Clean and Jerk

WOD

Clean and Jerk (power or squat) 3x5

Rest

Annie - 50-40-30-20-10

Double Unders and Sit-Ups

Post loads and times to comments

Serious business...

Members who are working towards the GET PUMPED for the PARTY promotion need to turn in their first 30 days of food log by Saturday! Don't forget about the Cupid's Arrow WOD next Monday night Feb 13th at 6:30 pm. Bring your family!

Comments (3) | Permalink |

Comments

Tabbatha Konen commented on 07-Feb-2012 10:53 AM

45-45-50-55-65 on clean and jerks. 15:59 on Annie. Still working on double unders, so did some, then did 3 jumps per rx'd double under. Then 400m run. Was hoping to beat my time from Thursday, but only did by one second. The sprint did feel less awkward
today.

Michele commented on 07-Feb-2012 05:55 PM

9:02 with 3Xsingles. PR by over a minute even though at the start it was like I'd never jumped rope before! Duh!!!

Coach D commented on 07-Feb-2012 07:04 PM

Swim WOD, 300 m, 6x50m intervals. 10 rds agility ladder, stone carry 40m 70#, 10 burpees with games pushups, 10 DU's-19: something. Annie 6:58 rx

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 5x5 (begin squats after warm up with 70% of 1RM and load progressively)

Rest

1/2 Cindy intervals (2x5 min intervals with a 2 min rest in between)

Pull-ups 5 reps

Push-ups 10 reps

Squats 15 reps

Rest and repeat after 2 min rest

Post loads and rounds per intervals to comments

New Year's Hours

Saturday-New Year's Eve - Normal classes and hours

Sunday- New Year's Day-Closed

Monday-Closed in AM but open in PM for 5:30/6:30 pm classes

Comments (3) | Permalink |

Comments

Corey commented on 27-Dec-2011 10:51 AM

BS - 225-255-275-285(2)-285. Got off balance in the fourth set so just stayed there to work depth :) Cindy intervals - 7 rds plus 12 squats, then 6 rounds. Pushups caught up to me in second interval.

Michele commented on 27-Dec-2011 11:04 AM

BS-95-105-110-115 Stopped at 4 sets to do the WOD. 1/2 Cindy intervals - 4 rds + pullups and pushups, then 3 rds + pullups, pushups and 2 squats. Yep, the pushups were an early burnout for me! No shoulder work for a couple of months has zapped my strength.
And almost 2 weeks of rest over the holidays. Time to work on my weaknesses! Pretty disappointed with my performance with this one!

Coach D commented on 27-Dec-2011 08:46 PM

WOD-BS 235-255-275-285-295. Cindy intervals-8 rds 8 push-ups / 6 rounds 3 push-ups. Push-ups as always the sticking point.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Barbells for Boobs!

Today is our dedicated day to do"Grace" for the Barbells for Boobs fundraiser to support Mammograms In Action(MIA)!

Official Time - 9 am WOD

It is not too late to support the cause! Click on the link on our homepage, find our affiliate and you can still donate!

WOD

Grace - 30 Clean and jerks for time 135/95

Post time to comments and if you donate, please let us know.

Thanks to Ashleigh, Charlie, Missy, Craig, Josh, Tina, Jennifer, John, Coach Miles, Terra, Peter, Coach D and Ian for donating to the cause! Collectively our group has raised 505.00 so far.

Good luck to those of our members who are running the DFW MUDRUN this am! Good luck, stay warm, represent and bring home some swag!

Comments (3) | Permalink |

Comments

Troy commented on 29-Oct-2011 10:43 AM

I made a donation, but I did it after that lousy Ranger loss on Thursday night and I guess I didn't follow the link to the Box correctly. Dang it! Oh well, the $$ still went to "Mammograms in Action". I put the Box name in the comments section though and
they said the box would get credit. Have a great day!

Peter commented on 29-Oct-2011 10:56 AM

I signed up and donated for BFB. I'm gonna do Grace next week. I'm running in the Mud Run @ 2pm. God bless anyone who ran this morning!

