FLOW RUNNING SEMINAR!

Check out the What's New Section for information on a FREE Flow Running Seminar being held at Riata Therapy Specialists in Bedford. This is a FREE event but is limited to only a certain number of participants. Go to the event link and register ASAP to secure a spot. Patton Gleason and our CrossFit Endurance Trainers will be there to help you run faster, pain free and farther! We will also have Inov-8 product demos from the Natural Running Store.com.

WOD

Run 800 meters

21-15-9 Pull-ups, Push Press 125/75

Run 800 meters

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Here is a great e-mail received from Erin Brown and her before and after pics!

Erin Before

Erin After

"I joined CrossFitFTW in January 2010 and have been going 3 days a week consistently ever since.   All I can say about crossfit is I. LOVE. IT.  I have never found an exercise regimen that I enjoyed enough to keep going after I reached whatever goal I was working toward.  I've been "athletic" my whole life, playing multiple sports growing up, but focusing mainly on softball.  Since graduating from college, I haven't focused on fitness much, except when I was training for my wedding (read honeymoon) 5yrs ago.  I met my goal and I quit.  When I started crossfit, I had no set goal or deadline. There was no size, there was no event.  I wanted to feel healthy, and feel good in my own skin.  I can honestly say I've done this.  I haven't lost a significant amount of weight, and I still don't have the desire to go run a 5K, but I'm stronger than I've ever been. I can over head squat 115# 3 times, I can do double unders jumping rope, and I can very likely deadlift your boyfriend.  I have found a "sport" that celebrates my thunder thighs for what they are...pillars of strength and power!  I have a new found pride in my body that I have never had.  Sure there are still things about it that I would like to change, some achievable, some unachievable (due to genetic make up), but I know what my body is capable of.  I've lost inches.  I'm wearing smaller scrubs to work.  My jeans are comfortable.  I have back muscles like you wouldn't believe.  Don't get me wrong, I do have goals.  I'd like to lose about 5lbs more pounds.  I'd like to clean 150#.  I'd like to do more pull-ups un-assisted.  I'd like to back squat 200#.  I'd like to do infinite push-ups without having to put my knees down.   All of these things are achievable with a little practice, patience, and perseverance.   

I can truly see myself doing this for the rest of my life.  It really is a lifestyle that fits me perfectly. 

Erin Brown

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Comments

Shannon commented on 06-Jul-2011 10:34 AM

Congrats Erin! I am so glad to hear you are proud of yourself and your new found strength! You deserve it! You are an inspiration for us evening girls... You set the bar day after day! Way to go girl- the box is a better place for your practice, patience,
and perseverance. Keep up the good work

Michele commented on 06-Jul-2011 01:46 PM

Way to go, Erin! Shannon is right, you are an inspiration! You've definitely got the right attitude! I opted to do a WOD at home while it was 5-degrees cooler. Nursing my rotator cuff so I modified a bit. I wanted to do knees to elbows but our pullup bar
was so hot I couldn't touch it! 800m run, 21-15-9 situps and pushups, 800m run. Time - 14:19. I'm not gonna lie, I did walk about a quarter of the last 800. Post-vacation WOD's are KILLER!!! Get hydrated, evening crew!!!

Tina Neuwirth commented on 06-Jul-2011 02:09 PM

Erin, you know I love you girl! Thanks for being such a consistent participant in the AM crew, and for sticking around sometimes to cheer me on! Today we did Back squats 8-8-8-8-8: 95-115-135-155-155. I stayed at 155 the last set because I wasn't happy
with my depth on the 4th set on all reps. Then we ran out of time for the 10 min AMRAP that went with that WOD so we did 30 box jumps (20"), 40 sit ups, 50 squats for time: 2:12 (then I did 10, 20, 25 of the same movements because I had a few more minutes).
It is hot already. I agree with Michele...hydrate well evening-goers!

Corey commented on 06-Jul-2011 06:50 PM

You are a force, Erin! You were made for this stuff!!

Charlie commented on 06-Jul-2011 07:59 PM

way to go, erin...i made my daughters read your article-inspirational to say the least. today's wod rx'd 18:40...push presses were killer.

Troy commented on 06-Jul-2011 08:08 PM

Today's Wod: 20:19 with 100#. Full house tonight at Box. Great job everybody! Kudos Erin.

Peter commented on 06-Jul-2011 10:20 PM

Great Job Erin! You kick some major butt. WOD 15:48 as RX'd. Push Press was rediculous.

