Shoulder Press

WOD

Dynamic shoulder mobility before the WOD

Shoulder Press 5x5

Rest

Three rounds for time of;

Row 400 meters

Air Squats 50 reps

Post loads and time to comments

Z-Team (3x15 GHD Sit-ups / 3x20 GHD Hip Ext)

For this coming Saturday there will only be one class at 9 am for a large team WOD! We will also have the 10am Muay Thai Class. Don't miss the fun!

GET PUMPED for the PARTY just got better! If you are one of three top winners you will also get 50% off of one months membership. You choose the month and we will apply the discount!

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Comments

Rachel DeHoyos commented on 25-Jan-2012 12:09 PM

Shoulder press: 55-55-55-57.5-57.5. Keeping weights low to work on form. 14:19 on the row/air squats. Broke the squats into groups of 10 and felt pretty consistent. The last round was pretty tough. My legs still feel like jello.

Michele commented on 25-Jan-2012 04:41 PM

Metcon - 10:44

Corey commented on 25-Jan-2012 08:21 PM

Yesterdays wod as rx'd but Darin made me do chest to bar pull ups - 3 rounds plus 100m run. Then today's ghd situps and hip ext.

Peter commented on 25-Jan-2012 10:14 PM

I wanted to see if I could keep up with Coach D...I did the main site WOD from Tues. 7 - 165lb FS and 7 Chest to bar pullups in 7 rounds. I did it in 8:22. The catch is I don't have a squat rack so I had to clean the weight everytime. What a burner!!!
I also did double under work. I finally got under a minute coming in at 59s.

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Overhead Press

WOD

Dynamic Mobility before the WOD

Overhead press 5x5 (use a progressive load with small increases)

Rest

Run 4x400m intervals 1:1 rest in between runs

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Comments

Ashleigh Fann commented on 21-Dec-2011 10:52 AM

OHP--55-60-65-70-75 (3); Again, substituted rows for runs due to the conditions here. 1:36, 1:36, 1:37, 1:38 Sucking a little less wind, so I think I'm finally starting to adapt to the altitude. On a somber note, we lost 5 of our Polish counterparts to
an IED today. Please keep their families in your prayers

Tina Neuwirth commented on 21-Dec-2011 01:53 PM

Today I worked BS for depth. I have been a little disappointed at my inability to get my numbers back up to my prior PR even after the strength cycle. 135x5 reps, 165x1, 185x1, 185x2, 185x1 (with assist for depth), 165x2, 165x2. Then Monday's metcon with
PP, parallette pass throughs and 400 m runs: 9:30 as Rx'd. Turned out to be a pretty day!

Corey commented on 21-Dec-2011 07:19 PM

Did some stupid crazy wod. Charlie and Matt kicked my a** again. This is becoming much too regular. Great job guys!

Charlie commented on 21-Dec-2011 07:47 PM

wod with Matt & Corey...4rds 15 bar-facing burpees, 9 OHS 120#, 3 Muscle ups. I was just happy to complete all rounds. Then Shannon kicked our butts doing 50 TTB for time.

Reed commented on 21-Dec-2011 09:50 PM

Todays WOD: SP 95,105, 115,125,135(2). Then 400, 1:1 rest, 1:27,1:18,1:23,1:36. Ok so it felt great to run tonight for some reason. Not sure, maybe it made me feel like a kid again or something. I was much faster as a kid but oh well it was fun!

Corey commented on 21-Dec-2011 10:08 PM

We are naming that wod "Charlie". I was just under 16 min and he was 4 min ahead of me. MU work is in order. Yes, Shannon killed all of us on the TTB. Nice runs Reed.

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Shoulder Progression

Thanksgiving Holiday hours - Closed Thanksgiving Day, Open Friday am 5:45 am and added 7 am class, Open Saturday am for regular classes.

