Cleans

WOD

Dynamic mobility before the WOD

Cleans 2-2-2-2-2

Rest

AMRAP in 10 minutes of

200m sprint

KB Swings 25 reps 1.5/1pd

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Day 10 pull-up challenge - 3 sets to failure with any movement, dead hang, kipping, etc...

Way to push it Elena!

I had a member recently ask me if they could make up all the pull-up challenge workouts over the holiday and this next week. What a second, we're missing the point here, I said. The pull-up challenge is just that. It is a series of pull-up workouts done over time with appropriate intensity to develop a training affect in the muscles and movements that promote increased pull-up capacity. They key here is time, intensity, and movements. Training requires time appropriate intervals, recovery and strength increases based on several variables, one of them being time. Our goal with the pull-up challenge is simply to increase pull-up capacity. If done correctly, over the last month, the pull-up workouts should have increased your pull-up capacity. For example, if you were able to use a green band before and progressed to blue, you have increased your pull-up capacity! Remember to think before you train.

Also, recently I have not posted as much in the form of discussion topics, I apologize things have been crazy lately. Hopefully, the copious amounts of information we usually have will start flowing again. Have a great Thanksgiving and see ya soon!

Comments

Michele commented on 24-Nov-2010 02:31 PM

Nutrition Post today!

Tina Neuwirth commented on 24-Nov-2010 04:48 PM

Did yesterdays WOD, what a beating! There wasn't a single movement in that I wanted to do today! Thrusters as Rx'd at 75#, blue band for pull-ups (because I did not want to be there all day with my extra 24#): 22:29. Now on to some turkey and a well-deserved rest day tomorrow! Happy Thanksgiving everyone!

Corey commented on 24-Nov-2010 07:20 PM

Cleans - 155-175-185-195(1)-195(1). Matches my old pr so finally getting back. 5 rounds plus 4 kb on the metcon. Pullups - deadhang-15 and 11 then 23 kipping. Forearms were shot after kb's and pullups. Happy Thanksgiving, Crossfit family!

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Fast and Furious

WOD

Dynamic mobility before the WOD

6 Rounds for time of;

200m Sprint

Thrusters 10 reps 95/65 

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Day 8 of the Pull-Up Challenge - Dead hang pull-ups to failure (don't come off the bar), then kipping to failure. IF you use a band for pull-ups, do the same thing dead hang with the band and then go to kipping.

Early AM Crew!

Well it's almost here, THE RANCH WOD! Remember that tomorrow the box will be closed and we will all be up at the 5M Ranch for the RANCH WOD. Come up and enjoy the fun. Remember to bring your side dish and anything else you will need for the day. If you plan on camping the night, bring a tent. Also, bring folding chairs for you and your family. The WOD starts at 10 am! From the DFW area, plan on a 1 hour drive to the ranch. This will be a great time of fitness, food, and fellowship with friends! 

Comments

Terra commented on 19-Nov-2010 08:09 AM

Today would have been a great day to take Pete down, since he was jogging the 200m SPRINTS (he said something about haivng morning sickness)...but at least I beat the cold :) 10:12 55#; 10 deadhangs w/red - 3 attempted kips. Way to go everyone for braving the dark and cold for those sprints. I would have NEVER done it w/o my AM crew. PS. Tina...per our conversation - see above pic. I might need help!

Tina Neuwirth commented on 19-Nov-2010 08:09 AM

Great work to everyone on a nice brisk morning! That was a great MetCon to get your weekend jump started (and prepare you all for the Ranch WOD!) I did this AM's WOD too. 14:13 Rx'd. I was using the running as a bit of a rest, and I'm slow now anyway. I did the pull ups too, but decided to use a band because I felt so heavy. 8/10 (blue band). I honestly did not physically fail, but I did mentally fail! On a good day I can still do some Rx'd, but I figured it was probably good to do more with the band since I had it available. See you guys in the morning at the Ranch!

