miss y'all!!

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Deadlift

WOD

Dynamic mobility before the WOD

Deadlift 5x5

Rest

2 Rounds for time of;

Run 800 meters

Overhead squats 15 reps 95/65

Toes to bar 30 reps

Post loads and time to comments

I had to post this pic because I am so proud of Missy and her pursuit of doing things that are uncomfortable to reach her goals! Only her 3rd 5k and she takes 1st place in her age group and PR's by over 2 minutes. This is a great example of reaching for your goals and doing what it takes to achieve them. Also, congrats to all the other runners who placed or took their age group. We are so proud of our family! Come join us at the next event.

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Charlie commented on 12-Sep-2011 08:17 AM

day 4 strength with pete: bs-235,bp-190,dl-255

Tina Neuwirth commented on 12-Sep-2011 01:44 PM

Strength day 4: BS 160 (true low bar position with much better depth today), BP 60, DL 185.

Peter commented on 12-Sep-2011 09:37 PM

BS-235/BP-215/DL-255

Michele commented on 12-Sep-2011 11:50 PM

SS program:BS-70;BP-55;DL-125. Could have easily done 60 on the BP, like last time, but Coach wanted me to perfect my form. I'm sure it will get heavy soon enough! Think I'll jump 20# on the BS next time. I started out too low, and the low bar technique
is working much better for me!

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Deadlift

WOD

Dynamic warm-up before the WOD

Deadlift 5x5 (working sets begin with the weight that produces bar path slowing)

Rest

4 Rounds for time of:

Wall Ball 25 reps

KB Snatch 10 each arm

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Corey commented on 17-Aug-2011 07:54 PM

Deadlifts with 5x5 - 225. Doing those slowly while practicing that technique was good work. Made the wallballs harder. 8:58 on the wod using 44# kb.

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Snatch Grip Deadlifts

WOD

Dynamic mobility before the WOD

Snatch Grip Deadlifts 5x5

Rest

Three rounds for time of;

Burpee box jumps 20 reps

Thrusters 10 reps 95/65

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Corey commented on 04-Aug-2011 06:30 PM

Once again, against better judgement I taped up my wrist real good and did the thruster/burpee coach's wod - 6:02. Then 3x10 deadhang pullups. Then KB swings with the 2 1/2 pood. Did 10 reps at the top of each minute for 3 minutes.

Ashleigh Fann commented on 04-Aug-2011 08:31 PM

75-85-95-105-115...and one more set just to see if I could @ 125. Think I mighta overdone it just a tad, back's a little sore. Thanks to Dexter for helping me get my form down pat! Then today's WOD in 12:52.

Michele commented on 04-Aug-2011 08:42 PM

Corey, you smoked that W8, even with a bad wrist! Snatch grip deadlifts 75-85-95-105-105(for form)-110 Then 3X10 GHD hip extensions. Supposed to be my rest day....gonna feel it tomorrow! Ashleigh, proud of you for going the extra mile today!

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Deadlifts

WOD

Dynamic mobility before the WOD

Deadlifts 8x5 

Rest

Gymnastics skill work (choose a gymnastics skill that you need to develop and work on that scale and its transitional elements if needed)

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One more rep!

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Corey commented on 16-Jun-2011 06:59 PM

8x8 DL's - 205-225-245-265-285. Dead hang reverse grip pullups - 12-10-9-6-6. Not as good as I had hoped. Forgot how hard it is when you don't kip.

Corey commented on 16-Jun-2011 07:22 PM

8x5

Shannon commented on 16-Jun-2011 08:34 PM

Row 800M (warm up) then run 800M, 20 DUs, 20 Pull ups 4 times the row 800M (cool down ha ha). This rocked my world! It was so intensely hot in the garage and outside. Wow- this was hard. I didnt time it but I can tell you I rested quite a bit.

Peter commented on 16-Jun-2011 09:31 PM

100 DBL Unders for time - 61 secs (PR) 100 KB Swings for time (1.5 pd) 3:05 - not sure if that is a PR.

Michele commented on 17-Jun-2011 07:55 AM

DL - 85-95-100-105-115 I should have either started higher or added another set. Practiced HSPU's. Wow! I can't believe it, but I was able to bend my elbows and push back up, a little! Used 3 stacked ab mats under my head and did 5 reps, then 2 mats -
got 2 reps and another 2 reps. Those are HARD! Also did some barbell rows with 35-45-55.

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"To the Core"

WOD

Dynamic mobility before the WOD

AMRAP in 12 min of;

Wall ball Sit-ups 10 reps

Weighted Walking Overhead Lunges 10 each leg 25/15

Deadlifts 5 reps 205/165

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I got your back!

Not only do these ladies have some great backs, but it is also a good play on words to remember the level of trust we develop when working with other athletes.  Developing trust and relationships within our box brings value to our training. We get out of that value what we put into it! One of my gymnastic coaches early in my training used to say, “you get out of the program, what you put into it!” Who doesn’t want more from their training! I know I do.

So, the next time you train, blog in the WOD blog, get involved, share with someone about how your training is going. Who knows, you might get rewarded for increased involvement and interaction.

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Terra commented on 10-Jun-2011 07:27 AM

I am not the greatest blogger...I guess when life (kids, new business, surgery!) get in the way of consistent workouts, I see my times/weights decrease and putting them in writing sucks. But I am grateful for my partner Erin, if it weren't for her, I would
never be able to rise above "life" or before the sun and make it to the gym to get the numbers back up (or down in running!) So, here's to humility. Today was 8 rounds and all my situps. I did the 10# ball, 15# lunges, and 125# on deadlifts. The key to more
rounds is better dl placement, Pete, Ben and I were jumping over bars to get in and out of the gym to do the lunges, instead of being near the door!

Terra commented on 10-Jun-2011 08:12 AM

Reed: I was reading your posts from this week. I have found for myself, protein, carbs only from veggies/high-gly fruit, and lots of water help me lean up quickly...coupled with CFE 3X's a week helps. I'm a girl, so our fat storage is different, but just
thought I would give you some encouragement! Also, when I first started trying to drop the fat - Darin told us to cut even fruit for 2 weeks and I saw a difference sticking to protein and carbs via veggies. It also helps me feel stronger, whether it's mental
or not.

Peter commented on 10-Jun-2011 12:34 PM

Quick WOD this morning. 8 rounds + situps. I have to agree with Terra...too much space between stations. Huge group this morning...a lot of DL bars. I wanted to recognize Don and Doug. These guys have been pushing themselves for many months and it's always
nice too see them in the morning and I always appreciate there positive attitudes. 90% of Crossfit is showing up and pushing forward. Great Job guys! I am impressed. I am close to finishing up my second year of Crossfit and have seen many people come and go
(especially at 5:45am!) but Don and Doug have really kicked some butt and have become great crossfitters.

Tina Neuwirth commented on 10-Jun-2011 03:39 PM

Pete, I second that! We have a great AM crew, and Don and Doug have been great additions and are great encouragers! I missed you guys this AM. I am off today and we took the kids to the aquarium...great fun! See you next week. Have a great weekend.

Corey commented on 10-Jun-2011 07:32 PM

Today's wod - 8 rds and 1 deadlift. Lunges were a quad burner. Everyone gutted that out. Thanks for the push, Charlie.

Charlie commented on 10-Jun-2011 07:52 PM

8 rds and 6 lunges...legs turned into jello in round 8. you're a machine, corey. huge class for friday evening...great job everyone!

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