Michele commented on 29-Oct-2011 12:08 PM

A huge Thank You to everyone who donated and participated today in Amazing Grace! There is still time to donate to the cause! And I know a few of you are planning to do Grace next week. The best part is knowing we are helping the cause! I've been protective
of my shoulder, so I did not have high expectations of my performance this morning. I used a light weight (55#) and finished in 3:55. Much better than I had thought, even at light weight! As a testimony to CF, when I first started CrossFitting in 2009, it
took me 13:51 with the same weight! Wow! Almost 10 more minutes! I'm sure I could have done 65# today, so I definitely will next time!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Squats and Cindy

WOD

Split Squats 3-3-3-3-3

Rest

1/2 Cindy

AMRAP 10': 5 pull ups, 10 push ups, 15 squats

Go weighted if you can do pull ups and push ups without scaling.

*Just a reminder that it might someday get cold again...and that Coach D is enjoying some cooler weather while doing a little work in Colorado this week!

Comments (2) | Permalink |

Comments

Rachel DeHoyos commented on 29-Aug-2011 07:17 AM

Cindy: Did 5 rounds + 5 pullups. Subbed 20 step-ups (10 each leg) for squats. Since split squats were not an option for me today I did 3 rope pulls/15 sit ups X 5.

Peter commented on 29-Aug-2011 10:24 PM

I did the 1/2 Cindy at home with just body weight. 14 rounds + 7 pushups. My shoulder is finally back to normal! Felt good but would have loved some real time competition!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Overhead Squats

WOD

Dynamic warmup before the WOD

Overhead Squats 5x5

Rest

"Annie"- 50-40-30-20-10 Double Unders, Sit-ups

Post loads and time to comments

Look mom, no hands!

Talk about lots of meters and miles! Matt D and I were wondering how much distance our box has rowed since we have been open. CrossFit Fort Worth members have rowed 7,696,231meters or 4782.2 miles! Where could you have traveled to from cowtown?  We could have rowed from Fort Worth to London.

The Coaches Challenge results will be posted tomorrow morning! Challenge participants who completed all the workouts in the 12 week timeframes, whether scaled or prescribed, will receive a high speed cable jump rope. The top 3 scorers who performed the workouts all prescribed and completed all 12 workouts in the 12 week timeframe will receive a 1 year subscription to the CrossFit Journal! We haven’t decided if we should make a tee for the challenge. Let us know what you think?

Our Strength Program starts September 1^st, get ready, more info. to come!

The Ranch WOD date has been set and will be released soon!

Protein Powder dispensers have been ordered and should arrive soon. Once we get them installed, athletes will have the ability to conveniently dispense a pre-measured amount for consumption after a WOD! Instead of charge a monthly fee, we have decided to price each protein serving at 1.50 which will cover the cost and help to re-supply.

Comments (5) | Permalink |

Comments

Tina Neuwirth commented on 19-Aug-2011 08:38 AM

Way to work through it all this AM to those remaining after everyone left for school! Anyone who hasn't watched Erin OHS should try to do that, great example! Katie's going to be a force pretty soon too...nice job on your first non-On Ramp WOD! I did the
WOD today too: OHS 85-95-95-105-105. Need to get better depth, but it was acceptable, not as good as Erin's though! :) Then Annie: 9:49 (actually 2:23 off my PR from several years ago, and 16 secs off my last Annie in May when I was early in my pregnancy).
Guess I still have a way to go. Always a work in progress. Have a great weekend everyone!

Katie Myers commented on 19-Aug-2011 07:26 PM

Thank you Tina! Did my first real WOD today OHS 35-35-45-45-50. Hopefully I will be able to add more weight soon! Erin rocks at the OHS, way to go Erin! Annie: 13:26. First one, so just gets better and faster from here! Tina thanks for all the great tips
today you are amazing!

Michele commented on 19-Aug-2011 09:23 PM

OVHD squats 35,45,55,65,70 - wish there were muscles in my wrists that I could strengthen! Ouch! Annie - 15:12 Rx! Shaved almost 4 minutes off my time doing it Rx'd in May! I got 15 DU's in a row at one point!