Erin commented on 07-Jul-2011 07:30 AM

Thanks for all the kind words, everybody. You're a big reason why I come back week after week. I wrote this back in March on my blog and when Tina wanted to take an "after" pic I just emailed it directly to her. And I have made a little progress since
then! Wahoo! Today's WOD was a doosy! My goal was to either NOT be last OR make it in under 25min. My morning peeps know how running is my nemesis! I accomplished both goals! 65# PP and Blue band on the pull ups.

Chris Bohlin commented on 07-Jul-2011 09:37 AM

Yay Erin! So awesome! This is so inspiring and you have always been my favorite cheerleader keeping me going through those tough WODs. Keep up the good work, you're looking great!

Athena commented on 07-Jul-2011 11:20 PM

Erin and Chris, you guys ROCK!

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Front Squats

WOD

Front Squats 5x5

Rest

?

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Comments (4) | Permalink |

Comments

Tina Neuwirth commented on 06-Jun-2011 12:56 PM

Well, it was a 3-frowy-face day for me when I posted my numbers on Beyond the Whiteboard, but at least I did something! I was not really feeling it today. Weight pull ups: 0#, 5#, 6#, 8#, 10# (first 3 sets were chest to bar). Split squats 5-5-5-5-5: 30-50-60-80-90.
100 Double unders: 3:43 (worst score ever...my PR is 1:52, one year ago. These are in my head right now!)

Reed commented on 06-Jun-2011 08:40 PM

W.4 8:46 I think. My first set of DU killed me. It was like I hadn't ever done them. i really think I can do better so I may try this one again. Charlie good job. Also, great job to all the runners tonight! Very impressive times!

Troy commented on 06-Jun-2011 10:14 PM

Front Sqts - 95-115-125-135-140. Could have gone heavier. 1 mile time trial - somewhere around 6:40, my stop watch had a malfunction. A sub 7 minute mile for me is definitely a PR.

Shannon commented on 07-Jun-2011 09:03 AM

Front squats 65,85,95,105,115. This was pretty have to do 5X. 1 mile 7.08. This is by far the fastest I have ever ran a mile. I felt good and strong! Coaches WOD today although I would prefer to train my DUs much more before it.

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Metcon

WOD

Five rounds for time of;

Run 400 meters

Pull-Ups 20 reps

KB Clean 5 reps each arm

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Natural Running:  Which comes first, the form or the footwear?

Here is the big running secret....you are wired to do it.  Running is ingrained into your DNA.  There are a number of attributes that make humans such phenomenal long distance runners, but perhaps none more amazing than the instinctual sense of where to land and how to move most efficiently.  Running is a symphony of motion.   

The most awesome part...you are born with the perfect set of tools to master this action and it is something your body naturally does very well.  There will never be a shoe that cushions or stabilizes as well as the human foot, no matter how much you pay for it.  Never.

I would make the case that rather than this be indicting on a generation of runners, this philosophy is the most liberating.  This view point puts the running experience in complete control of the runner by learning and practicing efficient running technique. 

I appreciate and welcome the movement of minimal shoes that promote a more natural running style.  The truth is that all a shoe can do is create an environment, it is an athletes job to dictate the movement.  How you move is more important than what you buy.  You can tattoo that on your foot.

The function of running shoes should be that of a tool, as they should play a very specific and limited role in the running experience.  The optimal running shoe is one that allows that foot to move as it is designed and gives accurate feedback as to what the ground looks like.  That’s it.  Your body is more than capable of doing the rest.

As the owner of a store that sells natural and minimalist running shoes, I would be amiss to say that if you just buy our shoes your running woes will be gone.  You won’t hear it here, not from me.  My message is that you are born a running machine.  If you can develop the things your body does very well, you can be in greater control of what your running experience looks like.

I have been hurt enough times and blamed a huge list of external factors (shoes with too much support, shoes with too little support, pavement, trails, no cross training, too much cross training, jeans that were too tight, etc.).  The reality is that when I got hurt it was the result of bad form and more stress (in terms of distance and intensity) than my body was ready to handle.  I ignored all the warning signs and logic. 

This is the ultimate in athlete accountability and this philosophy is a double edged sword.  When you have a great run, it isn’t because of external factors.  It is because you had a well executed plan and you dominated the things you could control.  And conversely when things don’t go well or you get hurt, it isn’t because of external factors.  It is because the things you could control got away from you. 

