Row Intervals and Body Weight

WOD

Dynamic mobility before the WOD and 3 min sustained squat

Rowing Intervals (to be performed as all out efforts, be efficient with time to finish all movements within the class time)

Row 3 min - rest 3 min - Row 2 min - rest 2 min - Row 1 min - rest 1 min

Choose 2 Body Weight exercises to perform 3 sets to failure

Post rowing intervals and body weight exercise selection and reps

70# sandbag launched through the air like a rag doll...priceless power!

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Comments

Ashleigh Fann commented on 02-Dec-2011 07:05 AM

50 Snatch (45#), 50 pullups (blue band), 50 WB (14#), 50 SDHP (45#), 50 situps, 50 burpees--35:18

Tina Neuwirth commented on 02-Dec-2011 09:23 AM

Wow, Ashleigh, that is quite a WOD...way to go! I don't think I had a chance to meet you but I am totally inspired by you. Thanks for posting all your WODs! Where is everyone else? This AM I did not have time to do the row intervals...can't say I am too
disappointed, but I probably need to do them so maybe I'll do them Wed when I am at the gym. I did the BW mvmts, max effort x 3. TTB: 22-12-6. Push ups: 28-14-10 (that dropped off fast!). Then 100 DUs. I am almost embarrassed to post because I lost a bunch
of time since I last did it, but my timing was WAY OFF this AM: 5:17.

Michele commented on 02-Dec-2011 10:24 PM

I gave Bikram Yoga another try this morning. 90 minutes in 105-degrees - actually makes some of those 30 minute WOD's desirable! I know it's good for me, but I'm ready for some "regular" yoga between CF workouts!

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Snatch

WOD

Dynamic mobility before the WOD

Snatch 3x5 (perform squat snatches with loads that promote proper form and quality movement patterns)

Rest

Row 500 meters rest 30 secs x 3

Post loads and row intervals to comments

Marty doing some air squats

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Terra commented on 13-Oct-2011 12:34 PM

Crazy busy week...today is the first day I have made it in. Did Mon's WOD. PC: 65,75,85,95,100(F) I was excited b/c 95 seemed doable, but I let 100 get to my head. Miles tacked on a 400m to the metcon: so 25-20" box jumps, 25du's (did singles), 25 situps,
400m run. 3 rounds 16:50.

Corey commented on 13-Oct-2011 07:18 PM

Strength - BS 270#, BP 195# (finally broke through that one), DL 340#. Loving the strength cycle. Looking forward to a metcon tomorrow.

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Gymnastic Skills - Row

WOD

Dynamic mobility before the WOD for warm-up

Choose two gymnastic skills to work on, i.e./ handstands, handstand push-ups, muscle-ups, muscle up transitional skills(dips, pull-ups, ring dips/pull-ups), L-sits, etc... 

Rest

Row 2000 meters with a moderate pace(approx. 85% pace of your best 500 meter row)

Post skill work and row to comments

Remember Ladies, Tonight is LADIES NIGHT at Los Mocajetas! Meet at the box at 6pm. Come join the ladies of CFFTW for some good food and hanging out.

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Comments

Corey commented on 06-Oct-2011 06:37 PM

3 rounds - 400m run, 10 KB swings (2.5 pood) and 10 tire jumps in the backyard with the two large tires stacked up - 10:31

Charlie commented on 07-Oct-2011 07:22 AM

Strength: bs-260,sp-115,pc-160

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Front Squats 5x5

WOD

Dynamic mobility of the thoracic spine, wrist, and hips

Front Squats 5x5

Rest

Row 100m sprint intervals, rest 1:1, stop when your row time is 10% > than your fastest interval

Please note: The Muay Thai class will be CANCELLED this Satruday as Charlie will be welcoming the newest member of his family home!  Please keep Charlie and his wife in your thoughts and prayers as his new baby enters the world!  We'll post details when we have them.

A winner never stops trying. 
Tom Landry 

Comments (4) | Permalink |

Comments

Corey commented on 21-Apr-2011 09:49 AM

So how did you get this picture of Charlie giving birth?

Charlie commented on 21-Apr-2011 10:06 AM

nice,corey

Corey commented on 21-Apr-2011 06:42 PM

"Helen" - 8:34. Still 2 sec behind you Pete but a PR by 35 sec. Did it all unbroken so the run needs to get faster.

Craig commented on 21-Apr-2011 08:05 PM

5x5 Front Squat: 145-165-185-195-205 Row, 17 seconds on the baseline 100 m. Made it 6 rounds before I dropped to 19 seconds. @Charlie: Congratulations, sir! @Corey: Congratulations, sir!

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Endurance

WOD

Dynamic mobility before the WOD

Run or Row a 5k (Scale to capacity by maintaining a 80% tempo. For example, in running if your best 1 mile is 8:00/mile pace, run at 8x60=480secs x 1.20=576secs/60=9.6 mile pace)

Calculation for % tempo = Best pace (min) x 60 secs x desired pace = actual secs / 60 secs = % tempo pace

"Overcome your obstacles with will, achieve your goals with passion"

Comments (5) | Permalink |

Comments

Clint commented on 10-Feb-2011 06:39 PM

CFFTW WOD: 20:22. I was shooting for a 2:00/500m pace. I stayed on pace for most of the row, but fell off a little around the 3500m mark.

Ian Armstrong commented on 10-Feb-2011 07:24 PM

WoD: 23:42 row.

Coach D commented on 10-Feb-2011 07:50 PM

Great work guys!

Charlie commented on 11-Feb-2011 07:29 AM

3.83 mile run in 28:03...around 7:20 pace

Bret commented on 11-Feb-2011 08:17 AM

20:16 this time...better than last 5K row of 21:55...Thanks D!

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Oly Class & Saturday WOD

We will have a regular schedule this am! The Oly Class will be at 8 am and then regular classes at 9 & 10 am. No Muay Thai today. We will continue Muay Thai next Saturday.

WOD

Dynamic group mobility before the WOD

Interval Rowing 200m-400m-600m-400m-200m (rest 1:1)

Tabata Air Squats 

Tabata (anything else, pick another movement such as KB swings, push-ups, thrusters, etc...)

Post time to comments

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Comments

Reed commented on 05-Feb-2011 05:37 PM

I went in to work this morning so I couldn't make this mornings Oly class. When I got home Shannon and I did a little something I like to call 'Hell in the Garage'. We did Tabata Squats,Push ups, Lunges and sit ups. Wow! Ok, heres the damage: squats 18, push ups 10, lunges 12, sit ups 9. We only rested 10 seconds between movements, straight from one to the next. Ready to get back in the Box!

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Run-Rest-Row

WOD

Run 800m - 800m - 400m - 400m, rest 2' in between runs

Rest 2'

Row 400m-400m-400m-400m, rest 1' in between rows

Post times to comments

CHRISTMAS HOLIDAY HOURS

Friday Closed

Saturday Closed

Hoodies for sale. We are pre-ordering hoodies! If you want one, put your name on the list at the box and your size.

Comments (8) | Permalink |

Comments

Erin commented on 21-Dec-2010 07:47 AM

This morning I did one of my old workout videos just to see how I've improved and to get rid of some soreness from yesterday. Aside from it taking FOREVER, it was good. Had no trouble finishing it and my heart rate monitor said I burned 472 calories. A year ago I had to modify all the movements and push pause to catch my breath. I also did 100 sit ups unbroken. Have a good day everyone.

Michele commented on 21-Dec-2010 09:09 AM

Be sure you are following the Nutrition Blog this week! Great holiday tips up now and a new one tomorrow!

Tina Neuwirth commented on 21-Dec-2010 09:46 AM

So sorry to miss all the running and rowing this AM...NOT! I did split squats 3x10 (50, 70, 80 - that is 25# DB in each hand, 35, 40) which was actually a PR for 3x10 (not counting the prego weight!), and then did a modification of yesterdays. 3 rounds 10 weighted lunges, 10 DB thrusters (with 15# in each hand for both lunges and thrusters): 2:51. My buns and quads were burning! Have a great Christmas everyone!

Matt commented on 21-Dec-2010 06:27 PM

Can't remember my times, but I ran a lot, then I rowed a lot, and now I'm tired.

Peter commented on 21-Dec-2010 06:42 PM

Fun WOD! Run - 3:00-2:56-1:16-1:14 / Row - 1:24.2 - 1:23.5 - 1:27.6 - 1:29.1. I'm on vacation so I decided to drop in @ the 4pm class. Great group!

Corey commented on 21-Dec-2010 07:03 PM

5:30 group ran at the track to get accurate times ;). Runs - 2:48, 3:02, 1:23, 1:25. Rows - 1:20.6, 1:20.9, 1:24.6, 1:25.2. Wow I'm spent. Totally impressed with the effort from Paige and Athena tonight! You guys gave it all you had. It did feel good to run again after some time away from it.

Charlie commented on 21-Dec-2010 07:30 PM

runs on track-2:29,2:39,1:13,1:15. rows-1:23.6,1:25,1:28.7,1:30.1. fun group tonight. on vacation for a week-merry christmas everyone.

Craig commented on 21-Dec-2010 10:25 PM

Runs: 3:27, 3:29, 1:28, 1:26
Rows: 1:20, 1:22, 1:34, 1:30

Total time: 18:36 (I think)

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Christmas Party TIme!