Reed commented on 19-Aug-2011 09:38 PM

OHS 95,105,115,125,135 Annie, 9 something. My goal was to break 10 and now it is to break 9. Good class tonight, very laid back but focused. Shannon and I have to go back to strict Paleo. We have cheated here and there lately and we both feel like it shows.
Michele, keep it up and we're back on the wagon with you. It was also interesting to hear about Micheles past modeling job, ask her about it!

Michele commented on 20-Aug-2011 09:21 AM

Reed, I think something was lost in translation! LOL!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

"Diane"

WOD

Dynamic mobility before the WOD

Diane 21-15-9

Deadlift 225/165

HSPU

Post time to comments

This simple tool example has great application to fixing any squat, deadlift or overhead press! Can someone tell me what a moment arm is? Post to comments

Comments (5) | Permalink |

Comments

Clint commented on 13-Aug-2011 08:10 AM

Moment arm is a physics calculation. As applied to the wrench the longer the wrench the easier to turn a stubborn nut. We use it in aviation also to measure distance from the center of gravity.E.G. on an airplane to calculate down force on a tail. I'm
interested to see how the lever or moment arm will help my squat. Gotta love our box!!!!!

Corey commented on 13-Aug-2011 10:03 AM

Look at you with your fancy words. You must have a lot of book learnin'. And you have long moment arms. Diane - 7:40 rx'd. Not sure what my last time was many moons ago, but I'm pretty sure I beat it by a lot.

Ben Coad commented on 13-Aug-2011 10:21 AM

I was not a slacker in school, but I rarely paid attention in physics. Took it easy today and did the baseline at 4:36.

Michele commented on 13-Aug-2011 10:54 AM

Anyone reading the nutrition blog???

Charlie commented on 13-Aug-2011 02:34 PM

diane with corey...18 something. i wasn't looking forward to this one, but hspu is a major weakness so i'm glad i did it. figured out how to kip on the last set...i'll be ready next time it comes up. miles, way to destroy it.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Half Cindy

WOD

Dynamic mobility before the WOD

"Half Cindy" - AMRAP in 10 minutes of;

Pull-ups 5 reps

Push-ups 10 reps

Air Squats 15 reps

Immediate transition to Row 800 meters

Post rounds and row time to comments

"Who says moms can't power clean!"

Comments (10) | Permalink |

Comments

Terra commented on 14-Mar-2011 07:37 AM

That sounds like a new shirt "Real Moms Love Jerks" ha! 10 rounds+2pullups (blue) 3:45 row; great start to a dark Mon. And yes, D...you can run but you can't hide :) I heard you loud and clear.

Peter commented on 14-Mar-2011 07:52 AM

9 shy of 14 rounds. I finished 13 with 6 airsquats. 3:15 on the row. What a nice treat to have after the half Cindy. Thanks D!

Erin commented on 14-Mar-2011 08:50 AM

9rds with red band and knee push ups. 3:46 row. 250m into that row my body wanted to be D.O.N.E. Pushed through. Good group this a.m. Even the "kids" showed up despite spring break. Impressive!

Michele commented on 14-Mar-2011 06:05 PM

Half Cindy at home w/jumping pullups - 11 rds plus all pullups and pullups of 12th round. Row - 3:51 Worked up a good sweat!

Charlie commented on 14-Mar-2011 07:12 PM

13rds + 7 push ups/3:05 row

Reed commented on 14-Mar-2011 07:17 PM

Half Cindy, 11 rds on the dot. Row 3:44. I was dead when I got to the rows. Im pretty sure my diet this weekend came back to haunt me. My fault on that so my low output is also my fault. Need more focus! On the up side all my PU's were butterfly so that was cool.

Shannon commented on 14-Mar-2011 07:21 PM

Half Cindy- 12 rounds and 5 pull ups. I was pretty pumped that I did about 90-95% of the pull ups butterfly. I really liked this workout. My row was at 4:04- I struggle so badly with the row. Will work on this. On the upside I learned how to do double unders tonight. I can get about 8 in a row. :)

Clayton commented on 14-Mar-2011 08:27 PM

That is an awesome picture!!
I'm hanging in the Mountains this week. Gonna do a little snowboarding tomorrow with the girls. Everyone have a great week.