Shoulder Press-Push Press 5x5

Reverse Ring Rows 3x10

Post loads and reps completed to comments

Shannon Kellum climbing the rope with no legs

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Ashleigh Fann commented on 22-Nov-2011 12:14 PM

Got to Ghazni yesterday...we have a box!! Woo hoo! And a fairly decent one for being in the middle of a war zone. I will send pics soon. We are at about 7300ft here, so I'm sucking wind again. :-( Today's WOD--10! Power Cleans (75#), Pullups (with a really
odd improvised band that I was afraid might break--can't wait for mine to arrive in the mail), Burpees. Time 23:48 Miss you guys!

Corey commented on 22-Nov-2011 06:43 PM

BS - 3 sets of 5 - 285#. Friday's metcon - 1 KB swing (2 pood) and 1 burpee first minute, 2 each in 2nd minute, etc. 12 rounds plus 13 KB swings plus 9 burpees.

Corey commented on 22-Nov-2011 06:48 PM

Great job Ashleigh!! Hard work in that altitude will serve you well!

Michele commented on 22-Nov-2011 08:40 PM

Did yesterday's metcon. Not a good idea to do it immediately after eating dinner! Used 25#KB. Time - 13:43. Row felt incredibly slow!

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Shoulder Press

6 Days until the RANCH WOD! Don't forget to sign-up.We will be CLOSED SATURDAY at the box due to the RANCH WOD!

WOD 

Dynamic mobility before the WOD

Shoulder press-push press 5x5

Rest

Three rounds for time of:

400 meter run

KTE 15 reps

HSPU 5 reps

Post loads and time to comments

Thanks to Jason and Troy for helping with the Ranch work to get it ready for the RANCH WOD!

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Corey commented on 14-Nov-2011 07:25 PM

SP - 95-105-115-125-135(4) PP - 135-145-155(4)-155-165(4) Wod - 12:14. Games standard HSPU's. The run and KTEs were good but HSPU's after 1st round were tough. Shoulders were toast after all the presses. Leg felt good on the run for first time in weeks.

Reed commented on 14-Nov-2011 09:21 PM

SP/PP 85,95,105,115,125/125,135,145,155,165(3) By the end of this my shoulders were fried! Metcon in 10:34. I tried the games style HSPU but i couldn't even move myself. I did them on an abmat instead. I've been doing research and getting ideas (thank
you Pete, Corey and Darin for letting me pick your brains on the subject) on my diet. I think I have settled on a Paleo/Zone hybrid. I have been playing with it for a week or two but I started officially today. I'll keep posting on it until everyone gets tired
of reading about it. Thanks for the push me tonight Troy!

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Shoulder Press

9 Days and counting to the RANCH WOD! You won't want to miss it. Each competitor will receive a 2nd Annual T-Shirt from the event. We will also be giving away top male, female prizes and other prizes for participation! This is going to be a great event. Come for the WOD and lunch! The WOD will start at 12:00pm and lunch should be served by no later than 2:00pm.

WOD

Dynamic warmup before the WOD

Shoulder Press 5x5

Rest

Three rounds for time of;

Double unders 25 reps

Sit-ups 25 reps

Box Jumps 15 reps

Post time to comments

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Comments

Tina Neuwirth commented on 11-Nov-2011 09:25 AM

Thanks to Erin and Ria for coming so I wasn't too lonely this AM! Where is everyone else? I miss you guys! I did the WOD but my arms are still FIRED UP from doing that partner WOD with Jenn Monday, so the SP was a little lighter than usual. I did 45-55-65(4)-65-65(2).
Then the metcon: 5:24. My double unders are getting better but still not as good as they could be. Someone with good double unders will probably be in the low 3s with this one.

Ashleigh Fann commented on 11-Nov-2011 10:17 AM

I think I am about 2 days behind you guys on the WODs due to the time difference and spotty internet access. I did Wednesday's WOD yesterday. BS--115-125-135-145-155 (NEW PR! Woo hoo!). Chose to work on pullups for my BW movement. Used a purple band which
looks to be about the same as the blue one. 3 rounds + 25 WB. Happy Veterans' Day!