Peter commented on 19-Nov-2010 02:12 PM

Terra, I laughed out loud at your post. Very funny. I started laughing even more because I still beat you by 40 seconds. Dead hangs: 12 Kipping: 13. Metcon: 9:32 Thrusters unbroken. As Rx'd.

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Metcon

WOD

4 Rounds for time of;

Overhead walking lunges 10 each leg 45/25

Deadlifts 10 reps 225/165

Box Jumps 10 reps 20"

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Hmmm....could these be used in the Ranch WOD Saturday?

Ok, we are two days from the RANCH WOD. If you have not signed up, do so! We will be closed on Saturday at the box. Also, see the google map below for directions to the ranch. For more information about the event, click on the RANCH WOD graphic here on the homepage. We look forward to seeing everyone. It will be a great chance to test your outdoor skills and spend some time with friends!

Map to 5M Ranch - RANCH WOD

Comments

Candace commented on 18-Nov-2010 08:35 AM

Yesterdays BS: 135-145-145-155-160 Only did 5 sets because my back started aching. I wish I knew how to get stronger back squats! Also pull ups unassisted.

Clint commented on 18-Nov-2010 05:42 PM

Ovrhd lunge 45#/DL:165#/20" box jump. 8:08. Leg burner!!! I'm resting tomorrow to get ready for the Ranch WOD. I'm going out early to set traps for Corey & Pete. I smell a VICTORY coming my way! Watch your step on the trail run boys...

Corey commented on 18-Nov-2010 06:58 PM

Did the pullup challenge #2 to start catching up on those. 2 more and I'll be caught up. 12 min AMRAP - 15 kb swings 1.5pood, 10 goblet squats 1.5 pood, 5 chest to bar pullups. 8 rounds. KB swings ended up being the hardest to gut out due to grip. Then did 3x10 ghd sit-ups and hip extensions.

Corey commented on 18-Nov-2010 08:10 PM

Be careful Clint.... I hear there will be handguns as well.

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AMRAP

WOD

Dynamic mobility before the WOD

AMRAP in 16 minutes of

Row 400m or Run 400m

Thrusters 10 reps 95/65

HSPU 5 reps (scale as needed)

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Warriors...

Comments

Clint commented on 13-Nov-2010 10:05 AM

AMRAP: 5rds. Rowed this am. on the WOD. 65# thrusters. Corey and Steve kept me going on the thrusters. I wanted to quit, but I did not want them to get ahead of me. :)

Corey commented on 13-Nov-2010 10:49 AM

5 rounds w/ Rx'd weight and handstand pushups as rxd through 3 rounds plus one, then did negatives last 9 reps. Thrusters unbroken. Great job everyone.

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Run, Jump, Lift

WOD

Dynamic mobility before the WOD

3 Rounds for time of

Run 800 meters

Box Jumps 20 reps

Deadlifts 10 reps 185/135

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Day 5 Pull-up Challenge 3x10 rings rows and ring push-ups (scale as needed, used for transitional skill development to strengthen the shoulder girdle muscles) 

"Iron sharpens Iron"

One of the benefits of being a member of CrossFit Fort Worth is the community. We talk about it all the time. The strengths and weaknesses of each athlete work together to create an amalgamation of performance. I know that I look forward to coming to the box each day to train not just for fitness in body but also in mind, and spirit! If you have not already, find someone at the box that you can be accountable with, your training partner, coach, friend etc...The lasting relationships and the level of development that you receive and give is awesome!

Comments

Candace commented on 11-Nov-2010 09:20 AM

Amen! Love all my crossfitters! :)

Tina Neuwirth commented on 11-Nov-2010 09:55 AM

1.5 mile run in the neighborhood with the dogs. Great day for it, except the darn little dogs that tried to jump us on my way back. I was making great time until I had to stop and keep my dogs from eating them. Should have just drop kicked them back into the yard they came from but there were about 6 kids watching! Might have beat my fastest time for this route recently if it wasn't for that! Oh well, 14:10 (5 seconds off my PR for this route while pregnant).