Candace commented on 14-Mar-2011 09:07 PM

Half Cindy- 9rds+pull ups. Row:3:34. I really liked this WOD! Way to go Shannon, you'll have it down in no time. You did awesome tonight!

Matt commented on 15-Mar-2011 04:29 PM

13 rounds + 10 pushups. Forgot my row time. 3:30-ish

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

"Barbara"

WOD

Dynamic group mobility before the WOD

"Barbara" - perform 5 rounds of the following with precisely a 3 min rest interval between rounds. Time each round. (scale to capacity)

Pull-ups 20 reps

Push-ups 30 reps

Sit-ups 40 reps

Squats 50 reps

Post each round time and total time including 3 min rest intervals.

This Saturday we will have Oly Class again at 8:00am and Muay Thai at 10:00am. Don't miss one of these classes, great stuff!

For Team Zoi, no news yet on updated CF 2011 Open Sectional Games information. We will keep you informed as more information rolls out.

We will be having an ATO2 team meeting coming soon to set the schedule for upcoming triathlons, runs, endurance races etc...the season is upon us. One of the first events will be the DFW Spring Mud Run! The meeting will be posted soon and if you want to join the team come to the meeting to find out more information.

I know several members have asked about WOD books. Cross your fingers and we are hoping to have them in asap. The printer and developer of the books has been way behind, great demand! Thanks for your patience.

Keep an eye on the calendar because events and activities are being added daily! The more you participate the more you get out of the box!

On that note, if you don't presently blog, start. Blogging within our community is the primary communication method of our membership. I promise you once you start it will enrich your experience at the box. Don't know what to say? Start by recording your WOD time and experience and then let it go from there!

Comments (4) | Permalink |

Comments

Corey commented on 17-Feb-2011 07:47 PM

Barbara as rx'd - 3:00, 3:32, 4:27, 5:05, 5:30 total time 21:34 and 33:34 with the rest time added in. This was only 4 seconds faster than my last time over a year ago. That is a bit discouraging, but I was doing way more pushups back than and that was the movement that slowed me down more than anything tonight. I also noticed I went out much faster this time. Great job Doane! I thought I had you after we finished round 2 but then you got smoked me on those last two.

Terra commented on 17-Feb-2011 08:01 PM

I made it to the 4pm class tonight, great to see my long lost friends! I had to scale this one more than I wanted to, but it is what it is. I did 10 pullups instead of 20 and 10 ring rows, in lieu of pushups. My goal was to make each round faster. 3:21, 3:12, 3:09, 3:07, 2:58

Matt commented on 17-Feb-2011 08:09 PM

21:17 as rx'd. Almost used the bucket.

Troy commented on 17-Feb-2011 11:24 PM

Scaled this to 4 rounds. 3:56, 4:59, 6:00 and 5:08. I heard the "pukie bucket" calling my name.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

"Bet You Didn't Know"

WOD

"Nicole" AMRAP in 20 minutes

Run 400 meters

Max rep pull-ups

Post number of rounds and pull-ups to comments

Craig Bickley, our first "Bet you didn't know member"

Bet you didn't know is exactly just that. Every so often we are going to post some interesting facts about one of our members (with their permission of course), that we bet you didn't know! 

Here are some interesting facts that we, "bet you didn't know!"

Craig was a professional wrestler for 2 years named Chris Jekyll for the NWA-Southwest in Fort Worth

In 2000, He won the Toastmasters Humorous Speech Contest at it's highest level

He was once on a game show named, "Whatta ya think?" and won the grand prize

Majored in electrical engineering at Texas A&M, but he has written a Big XII football column for the Texas Tech website for 6 years

He has had the cover story for DFW "Sports Weekly", three times

He once had a youtube video get over 150,000 hits

Check out Craig's Wrestling Video as "Chris Jekyll"

Comments (3) | Permalink |

Comments

Elisabeth commented on 02-Oct-2010 10:54 AM

Very cool to know about Craig. CFFTW seems to have some interesting people.
10 RFT 75# DL (15)/10 Push ups= 12:47. (working another weakness -Push ups)

Corey commented on 02-Oct-2010 11:26 AM

Very cool Craig! Awesome move on that video. Overhead squats today to work on a weakness. 5x5 95-115-135-155 then back to 135 because Miles noticed a break in my form. He took a video on my phone and sure enough my knees were going forward. Worked on some form drills with the bar. Thanks Miles. Good to see Kimberly back at the box. Then ran a few 400m at the track. Pushups later today to work on another weakness.

