Interval Training

WOD

Dynamic mobility and group warm-up before the WOD

Intervals of 3 min of the following movements (all out effort) 2 min rest between

Thrusters 95/65

Double unders

Push-ups 

Post reps per movement 

Z-Team (Weighted GHD Hip Ext 45/25) 3 x failure 

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Comments

Tina Neuwirth commented on 31-Jan-2012 12:24 PM

Too busy at the clinic for a WOD yesterday so today I did 3 rounds 800 m run and 50 squats for time: 15:34. I think I could have done better but I had to lock the jog stroller to keep it from rolling away and had to keep my dog from licking me every time
I squatted. Still did them unbroken but it was a challenge!

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GET PUMPED for the PARTY!

WOD

Dynamic hip mobility before the WOD during group warm-up

Back Squats (high/low bar) 7x5

Rest

Interval Training- 2 min of each movement for max reps with 1 min rest between

KB Swings, Chest to bar pull-ups, Ring push-ups

Post loads and max reps per movement and rep total

WE ARE!

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Comments

Tina Neuwirth commented on 27-Jan-2012 09:19 AM

Nice job to everyone this AM. Way to gut out that run, Eric! I did the WOD: 115-135-145-155-155. I stayed on the last set trying to work better depth. That extra two reps makes a difference! Then the MetCon: 1 pood KB, 65 reps, chest to bar pu's (tried
to keep them legit...1/2 def hit the bar and 1/2 were darn close) 21 reps, ring push ups 20 (that's were my arms gave out...most of you smoked me on that). Have a great weekend!

Rachel DeHoyos commented on 27-Jan-2012 09:48 AM

Backsquats: 55-60-65-75-95. I was still very sore from wed's WOD, and this helped get the blood in the legs. My form felt great today like I was in the zone. I will go heavier next time we do BS's. MetCon: KB- 18lbs 58 reps/ Chest-to-bar- grn/red/red bands
30 reps. About 1/3 hit the bar. Did knee push ups & knocked out 40. My arms were done after that!

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Intervals

WOD

Dynamic group mobility before the WOD

Perform as many reps/units in 2 min of the following movements. 2 min rest in between movements.

KB Swings 1.5/1pd

Rest 2 min

Burpees 

Rest 2 min

Pull-ups

Rest 2 min

Cleans @ 75% of BW

Rest 2 min

Row

Post total reps and meters as a total score to comments.

Lots of new members in the box! Say hi to Kevin, Ria,Tiffany, Andy, Eric W and Eric L, and Don. We're growing to meet your needs. Keep up the good work to make CFFTW the best CrossFit community in DFW!

Comments (3) | Permalink |

Comments

Ashleigh Fann commented on 14-Jan-2012 08:43 AM

I received the care package from y'all today. Thanks so much for the goodies and for thinking of me! Today we did Tabata This--Squats-14; Row-73m; Pullups (w/band)-4; Situps-9; Pushups (knees)-9

Charlie commented on 14-Jan-2012 01:39 PM

nate last night with corey: 13 rds + 1 mu today's wod: 55 2pd kb, 37 burpees, 42 pull ups, 15 115# cleans, 543m row

Peter commented on 14-Jan-2012 05:22 PM

Today's WOD: 61 KB Swings 2pd / 37 burpees / 44 pullups / 21 Cleans @ 135 / 370 meter run (no rower). That was a beating!

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Jerk

WOD

Dynamic group mobility before the WOD

Jerks 3x5 (work on getting under the bar and going into full lockout overhead)

Rest

Interval Rows 200 meters x 5 with a 1:1 rest in between (all out effort and try to hold the pace in each successive interval)

Z-Team - muscle-up skill progression with bands and rings, etc...

Post loads and rows to comments

Several athletes have asked about Saturday Classes this week. Saturday classes and Muay Thai are as they normally are with no changes. Also, make sure to sign-in each day up at the front desk if you are doing the "GET PUMPED for the PARTY Challenge"

Comments (6) | Permalink |

Comments

Tina Neuwirth commented on 13-Jan-2012 11:13 AM

Where is everyone...no one from that great AM class today blogging? Nice to have such a big class today. Welcome to our newer members! Split jerk: 3-3-3-3-3. 75-85-95-105(f)/105/105(f). I didn't do the last set of jerks due to time constraints and failure
at that level. I was not super-happy with that, because I have jerked up to 135#, but have lost some capacity. Guess I have some goals to shoot for! Then rowing (my nemesis): 46.1, 46.1, 47.4, 50.4, 51.6. The first 2 rounds for me were PR pace, and I guess
I just spent my quads...that was alot of decline!