Corey commented on 11-Nov-2011 06:43 PM

Great job staying with it Ashleigh! Yesterday's wod w 135# - 10:23. Did toes to bar the first 4 rounds. As Governor Perry would say, "Oops.". Then did 50-40-30-20-10 situps with 15 GHD back extensions each round - 7:23. Great group in the box tonight!

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Press Progression

WOD

Dynamic mobility before the WOD (shoulder mobility)

Shoulder press-Push press-Push jerk 3x5 (complete 5 sets of 3 at shoulder press, then progress to the remaining two lifts)

Rest

AMRAP in 8 min of;

TTB 16 reps

Heavy KB swings 8 reps

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Remember to help new members with learning how to use the blog, our box facilities and to plug into our community!

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Terra commented on 17-Oct-2011 10:23 AM

45 overhead lifts at 5am...I am beat! SP: 45,50,55,60,65(2,1F)/PP: 65,70,75,80,85 SJ:65,65,70,75,80 Argh ;) I didn't have time to do the Metcon, so I did it at home. I did 25#kb (I know it's not heavy but alot of my stuff is packed right now) and situps;
9 rounds, but kb's.

Peter commented on 17-Oct-2011 11:23 AM

Strength: BS-310(4)(3) 300(5) / BP-235 / DL-310. I did morning math this morning and started with 310 on BS...it felt heavy when I realized I was 10 over what I wanted! Thanks Coach Miles for the spot. 310 is 10#s more than I've ever done on BS. Getting
stronger!

Tina Neuwirth commented on 17-Oct-2011 02:49 PM

Running a little short on time today and have been doing 2 movements instead of 3 lately anyway...seems to be working better for me. BS 185 again for depth, better, especially on the last set (all high bar). SP, 68#, failed on the 5th rep of each set,
so I did 4-4-4, instead of 5-5-5. Felt really heavy today! Still went up a lb. Getting stronger little by little!

Corey commented on 17-Oct-2011 07:40 PM

Strength - BS 275#, SP 130#. Heavy KB swings - 3 sets of 15 with 3 pood.

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Shoulder Press - Push Press

WOD

Dynamic mobility before the WOD

Shoulder Press - Push Press 5x5 (start with the shoulder press and complete 5x5, then transition to the push press with 5x5)

Rest

21-15-9

Pull-ups, burpees, KB Swings 

Post loads and times to comments

This Saturday AM schedule at the box will have a 9 and10 am Muay Thai class but no other CF WOD!(due to Run event mentioned below) Come and join Charlie for Muay Thai and learn some new stuff. CF is all about trying new stuff like learning new sports!

Also, Saturday AM many of our staff and members will be running the SPUR-ON 5k-10k Run event at Glenview Baptist Church. Come run with us! If you decide to run, when you register let them know you are a part of the CrossFit Fort Worth Team. There is an award for having the largest team there. It doesn't look like we'll do a WOD after it this year, but we are planning for an event next year!

Another interesting note, I had a member ask me if they should be doing the STRENGTH SERIES? My answer to that question is, "Do you need to be stronger?" If you are performing the regular programming at CFFTW you are going to get stronger. The STRENGTH SERIES is just a more efficient, straighter path to expanding strength capacity. Even if a person decides not to do the STRENGTH SERIES, they are going to get stronger if they CF 3-4 days a week at our box! (ok, I have been playing with different colors to highlight our strength program. Yellow appears to be too difficult to read, so let's try red)

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Michele commented on 08-Sep-2011 03:13 PM

Strength Series - DL 115, BS 65, PC 55. I'm liking this stuff!

Corey commented on 08-Sep-2011 07:36 PM

Strength workout. Backsquats, bench press, deadlifts. Liking it, but looking forward to the next metcon.

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Overhead Press

WOD

Dynamic shoulder mobility before the WOD

Overhead Press 5x5

Rest

Three rounds for time of;

Power Snatch 8 reps 95/65

Wall ball 24 reps 

Post time to comments

I am amazed by people who say they can't eat a paleo style diet.What they're really saying is, "I can't change my habits." Here is a paleo friendly meal that Missy put together the other day.What is not to like about beef roast, fresh squash, sweet potato, broccoli and fresh greens. Normal is what we do on a regular basis. Strangely enough anything can be normal.Scary huh!

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Rachel DeHoyos commented on 24-Aug-2011 07:46 AM

Good to be back at the box after being out for a week and a half nursing a pretty bad groin tear. OP: 45-50-55-60-65(4)/subbed 3 rounds of 5 body rows, 10 push-ups and 20 sit-ups. 7:18.

Ashleigh Fann commented on 24-Aug-2011 09:21 AM

Was able to swim for 50 minutes yesterday...was actually nice to be back in the pool. Back is feeling better, but after re-injuring it at work, I'm a little wary about lifting too soon. Looking forward to working out with everyone again soon! That looks
yummy, BTW!

Corey commented on 24-Aug-2011 11:06 AM

Remember that definition of "world class fitness in 100 words or less?" The one over on the right of the web page? The very last sentence is "regularly learn and play new sports.". I am guilty of ignoring that for sure. I get in my Crossfit bubble and
don't often apply what I've gained in crossfit to other sports. But last night I took a tennis lesson with my wife. I realized very quickly what a specialized skill it is. The basic techniques were overwhelming at first. Even how to turn your body to chase
a ball is a learned skill. Wow. Crossfit gave me a good base to really enjoy it and give good effort though. I would recommend trying something new!

Michele commented on 24-Aug-2011 06:31 PM

3x15 GHD hip extensions. Metcon - dud PC instead of snatch and kb swings instead of wall ball. Time 6:07. Hopefully the shoulders will calm down soon so I can work on my overhead movements.

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Shoulder Press

WOD

Dynamic shoulder mobility before the WOD

Shoulder Press 3x5 (initiate sets at 70% 1 RM after thorough warm-up sets)

Rest

AMRAP in 6 min of;

Box Jumps 12 reps

Cleans (squat) 6 reps 135/95

Post loads and rounds to comments

Have you ever felt a little upside down in a WOD? If so, tell us about it!

Keep an eye on the schedule and calendar for new information! Also, we are open tomorrow for classes as usual, but closed for Memorial Day Monday.

Dream as if you'll live forever, live as if you'll die today - James Dean

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Erin commented on 27-May-2011 07:30 AM

Coaches W.2 today. Mega scaled. I'm still nursing my back from Saturday so I used the 1pd KB. Had to use the blue bands for pulls and dips. 3rds plus 16KB. My grip was toast despite the scaling. Maybe I'll do today's WOD tomorrow. Looks fun! Happy Friday,
everyone.

Tina Neuwirth commented on 27-May-2011 09:04 AM

Good job tackling the Coaches WOD today AM crew, and good to have Logan back in class too. I did back squats 3-3-3-3-3. 95-115-135-155-175. All felt good until 175, then it felt a little heavy. Still working my way back up on those. My goal is to get back
to my prior PR of 210-215 by summer. Then today's MetCon: 3 rounds Rx'd. I failed on two of the last round of cleans and had to do them again otherwise I might have gotten a little farther on that one. Have a great Memorial Day everyone!

Candace commented on 27-May-2011 12:56 PM

Great job Erin! Tina, you'll have everything back in no time! I've enjoyed the first two challenges and def looking forward to seeing the results we will end up with at the end. Stronger and faster and motivated. Def pushing us to limits a lot of us didn't
know we could reach. Love it. Hope everyone has a fun and safe Memorial weekend!

Charlie commented on 28-May-2011 11:51 AM

sp:95,115,125,135,145(1)-PR metcon: 4 rounds + 1 clean (inadvertently did cleans before jumps)

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Overhead Press

WOD

Overhead Press 5x5 (initiate set with 70% 1 RM)

Rest

Three rounds for time of;

Situps 50 reps

Pull-Ups 25 reps

Post time to comments

Charlie doing W.1 Rx!

