Deadlift 3x5

WOD

Deadlifts 3x5 (begin lifts with 70% 1RM) Finish lifts with 1 set of failure at 70% of the weight of your last set of 3x5.

Rest

Tabata Squats

Post loads and reps to comments

Difference between the front squat,high bar squat and low bar squat. This illustration also depicts the variance in strength capacity from left to right in ascending order.

Beauty in things exists in the mind which contemplates them.
David Hume

Comments

Tina Neuwirth commented on 25-May-2011 03:11 PM

Coach's Challenge WOD (scaled to 12 pull ups and 12 dips): 2 rounds plus KB, pull ups, and 7 dips. Unassisted dips for 1.5 rounds then red band...humbling! I did try working my muscle ups before the WOD, but I have not been able to make the transition
since I had Bryna. Jenn and I are now on a mission to get them by summer! By the way, if you want to post the coaches WODs on Beyond the Whiteboard, look them up by putting in W.1 or W.2 and so forth. I also have one named Scaled W.2 for the pull ups and dips.
They will all read W.# CFFTW Coaches WOD. Good luck to everyone who has not done it yet! Loved the KB, hated the rest! CF definitely exposes weaknesses!

Shannon commented on 25-May-2011 07:18 PM

Talk about humbling! A muscle up can humble me faster than anything else it seemed today. I got 'em but man the took the breath right out of me! 2 rounds and 11 KB RX'd. The KBs almost knocked me over in the beginning. That is a ton of weight to be swinging
around like that. I have to say I was very proud. Then I thought it best to jump in on tabata squats (15). That was dumb but I made it through. Thanks to everyone who cheered me on and great job T-roy who did the workout by my side!

Reed commented on 25-May-2011 07:25 PM

DL 245,265,295,315,335(2) Tabata 12 Wow, that first round of tabata killed me! I started way too fast! Good job to Shannon and troy who both killed the Coaches Challenge. Also good job to Ash, your rowing looked really strong.

Charlie commented on 25-May-2011 08:18 PM

3x5 squats: 185,205,225,245,265(1)-PR then slightly modified a wod from last week-4 rds 800m run,15wb,10 box jumps (24"),5 hand stand push ups: 19:40 thanks for the push, corey. you would have had me if the run was shorter.

Corey commented on 25-May-2011 09:10 PM

Back squats - 3x5 - 185, 205, ,225, 245(1), 235. Then the wod Charlie explained - 20:20. Just tried to keep him in my sites on those runs. Way to go Troy and Shannon on the Coaches' Challenge. That wod is no joke.

Michele commented on 25-May-2011 10:11 PM

Way to rock the Coaches WOD Shannon and T-Roy! Wow! I am in absolute awe of your muscle-ups Shannon! Y'all both did awesome! You should be proud! DL 105-115-125-135-145. Form was breaking on last set. Not too bad for 3 reps considering my PR is 150. Gotta
work on that number! Looking forward to the upcoming 6 weeks of strength training! Tabata Squats - 16. Had 18 for the first 6 rounds, but those don't count, of course!

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Deadlifts

WOD

Deadlifts 5x5 (begin at 65-70% 1 RM)

Rest

AMRAP in 6 min of;

Burpees 5 reps

Thruster 5 reps 95/65

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Don't forget the Coaches Challenge this week! If you want to do W.1 just let your coach know. Scores will be posted several times throughout the week on the Coaches Challenge page.

Comments

Candace commented on 16-May-2011 11:50 AM

Can any girl in our gym do a 155# front squat for the coaches challenge?

Charlie commented on 16-May-2011 07:20 PM

W.1 rx'd 20:00.92 My money is on Reed!

Candace commented on 16-May-2011 10:11 PM

DL: 135-145-155-165-175. Today's wod: 4 rds + burp and 2 thrusters. Rxd. Charlie you kicked butt today! You've inspired the "Rxd" in all of us. Set the bar high! Thanks.

Peter commented on 16-May-2011 10:42 PM

DL - 205.225.245.265.285. Metcon- 8 rounds + burpees. 6 minutes of punishment. Candace, I believe Corey can do that weight :)

Matt commented on 17-May-2011 09:33 AM

DL - 225-225-245-245-245 WOD: 7 rounds + 3 burpees.

Matt commented on 17-May-2011 09:34 AM

Also, way to stick with it Charlie! Impressive.

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Deadlifts

WOD

Deadlifts 5x5

Rest

Complete as many rounds as possible in 10 min of;

Row 300 meters

Dead hang Pull-ups 8 reps (scale to the closest movement to dead hang as possible)

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This is what it feels like...

