METCON

WOD

Mobility-perform hip mobility exercises before the WOD

AMRAP in 12 min of;

Wall ball 20 reps

Burpees 10 reps

Deadlifts 225/165 5 reps

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Check out this video of Kimberly Smith getting her first muscle-up!

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Comments

Michele commented on 08-Feb-2012 06:28 AM

Woo Hoo, Kimberly! That is AWESOME! Everyone check out the Nutrition blog today...good info!

Ashleigh Fann commented on 08-Feb-2012 08:49 AM

Way to go Kim!! You Rock!! We did something like Annie-on-steroids today. 60-50-40-30-20-10 Double unders (3x singles for me), Overhead Weighted Sit-ups (10# plate)--18:52 I love my Vibram 5-fingers, but the rope gets stuck between my "toes" sometimes
when I miss!

Peter commented on 08-Feb-2012 10:45 AM

Way to go Kimberly! Today's WOD - 6 rounds + 6 wall ball. That is a lot of wall ball! All movements were unbroken. According to our postings, it appears we only have 5 members. Is anyone out there? I heard 29 ppl attended last night.

Rachel DeHoyos commented on 08-Feb-2012 10:55 AM

Great job Kimberly! 3 rounds + 5 burpees. 10# WB, 115 DL. I just need to learn to love burpees. I'm not quite Z-Team ready, so I decided I would be on the Y-team. Y-team finished out the round w/5 more burpees and 5 DL's after a few min rest. Y-team is
going to work on burpees a lot.

Tina Neuwirth commented on 08-Feb-2012 01:51 PM

Rachel, I love it! Kimberly, way to go! Today, inspired by Kimberly, Jenn and I worked on muscle ups. Then I did BS 3-3-3-3-3. 135-155-165-175-185 (I did 185 again for depth, but Jenn watched and said I was legit). Then 1000 m row for time: 4:17. The white
board says that is a PR.

Peter commented on 08-Feb-2012 10:26 PM

Just did Annie as rx'd 6:15. I beat my last time almost by a full minute.

Charlie commented on 09-Feb-2012 06:31 AM

wod-6 rounds + 17 wb, tabata kte afterwards-8. thanks for the push, corey.

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METCON

WOD

Mobility-Dynamic hip and shoulder mobility before the WOD

Four rounds for time of;

Pull-ups 10 reps

Row 400 meters

KB Goblet Squats 15 reps

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Z-Team ( 2 x 800 meter interval runs)

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Ashleigh Fann commented on 06-Feb-2012 09:01 AM

Push Press 3x5--45-65-75-85-105 (PR by 15#...woot!); AMRAP 20:00--10 PP (85# 1st round, then 75#); 10 KB swings (1 pd); 10 Box Jumps (20")--6 rounds + 6 PP.

Peter commented on 06-Feb-2012 10:43 AM

WOD w/2pd KB - 11:03. I felt like I was rowing in slow motion by the 3rd round. I'm gonna do my 800m intervals tonight.

Tina Neuwirth commented on 06-Feb-2012 01:11 PM

We had too many people for our 1 rower, so I ran 300 m instead of rowing 400 m. I used a 45# DB for Goblet Squats: 11:38. Then within a few mins. did 800 m intervals with only about a min rest between. 3:59 then 3:55.

Michele commented on 06-Feb-2012 05:00 PM

Wow, Tina! Your times are awesome! I aspire to be like you someday! Today's WOD - 14:32 with 35#KB. Those goblet squats were definitely the kicker for me!

Corey commented on 06-Feb-2012 06:23 PM

Wod with 2.75 pood (97lb) - 11:45. Quads on fire! Can't even walk normally so will run later.

Troy commented on 06-Feb-2012 09:50 PM

WOD with 1.5 pood. 13:44. Nice work 6:30 class!

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Overhead Squats

WOD

Mobility-shoulder mobility with band before the WOD and movement with PVC for overhead squat

Overhead Squats 7x5

Rest

Five rounds for time of;

Box Jumps 7 reps 20/14

HSPU 7 reps

Power Clean 7 reps 135/95

Post loads and time to comments

Z-Team (Tabata for your weakest movement after the WOD)

OLYMPIC LIFTING BASICS beginning Monday Feb 6 @ 6:30 pm! Check the calendar and Community section for details

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Comments

Tina Neuwirth commented on 03-Feb-2012 08:23 AM

Nice to meet Jeremy and Ashley this AM. All of your "regulars" say hi to our new members, we have several! Good effort to all. I know OHS is not an easy movement. I did the WOD today: OHS 65-75-85-95-105(1) and 1(f). Tried to finish the last set but couldn't
quite get the weight where I wanted it so I stopped there due to time. The movement felt good, I was just a little off balance. Then MetCon Rx (20" box and 95#): 8:35. HSPU ROM could have been better but I did do them all inverted. Have a great weekend everyone!

