METCON

WOD

Dynamic mobility before the WOD

Four rounds of:

Row 400 meters

KB Swings 20 reps 1.5/1 pd

Goblet Squats 10 reps (same weight as KB swing)

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Ranch Wod 2011

The Ranch Wod was a great success! We had a great time of fitness, fun and CF family. Don't miss next years. If you did not get your t-shirt, they will be at the office this week. The corrected run of t-shirts will be available after the Thanksgiving Holiday.Thanks again to all who came out and made this years event a big success! Pics are being added to the flicker gallery.

Top Performing Athletes

First place-Corey Doyle

Second place-James George

Third place-Pete Dyer

First Place-Shannon Kellum

Second place-Kimberly Smith

Third place-Erin Brown

Comments

Matt commented on 21-Nov-2011 12:08 PM

Wish I could've been there!

Tina Neuwirth commented on 21-Nov-2011 01:00 PM

First of all, congrats to all you Ranch WOD beasts! I did today's WOD alternating a 300 m run and 400 m row due to sharing the rower at the clinic, otherwise as Rx'd (unbroken KB swings and Goblet squats all rounds @ 35 lbs): 13:16. That was a butt burner!

Reed commented on 21-Nov-2011 07:27 PM

WOW! Some days are your day and some days are not. Today was for sure not my day. As Rx'd 16:something. My hip flexors were spent, my form went after that which then sent my low back into some type of crying fit! Oh well, I guess this just gives more stuff
to work on. Fun group tonight though!

Ashleigh Fann commented on 22-Nov-2011 12:10 PM

Wish I could've been there! Congrats to all! I have no doubt that you worked your butts off!

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RANCH WOD in One Day!

Directions for the 5M Ranch are on 11/17/2011 blog! We will be closed Saturday due to the 2011 RANCH WOD! Come join us. If you have not signed up please contact Missy or Coach D.

WOD

Dynamic mobility before the WOD

Choose one strength movement that you want to improve on using a static load perform 5x5.(Example, cleans, power cleans, back squats, front squats, deadlift, bench press)

Choose one body area of mobility deficiency and perform mobility, foam rolling and stretching of that area.

Chris Spealler talks about his method of handling the pressures of training and suffering.

http://games2010.crossfit.com/blog/2011/01/spirituality-and-crossfit,989/

Comments

Tina Neuwirth commented on 18-Nov-2011 09:20 AM

Great crowd this AM! And some good work on movement too...don't get discouraged, just keep doing it! I joined in with those of you have a rough time with cleans this AM. I did my first set at 95# which was supposed to be a warm up but felt surprisingly
heavy today, then 4 sets at 105. I did 2 (3 fails) - 3 (2 fails) - 3 (2 fails) - 3 (2 fails). Considering I have done multiple reps at 125, I wasn't too happy with that, so I gave myself a 100 DU for time penalty: 2:58. Not my best time on that either, but
better than the last few times I did it. I didn't string many together until I hit 50. If I'd have warmed them up some first, I might have done better, but didn't have time. Best of luck to all of you who are going to the Ranch WOD! Have a blast!

Erin commented on 18-Nov-2011 06:09 PM

I chose front squats this morning since we haven't done them in a while and I tend to let my elbows drop when I get tired. Did one set at 85# until Tina found out. Last 4 sets at 105#. They shouldn't have felt heavy but geez! I hope I'm not too sore for
the Ranch WOD tomorrow! Happy Friday, everyone!

Charlie commented on 18-Nov-2011 07:30 PM

5x5 power cleans: 165 Tuesday's burpee/kb wod-2pd: 11 rounds + kb + 4 burpees...sneaks up on you in round 10!

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RANCH WOD 2011

WOD

Dynamic mobility before the WOD

Every minute on the minute do the following movements. When you can no longer perform the two movements to match the time, your done.

Burpees and Kettle Bell Swings (heavy)

Check out some of the new swag at the RANCH WOD! We will have some new stuff at the WOD. We've got stuff for the guys and the ladies. Plus the 2nd Annual event T's! The food has already been decided on and we will be having catered barbecue with all the fixins.

Comments

Corey commented on 15-Nov-2011 06:11 PM

5x5 back squat - 225-245-265-275-285 5x3 BP - 185 each set. Wow, forgot how to do those. Last set felt easier. So Pete, where's your posts? I know your doing your home wods, so what's up! Oh and I put some water in the fridge for you ;)

Coach D commented on 15-Nov-2011 07:51 PM

OK people! This is it. I am going to waste this blog if people don;t start talking,communicating, loving each other etc....Just joking. But seriously, the power of the group is one of the keys to the success of CF. Without the group, for most people, it's
just another workout. Get in and talk! D

Michele commented on 15-Nov-2011 10:13 PM

This was a sneaky little WOD! No big deal until about round 7! I completed 9 rounds + 7 burpees. Whew!

Peter commented on 15-Nov-2011 10:47 PM

Home WOD: 5x5 Dead Hang Wide Grip Pull ups. 5 sets of 10 ring dips. 5 sets of 10 TTB'S. See y'all at the ranch!!!