Michele commented on 02-Oct-2010 06:32 PM

Besides being chief cook and bottle washer all day for Megan and 10 of her closest college friends, I decided to go for a quick 1 mile run to celebrate the Sooners victory over Texas today! Boomer Sooner!!! 1 mile run - 9:20

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Heads up!

We are updating the Nutrition blog more regularly now thanks to my lovely wife Michele! We will be posting on the blog at least 2-3 times a week with new links, ideas, articles and information on all things nutrition! Thanks Michele!

CrossFit Fort Worth - Ladies Night Tonight!

Tonight after the 5pm WOD, CFFTW ladies will be meeting @ 6:30pm @ Don Taco on Heritage Trace Parkway in Keller for a little post WOD food and hanging out! Ladies only, guys!

WOD

Dynamic mobility before the WOD

Cindy

AMRAP in 20 minutes of

Pull-Ups 5 reps

Push-Ups 10 reps

Squats 15 reps

Post rounds to comments

Static stretching after the WOD

Check out this video link of Coach Miles Proposing to his girlfriend, Nicole! Not only did he win her hand in marriage but he also one Overall Male with a 5k time of 17:27.8.

Most athletes don't need to train more. Their problem is that they don't consider recovery part of training- Joel Friel

Comments (11) | Permalink |

Comments

Elisabeth commented on 16-Sep-2010 08:35 AM

Michele- What is the cross street for Don Taco? Is it closer to 377 or I35?
Inquiring minds want to know :-)

Terra commented on 16-Sep-2010 08:52 AM

Today's WOD: recovery...thanks D.

Terra commented on 16-Sep-2010 09:38 AM

I think it's closer to I-35, but really kind of in the middle of the 2.

Michele commented on 16-Sep-2010 10:15 AM

Today's "simple" AMRAP took me down! First time a workout made me sick to my stomach. Had to stop at 16 minutes. Got 12 rounds in. Not a fun morning! Glad I did it though.

Michele commented on 16-Sep-2010 10:20 AM

Don Taco is on Heritage Trace between I-35 and North Beach behind the 7-Eleven. See y'all tonight!

Tina Neuwirth commented on 16-Sep-2010 11:50 AM

Tried to run again today...a little more successful than last week. My phone has decided not to work as a GPS anymore, so I could not track my distance. Instead, I ran 4 minutes on, 2 minutes off, 4 rounds. I figure that 4 minutes is approx 800 m or so on a good day, so I probably did a total of about 2 miles. Very hot and sticky now!

Michele commented on 16-Sep-2010 12:42 PM

Before I took a shower I decided to go ahead and run 1 mile. Glad I did! I Pr'd at 8:30! That's 46 sec. faster than my last PR!

Tina Neuwirth commented on 16-Sep-2010 02:46 PM

Wow, Michele, that's awesome! Congrats! You definitely have the bug now. Next race you run, bet you have a medal hanging around your neck at the end!

Matt commented on 16-Sep-2010 05:07 PM

Really wanted to do this WOD, but couldn't make it in time today. Maybe tomorrow.

Coach D commented on 16-Sep-2010 08:02 PM

CFE Swim WOD - 2x5min, 2' rest between, 250m,250m then 2'rest 5x1min, 65,65,65,60,65m, 30 sec rest between rounds. Massage by S Perkins, loved it. Have fun ladies!!! Guys, our turn next. What are we going to do?

Corey commented on 16-Sep-2010 10:07 PM

I say we do a guys Crossfit campout when it gets a little cooler. Find a state park with good bike trails and take the mountain bikes.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment