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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DL-OHS-HC

WOD 

Dynamic mobility before the WOD

Five rounds for time of:

Deadlift 8 reps135/95

Overhead Squat 6 reps 135/95

Hang Cleans(squat) 3 reps 135/95

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Comments

Charlie commented on 30-Dec-2011 07:21 AM

Wod rx'd-12:44...couldn't keep up with Pete. Nice work/form, Ben.

Tina Neuwirth commented on 30-Dec-2011 08:44 AM

I agree, Charlie - nice form Ben (and you Charlie!). Great to have a bigger group this AM including our visitors from Minnesota. Nice work to all...Katie, you've got that clean, just have confidence! I did the WOD with 85#. Judging by my time domain, I
probably should have tried 95. I was scared off it by the WOD last Friday! 9:02 w/ 85#. Then I was inspired by Charlie and Pete and did 50 KTE (in sets, not for time). Have a great weekend and New Year everyone!

Peter commented on 30-Dec-2011 10:41 AM

It comes down to the OHS! If you have poor form it will do you in! Sub 10 is doable...you just have to barrell through it. I took a couple of breaks and failed on my first OHS rep on th 4th round. I knocked it out as Rxd in 11:14. Good to be back! Nice
work everyone!

Matt commented on 31-Dec-2011 12:51 PM

11:50 with 135#

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Overhead Squats

WOD

Overhead Squats 5x5

Rest

AMRAP in 10 min:

Row 400 meters

KB swings 20 reps

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After the storm....

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Comments

Coach D commented on 31-Oct-2011 10:35 PM

Finally got to do Grace! 3:23 rx. Better next time.

Shannon commented on 01-Nov-2011 01:57 PM

Great Grace times everyone! It made me sorry I missed it! OHS: 75,85,95,100,105. Not my best. WOD: 3 rds plus 78M row. I stuck with 1.5 pood KB but it rocked me!

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Overhead Squats

WOD

Dynamic mobility before the WOD 

Overhead Squats 5x5

Rest

Three rounds for time of;

Row 600 meters

Deadlifts 8 reps w/ 1.5x body weight

Goblet Squats 10 reps

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Charlie's movin so fast even sports action photography can't catch him! Come join Muay Thai Boxing on Saturday mornings for free!

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Corey commented on 04-Oct-2011 06:32 PM

Strength - BS 260#, SP 120#, KB swings 2.5, 2.75, 3 pood. 3 sets of 10 deadhang pullups.

Craig commented on 04-Oct-2011 08:56 PM

Starting Strength 4-1: BS - 300, BP - 200, DL - 355

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Overhead Squats

WOD

Dynamic warmup before the WOD

Overhead Squats 5x5

Rest

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

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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.

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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!

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Overhead Squats

WOD

Dynamic mobility and skill work for OHS before the WOD

Overhead Squats 8x4

Rest

Ring rows 3x10

Pull-ups (dead hang) 3x10

Ring Push-ups 3x10

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Congrats Corrine for finishing On-Ramp! You keep it up girl!

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Shannon commented on 29-Jun-2011 10:08 AM

Coaches WOD yesterday. I just couldn't get the MUs down at all. I was not tired and, surprisingly 165 felt fine on DLs but I just didn't have the MUs in me. 2 rounds plus 2 MUs and that equals frustration. I will do this WOD again as soon as my fingers
heal up a bit.

Matt commented on 29-Jun-2011 01:43 PM

You're Canadian?

Tina Neuwirth commented on 29-Jun-2011 05:13 PM

Shannon, I figured you'd kill this one! At least you can do muscle ups, girl! I have been working them but still have not gotten them back since the pregnancy. So, today I did W.7 with jumping muscle ups (because I can do a ring pull up and ring dip but
can't seem to get the transition down right now) x 2 rounds, then 9 pull ups/3 unassisted dips, 6 with red band, then 9 pull ups/9 dips with red band, then 3 pull ups on the last round. Total 4 full rounds + 3 pull ups. DL weight as Rx'd. Good luck to those
who haven't done this one yet. It was definitely NOT my favorite.

Candace commented on 29-Jun-2011 07:03 PM

W.7-3 rds w/ jumping muscle ups. DLs rxd. Felt good. Fun wod. One day I will have muscle ups. Like Tina, I just don't have the transition YET.

Corey commented on 29-Jun-2011 07:44 PM

Tried the coach's challenge today and after the first MU I couldn't stabilize my wrist even with heavy tape and had to stop. Frustrating, but I'll recover to try another day. Candice and Charlie kept it going and did great. So I made up another wod in
its place - 4 rounds of 200M run, 6 deadlifts (245#), 10 knuckle pushups, 15 box jumps (24" box) - 8:44

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OHS

SCORE TABLE UPDATED FOR W.3!

WOD

OHS 3x5

Rest

Three rounds for time of:

Double unders 25 reps

Deadlift @ 1.25 of BW 12 reps

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There were some great times in the Box on W.3 last night! Everyone keep up the good work. Times will be updated today on the scoring table. Also, as soon as we get our first order of nutrition for the Nutrition Station,we will be ready to roll! 

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Overhead Squats 5x2, 3x2, 1x2

WOD

Overhead Squats 5x2, 3x2, 1x2 (progressively increase load to 1RM)

Rest

Four rounds for time of;

Deadlifts 8 reps 225/165

HSPU 6 reps

Muscle-ups 2 reps

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"This is how it feels like - Josh"

Starting next week we are going to release the Coach's Weekly Challenge! The challenge will be 12 randomly chosen Wods performed once a week for 12 weeks. Each member who wants to participate can do so and scores will be posted on a page link. This will give members the opportunity to continue to work on movement quality and the competitive spirit. Look forward to more information!