Initially I wasn’t open to this idea, as there was no way I could be the problem (famous last words).   But this philosophy has gone from personally indicting to become incredibly empowering.  I want to be in control of my running experience.  I want to be accountable to the good and the bad.  This isn’t for everyone, but it’s a really good fit for me.

About this punk: Patton Gleason is president and founder of NaturalRunningStore.com and the Flow Running teaching method.  He is a running industry veteran and loves the irony of promoting barefoot running and owning a store that sells shoes.  He lives in McKinney, Texas with his beautiful wife and three children.  He has got a thing for long runs, burpees, pumpkin pie and bluegrass music.  Seriously send him some pie. 

patton@naturalrunningstore.com

@naturalrunstore

http://facebook.com/naturalrunningstore

Comments (2) | Permalink |

Comments

Corey commented on 26-Apr-2011 10:09 AM

Couldn't make it to the box yesterday so went to the high school track late last night and ran 10 rounds of 200m sprints at 100% effort with rest time between limited to the time it took to walk across the 50 yard line back to my start (about 1 min). Didn't
get individual sprint times but got a total time on my phone of 13:40. See everyone this evening.

Troy commented on 27-Apr-2011 06:42 AM

Today's Wod: 24:03, all pull-ups RX'd and 35# KB cleans. Brett, Brent, Clint and I all ripped our hands on this one. Good work guys! Just call us the "rippin" crew. :-)

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Run-Squat-Deadlift

WOD

Dynamic mobility before the WOD to the hips and spine

Three rounds for time of

Run 800 meters

Air Squats 50 reps

Deadlift 10 reps (body weight)

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Several athletes have been playing around with the butterfly pull up. Here is the best instructional video I have found in the past that best explains and demos the movement. Remember, that you should have a solid dead hang and kipping pull up and have developed the shoulder mobility and strength to do this style of movement. The leg "kick" at the bottom is the key, like riding a bicycle backwards. Remember also that in some competition settings the butterfly pull up has been disallowed.

CrossFit Fort Worth has registered as an affiliate for Open Sectional WOD's and as a Team! If you are planning to compete in the WOD's, go to the site and register. Then connect yourself with our team.

Remember, next week we have Guy's Night Out on Tuesday and Oly Lifting with Aime on Wednesday. Don't miss the fun!

Comments (7) | Permalink |

Comments

Coach D commented on 10-Mar-2011 07:28 AM

Shout out to Missy! 21st Anniversary today! I hear some guys talk about their wives as a ball and chain, can't relate. I have the best wife, friend, lover and life partner, she also CrossFits. What more could I ask for. Luv D

Tina Neuwirth commented on 10-Mar-2011 11:27 AM

JT: 21-15-9 HSPU, ring dips, push ups. (Unbroken HSPU the first round, head to pillow but would like to work on better ROM, then negatives on rounds 15, and 9. Toe assisted dips, not on rings...no rings here, but probably would not have done them anyway! All real push ups.) 11:42. Slower than my last time, but last time I did some knee push ups. I did the same things on the HSPUs last time, and did do rings last time but ended up doing eccentrics. Felt good to do a "real" WOD and Bryna slept the whole time and let me do it unbroken. Can't wait to get back to some lifting next week when I am back in the office and the gym!

Michele commented on 10-Mar-2011 02:29 PM

Happy Anniversary to the love of my life...my D-Man! Our relationship started 25 years ago in a health club where we both worked, so it's ironic to see where we are today! I would much rather CrossFit than sit in a deer stand with him! LOL! Today's WOD - 21:43 with mostly rowing and 95# DL. Ran 400m but the knife stabbing in my right quad was too limiting.

Candace commented on 10-Mar-2011 07:04 PM

Endurance wod: row 15= 3166m

Candace commented on 10-Mar-2011 07:04 PM

Endurance wod: row 15min= 3166m

Craig commented on 10-Mar-2011 08:15 PM

Run-Squat-Deadlift. 20:11 (under 20 minutes if you count waiting for cars.) 225# on the deadlift. Ugh.

Cars For Sale commented on 15-Apr-2011 03:05 AM

What is the exact number for this??

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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"

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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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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

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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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"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 (4) | Permalink |

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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Congrats to all!

Rest Day

Congratulations to all of the athletes that ran in the 4th Annual Spur On 5k yesterday! We had a great showing at the event. Wonder if CrossFit Endurance works, this is demonstrable evidence that training with less running and more CF that an athlete can be competitive in endurance events.