Tabbatha Konen commented on 16-Nov-2011 08:16 AM

Completed as rx'd, 9 rounds plus 10 kb swings and 6 burpees. Almost had the 10 full rounds! I want the hat in the photo above, is it one size fits all? (I have a small head!)

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RANCH WOD COMING!

The RANCH WOD is less than 7 days away and the ranch is almost ready for the competition! New challenges and obstacles. The WOD will start at 12:00pm, the gate will open at 11:00am Saturday morning. Don't miss this event! Great fitness, friends and food after the WOD. Top prizes going to be awarded to both male and female athletes(these are good ones!).

Sorry for no posting yesterday, out at the ranch getting some stuff done!

Comments

Ashleigh Fann commented on 13-Nov-2011 10:41 AM

The gym here at Bagram had a little WOD competition called the Red Tail Challenge. 4 rounds--10 DL (225/135), 500m row. 14:06--2nd place female by about 30 seconds. Still sucking wind due to the altitude, but it's getting better. In a few weeks I won't
even notice! If anyone wants to send mail or care packages (Paleo snacks, hand chalk, etc? :-) ) to the Soldiers (Texas National Guard) my mailing address is CPT Ashleigh Fann TX ADT-V FOB Ghanzi, Afghanistan APO, AE 09364 Apparently they have a CrossFit gym
out there, YAY! My mom is sending me my CFFTW t-shirts so I can represent! Hopefully I can send back some pics! Have fun at the Ranch WOD, wish I could be there!!

Michele commented on 13-Nov-2011 06:57 PM

That is awesome, Ashleigh! Way to represent CFFTW! Thanks for the address...be on the lookout for some goodies heading your way! Keep us posted on how you smoke the competition!

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Back Squats

11 Days until the RANCH WOD!

WOD

Back Squats 5x5 (progressive load)

Rest

Choose one body weight movement and combine it with wall ball:

AMRAP in 10 min of:

Wall Ball 25 reps

Body weight Movement 15 reps

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Jill Doyle PR for Half Marathon - 1:46:27, 8:08 pace, 12th in Female Ranks and 341st out of 2708 runners. Think that guys isn't hating seeing Jill pass him up, you go girl!

Comments

Terra commented on 09-Nov-2011 09:55 AM

BS: 85,95,105,105,105 - I was not awake this am. 105 felt heavy when I did 125 a few weeks ago. I picked situps b/c I wanted to do as many wb's as I could and it's a quicker transition. Ended up just shy of 150. 5 rounds, 18wb's

Ashleigh Fann commented on 09-Nov-2011 11:16 AM

Yesterday I did the CF Endurance WOD--4 rounds: 500m row, 30 box jumps (20"), 30 wall balls (8#)--32:08. Holy altitude! Still sucking wind like crazy here. We also did the run intervals on the treadmill earlier in the day. Today, no time to workout due
to training, but we schlepped all over the FOB wearing 40lbs of gear today, so I'm calling it good. Fun range, just zero-ing our M4s, no qualifying, but still...fun with firearms! Miss y'all!

Ashleigh Fann commented on 09-Nov-2011 11:18 AM

Oops! I meant KBs (35#) not WBs!

Michele commented on 09-Nov-2011 06:15 PM

Did the metcon part of yesterday, at home so I had to sub one arm KB cleans for power cleans. Also, during the first round I was thinking "I hope it's 400m row and not 500m row" and when I finished and LOOKED at the posted WOD, I realized I over-rowed!
I'm happy though because my goal was under 10 minutes and I did 9:56 with 400m rows and 4 each arm of 25# KB cleans. On the down side, after rowing a MILE I found out it only burned 92 calories! Bummer!

Corey commented on 09-Nov-2011 07:15 PM

5x5 BS - 215-245-265-275-285(4). Wod - body weight movement was 3 HSPU'S and 3 muscle ups - 3 rounds plus WB and 1 MU. Way to push it Charlie.

Corey commented on 09-Nov-2011 07:32 PM

Oops meant 225 on first set of BS. And in 4th round it was WB + 1 hspu. Guess I hadn't fully recovered when I posted.

Reed commented on 09-Nov-2011 09:47 PM

Did 'Grace' tonight. Not really sure why we decided to do that but Brian,Shannon and I did. 4:42, I was pretty happy with that time but wasn't happy with the overhead portion of the lift. Just felt really weak. Over all it was a really fun night at the
Box. Good job Clayton!

Clayton commented on 09-Nov-2011 10:00 PM

Thank you to everyone who stayed around to listen to my presentation. I appreciate it a lot. It was a good night at the box. My WOD today was 12' amrap: 80yd prowler @ 90#, 7 Push Press @ 115#, 7 ring push ups. 3 rds + prowler and 1 PP

Clayton commented on 09-Nov-2011 10:03 PM

That is an awesome run Jill, way to go. I'm glad you were passing that guy, you should have smacked those headphones off of him too. Great work!