Corey commented on 03-Feb-2012 07:21 PM

One set of overhead squats and my wrist couldn't take it. Need to save it for the Open so did front squats. 7x5 - I think it was 135-155-175-195-205(5). Long time since ive been able to do those. Then 4:50 as rx'd on the metcon. Had to leave so will do
tabata at home tonight.

Matt commented on 03-Feb-2012 07:42 PM

OHS(135-145-155-155-165(failed at 5) - WOD as rx'd in 6:03.

Rachel DeHoyos commented on 03-Feb-2012 08:08 PM

Slept in this morning, so I went to the 5:30p class. It was nice to put faces w/names from these posts. It has been a LONG time since I have done OHS. They were much harder than I remember. 35-45-45-50-55. Metcon: 20" step-ups/ box push ups/ 55# power
cleans. 8:03. This is the closest I've come to completing an unbroken metcon. That was a good feeling. Good group tonite!

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METCON

WOD

Dynamic mobility before the WOD (do the shoulder warm-up exercises)

Five rounds for time of;

KBS 20 reps

TTB 15 reps

Push Press 10 reps 95/65

Post time to comments (Z-Team work 100 double unders and 3 sets of HSPU to failure after the WOD)

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Comments

Tina Neuwirth commented on 20-Jan-2012 08:36 AM

Good class this AM! Nice job for gutting out a tough WOD. I did the WOD Rx'd: 16:10 with 1 pood KB. Probably could have/should have done a 1.5 pood. That was def my rest! I missed about 5 TTB so I went back to do them. My time before redoing those reps
was 15:40 (wish all reps had been legit!). Have a great weekend!

Ashleigh Fann commented on 20-Jan-2012 08:43 AM

Did Grace today--4:55 (75#). Huge improvement from October which was 7:00 (65#). *Pats self on back.* :-)

Corey commented on 20-Jan-2012 06:24 PM

Todays wod with 2 pood kb - 13:19. Wish I had timed my du's. I think I had a PR.

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METCON

WOD

Dynamic group mobility and warm-up before the WOD

Five rounds for time of:

Box Jumps 20 reps

Power Snatch 5 reps 115/75 (Z-Team do 135/85)

Front Squats 10 reps 115/75 (Z-Team do 135/85)

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Ashleigh Fann commented on 10-Jan-2012 06:48 AM

We did 30 Curtis P's (65#)--8:57 Good thing we don't have any stairs around here b/c I don't think I would be able to traverse them very well for the next few days!

Terra commented on 10-Jan-2012 09:15 AM

Friday was supposed to be a rest day for me. But the weather was gorgeous, so on a whim I decided to hit Morris-Dido/Bonds Ranch for my 10 mile run around lunchtime. Bad idea. It was warmer than I expected, I hadn't eaten, and didn't have enough water.
I ended up completing a 8 mile hill run that SUCKED. I spent all day Saturday and Sunday pouting. Today's WOD: 55#, 20"box: 11:36.

Tabbatha Konen commented on 10-Jan-2012 09:34 AM

Completed as rx'd. 55# snatch, 65# front squat, not sure of box height, it was above my knees. 17:21.

Charlie commented on 10-Jan-2012 06:34 PM

19:44 5k row

Coach D commented on 10-Jan-2012 07:05 PM

WOD- 15:45, 135, 24" box. Great work everyone! Good row Charlie!

Corey commented on 10-Jan-2012 07:46 PM

Se wod as dman - 17:45. Snatches were my slow spot. Once I got the progression down it went much better. I think my last round was faster than my first. Everyone did great tonight. Nice row Charlie. Your times are getting faster.

Craig commented on 11-Jan-2012 07:08 AM

15:18 with the Z-Team RX (135# weight). Note to self: Box Jumps in Vibrams are not fun... The bottoms of my feet were numb by the end of the WOD. :)

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METCON

WOD

Dynamic mobility with group warm-up before the WOD!