If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.
Hippocrates

Comments

Charlie commented on 18-Apr-2011 11:19 AM

225,245,266,285,305(1) 4 rds + about 150 m row

Peter commented on 18-Apr-2011 01:06 PM

225,245,266,285,305(1) 4 rds + row.

Ben Coad commented on 18-Apr-2011 05:17 PM

165,185,205,225,245 4 rds + 220 m row

Corey commented on 18-Apr-2011 06:28 PM

Congrats to Reed and Shannon! Happy for you and glad You guys are at CFFW. Today's wod - 225-255-285-305-315. 4 rounds + 2 pu's. I want to deadlift like Dman and Cmart when I grow up.

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Deadlifts 1-1-1-1-1-1-1

Dynamic mobility before the WOD

Deadlifts 1-1-1-1-1-1-1

Rest

Three rounds for time of;

Run 400 meters (row if inclement weather)

Air Squats 50 reps

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Comments

Tina Neuwirth commented on 04-Apr-2011 01:11 PM

Today I was feeling the need to work my shoulder to overhead strength, so we did SP 3-3-3-3-3: 45-65-70-75(1)/75(2 assist)-70(1)/70(2 assist). Then we did 5 rounds of 10 DB snatch (5 ea arm), 5 dips, 10 single leg scales with weight (5 ea leg): 5:18 w/
25# on snatch and scales. I beat my last time by 32 seconds but was 18 seconds short of my goal. Dips definitely slowed me down. I did them Rx'd until the last two rounds where I had to put toes down on some reps. Still much better than last time! Where is
everyone today...I need to see some posts. I am sure someone PR'd the deads this AM, right?

Michele commented on 04-Apr-2011 02:39 PM

Today's WOD at work - DL 85-95-105-115-125-135-145(f)-135 Metcon - 11:05

Reed commented on 04-Apr-2011 08:02 PM

DL 225,245,275,305,335,355 Metcon 8:something. 355 was a PR for me! I missed it last time but I felt really good tonight so I tried it again. I was so pumped! Big group tonight, everyone did great!

Candace commented on 04-Apr-2011 11:59 PM

DL: 145-165-175-185-195-205-215((PR)) way to go Reed! I love when see ourselves getting stronger! Great class tonight. Hats off to the DJ. Awesome music. Metcon: uhhhhhh 10:46 maybe??

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Deadlifts 3x5

WOD

Dynamic mobility before the WOD and Row 600 meters @ 90% tempo

Deadlifts 3x5 (initiate lifts @ 70% 1 RM)

Rest

Four rounds for time of;

Sprint 40 meters

Single leg support push-ups 20 reps (10 ea leg)

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Oly Workshop with Aime!

Conditioning

Conditioning is the act of developing capacity for whatever area or reason in life to allow us to withstand the rigors of that particular task, environment, etc... Conditioning might be good or bad and can be applied to all things whether physical, mental, emotional or spiritual. It is training that provides the conditioning needed to develop the capacity. So, are you conditioned?  If you hang around the box long enough, I know that you will receive conditioning for several different aspects of life, some physical, mental, emotional and even spiritual. Have you considered what type of training program you have to develop the other areas of your life? If not, why not? Today, begin to think about what other areas in your life need development. Then, share it with someone who you have trust in or mentor with, and begin on a path to conditioning...

Coach D

P.S. Who wants to do a "Spring Leaning Challenge"? Let us hear from you

Comments

Candace commented on 21-Mar-2011 09:31 AM

Spring Leaning?! Im down!

Terra commented on 21-Mar-2011 12:56 PM

Me, too :) DL 145,155,165,175,155 2:45; pushups more difficult than expected by round 3.

Tina Neuwirth commented on 21-Mar-2011 01:09 PM

Terra, nice job on the DLs, getting stronger! Today I did a WOD that I did in October, 400m run, 10! goblet squats (35#) and push ups, 400m run. 8:43. PR by 1:52 but then I was 5 months pregnant at the time! :) The runs felt hard, and the push ups were
pretty slow, but at least I am pushing forward! On a positive note, I am back on the clean eating band wagon and starting to see some of the baby weight go, yeah!

Peter commented on 21-Mar-2011 05:48 PM

Good Group this morning. DL: 225/255/285/315/315(F) in all honesty the set of 315 was ugly after the first rep. However, the first one looked good and that was a PR by 20 lbs. Metcon: 2:07. Sub 2 would have been sweet but the last set of pushups slowed
me down.