Placings

Overall Male-Miles Knupp, 35-39 Female 1st-Terra Richards, 35-39 Male 1st-Charlie Fisher, 40-44 Male 1st-Corey Doyle, 3rd-Robbie Courtney, 4th-Troy Landrum, 40-44 Female 4th Michele Deaton!

We swept the winners podium! Way to go team. Train short to go long

We also had a special event when Miles proposed to his girlfriend Nicole. Luckily, she said yes. Miles had been planning to ask Nicole to marry him if he won the race. Now that's motivation!

Check out this link @ www.clinesrunningcorner.com

Comments (3) | Permalink |

Comments

Michele commented on 12-Sep-2010 07:48 PM

Call me crazy, but I felt the need to go for a walk today! Hips were a little sore from the 5K but I got out and did 1.85 mile brisk walk @ 29:11. The evening was gorgeous and the deer were all over the neighborhood! Very nice!

Coach D commented on 12-Sep-2010 09:16 PM

1200m(3/4 mile) open water swim today at Eagle Mountain lake. 30:16 Trying to do 1 mile today but I was by myself and felt pretty spent so decided to call it a day. Next time! D

Elisabeth commented on 13-Sep-2010 08:50 PM

Congrats Michele on your first 5k! Watch out- running gets addictive :0

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Run

WOD

Dynamic mobility and POSE drills-pulls, wall leans and pull, hops, etc....

Run a 5k or run 6x800m intervals with a 2' rest between intervals holding times as close as possible. Scale running capacity based on your development.

Static and relaxed mobility after running

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Wishing our athletes that are running the 5k @ the 4th Annual Spur On Run!

Go Missy, Shelley, Corey, Troy, Robbie, Clint, Charlie, Miles, Jill, and anyone else that is running today!

Also, we will not have a 8 or 9am class today due to our coaching staff being at the run. We will still have the 10am class!

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Comments

Corey commented on 11-Sep-2010 11:56 AM

Great time at the Spur On 5k this morning! Troy, Charlie, Robbie, Terra, Missy, and Miles all rocked it! Sorry if I left someone out. My time was 21:52. Made a wrong turn and lost some time, but pretty happy with it overall. Charlie and Miles killed it.

Matt commented on 11-Sep-2010 01:51 PM

6x800m intervals. Fastest interval was 3:15, slowest was 3:50. Suckfest. The track was awful lonely. I know many were at the Spur On run, but I'm thinking everyone else did a little cherry picking.

Peter commented on 11-Sep-2010 02:32 PM

I wish I knew about the race a few weeks earlier. I did a 5k in my neighborhood. Time: 22:05. I haven't timed my 5k since I started crossfit. I had a 9:30 pace a year ago. My first mile was 6:47. I slowed down a bit due to it being a construction zone. Good job to all today!

Michele commented on 11-Sep-2010 09:03 PM

5K at the Spur On. Beat my goal! 29:58 - pretty pleased with it!

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Run Fast, Push

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Michele commented on 11-Mar-2010 02:03 PM

CFFTW WOD at home. 100m interval runs - 18sec,19sec,20sec,18sec,19sec,18sec. Pushups - 20 full and 20 knee. Stopped when I needed to rest core, not arms. Guess I need to work on core strength!

Troy commented on 11-Mar-2010 03:28 PM

Todd the Roper....how come your out of sync
in that pic? I guess your just too fast for us.
Nice camera work! Terra, you must be pleased with this one...hehe

Terra commented on 11-Mar-2010 04:39 PM

Yes, Troy...I am quite impressed with this one!!! Although as a photographer, I would have stopped everyone and had them do it again and again until all the balls were up at once, as Tina! Ha...

Todd commented on 11-Mar-2010 05:21 PM

Ask Elisabeth..I've never been any good at staying in sync with others. I don't even get to clap at church anymore. I'm not kidding.

Christi commented on 11-Mar-2010 05:58 PM

No feedback was left by this visitor.

Christi commented on 11-Mar-2010 06:01 PM

Sprint 100 m rows X6: 27.1-27.2-26.2-26.8-26.6-26.1, Knee-push ups-35

Know this will get better!!!

Troy commented on 11-Mar-2010 10:02 PM

Sprints - 16:09,16:19,15:85,16:06,16:75,15.53 and
42 push-ups. Thanks Big Mike for letting me use your feet as blocks to push off of for that last one. We proved Dman's theory as correct! It does help your time.

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