W.9 or Olympic Lifting

WOD

Dynamic warm-up before the WOD

W.9

Row 800m

3 rounds of; 

Box jumps 20 20"

Wall Ball 20 20/14

HSPU 10

Run 800m

Post time to comments

or

Choose an olympic lift, i.e./ clean,snatch, hang clean, power snatch and perform 3x5. Focus on quality movement and not quantity. 

Rest

Pull-ups 100 for time

Post loads and time to comments

Now that's what I call triple extension! Way to pull Rachel. Congrats to Rachel who just finished on-ramp and knocked over 2:20 off her baseline time in 30 days. You go girl!

We had a great time with new members last night! There were lots of new ideas and information. Keep your eyes open for things to come! 

Comments (7) | Permalink |

Comments

Tina Neuwirth commented on 22-Jul-2011 08:25 AM

Nice job on W.9 this AM to all who attempted! Way to hang with the more experienced crew, Rachel! Good to see Katie again too. Nice lifting, Erin, and congrats...if you don't know what I am talking about, better talk to Erin! This AM I did the WOD from
Wed, I think. 4 round OHS (75) - 8, Power cleans (75) - 4, windshield wipers - 2. 4:05. I have to thank Shannon for setting the bar on these WODs. Gives me something to shoot for. Shannon, I think you had me on the windshield wipers with your gymnastics background.
I did them, but don't think they were pretty or fast!

Rachel DeHoyos commented on 22-Jul-2011 08:55 AM

I told myself I would wait until I completed On-Ramp before I began posting results... so, here goes... I was pretty stoked after knocking off almost 2 1/2 min off my baseline last night and was excited to start "Big Girl/Big Boy" WOD's. Man, what a WOD!!
Did coaches WOD W.9. I had to scale back a bit but made it through. Did 12" box jumps in round 1 and 18" step-ups for round 2 & 3. 10lb wb all 3 rounds. Did pike HSPU on round 1 & 2 and reg pu's for round 3. I didn't have much in the tank left at that point.
The 800m run/walk hurt, but I made it. 21:24. Thanks to everyone for all the encouragement today and throughout on-ramp. I really love the positive attitude and atmosphere at the box and am very happy to be a part of this exceptional cross-fit family!

Michele commented on 22-Jul-2011 09:12 AM

Way to go, Rachel! Your determination is so inspiring! You deserve to be proud of your baseline improvement. You are going to see dramatic results in no time! The rest of us will be striving to keep up with you!

Ben Coad commented on 22-Jul-2011 09:44 AM

Did W.9 this morning! Is was a good WOD. Did it at 19:00 as Rx'd. The trick with this one was pacing and not doing any one movement too fast.

Michele commented on 22-Jul-2011 10:34 AM

Did 1/2 Cindy at home - 5 pullups, 10 pushups, 15 squats, 10 min AMRAP. Got 10 rounds + 5 pullups and 10 pushups. Finally progressed to the blue band! Woo Hoo!

Charlie commented on 22-Jul-2011 07:21 PM

w.9 rx'd* 22:45 i think. * because i wasn't pleased with my hspu...last couple on the 2nd and 3rd sets could have easily been no-reps. reed, i felt your pain!

Shannon commented on 22-Jul-2011 08:42 PM

Did not do anything but eat today- will not post what i ate. Just logged on to both humbly thank and encourage you TIna. Great job on W.9- you killed it. Windshield wipers take time and believe me nothing is pretty when your (anyones) toes are touching
the bar lol! Thank you for the encouragement it means a lot truly. Back to eating clean because I am miserable and would never use this crap to fuel a workout! Sounds like everyone did great tonight!

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Olympic & Team WOD

WOD

Oly Lifting Class @ 8:00am - review of the clean and transitional skill work

Team WOD - Perform this WOD as a two person team, both working at the same time

One partner performs the row while the other partner performs AMRAP of the other movement! There are three different exercise movements, Wall Ball, Burpees, and KB Swings. Then they switch and repeat until they have completed all three stations.

Row 400 meters

Wall Ball 20/14 AMRAP

Row 400 meters

Burpees AMRAP

Row 400 meters

KB Swings 1.5/1 AMRAP

Post score by converting the time into seconds and divide by the total number of reps. Time(sec)/Reps Total = seconds per rep. The team with the lowest possible secs/rep, wins.