Corey commented on 11-Nov-2010 06:46 PM

Tuesday wod as Rx'd - 15:44. Pullups- 27-24-21

Troy commented on 11-Nov-2010 07:58 PM

Today's wod - 18:42, went light on the deadlifts 115#, due to the usual tweak in lower back...ugh. The positive...was that the 800m runs were super easy after doing the mud run :o) & day 5 of PU challenge.

Matt commented on 11-Nov-2010 08:11 PM

14:51 as rx'd. Felt strong today.

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METCON

WOD

4 Rounds for time of 

Row 500 meters

Snatch 8 reps 95/65 

Toes to bar 6 reps 

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Day 4 Pull-ups (3 sets of pull-ups to failure, record reps and use most difficult band or scaling)

Matt T2 Team 2010 DFW Fall MUD RUN

Pete T2 Team 2010 DFW Fall MUD RUN

Comments

Tina Neuwirth commented on 09-Nov-2010 07:48 AM

Did yesterdays strength WOD. SP: 55-65-75 (with min. assist x 3), PP: 75-85-95, PJ: 85-95-105. Then todays pull up WOD: max reps x 3: 10-8-8. Today I weighed in at 22# up from prepregnancy weight, so any pull ups are ok with me right now! They all feel tough!

Corey commented on 09-Nov-2010 10:59 AM

Wow, I hit another one of those rough mornings. I think i strained some leg muscles in the mud run. But a rough day with Crossfit is better than a day without Crossfit! I did the overhead progression from yesterday and wall balls. 115-125-135, 135-145-155, 155-165-? Nancy- 6:58

Elisabeth commented on 09-Nov-2010 01:01 PM

Nice Job CanDance on the running. Corey 6:58 is ridiculously fast for Nancy!!Wow.

Corey commented on 09-Nov-2010 02:19 PM

Yeah Elisabeth I guess it would be, but I actually did Karen! Oops.

Clint commented on 09-Nov-2010 03:39 PM

Trvl WOD: 15:42. Pull-ups. 10-9-7. Disappointed with the pull-ups. thought I could do more Kipping.

Michele commented on 09-Nov-2010 04:57 PM

Today's WOD - 18:10 with 35# snatch. Felt slow-mo today! Actually forgot about the pullups...oh, well!

Craig commented on 09-Nov-2010 06:55 PM

17:25 as prescribed with some really bad looking TTBs. Really great WOD. Thought I was going to pass out on the 4th set of rows, but it felt good to push through it. BodyBugg had me at 345 calories, which doesn't sound right. Sometimes it underestimates activities that don't trip the pedometer function.

Reed commented on 09-Nov-2010 08:20 PM

Tonight's WOD 16:34 RX'd. Kipping the TTB made a huge difference! Thank you Candace for that help. Pull ups 25,25,17. I went ahead and jumped back up there and did 8 more to make it an even 75 total because my OCD made me. Huge group tonight and everyone did great! Craig, I cant wait to see your 500m row PR!

Elisabeth commented on 09-Nov-2010 09:25 PM

CFFTW-35# snatch, 14:43. Thanks for timing me Athena. Didn't do Pullups today.

Athena commented on 10-Nov-2010 03:03 PM

CFFTW WOD: Took it easy on this WOD because I didn't want to hurt myself after a month off CF. 15:24 with 25# junior bar. Everyone looks great and I'm so glad to be back!

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Metcon

WOD

Four rounds for time of

400m Run

Back Squats 185/135 10 reps

Med Ball Sit-Ups w/ wall ball 10 reps (perform a sit-up facing the wall with the med ball on chest, then toss against the wall, re-catch and repeat)

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ATTENTION ALL MUD RUNNERS! Go to the What's New section here on the homepage by clicking on one of the announcements. Then click on the MUD RUN announcement. You will find packet pickup information and other details.

NEW UPDATES in the WHAT'S NEW SECTION! Click on one of the announcements and then scroll down to whatever announcement you want to learn more about.

CrossFit Fort Worth is pregnant again! But this baby promises to be bigger. 

Getting ready for the RANCH WOD!