Rachel DeHoyos commented on 13-Jan-2012 11:42 AM

Great group this morning. Group warm-up was fun! Split Jerk- 45-50-55-60-70. Felt good today considering how sore I was from Wed. Row was a challenge: 48.1,48.2, 47.5, 49.7, 49.2. Happy that I was fairly consistent even though I gained a little on last
2 intervals.

Peter commented on 13-Jan-2012 05:10 PM

I missed this morning! I wanted to try Fran again...its been a very long time. I'd did it in 3:49...I stopped twice mainly because I got in my head. I shattered my previous time whatever it was. I then did 100 dbl unders for time - 1:03..I beat my last
time by 2 secs. I got caught up twice.

Corey commented on 13-Jan-2012 06:41 PM

Charlie and I did "Nate" - 15 rounds plus 2 muscleups. Then a 2000m row at 90% - 3:20.

Corey commented on 13-Jan-2012 06:46 PM

Meant to say, nice Fran time Pete!

Corey commented on 13-Jan-2012 08:39 PM

Oops....Time on the 2000m was 7:20.

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Intervals

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Comments

Todd commented on 09-Mar-2010 06:33 AM

We should be back tonight! Or, at least, me...the Lovely Elisabeth is a bit under the weather :-( Reed, you go on the burpees- I got a bit behind over the weekend, so today's gonna be a catch-up day! 39! See everybody tonight ;-)

Tina Neuwirth commented on 09-Mar-2010 07:55 AM

So, today was SP 3x5 and DU and sit ups (2 mins each, 90 secs each, 60 secs each, and 30 secs each). SP 45-55-65-70 (assist x 2) - 70 (assist x 1) PR. Go me, finally getting 70#, and more than once-oh happy day! On the other part - 392. That is 24 reps better than when I did this WOD in August of last year.

Terra commented on 09-Mar-2010 08:54 AM

I am interested in doing the Mud Run but need a partner...anyone intersted?!

Aaron Russell commented on 09-Mar-2010 10:03 AM

did yesterdays WOD as i started before today's was posted. #135 cleans, and #95 Thrusters(no wall ball avail.), 9:03, pull-ups still kill me! then a 2:50 on the row. Hopefully I'll b on my way home in a few days. Looking forward to being back in a CF Box!!!!

Terra commented on 09-Mar-2010 12:16 PM

After years of running I have seen so many funny shirts, "I run for wine, beer, chocolate, size 2 jeans, sanity..." you name it! So, lately when I am able to lift a box or move a piece of furniture or whatever, I think I Crossfit for being self-sufficient! Today, my kids' sandbox was full of water/sand, ie., mud and they wanted to play outside. So, we headed to Walmart to get 80# of new sand to add to the old. I had to lift a very heavy sandbox, then shovel as much as I could out, carry the new bags to the backyard and fill it up. I thought "I Crossfit so I don't have to say 'wait until Daddy gets home!'" My daughter said, "wow, momma...you're strong." So, while I may not be on the white board...that made my day :) Darin always says to have a purpose...what is yours?

Tina Neuwirth commented on 09-Mar-2010 05:45 PM

Terra, that is awesome! When I ask Ella if mommy is strong, she says no! And my kids came to the gym and watched me at the Oly Class doing Clean and Jerk and Snatches! Guess that doesn't count!

Matt McCraney commented on 09-Mar-2010 06:21 PM

My fellow 4 o'clock CrossFitters. Please check your belongings and see if you mistakenly picked up my car keys on the way out the door today. Thank you guys and gals. My contact # 719-761-4110

Corey commented on 09-Mar-2010 07:17 PM

Today's WOD - as Rx'd w/ 185# - 3:54, 4:14, 4:09. Always good to do the wods with motivated people. Good to gut it out with you Todd. Brady, I heard you and Dman smoked me on the 750m. Let me congratulate you both and say - "It's on like Donkey Kong, brutha!". I mean, come on, it's the only thing I have on you guys! Love it, love it!

Todd commented on 09-Mar-2010 08:10 PM

Donkey Kong?!? Blast from the Past! Pretty much just chased Corey tonight~

Matt McCraney commented on 09-Mar-2010 08:24 PM

Evidently I should check my belongings better. Darin helped me find a secret pocket on my bag, somehow my keys found their way into this pocket.

Corey commented on 09-Mar-2010 09:33 PM

check out the Crossfit Veritas site. www.crossfitveritas.com Our good CFFTW buddy, Todd, made their site.

Brady commented on 09-Mar-2010 09:35 PM

Corey- if it makes u feel any better, I squealed like a schoolgirl when I saw I beat your row and Darin did a toe touch.
Today's wod 185# - 3:45, 3:55, 3:40

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