Committing to the lift!

Comments (3) | Permalink |

Comments

Corey commented on 08-Jan-2011 10:19 AM

Odd number at 8am class so did this one solo. Row times - 1:20, 1:22, 1:22. Reps - 37, 25, 46. 244/108 = 2.26 sec/rep

Reed commented on 09-Jan-2011 12:02 AM

So Shannon and I are wrapping up our cheat day after 6 days of eating clean. Let me say for both of us we are actually glad its over. I started day dreaming about foods and desserts I wanted on about wednesday so I was ready for today! I was like a little kid on christmas morning when I woke up. I wanted everything and anything sweet, carb filled and bad for u I could think of. I was so pumped to start this day.... Im now laying here awake at midnight from a sugar high,stomach ache and with a slight pain in my head. Today was truly eye opening and as of right now, Im not really that excited about next saturday cheat day.

Craig commented on 09-Jan-2011 11:15 AM

Ahh, yes. Welcome to the dreaded "cheat day food hangover".

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Olympic Lifting - Run

WOD

Dynamic mobility before the WOD

Olympic lift - choose an olympic lift, clean, power clean, hang clean, snatch, power snatch, hang snatch and perform 3-3-3-3-3. Focus on form and movement quality. Address limited mobility for the movement that you choose prior to the lift.

Rest

800's- Run  2x800m runs at 90% tempo. Focus on form and quick pull of the leg off the ground by contracting the hamstring and leaning forward into POSE.

Post loads and times to comments

Before -1 month Primal Blueprint Food

After - 1 month Primal Blueprint Food

Meet Seth Ammon. Seth is a member who is presently away at college and decided to take his diet into his own hands and take our advice and start eating based off of Mark Sisson's book, The Primal Blueprint. His mother Raymi, also a member at CFFTW, sent the after pic to me and then I had his food challenge pic from earlier this year to compare. Imagine what Seth is going to look like in another month. Keep it up dude!

Comments (6) | Permalink |

Comments

Candace commented on 04-Nov-2010 11:19 AM

Awesome 1 month transformation! Can't wait to see what my paleo diet does for me! Its been 1 week and 3 days and Ive already lost 6lbs (and a pant size). Good Job! Keep it up everyone! You can doooooooooooo it.

Todd commented on 04-Nov-2010 01:59 PM

Figured I switch it up a little and comment for a change. CanDANCE, you make me laugh, and, yes, Mrs. Roper totally rocked yesterday's WOD. MR. Roper did it this morning and put up less-than-impressive numbers, BUT since I was the only one there and playing the Gladiator soundtrack off my Ipod, I felt very WARRIOR-like. Did not go true gladiator and do it sans clothes...that would have scared Miles, I think. 5 rounds plus 15 KB swings- Blue band on CTBs and proud of it!

Candace commented on 04-Nov-2010 02:12 PM

Ok ok, now the Ropers are gladiators. I knew it! Is that why its so hard to keep up with y'all? Pfffsshhh! And Candace Can-Dance! And the Ropers are not warrior-like, They are 100% warrior robotic machines. Next time Ill come with some terminator music, maybe it will help me to be "machine-like". Don't worry, ILL BE BACK!

Michele commented on 04-Nov-2010 05:17 PM

Seth's primal progress is impressive! Try saying that 3 times fast!!! Another month and he will be competing with D-man for best 6 pack at the Box! I couldn't make it in today so I did the 2X800m runs - 4:30 & 4:37.

Craig commented on 04-Nov-2010 08:26 PM

Power Snatch 95 - 115 - 125 - 135 - 145 (2)

3:35 and 3:22 on the runs (10:27 total)

Corey commented on 04-Nov-2010 08:42 PM

Snatch -75-95-105-115-115 800m runs 3:05 and 3:04. Runs felt good. Ready for the Mud Run! Way to run in the boots Clint and Robbie.

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"It's a girl!"

WOD

Dynamic Mobility before the WOD

Snatch Balance 2-2-2-2-2

Rest

Ladder - Pick one of your favorite CrossFit movements, pull-ups, KB swings, burpees, rowing, running, push-ups, muscle ups, HSPU, GHD situ-ups, GHD hip-ext, etc....do 30 secs on, 1min off, 30 secs on, 50 secs off, 30 secs on, 40 secs off, 30 secs on 30 secs off, 30 secs on, 40 secs off, 30 secs on, 50 secs off, 30 secs on

Keep form strict in all movements

Static stretch after the WOD 

Post loads and total number of reps to comments

CrossFit Fort Worth proudly announces the birth of its first baby girl! Born 10/12/2010, weighing 48.2 lbs, 8" in diameter. Congrats to CFFTW, for a healthy stone baby!

Exciting news! We are having our first CrossFit Certification March 5-6, 2011. We will be hosting a CrossFit Endurance Certification. See the link here on the homepage. Register early as spots will fill up quickly. This is a great opportunity to learn more about CrossFit Endurance training, POSE running and get to mingle with the CrossFit Endurance teaching staff. Don't miss it!

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Comments

Tina Neuwirth commented on 15-Oct-2010 11:05 AM

Great job to all this AM. Good work on a tough movement. Snatch balance: 45-65-75-85-95. My depth was definitely not good on the last set, but I figured I'd take it! That is slightly above what I can currently snatch. I did the second portion of the WOD with KB swings (1 pood): 17-16-17-17-17-17-17 (118 total).

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Snatch 3x5

WOD

Snatch 3x5 (if you are new to the snatch movement, work on transitional skills building up to the snatch-OHS, Snatch Pull and Burgener warm-up)

Rest

3 Rounds for time of

Row 500 meters

Push Press 12 reps 95/65

Post loads and times to comments

Starting next week we will be adding a new Tues, Thurs 6 am class. The class will be for On-Ramp students but will also be available for open gym time to do the WOD or skill work!

Comments (3) | Permalink |

Comments

Michele commented on 30-Sep-2010 01:37 PM

Snatch - 25,30,35,40,40 Metcon - 11:30 using 55# PP. Was really hoping to do it Rx'd but the 55# turned out to be pretty hard. Maybe next time!

Michele commented on 30-Sep-2010 01:44 PM

New Nutrition Blog post today!

Corey commented on 30-Sep-2010 06:32 PM

Snatch-worked on form and it sure helped. Receiving the bar getting easier. Should go heavier next time. 65-75-85-85-95. WOD as Rx'd - 7:12.

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Snatch

WOD

Dynamic mobility and the Burgener warm-up before the WOD

Snatch 3-3-3-2-1 (focus on form and movement)

Rest

Row 1000 meters for time

Post loads and row times to comments

Remember that tomorrow at 9am we will be doing Fight Gone Bad for the FGB V fundraiser. We will all meet at the box at 9am instead of at the regular class times. We will run as many heats as we need to get everyone through it! Bring a friend or family member to try out a scaled version, ha! 

Coaches Observation

I was watching Troy Landrum do yesterday's WOD. It made me think again about the value of safety, mechanics and intensity, three foundational principles within CrossFit. He is a great example of an athlete that has stuck with the plan! He has gradually improved over the last year, gotten stronger, faster, bigger and more enduring. He is not always concerned with being first, as long as he knows that he gave it his best and performed the movements correctly. Because of his patience and diligence in perfecting movements, increasing flexibility and mobility, he has a great foundational athletic platform to grow. Hats off to you Troy!

Comments (5) | Permalink |

Comments

Tina Neuwirth commented on 24-Sep-2010 10:11 AM

Nice look Pete! That's determination. Missed you this AM. Good job to everyone else, especially on the row...lots of PRs today! Work those Burgener drills until you get the movements, and WORK ON FLEXIBILITY! I did the posted WOD: 55-65-75-85-90 (my previous PR). After Bryna comes, I'm definitely working towards a BW snatch. Row felt rough this AM: 4:40, 19 secs off my PR, but at least I got it done! Have a great weekend and good luck to those doing FGB tomorrow!

Don commented on 24-Sep-2010 10:14 AM

First time to do snatches...it was difficult to master form but it started making sense at the end. Loads 55,55,65,85,85. On the 1000m row I hoped to break 4 minutes. I was able to set a new PR by 16 seconds (3:45.6). Legs were absolute rubber at the end. Great job by all this morning!

Peter commented on 24-Sep-2010 01:36 PM

Overslept this morning! It's probably a good thing and the rest was needed. I want to be ready for the morning. See you in the AM!

Corey commented on 24-Sep-2010 08:29 PM

Snatches - I took it easy on the weight, worked on form, and actually enjoy these now! 65-85-95-115(1)-135(f). Although I failed on those, the timing and balance is coming together. Looking forward to doing that again. 3:17 on the 1000m row. Not having done that in about 7 months or so learned a lot from that row. Although it felt easy at first, I started out way too fast and had nothing left the last 250m. The good thing is it was still a PR. Pacing is key. Next time will be much better.

Pam commented on 24-Sep-2010 10:54 PM

Snatches-something I need to keep working on! 55-65-75-75-75(1F). I did a 500m row before the snatches-2:16 I think. See everyone tomorrow!

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Clean & Jerk 3-3-3-2-1

WOD

Dynamic Warm-up before the WOD

Clean & Jerk 3-3-3-2-1

Rest

AMRAP in 6 minutes

KB Swings 20 reps 2/1.5 pd

KTE 10

Post loads and rounds to comments

Ok, the jury has voted and it looks like we will be doing Fight Gone Bad @ 9am @ our box on Saturday. We will all plan to meet at 9 am for the WOD. Let's all try to be here. This will be a good opportunity to meet members who you have not met in the box before. Donations will be accepted and they will all go to the FGB V fundraiser for The Wounded Warrior Project and Live Strong! The 8am class and 10am class will be cancelled. If you are an On-Ramp athlete, come at nine and we will still have class.

A lifetime of training for just ten seconds - Jesse Owens

Comments (11) | Permalink |

Comments

Clayton commented on 22-Sep-2010 12:07 PM

Check out this blog. From Sage Burgener, one of our Oly lifting heroes. Good stuff. Overhead Squat everyday!!
http://www.crossfitinvictus.com/blog/

Tina Neuwirth commented on 22-Sep-2010 03:07 PM

Did The Chief today (w/ 85# power cleans). I was just trying to keep moving and not overheat! Don't think I succeeded on the overheating part since I was dripping when I was done! 4 rnds + cleans, 3 rnds + cleans and 5 pu's, 3 rnds + cleans, pu's, and 4 squats, 3 rnds + 1 clean, 3 rnds + 3 cleans.

Reed commented on 22-Sep-2010 07:04 PM

I would like to say Im sorry for today. Im sorry to Corey and Charlie and everyone else who was at the Box tonight. Im not sure what happened to me or really why I left but I did and Im sorry. Sorry D, I think my diet was to blame but like I said Im not really sure. I will try to come back thursday and do this wod. Again, I am sorry.

Elisabeth commented on 22-Sep-2010 08:22 PM

C&J- 3-3-3-2-1: 65-75-85-90-95(F). Failed on the C& J both on 95#. Never thought i would say this - but love olympic lifting..Glad to have failed.. failure never felt so good.

Troy commented on 22-Sep-2010 08:35 PM

C&J: 85-105-115-125-135. Metcon: 3 rounds + 3 KTE with 1.5 pood.

Pam commented on 22-Sep-2010 08:35 PM

Awesome job Elisabeth!! C&J-3-3-3-2-1: 65-75-80-85-90. Metcon: 3rds + 11 KB's, 1 pood. Thanks Clayton for the tips on the clean, needs a lot of work but I'll get it!

Corey commented on 22-Sep-2010 09:54 PM

Reed, we all have bad days. I had a horrible lifting day myself. I can't really blame it on anything other than I just didn't have it today. Don't let the wod beat you. Remember how far you've come. Even if you suck on a given day you can leave satisfied if you know you gave it your all. Like Elizabeth demonstrated, there is growth in failure. I did 115-135-155-175(I think I got one), 175(f). Amrap - 3 rds plus 10 kb as rx'd.

Peter commented on 22-Sep-2010 10:21 PM

C&J: 155 - 175(2)F - 155 - 155 - 175 WOD as Rx'd 3 rounds plus 17 KB swings.

Reed- this WOD was friggin hard. I pulled a 200lb clean and jerk at the box games and as you can see I got nowhere near that. I really think it was just one of those days. We all psych ourselves out from time to time. However, I think turning 30 on Tuesday was part of my dilemma...