Reed commented on 21-Mar-2011 07:54 PM

DL 225,245,265,295,315 Metcon, 2:32 I felt good through the DL. Thanks to Clayton and D-man for the tips, they helped a ton! A couple of more workouts and I feel like I'll be ready to max on these babies! Im shooting for 350 at the next max.

Charlie commented on 21-Mar-2011 07:56 PM

row: 2:10 dl: 225,245,265,295,315(1) wod: 2:01 (last set of push-ups got me) reed, nice work on dl and thanks for the toes to bar advice

Shannon commented on 21-Mar-2011 07:59 PM

Alright- DL 115- 165... sorry, I forgot all the weights in the middle. I really am going to start keeping track of my workouts much better. That is a new goal of mine! Metcon, 1:56- I am ready to start doing military style push ups and pushing myself on
Metcons like this. My pectoral area will be super sore tomorrow regardless. Interestingly enough, the stupid 600M row killed me tonight. I cannot wait for our rower to come in tomorrow so I can work on this at home as well. Great job tonight everyone!

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Run-Squat-Deadlift

WOD

Dynamic mobility before the WOD to the hips and spine

Three rounds for time of

Run 800 meters

Air Squats 50 reps

Deadlift 10 reps (body weight)

Post time to comments

Several athletes have been playing around with the butterfly pull up. Here is the best instructional video I have found in the past that best explains and demos the movement. Remember, that you should have a solid dead hang and kipping pull up and have developed the shoulder mobility and strength to do this style of movement. The leg "kick" at the bottom is the key, like riding a bicycle backwards. Remember also that in some competition settings the butterfly pull up has been disallowed.

CrossFit Fort Worth has registered as an affiliate for Open Sectional WOD's and as a Team! If you are planning to compete in the WOD's, go to the site and register. Then connect yourself with our team.

Remember, next week we have Guy's Night Out on Tuesday and Oly Lifting with Aime on Wednesday. Don't miss the fun!

Comments

Coach D commented on 10-Mar-2011 07:28 AM

Shout out to Missy! 21st Anniversary today! I hear some guys talk about their wives as a ball and chain, can't relate. I have the best wife, friend, lover and life partner, she also CrossFits. What more could I ask for. Luv D

Tina Neuwirth commented on 10-Mar-2011 11:27 AM

JT: 21-15-9 HSPU, ring dips, push ups. (Unbroken HSPU the first round, head to pillow but would like to work on better ROM, then negatives on rounds 15, and 9. Toe assisted dips, not on rings...no rings here, but probably would not have done them anyway! All real push ups.) 11:42. Slower than my last time, but last time I did some knee push ups. I did the same things on the HSPUs last time, and did do rings last time but ended up doing eccentrics. Felt good to do a "real" WOD and Bryna slept the whole time and let me do it unbroken. Can't wait to get back to some lifting next week when I am back in the office and the gym!

Michele commented on 10-Mar-2011 02:29 PM

Happy Anniversary to the love of my life...my D-Man! Our relationship started 25 years ago in a health club where we both worked, so it's ironic to see where we are today! I would much rather CrossFit than sit in a deer stand with him! LOL! Today's WOD - 21:43 with mostly rowing and 95# DL. Ran 400m but the knife stabbing in my right quad was too limiting.

Candace commented on 10-Mar-2011 07:04 PM

Endurance wod: row 15= 3166m

Candace commented on 10-Mar-2011 07:04 PM

Endurance wod: row 15min= 3166m

Craig commented on 10-Mar-2011 08:15 PM

Run-Squat-Deadlift. 20:11 (under 20 minutes if you count waiting for cars.) 225# on the deadlift. Ugh.

Cars For Sale commented on 15-Apr-2011 03:05 AM

What is the exact number for this??

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Deadlifts

WOD

Dynamic group mobility before the WOD

Deadlifts 5x5

rest

Tabata Squats/Push-ups (40 secs on/20secs off of squats 20 secs/push-ups 20 secs then rest 20 secs)

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Clint in POSE!

Comments

Peter commented on 14-Feb-2011 10:23 AM

Good Class this morning. DL:185-225-245-275-285-300(1). Tabata: 20 squats/12 push ups.