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Back Squats

WOD

Dynamic mobility before the WOD

Back Squats 1-1-1-1-1-1-1

Rest

AMRAP in 6 minutes of;

Wall Ball 10 reps

KB Swings 10 reps

Burpees 5 reps

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On the Firing Line @ the RANCH WOD!

What a great time we had a t the RANCH WOD! Official times are posted on the RANCH WOD link. Just click on the graphic here on the homepage and, bam your're there! The pics and some videos have been loaded to the flicker gallery and the CFFTW YouTube channel. What a great turnout and time had by all! If you could not make it, don't miss the next event.

Comments

Corey commented on 22-Nov-2010 07:32 AM

Back squats - 225-230-235-240-245-250-265(f). That was a little greedy for me at this point but wanted to see if I was back to my old PR. AMRAP - 5 rounds w 2 pood kb. Thanks for the push Cesa. Good to see you this morning. Aren't you glad I talked you into the 2 pood?

Cesar commented on 22-Nov-2010 08:20 AM

Back Squated with Corey today and failed at the 265 as well...255 was the top of the mountain this morning.
Good job to everyone and the effort, Corey you are a beast. Thought I had you on the AMRAP but I couldn't keep the pace. As for being glad about the 2 pood I'm never really "glad" but I appreciate the push. Great Job this morning bro, I'm gonna have to up my skills to keep up with you.

Corey commented on 22-Nov-2010 08:41 AM

Cesa, all you have to do is make it in on a regular basis and then you'll catch up ;). Actually you'll blow by me.

Thanks to Dman and Missy for hosting an awesome event at the ranch! You guys always do it first class. And thanks to Clayton. All your work ensured a safe fun time for everyone.

Corey commented on 22-Nov-2010 08:43 AM

And Miles, we all know who the real first place was :)

Peter commented on 22-Nov-2010 09:35 AM

Cesa, it's a good thing you did the 2 pood. You have to offset the weight you threw up on backsquat. Just Kidding. This looked like my kinda WOD. Corey, great job at the Ranch. I either need to learn to shoot or knock 35 seconds off my run. Looking forward to our 2 man team at the mud run in April. What do you think of the team name: the two guys in front of Darin and Clayton? I wish I could have partaken in the festivities after the Ranch WOD. See you folks next week.

Tina Neuwirth commented on 22-Nov-2010 01:01 PM

Congrats to everyone who completed the Ranch WOD. You all did awesome! Today I caught up on the pull up challenge, 15 pull ups (had to kip up, but did do 3" on the way down). I'm at about 25# baby weight! Then 1 mile run, 9:32. I was feeling every pound today, but just glad to be finished. Gotta work hard until Thursday, because I am taking a few days off for Thanksgiving!

Reed commented on 22-Nov-2010 08:28 PM

BS: 245,255,265,275,285,305,315(F) AMRAP 4rds. I felt really strong on the squats at 305 so I thought 315 was in my reach but as it turned out it just didn't happen tonight. It's in the near future though, I promise. There were a lot of really heavy squats in the Box tonight, very cool. Congrats to all the new PR's!

Charlie commented on 23-Nov-2010 12:28 PM

BS: 245(pr), 255(f) AMRAP: 5rds-2pd
impressive weight,reed. matt, you had me until your head rush...gonna be hard to hang with you when you get back to fight weight. pete, i have a feeling you would have smoked this one.

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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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"Running Jerk"

WOD

Dynamic mobility before the WOD

In lieu of a crossFit endurance WOD today, perform the following WOD. 

Four rounds for time of: 

Run 400 meters

Clean and Jerk 6 reps 135/95 (squat cleans, start each movement from the ground)

KTE 8 reps

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Check out the What's New Section for more information. Don't miss this it is going to be a blast!

Also, day 1 of the Pull-Up Challenge has started. If you completed the WOD yesterday and did the pull-up portion, you are done with Day 1. See the What's New Section for more information. Pull-up WOD's will be posted 3 days a week. Complete all the pull-up WOD's and be eligible for a reward at the completion!

Comments

Tina Neuwirth commented on 02-Nov-2010 07:33 AM

Yesterdays upper body portion of the WOD, boy is that a doozy with 21#! I did 5 regular grip pull ups, 5 reverse x 4 rounds. First set of 5 was dead hang, the rest were kipped. Push ups as Rx'd. Dips with toe on the floor assist (between tables at the clinic). Boy am I glad to be done with that!

Michele commented on 02-Nov-2010 10:34 AM

Tina, I couldn't agree more, and I don't have the extra weight to carry around! Today's WOD- 20:13 with 55# clean and jerk. Whew! Those clean and jerks made me light headed, and they weren't even that heavy!

Corey commented on 02-Nov-2010 07:03 PM

Today's wod as rx'd 14:01. The cool rain felt great during the run.

Craig commented on 02-Nov-2010 10:40 PM

Agreed Corey. We were hesitant to run in the rain, but it actually seemed to help. Finished as prescribed in 17:51.

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