If you don't blog, we can't hear you!

Comments (7) | Permalink |

Comments

Corey commented on 03-May-2011 08:35 AM

Ohs - 125-145-165(2). Stopped with shoulder pain. Then did yesterday's wod - 4 rds and 1 lunge.

Charlie commented on 03-May-2011 08:17 PM

ohs:125(5),135(5),145(3),155(3),165(2),175(2),185(2)...need to get a couple inches deeper next time, but 175 then 185 were pr's. metcon 5 rounds rx'd (used abmat for hspu): 8:30 matt, you killed squats & the metcon...amazing time

Matt commented on 03-May-2011 08:58 PM

OHS - 135-155-170-175-185-190 ---- WOD: 5 rounds in 5:51 as rx'd.... your move Corey

Corey commented on 03-May-2011 09:47 PM

Wow, great time Matt! Very impressive. I guess I will be doing it again sometime. The gauntlet has been thrown!

Coach D commented on 03-May-2011 10:17 PM

Ok, guys, wait a second, everyone killed this wod and did great OHS. Great Pr's and movement in the box. Coach C killed this wod too. I have not yet had the opportunity to swing it! But I will and then the race is on!

Michele commented on 03-May-2011 10:22 PM

OHS - 35-45-50-55-60-65 Congrats to Erin who PR'd her overhead squat at TWICE what I did! Woo Hoo! Metcon - 7:01

Matt commented on 04-May-2011 01:11 AM

I like races!!! Looking forward to D's time on this. I think he can catch me.

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OHS 3x5

WOD

Dynamic mobility before the WOD and OHS movement prep

OHS 3x5

Rest

Pull-Ups 3x25 (perform 25 pull-ups rest 2' for 3 intervals) scoring is total time to complete 75 pull-ups including rest intervals

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This picture is a great example of different scalings and types of ways to perform pull-ups. See how many different was you can find pull-ups being performed in this picture?

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Comments

Erin commented on 30-Mar-2011 07:59 AM

OHS 75-85-95-105-115** PR for 3 reps...unbroken...see that, Candace?? ;) Way to go morning crew!! Terra, your OHS are getting better and better. Just keep working on that stability and you'll have it in no time!! No time for pull-ups today. Happy Wednesday,
everybody!!

Terra commented on 30-Mar-2011 08:44 AM

Way to go Erin and Ben! I cant wait to get a PR so I can get my pic made. Oh thats right, I did PR. I guess your PR has to be in the triple digits. OHS: 55,65,55,60,65. It's a hard movement for me but geting better. Thx for the help this am D and Erin.
I think I could have done 75 one more set. Pullups 8:48

Tina Neuwirth commented on 30-Mar-2011 01:51 PM

Wow, Erin, way to go! Terra too! A PR is a PR at any weight! And Ben too, I guess? I tried the sectional WOD today...I knew it would be tough, but WOW! I am really feeling it on the things I have not been able to do in a while, like box jumps! This one
is all mental. Just tell yourself to keep going and don't fall off the box! 6 rounds plus 6 DLs, Rx'd. Jenn did it with me and got 8 full rounds...YEAH Jenn!

Michele commented on 30-Mar-2011 07:08 PM

Did Back Squats today - 65,76,85,95,95 Still feeling the quad strain from almost a month ago! Also did 3X10 GHD hip extensions, which also did not feel good on the quads!

Charlie commented on 30-Mar-2011 08:09 PM

ohs: 115-135-155-165(2)-155 pull ups: 42s/41s/40s

Shannon commented on 30-Mar-2011 08:13 PM

OHS: 65,85,95,105,115... Had to do it for you Candace!! You did so awesome today I felt I should make you proud of me! Pull ups- 36,38,41 seconds so- 1:55... I was really excited about the OHS and I was only able to do it due to tips from Reed and Charlie.
Thanks guys! Rest up for the WOD Friday!

Candace commented on 30-Mar-2011 08:27 PM

Shannon I love it!!! Haha. I'm so proud of all of us girls always getting new PR's. We have an amazing group of women(and men) at our box. I'm so excited to be a part of this community. I'm always proud. Anyway, today I did the Games WOD # 2. I was 5 shy
of 6 rounds. Jennifer, 8 rounds! Wow! I'm thoroughly impressed. Way to kill it! Good luck to rest of y'all doing it this wkend. It was fun. :). ~Candance

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Metcon

WOD

Dynamic mobility before the WOD

Row 400 meters at 95% tempo before the WOD

AMRAP in 20 minutes of;

Run 400 meters

Wall Ball 22 reps

OHS 11 reps 95/65

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Comments

Matt commented on 22-Mar-2011 07:06 PM

4 rounds plus 200m as rx'd

Troy commented on 22-Mar-2011 07:15 PM

4 rounds plus 200 meter run, 65# OHS, 14# WB. Good work Corey and Jimmy!!

Coach D commented on 22-Mar-2011 07:38 PM

WOD- 5 rds and run. Yesterdays WOD- 315-335-355-365-375-415PR! 2:09

Corey commented on 22-Mar-2011 08:24 PM

5 rounds tonight as rx'd. Wow, my legs felt like lead on those last few.

Candace commented on 22-Mar-2011 09:10 PM

Hot yoga tonight. Yesterdays: DL-115-135-155-165-185(2) Way to go coach D! That's awesome!

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