Four rounds for time of;

Box jumps 20 reps

Pull-ups 15 reps

Overhead walking lunges 35/15 10 reps

Overhead squats 120/75 5 reps

Post time to comments (games athletes on the Z-Team!, perform squats with 135 and do 20 pull-ups!

Our first community promotion of the year is going to be a "Get PUMPED for the PARTY" competition! We are going to be giving away to three lucky members that work real hard 2 FREE tickets to the CrossFit Tour Party at Billy Bob's March 24th! Want to know more, check out the http://tour.crossfit.com/ 
 website for the CrossFit Tour Party Event. Fort Worth will be one of the ending sites for a CF HQ party where there will be a concert, food, dancing and fun with HQ staff and bunches of Games athletes! This is a 50.00 value per person based on the other 3 events being held.

Here is what you have to do. For the top three people who refer the most new members from January to March, CF a minimum of 3 days a week and complete a food journal to be turned in weekly, they will win the "PUMPED for the PARTY" competition! Our goal is not to measure every inch of fat on your body, or police your food, but to promote the growth of our community, create greater consistency in training and develop improved awareness in healthy eating! Anyone can win and we will start January 11th and the competition will end March 11th! More info to come.

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Comments

Ashleigh Fann commented on 06-Jan-2012 06:52 AM

18:36 w/ 10# OHWL b/c we don't have any 15# weights

Peter commented on 06-Jan-2012 07:21 AM

12:37 - 24" box - 20 pull ups - 135lb OHS - good WOD. Great job everyone.

Coach D commented on 06-Jan-2012 07:39 AM

Me and Missy trained at CF Boston 7am. Represented! Did warmup, wendler shoulder press 125,135,145. Danny hero WOD. 3 rds plus 4. 2nd out of 23 athletes from both classes. CFFTW bringing it to Boston. Great coach Matt.

Tina Neuwirth commented on 06-Jan-2012 07:50 AM

Great class this AM...nice to have a big group, long time members and new ones too. Great effort to everyone...some good movement starting to happen with some of you! I did the WOD, Rx'd (20" box, and 15# overhead lunges, and 75# OHS): 11:54. Pull ups
definitely the sticking point for me...probably always will be. Soleus on fire from box jumps! Good WOD...liked this one despite the rip on my left hand. Way to represent in Boston D and Missy!

Matt commented on 06-Jan-2012 08:57 AM

What the heck is the "Z-Team"?

Michele commented on 06-Jan-2012 10:16 AM

CrossFit Boston - while D hammered out the Hero WOD I did back squats 65-85-95-105-95. First set felt really light...because it was! My math brain wasn't turned on that early and I thought I had a lot more weight on the bar! Went back down on last set
to concentrate on depth. Metcon-10' AMRAP 200m row, 20 situps. Got 5 rounds + 53m. Matt, the Z-Team is the Zoi Team. D likes to nickname everything!

Terra commented on 06-Jan-2012 11:06 AM

Today is my rest day since I do my long runs on Saturday, although I am considering do my 10 miler this afternoon, since this weather is GORGEOUS! Anyone interested in the 15K Hot Chocolate Run Feb 11??? Looks yummy :) http://www.hotchocolate15k.com/dallas

Shannon commented on 06-Jan-2012 04:40 PM

I am not sure if the Z Team is just for the boys but I suppose I will do 20 PUs and 85# for OHS? We will see tonight

Matt commented on 06-Jan-2012 08:38 PM

10:25 with 135# OHS.

Troy commented on 06-Jan-2012 10:11 PM

14:12 with 75# OVHD Sqts. Shoulder is making good progress, but I've definitely lost a lot of strength waiting for it to heal. Metcon needs work too! Yay....always something to work on. Way to represent D!

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METCON

WOD

Dynamic mobility before the WOD

For time:

Row 500 meters

Three rounds for time of:

Wall ball 25 reps

KTE 15 reps

Deadlift 5 reps 225/165

Row 500 meters

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Ashleigh Fann commented on 28-Dec-2011 08:37 AM

Row--1:59; Happy with this as it's only 3 seconds off my PR, considering the altitude. METCON--22:53

Corey commented on 28-Dec-2011 10:52 AM

Perfect weather for a run this morning. 6 mi run with my wife - 46:15. 7:42 pace. I think she was holding back so I could keep up :)

Peter commented on 28-Dec-2011 11:42 AM

I did Filthy 50 last night at Crossfit RAW in PA. It was my first time. Damn those burpees! 22:21. The best time was 13:09!

