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Archive
Front Squats
Friday, October 22, 2010WOD
Front Squats 5x5
Rest
Good Mornings 3x10
Foam Roll after the WOD to the lumbar region, quads, hip flexors, glutes and hamstrings
Post loads to comments
"Fixing the Problem"
There is a tendency to try and "fix" a problem with gadgets, braces, devices and other application methods when our bodies experience breakdown and injury or overuse. Especially within the world of modern medicine, the quick "fix" always get the vote. Also, the most efficient is not always the most effective. A good example would be the feet. Got a foot problem, get a new pair of shoes, get a brace, stop your activity, get more padding, etc,etc,etc...Why not address the underlying issue and use active intervention, exercise, and education to get the "fix." The hard part is finding the fix! It takes awareness of a problem, access to critical thinking, evidence based intervention and the desire to work.
I hope what we are teaching at CrossFit Fort Worth is to "invest" in your body as carefully and thoughtfully as you would in anything else you value. I even find myself looking for the answer or fix to a new ache, pain or limitation in performance. But the real truth is this, the results we all want require thought, time and effort. The body is great at taking care of itself, but it requires maintenance. By the time your body lets you know there is something wrong, it has generally been there for a while. What all of us need to do is to take the time to evaluate our strengths and weaknesses and develop a plan to address the weaknesses and improve the strengths. So what is it for you, do you know? Is it stability(strength), mobility(flexibility), metabolic capacity for short, medium or long time domains, etc.... Think about it.
In the next few weeks I am going to post links, sites and creative solutions to some of the most common problems we experience. The first of these links is from eat,move,and improve.com. This is a great site of information from a PT and biomedical researcher who crossFit. They provide a practical view on dealing with problems that relate to normal life and how we train.
Check out their article on human feet. Takes a little time to read it but well worth it. As when I read anything, I try to separate fact from fiction. There is lots of fact, some postulation and minimal to no fiction in this article. Enjoy.
Zoi-Health & Fitness
Front Squats 5x5
Monday, August 30, 2010WOD
Dynamic mobility of the shoulders, hips and thoracic spine prior to lifting
Row or Run 800 meters
Front Squats 5x5
Rest
Reach Backs 3x5 each side
Open Books 5 each side
Tim, go Army!
Remember to sign up for the Nutrition "101" Seminar in the office. The sign-up sheet is located on the front counter.
We have only had 6 members sign up for Krav Maga, so unless we have 4 more sign up, we do not have enough people at this time to make the class. If you are interested in learning self defense tactical skills and getting another great way to get a workout in, sign up at the front desk. We will leave the sign up sheet through the end of this week!
Front Squats 3x5 @ 75%
Friday, August 06, 2010WOD
Front Squats 3x5 @ 75%
Snatch Grip Deadlifts 1x5 @ 105% snatch
Rest
3 Rounds for time of
Push-Ups 10 reps
KTE 10 reps
Ring Dips 10 reps
Post loads and time to comments
Andrea
Dan
Dan and Andrea McElroy will be leaving us to move back to Kansas City. Dan has already left and is working in Kansas. Andrea will be with us a little longer. So, if you get a chance, let them know how much we'll miss them and that they are always welcome at the box! Coach D
To anyone interested, we will be watching the UFC Fight @ Coach D's house this Saturday night, 7th @ 8:00 pm. Bring a snack and shoot Coach D an email if you're planning on coming. Ladies and Gent's Invited!
Front Squats 3x5
Thursday, July 29, 2010WOD
Front Squats 3x5
Rest
3 Rounds for time of
Row 800 meters
Wall Ball 20,30,40 reps 20/14
Post time to comments
Dustin, Owner of CrossFit Solus
Thanks Dustin for training with us and judging at our Box Games
Front Squats 5x5
Friday, July 23, 2010WOD
Front Squats 5x5
Rest
10! - Pull-Ups & Sit-Ups
Post loads and times to comments
Brooke, Emily, and Meredith working in Zoi-Sports!
Front Squats
Monday, May 17, 2010WOD
Front Squats 3x5
Rest
10,15,20,25,30 for time of;
Kettle Bell Swings
Sit-Ups
Post time to comments
ATO2 Tri-Team finishes strong at the 2nd Annual Classic Rock Rockwall Rotary Triathlon! CrossFit Endurance training works!
Remember that this week we are starting the Ladies Only CrossFit Class on Tue/Thurs @ 8:30am. Go online to schedule for these newly added classes. New female members completing On-Ramp series can also use these class times to receive their training.
Front Squats
Tuesday, May 04, 2010WOD
Front Squats 5x5
Rest
Three rounds for time of;
Run 800 meters
Thrusters 12 reps 95/65
Post time to comments
Marilyn after PR on Baseline...Way to tear it up girl!
We are still registering athletes for the Second Ladies Only Boot Camp. So, if you know of someone let them know to contact the office to get registered!
Remember to check out the ATO2 Endurance Blog on the endurance page. WOD's are being posted every other day to help you develop better endurance for that next race or just improve your capacity!
If you would be interested in a specific topic or skill that we have not done a skill workshop or seminar on, please let us know???
“Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives.” William A. Foster
Front Squats
Tuesday, March 02, 2010WOD
Front Squats
Saturday, January 09, 2010WOD
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