WOD

Dynamic mobility before and after the WOD

Five rounds for time of;

Row 800 meters

Pull-Ups 20 reps

Post time to comments

CrossFit Fort Worth 2010 Christmas Party

7:30pm @ Oscar's Mexican Food Restaurant

10.00 per person- pay cash at the door

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Row Ladder

WOD

Dynamic mobility before the WOD

Row 200 meters, 1:1 rest, Row 400 meters, 1:1 rest, Row 600 meters, 1:1 rest, Row 800 meters, finished

Rest

Thrusters 3x10 @ 95/65 no rest during set followed by 3x10 pull-ups no rest during set

Post times to comments

Our own, J. Richards running in POSE in the Cowtown 2010 and representing with CF FTW gear!

If you have not signed up for the Christmas Party, come on! We need to get an accurate head count by the end of this week if possible. You won't want to miss it! 

Check out the Nutrition Blog, Missy has been posting some great information that is relevant to everyday living, portion control and the effects of portions on your psych, Vitamin D info, etc...We update the Nutrition Blog a minimum of twice a week, so keep your eyes out for new information.

Check out the Endurance Blog, CFE now has a store to pre-order endurance team gear from. Cool stuff!

Comments (4) | Permalink |

Comments

Tina Neuwirth commented on 07-Dec-2010 07:46 AM

So sorry to miss the row ladder today...NOT! Hope you guys enjoy though! I did SP 3-3-3-3-3: 45-65-75(2)-75(2)+1 w/assist-75(1)+2 w/assist. Then 100 squats for time: 1:45 (kind of slow for me, but I was also timing Lance's tabata sit ups, so I'll use that and Bryna as excuses!)

Corey commented on 07-Dec-2010 06:30 PM

Row times - .38, 1:16, 2:02, 2:53. That was killer. Pullups and thrusters as rx'd - we did 3 separate sets of 10 thrusters and 10 pullups, each for time - .33, .33, .34

Troy commented on 07-Dec-2010 07:29 PM

Row Times - .41, 1:28, 2:24, 3:19. Thrusters & pullups for time - .43 w/80#, .44 w/75#, .44 w/75# and no rest during each set...whew!

Craig commented on 08-Dec-2010 06:45 AM

That was a brutal WOD. Row times - :35, 1:15, 2:10, 3:00. 95# on the thrusters and green band on the pullups. :50, :48, :49

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AMRAP

WOD

Dynamic mobility before the WOD

AMRAP in 14 min of;

Row 400 meters

Clean 5 reps 135/95

Post rounds to comments

Shoulder mobility before push press WOD, good work guys!

Remember to sign up for the Ranch WOD if you are coming! We are planning food now and need to get an accurate head count. If you want to camp out over night, bring a tent or whatever else you need for camping. Camping area is available and there is also electricity and water as needed. 

Comments (8) | Permalink |

Comments

Corey commented on 16-Nov-2010 07:14 AM

Reed, way to go on the PP yesterday! You're getting strong dude. Today was a major hip burner. 5 rounds + 240m as rx'd. Good job Ben and Elis.

Tina Neuwirth commented on 16-Nov-2010 08:07 AM

Yesterdays WOD, PP 55-65-75-85-95. Pull ups 4 rounds + 12 of the 16. I was hoping to finish that round but it just was not going to happen! Still did them all without assistance but feeling very heavy!

Candace commented on 16-Nov-2010 08:42 AM

Yesterdays WOD/ PP:85-95-100-105-110(1f,but PR!) Yayuh! Pull ups 5 minutes+12 reps. All unassisted. Movin on up! Its easy to look good when Athena and Elis are not next to you doing pull ups! ;)Great job everyone!

Elisabeth commented on 16-Nov-2010 12:29 PM

Row AMRAP: 4 rds + 400 M row (65#cleans). It a mix blessing doing this wod w/ the row master there. Candace - great job on your unassisted Pullups. Did it unassisted until the rd w/32 pullups then used Red band. Frankly my last 5 unassisted pullups looked suspect!

Tina Neuwirth commented on 16-Nov-2010 05:18 PM

Wow, we are getting some beastly ladies in the gym! Great job Candace, Athena, and Elis! I desperately wanted to go heavier on the PP. I've been at 95# for a while and it does not feel like my max, but I just don't think it would be smart right now. Can't wait to see all of you bust out the Ranch WOD Saturday!

Craig commented on 16-Nov-2010 07:08 PM

Whew, that was a burner. 4 rounds plus 400 m. 135# on the clean.

Matt commented on 16-Nov-2010 07:27 PM

5 rounds as rx'd

Athena commented on 16-Nov-2010 07:52 PM

4 rounds + 130m row as RX'd

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