Nutrition

If you have not checked the nutrition blog lately, we have one of the best nutrition blogs out there! There is a ton of practical information to apply!  Check it out, put just about any nutrition topic in the search box, and get ready for the flow of magnificent information!

Coaches Challenge

Onto another topic, the Coaches Challenge is moving right along. Four athletes have done W.1, 2 females and 2 males. They have all commented how the WOD is already making a difference in their fitness game. If for some reason, you cannot do the Challenge WOD prescribed, do it anyway scaled. The key is to get better, not win some prize! All members who do the Coaches Challenge and complete all 12 WODS in some capacity will receive a participation award and the satisfaction of knowing they kicked it!

Does CrossFit make you strong?

Now for a quick rant about all the trash talk on the web about CrossFit is not good for strength, or we are better you’re worse, or CrossFit is just a bunch of metcon, or yadayadayada! Humans are terrible about being so comparison oriented and unbalanced that they pick one or two things to complain or argue about, and develop an elitist attitude. So, here is the answer to the argument that CrossFit is not the best way to develop strength.

CrossFit is not the most effective method to develop strength(declarative statement)! If we remember correctly, strength is only one of the 10 general physical skills. In all of the reading that I have done regarding CrossFit, I have never seen any argument presented  by its founder that it is the best way to develop strength. CrossFit, is what it is! It is a fitness method designed to develop GPP and human capacity for broad based time and modal demands. We are not building specialists! Most of the arguments out there are made by specialists. They just don’t get it! CrossFit is not designed to be the only strength and conditioning program for the specialists. It was never designed to be. What we try to do at CFFTW is combine the best that CrossFit has to offer, program appropriate volume, and then supplement with consistent periodized strength training. Don’t be fooled, if you are the pure strength or endurance athlete, CrossFit may not be the training program for you. But for the athlete that needs more general strength, endurance, stamina, speed, agility, balance, coordination, flexibility, and power, CrossFit can do it! Here are some of my numbers when I started CF and this year. I can list several athletes who train at CFFTW and can give this same testimony or even better! If you are one of those athletes, let us hear from ya.

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Charlie commented on 18-May-2011 09:10 AM

37y/o male 150lbs (145 at start of crossfit), Here is some of my strength progress in the 16 months I have been doing crossfit (1st max at crossfit/most recent max):back squat 225/255,overhead press 115/135,deadlift 265/315,overhead squat 105/185,clean
95/175, front squat 185/215,snatch 85/125,hand stand pushups 0/12,muscleups 0/5

Athena commented on 18-May-2011 11:01 AM

The biggest thing that sold me on CrossFit was the CF Total (shoulder press, deadlift, back squat). In 6 months of Crossfitting 3-4x a week, my CF total went up by 90 lbs. Not only that but prior to starting CF, I couldn't do a 5k run because my back would
start to hurt. I think proper form and technique had a LOT to do with my strength and endurance improvement. And I'm proud to say that our box really puts a lot of emphasis on correct form and technique!

Peter commented on 18-May-2011 01:25 PM

Coaches Challenge W1: 9:26 as Rx'd. I set my sights on 15 minutes to beat Corey but was able to do the 205 FS unbroken. The situps took the most time for me. Coach Dozer was so nice to keep my abmat warm! Rock n' roll. I will agree...Crossfit most definitely
builds strength.

Corey commented on 18-May-2011 08:10 PM

Shoulder press - 95-105-115-125(4)-135(2). Wod - 8:49 I think. Then one mile run for time with Charlie. Not close to a PR but still good work. Legs still jello-like from yesterday.

Charlie commented on 18-May-2011 09:16 PM

sp:95,105,115,125,135(2).wod:10:36 someday i'll be able to hang with troy on the abmat.6:05 mile with jello legs

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