Michele commented on 22-Sep-2010 10:31 PM

C&J - 55-60-65-70-75 May be a PR, I need to research. Felt good tonight! Skipped the metcon; trying to rest up for another 5K on Saturday! Pete, it looks like you and Robbie need to do a Birthday WOD together!

Candace commented on 23-Sep-2010 08:58 AM

@reed- Im glad to see that Im not the only one who gets frustrated and wants to walk out. Sometimes, I fall so far behind on a WOD and just want to stop and give up. C&J 75-85-95-105-115 (PR) Started the WOD as Rx but that 1.5 KB got heavy really fast so I switched to the 1pood. 2 1/2 rounds......and proud to have jjust finished one! I was exhausted from those C&J. I was determined to PR.

David commented on 23-Sep-2010 10:28 AM

C&J - 135-145-155-165-175 and because I was feeling good, did an extra one at 185 (PR!).
Whew! After that, the 2 pood KB was REAL heavy...

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Snatch Pulls

WOD

Snatch Pulls 5x5  (Catalyst Athletics Snatch Pull Demo Video)

Good Mornings 3x10 (maintain proper low back extension posture through movement)

100 Push-Ups for time

Post loads and time to comments

Comments (9) | Permalink |

Comments

Tina Neuwirth commented on 21-Jun-2010 12:58 PM

Redid a WOD from April: 5 rnds 10 one-arm DB snatch (20% BW = 25#), 5 dips, 10 single leg scales (25#): 5:50. Beat my previous time by 15 secs. And that WOD was just in April! It's cool to see improvement!

Troy commented on 21-Jun-2010 07:39 PM

No time for a WOD today, but I did the 100 pushups in 5:15....way too long. I did the first 50 in 1:30 and then crashed from there relenting to singles. Ugh!

Robbie Courtney commented on 21-Jun-2010 07:58 PM

100 Push-Ups not as easy as I thought. Reed SMOKED with an impressive 6 minutes and some "change" Took me 8 minutes and 45 seconds. Thanks Brady for the encouragement through the last 20. You helped me focus and "Cut" through them. Coach Matt was very helpful showing me how to correct my BAD posture during the Snatch Pulls. Never knew my back could spaz so much.

Corey commented on 21-Jun-2010 09:16 PM

100's!! Home wod of 100 back squats w/ 135# for time - 5:54. Paced with sets of 10 all the way through. Held the weight straight through since I don't have a rack. Then 100 pushups for time - 4:03. Paced it with sets of 10 for first 50, sets of 5 the next 20, then sets of 3 the last 30. See everyone tomorrow. Looking forward to being back at the box.

Coach D commented on 21-Jun-2010 11:20 PM

Snatch Pulls-135-165-165-165-185, GM-3x10 95,135,135 100 Push-Ups for time 2:56. Good times! Great effort by all, lots of water tonight and tomorrow.

Pam commented on 21-Jun-2010 11:48 PM

Snatch pulls 5x5, 55-75-75-85-95
Good mornings 3x10, 55-65-75
100 push ups 7:25
Arms are burning from the 100 push ups today and the 120 burpees on Saturday!
Great job everyone!

Michele commented on 22-Jun-2010 07:05 AM

Snatch Pulls - 35,45,55,65,75 Good Mornings - 55,60,65 Pushups(knee) - 4:23 Arms feel like rubber!!!

Terra commented on 22-Jun-2010 03:27 PM

That cake looks yummy! Snatch Pulls: 65,85,95,105,115 Good mornings (I am feeling them today!) 65,75 Then, pushups - 4:45. I did 65 as Rx'd, then 10 knees, then 10 rx'd...the rest was whatever I could do to get to 100!

Athena commented on 23-Jun-2010 10:28 PM

Snatch Pulls: 55-65-65-65-65. Good mornings: 65. Push-ups: 7:56 as RX'd....I think I fell on my face on the last 10-15....

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Power Cleans

WOD

Power Cleans 3x5

Weighted lunges to max 3x10 (ea leg)

Max L-Sits x 3

Post loads and times to comments

Coach Matt doing heavy pull-ups!