Comments

Peter commented on 29-Oct-2010 07:44 AM

This is a great rest WOD! ;) 11:41 as RX'd. I'm sure the evening classes might have some better times due to the fact it will be 30 degrees warmer than this morning. It was good to be back today and I'm glad the morning class is maintaining a good attendance. I visited Crossfit Central in Austin again on Tuesday. They were doing a Bench Mark WOD called CC Flyer. 3 Rounds/400M run/21 box jumps/12 OH Squats @ 95 lbs. The OH squats killed me. I could have a had a sub 9 minute time but I got a little wobbly at the end. 9:28 as RX'd.

Tina Neuwirth commented on 29-Oct-2010 08:10 AM

Thanks for calling this a "rest WOD", Pete! Good thing you put the wink after or I'd have had to beef up the next one for you! I did this one with push ups instead of sit ups. I think the push ups might be a little faster, but my sit ups are normally pretty fast, and to be honest, I'd have rather done the sit ups! My running is getting pretty slow, so I didn't get my goal of sub-15, oh well. Used 115# for the back squats and felt pretty good with that, all 10 unbroken all rounds...just like air-squats, right Pete? 15:31. And I liked the cold...felt great after the first round!

Tina Neuwirth commented on 29-Oct-2010 04:06 PM

So, D, I guess that is you and Clayton making a baby? I knew you were close, but that's a little weird! ;)

Corey commented on 29-Oct-2010 07:29 PM

Pete, you smoked this one! I used 155# as my leg strength just isn't there yet and I finished in 12:19. Then some pullup work.

Coach D commented on 29-Oct-2010 09:38 PM

CFFTW WOD: 12:10 as RX. Run is the nemesis, squats not so bad. Good work Pete! Looks like I am going to have to program some heavy lifts and muscle-ups, LOL! Great WOD by all today. Keep it in perspective, it's a journey...CFE Swim WOD after main WOD-1200m,3x100m,3x50m, 6-4-4secs rest between intervals-35'.

Clint commented on 29-Oct-2010 09:39 PM

12:22. Row for the 400m, 115# back sqt. Could not catch Corey & Charlie even with the row & scaled wgt. Great WOD!

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METCON

WOD

Run 200m

Air Squats 100 reps

Run 400m

Pull-Ups 50 reps

Run 800m

Push-Ups 25 reps

Run 400m

Sit-ups 50 reps

Run 200m

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Feelin groovy!

Remember that on this Saturday October the 23rd, we will be closed at the box and we will be training at the LuluLemon on 7th street for the HALLOWOD! See the What's New Section here on the homepage for more information! Come join the fun!

Comments

Michele commented on 21-Oct-2010 09:36 AM

Metcon time - 25:45 Used green band for pullups and knee pushups. Pullups are my weakness!

Tina Neuwirth commented on 21-Oct-2010 10:03 AM

1.6 mile run with the dogs again today. I'm not varying my run much on Thursdays, but it allows me to track my progress (or lack thereof) since my GPS on my phone is not working and I have that course mapped. Plus, it is about the right amount to go with the dogs and still have time to clean the house before picking up the kids! 14:15 (about 10 seconds slower than last week, but I'll take it).

Corey commented on 21-Oct-2010 06:18 PM

Today's wod as rx'd - 16:08. Pullups still my nemesis but just fought through them. Good work Doan, Robbie and Craig.

Michele commented on 21-Oct-2010 06:23 PM

New Nutrition Blog Post today!
That's a smokin' time, Corey! Way to show up!

Craig commented on 21-Oct-2010 06:48 PM

I think the afternoon group nicknamed this one "Brutal". Did it in 22:29, but that was using the black band on the pullups. Getting better at those bad boys slowly but surely. Enjoyed working with Corey, Doan, and Robbie. Way to fight through it, guys.

Matt commented on 21-Oct-2010 07:15 PM

16:48 as rx'd

Coach D commented on 21-Oct-2010 09:30 PM

Rest from CF today, Swim intervals-1 mile total, 33:30, fastest yet! Great METCON today. Matt way to kill it today! Good work on those pull-ups Craig!