Charlie commented on 28-Dec-2011 07:17 PM

9:25 as rx'd. To clarify, we started with 500m row did 3 rounds then finished with 500m row...1000m total row

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Mental Preparedness

WOD

Dynamic mobility before the WOD

Four rounds for time of:

Row 200 meters

Thrusters 16 reps 95/55

Pull-ups 8 reps

Rest

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It goes without saying the CrossFit is a competitive fitness endeavor. When training for recreation or competition, it is just as important to train our minds as it is our bodies. Here are some hints to developing a more competitive mind through the 4 C's of mental training.

The 4C's

Concentration, confidence, control and commitment (the 4C's) are generally considered the main mental qualities that are important for successful performance in most sports .

• Concentration - ability to maintain focus
• Confidence - believe in one's abilities
• Control - ability to maintain emotional control regardless of distraction
• Commitment - ability to continue working to agreed goals

The techniques of relaxation, centering and mental imagery can assist an athlete to achieve the 4C's.

For more on mental training - http://www.brianmac.co.uk/psych.htm

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Tina Neuwirth commented on 14-Dec-2011 02:19 PM

My mental battle was just to do something today. I am fighting back from a cold. Today I did BS 5x5: 135-155-165-175-175 (stayed to work depth, don't think I was getting it). Then did L-sits, max effort x 3: 27, 20, 18 (about 8 seconds less on my first
effort, then 5 seconds less on my second, and the same on my third, as my PR). Then max rep 45# shoulder press x 3: 15, 6, 2. That went downhill fast!

Corey commented on 14-Dec-2011 06:57 PM

Todays wod - The description above says "rest" after pullups... There was NO "rest"!!!! 9:47 as rx'd. Ouch.

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METCON

WOD

Dynamic mobility before the WOD, sustained 3min squat

AMRAP in 12 minutes of:

Run 400 meters

KB swings (heavy) 10 reps

Push Press 95#/55# 10 reps

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Coach C and Charlie-Sensai watching Coach Miles suffer!

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Clayton commented on 13-Dec-2011 12:39 PM

http://crossfitoneworld.typepad.com/crossfit_one_world/2011/12/crossfit-and-the-older-generation.html#comments An interesting read on Crossfit and the older generation.

Corey commented on 13-Dec-2011 06:59 PM

Todays wod as rx'd with 2 pood kb - 4 rounds plus 300m run. My wife Jill had 4 rounds this morning with 1 pood. Not sure of her PP weight. The run in the rain felt good tonight!

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METCON

WOD

Dynamic mobility before the WOD

Four rounds for time of:

Box Jumps 16 reps

Pull-Ups 12 reps

Hang Cleans 8 reps 115/75

HSPU 4 reps

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A little energy food after a WOD, Dex's aunt's bourbon pecan pie!

Don't forget the Christmas Party Sun 9th at 6-9pm. We will have the Cowboy's Game on the big screen!

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Tabbatha Konen commented on 06-Dec-2011 10:23 AM

13:37 as rx'd except did 55# hang cleans instead of 75#. Rough coming back after two weeks off.

Ashleigh Fann commented on 06-Dec-2011 10:39 AM

5 rounds: 10 DL (BW--155#), 10 burpees, 500m row--29:10. I still feel like I can't catch my breath here. Soooo ready for this acclimatization to happen!

Coach D commented on 06-Dec-2011 03:40 PM

Todays WOD 7:29 135# hang cleans.

Corey commented on 06-Dec-2011 06:46 PM

WOD w/ 135# hang cleans and 24" box - 7:23

Michele commented on 06-Dec-2011 07:58 PM

Did yesterday's Back Squats 5X5: 85,90,95,100,105 Holiday schedule is ramping up - I'll be lucky to get in 3-4 days/week for a while! Happy Holidays!

Troy commented on 06-Dec-2011 09:31 PM

WOD with 115# hang cleans and scaled the HSPU with toes on bar 10:37.

Charlie commented on 07-Dec-2011 07:55 AM

8:59 with 115#/24" box...cleans were dirty

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