Reed commented on 14-Feb-2011 08:23 PM

DL 205,225,245,265,295 Tabata, 18/10. Small group tonight but a good one. Everyone was working really hard and it was contagious! Had some paleo pancakes for Valentines dinner! Amazing

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"Carry On"

WOD

Dynamic group mobility before the WOD

5 Rounds for time of;

Run 400 meters

Deadlift 6 reps 225/175

Overhead Carry 80 meters (fence and back) 45/25

Post time to comments

Congrats to Adam from CrossFit Sparta, Fla. for representing! He almost smoked the competition but luckily Pete represented! Adam is an instructor at CrossFit Sparta.

"No Failure" Hoodie orders being processed today. Last chance to go in for this order! Contact me 817-271-4005 via text, tele or email and I will get your order added. Order by no later than 10am.

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Comments

Candace commented on 13-Jan-2011 09:09 AM

Yesterday's WOD: BS-125-145-155-165-175-185(f). AMRAP- 5rds+5 WBSU. Used 14# WB and 25# KB. Glad I went heavier with weight. My arms were shot. Had to do pushups from knees all except 1st round. Hate scaling pushups but I went heavier on the other so it makes up for it, right?? :)

Michele commented on 13-Jan-2011 01:08 PM

HFB workout today:4 rds 200m run, 25 air squats, 10 wallball (subbed with push press due to quad fatigue), 5 ring rows. Time-10:38. Running in the cold is for the birds!

Corey commented on 13-Jan-2011 07:15 PM

Did main site wod from Jan 7 - 20 min amrap - 6 deadlifts w 225#, 7 burpee pullups, 10 kb swings (2 pood), and 200m run. 7 rounds plus 110 meter run. I think I was barely moving on that last run.

Troy commented on 13-Jan-2011 08:34 PM

Today's WOD: 145# DL & 35# overhead.
17:44. I should have used a little more weight, but I felt like my intensity was good.

Craig commented on 13-Jan-2011 08:39 PM

Good WOD today. Wasn't excited about running in the cold, but once we got moving it got better. Did it RX with 225# DL and 45# carry in 16:02.

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Deadlifts

WOD

Dynamic group mobility before the WOD

Deadlifts 1x6

Rest

3 Rounds for time of;

RIng Dips 5 reps

Weighted lunges 10 ea 25/15 

Box Jumps 20 reps 20/14

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Craig, CF Bayou City Houston

Reminder: Tonight between 530-630 all HFB participants can come in for weigh-in, measurements and turn in their nutrition log for the first week. We look forward to seeing everyone!

Comments

Peter commented on 10-Jan-2011 05:35 AM

Just getting to my car at DFW airport. I took the red eye from Vegas. Looking forward to getting back to my own Box. I'll see you all on Wednesday. Vegas for 6 days = terrible.

Corey commented on 10-Jan-2011 06:11 PM

Short on time so just did metcon but did 4 rounds and the 24" box - 7:04. Quad burner!

Reed commented on 10-Jan-2011 07:56 PM

DL 225, 245,275,305,335(PR) 355(F) METCON: 5:32 RX'd Fun group tonight, cool mix of people.

Matt commented on 12-Jan-2011 09:52 AM

3:43 as rx'd

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Deadlifts

WOD

Dynamic mobility before the WOD

Deadlifts 3x5

Rest

3 Rounds for time of;

Pull-ups 20 reps

Clean and Press 10 reps 135/95

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The Holiday Fat Burner is here! If you know of someone that wants to get those extra holiday pounds of and start getting back in shape, this is a great opportunity. Click on the Holiday Fat Burner link and find out more!

Remember tonight is our Men's Night Out! Details in the What's New Section! The 6:30 WOD will be at 6:00 tonight to accommodate scheduling for the outing.

Comments

Corey commented on 29-Dec-2010 07:50 AM

I'm in Louisville, Ky for a few days and went to CF Louisville East. Was very sick yesterday but decided to go this morning anyway to flush out the crud. I was not even close to my best. 20 min amrap of overhead waiter carries with 2 45# dumb bells (probably about 100 meters), 10 thrusters with the same db's, farmer carries another 100m, 10 kb swings (1.5 pood), 10 ring dips, and 10 pullups. I got in 4 rounds. By round 2 I was about to puke. A rest, then a non-timed wod of 300m on the ski erg, 30 ghd sit-ups, 200m ski, 20 ghd, and 100m ski, and 10 ghd.

Tina Neuwirth commented on 29-Dec-2010 07:18 PM

I have some respiratory crud which seems to be going around (either cold or allergies, but it does not matter because I can't take anything) so I took a day of rest today. I definitely felt better after some soup and rest at lunch on this busy day. Hope everyone else is avoiding this crud. Hope to hit the gym at full speed again next week!

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