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Metcon Training

WOD

Dynamic mobility and warm-up before the WOD

Four rounds for time of:

Power Snatch 75/45 10 reps

Row 600 meters

Pull-Ups 20 reps

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Foam roll and stretch lats/pecs after the WOD

Great effort by all yesterday! This is what a fire breather looks like after the shoulder WOD from *&%#@! Keep up the good work. Remember to foam roll those lats, pecs and the thoracic spine and stretch with dynamic/static mobility within the day of the WOD and the following day. This is important to both maintain and improve tissue length while recovering. Without the mobility component in your training, tissues continue to contract due to the load and adaptation process. 

Keep on bringing on the 10k training! The Mud Run is just around the corner. 

Comments

Tina Neuwirth commented on 12-Oct-2010 07:37 AM

No time (or rower) for the MetCon posted this AM. So, I did 400 m run, 10! Goblet Squats (35#) and Push-ups, then 400 m run: 10:35. It took me longer than I expected! Guess the extra weight is starting to hit me now.

Corey commented on 12-Oct-2010 07:51 AM

Today's wod at the 6am class - 19:05. I'm spent, but glad I did it. Anyone with good pullups will beat this time. I just didnt have it this morning. Lots of "down-time" during the pullup portion.

Michele commented on 12-Oct-2010 12:25 PM

I agree with Corey about the pullups, and I was even using a band! 27:53 with 35# power snatch and green band for pullups.

Troy commented on 12-Oct-2010 11:01 PM

Metcon: 19:56 with 60# Power Snatch. The pull-ups at the end weren't pretty. Good work 4pm class!

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Metcon

WOD

4 Rounds for time of;

Row 400m

Back Squat @ 70% 1RM x 8 reps

Push-Ups 15 reps

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or

CrossFit Total (if you did not train on Thursday, you can perform the CrossFit Total WOD. Try to reach your 1 RM on the Shoulder Press, Back Squat and Deadlift within 3-5 reps)

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CrossFit Houston Athlete gets a taste of our Box! 

Comments

Tina Neuwirth commented on 08-Oct-2010 08:56 AM

What, no posts yet? I figured everyone would want to rush right home and post those awesome numbers from this AM! Great effort by all! Welcome Ben! I did my (pregnant) CF Total. I thought I'd lost 20-25#, but I must have been dreaming, because my last total was only 10# higher! SP: 75, BS: 195, DL: 205. I lost a little on my BS, but Erin has a good point, if I add the weight I've gained it was right around my PR. I also have done more on the DL, and felt like I could have today, but I felt my abs pull and decided it is not worth permanent damage for an extra 10# today! By the way, if anyone asks you why we don't work our "core" or abs more, I can tell you (because my abs are stretched so I feel EVERYTHING core related right now) almost everything we do works the abs!

Tina Neuwirth commented on 08-Oct-2010 09:12 AM

By the way, for those who don't want to do math...my total is 475.

Peter commented on 08-Oct-2010 10:48 AM

Yeah Tina, I was so pumped to post that I got the same exact number as the last time. I did this right before the food challenge. SP - 135. BS - 275. DL - 280. I know I have more Backsquat in me. I started too low. I'm pretty sure I have a 300 in there. I'm also sure I have a 155 - SP in me.

Candace commented on 08-Oct-2010 11:04 AM

Total:450; BS-160, SP-80, DL-210

Michele commented on 08-Oct-2010 05:28 PM

Rest day for me today. Resting up for a house full of high schoolers tonight! Check the nutrition blog - new post yesterday!

Reed commented on 08-Oct-2010 08:21 PM

Crossfit total: 745 BS-285 DL-315 SP-145. I wanted 305 on the squat so bad but it just wasn't in the cards tonight. I will get it next time though. I'm shooting for 800 next time so I have a lot to learn and work on. Great job to Charlie and Clint who I believe both PR'd on DL tonight.

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