"It is resistance that creates freedom of movement...think about it"

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Comments

Tina Neuwirth commented on 11-Jun-2010 10:12 AM

Matt that looks like fun...guess the vest wasn't enough for you, or maybe you just like the man jewelry! :) Good work to the AM crew...Jimmy and Don are almost done with On Ramp and ready to join the class! That will help, since poor Pete seems to be the only one who likes to get up early anymore! :) Good work this AM Pete. Better movement is going to explode into much improved weight very soon! I did the weighted lunges: 50#-70#-106#. Then L-sits: 35"-25"-18". Hip fatigue definitely affects those L-sit times! Good luck PM crew!

Erin commented on 11-Jun-2010 10:35 AM

This one looks fun. Sorry to bail this week. It has been crazy at work and I couldn't get there. I had a nice rest and recovery time! Ha! I'll be back Monday.

Tina Neuwirth commented on 11-Jun-2010 02:00 PM

Erin, glad to hear from you! See you Monday! WOD #2 today: weighted pull ups 3-3-3-3-3: 6#, 8#, 10#, 12#, 14#. I think that is a PR. I also tried the 22# vest and did get up there 3 times but not quite chin above bar. Also ran 1 mile for time (but it was not supposed to be all out...though Lance had a different idea on the way back!): 7:26.

Corey commented on 11-Jun-2010 07:01 PM

Power cleans - 135-145-155-165-175 and two more at 175 for practice. Lunges - 70-113-152. L-sits - 20, 16, 12 I think.

Robbie Courtney commented on 11-Jun-2010 09:27 PM

My BUNS are Burning!!! After the Power Cleans I thought it would be cool to weigh myself down with 116 lbs. Halfway through the 2 round I felt a cramp trying to ease it's way on my left cheek. Wowzer! Anywho, was able to hold for 28 seconds on my first L-sit. Great workout this evening with everyone!

Troy commented on 11-Jun-2010 11:45 PM

Pwr Clns: 95-115-135-140-155, Lunges: 82-82-96, L-sits: 23"-22"-20". Those lunges are brutal. Happy Week-end!

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Split Jerks 3x5

WOD

Split Jerks (from behind the head) 3x5

Rest

Three Rounds for time of

Run 400 meters

Split Squats 20 (10 each leg) 45/25

Post time to comments

Candace, new member, works on Deadlift form

Comments (7) | Permalink |

Comments

Corey commented on 06-May-2010 07:56 AM

Yesterday did 5x5 deadlifts - 255-275-295-305-315 then 3 rds of 25m lunges w 45# overhead and 20 pullups - 6:18. This morning I visited crossfit north arlington to get a coworker who lives over there hooked up and did 3 rounds of 10 front squats (115#), 25 double unders, and 10 deadlifts. Had to use the same weight on DL's because they just opened and are limited on equip - 5:24. Should have used 135# for everything but still a good quick wod.

Candace commented on 06-May-2010 09:33 AM

Nice pic. ha! Yesterday's WOD. 3 rds of 300m row, 5 knees to elbows, 10 OP 35#. Time:6:48 Felt really good about that yesterday!!! Push push push! "Whether you think you can or you can't, you're right"-Henry Ford

Peter commented on 06-May-2010 11:15 AM

Back Split-Squats: 95-115-135-155-165. It was rough lowering the weight back behind you after completing a rep. Metcon as Rx'd 45lb split-squats and 400m run at 8:01. I have a training event tomorrow morning so I had to get my 3rd workout in today. Thanks for leaving me hanging Terra. Good Job everyone!

Todd commented on 06-May-2010 03:17 PM

Corey, good picture yesterday! Kinda funny really, the CF North Arlington is nowhere near what we in the Arlington FD consider North Arlington...Been quasi-resting the last couple of weeks, just haven't had that fire in the belly as it were...our yard looks great, though! Functional fitness?

Coach D commented on 06-May-2010 09:08 PM

Great movement and coaching in the box. All you veterans keep helping our on-ramp folks! Did the 2009 Games Chipper today, 26:23 felt much better than the last time I did it, or it did me... Remember to check out the endurance blog.

Troy commented on 07-May-2010 05:52 AM

Split jerks - 65-80-95-105-115. Yep Pete...lowering that weight behind the head is tough.
Metcon - 9:39 w/35#.

Christi commented on 07-May-2010 12:46 PM

Survived first day of On-Ramp yesterday! Looking forward to tomorrow morning! Thanks for the positive motivation and encouragement in the box.

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