Squats and Cindy

WOD

Split Squats 3-3-3-3-3

Rest

1/2 Cindy

AMRAP 10': 5 pull ups, 10 push ups, 15 squats

Go weighted if you can do pull ups and push ups without scaling.

*Just a reminder that it might someday get cold again...and that Coach D is enjoying some cooler weather while doing a little work in Colorado this week!

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Rachel DeHoyos commented on 29-Aug-2011 07:17 AM

Cindy: Did 5 rounds + 5 pullups. Subbed 20 step-ups (10 each leg) for squats. Since split squats were not an option for me today I did 3 rope pulls/15 sit ups X 5.

Peter commented on 29-Aug-2011 10:24 PM

I did the 1/2 Cindy at home with just body weight. 14 rounds + 7 pushups. My shoulder is finally back to normal! Felt good but would have loved some real time competition!

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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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Split Squats 5x5

WOD

Dynamic mobility before the WOD

Split Squats 5x5 ea leg

Rest

"Mini-Cindy" AMRAP in 6 min of

Pull-Ups 5 reps

Push-Ups 10 reps

Squats 15 reps

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We miss ya girl!

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Comments

Peter commented on 29-Sep-2010 10:04 AM

Split Squats will take it out of you! 45-95-115-125-125. Failure is not an option, unless of course you have a spotter. Mini-Cindy: 8 Rounds + 6 squats...wanted to get to 9 but time ran out. I would love to try the full Cindy sometime.
Good job to all this morning. I expect Corey and D-man will surpass me on this one since I've given them a number to reach.

Also, I wanted to welcome Terra to CFFTW!

Don commented on 29-Sep-2010 01:21 PM

Split Squats are really difficult, especially when you put the weight on the leg on the bench...not good results doing it that way. After much travail and mini-tantrums: 35-32-32-50-50. I will try much heavier next time if my balance stays good on the first attemp. Mini-Cindy: 5 rounds + 1 pull-up.

Tina Neuwirth commented on 29-Sep-2010 04:52 PM

I have done split squats a few times recently, so today we did back squats 3-3-3-3-3: 95-115-135-155-175. For sets of 3, that was actually a PR. We also did dips (supposed to be weighted, and I guess technically mine were, since I am up about 15-16# now!). I completed all reps without going to bands, but was not able to add any additional weight. Technically, with 16# on 5 sets, that was also a PR for me. Good day, I guess.

Reed commented on 29-Sep-2010 08:59 PM

Split squats: 45,65,85,105,125. Amrap: 7 rds plus 4 pullups. Ok, the split squats were awkward and the balance was the issue for me more than the weight. I felt ok about my amrap but my arms and chest were pretty much shot by the end. Great workout everyone, Charlie and Corey, you guys killed it! Nice to see that one girl....Athena I think was her name.

Corey commented on 29-Sep-2010 10:01 PM

8 rounds plus pushups. Charlie showed us all how it should be done. The pushups were my limiting factor. Had to break them up significantly in the last two rounds. Last 10 pushups alone took 30 sec. Ouch! What use to be a strength is now a weakness to work on!

Michele commented on 29-Sep-2010 10:04 PM

Got there late so skipped the split squats. I'll catch up on that later. Metcon - 6 rounds plus 2 pullups. Green band pullups, and 4 rounds full pushups before going to knees. Yep, those pushups start to get tough!

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Overhead Squats

WOD

Overhead Squats 5x5

Rest

10!-10,9,8,7,6,5,4,3,2,1

Box Jumps 20"

HSPU (scale to push-ups or pike HSPU, if piking maintain vertical posture)

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This firefighter not only brings his "A" game to any fire, but he also is a CrossFitting beast! 

Come one, come all! We are adding a Ladies Only CrossFit Class at 8:30 am T-Th! This class will be taught be Miles. Our goal is to promote more ladies who don't presently train due to scheduling issues to have a later morning class for training. We are also working on a childcare sharing model where moms can come and train and provide each other childcare during the training session. If you are interested in the childcare, contact Michele at 817-715-3437.

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Tina Neuwirth commented on 14-May-2010 09:07 AM

Good to have Pete and Terra back to the gym on a Friday! Missed the rest of you though. I did OHS, but 3-3-3-3-3: 65-75-85-95-105. Then 3 sets, 20 reps of GHD sit ups, and GHD hip extensions (not for time). I am really spent this week! Have a great weekend everyone. And good luck to D-man and Clayton in the sprint tri on Sunday. We'll be rooting for you guys and waiting for your post on how you did. Rock it!

Kimberly commented on 14-May-2010 06:21 PM

55-65-75-80-85 & 5'34"

Michele commented on 14-May-2010 09:39 PM

10! Time-5:53. No time for OHS tonight.

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Back Squats

WOD

Back Squats 5x5

GHD Hip Ext 3x10

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Springtime WOD's, luv'em!

Comments (14) | Permalink |

Comments

Terra commented on 31-Mar-2010 08:31 AM

Just didn't feel like a real day at CF not leaving Pete behind...guess it was time to give the kid a break. Backsquats: 75-95-115-115-115 - stayed at 115 practicing form. Thanks for the help, D, it actually started to make sense, after four months ;)

Terra commented on 31-Mar-2010 08:32 AM

Any suggestions on what/where to purchase boots for the Mud Run? I wanted to run in them this weekend for practice. Thx.

Elisabeth commented on 31-Mar-2010 08:38 AM

Have size 6 if you can fit in- welcome to borrow for mud run. Otherwise you can pick up cheap ones at Ohama's downtown FTW.

Tina Neuwirth commented on 31-Mar-2010 02:17 PM

OHS 3-3-3-3-3: 65, 75, 85, 95, 105 (PR). Helen: 13:17 Rx'd, (also PR, by 2 seconds, but the last time I did it I used a 30# dumbell and a band for pull ups!). I love improvement!!! I've hit 6 PRs this month!

Peter commented on 31-Mar-2010 06:16 PM

Terra, I think they make orthopedic mud run boots for people your age.

Corey commented on 31-Mar-2010 07:24 PM

Wow, Peter... I'm a good 5 years older than Terra. I guess I should be using a walker. Hey BRADY..... I did Helen tonight in 9:09. Mwahahah!!! (maniacal laughter) Thought you might like to hear about it. Dman still got me by 11 sec (I'll get you one day Dman!) After nearly puking I settled down and did a few backsquats. Only had time to do 4 sets, but worked up from 145 (is that right Troy?) to end at 235.

Michele commented on 31-Mar-2010 07:39 PM

BS - 65,75,85,85,95. Not strong but proud! Finally getting the hang of it! I just figured out that what I posted on the board was 5# lighter per set than I really did. That feels good! My one rep max a while back, done with correct form, was 95# and tonight I did 5! WooHoo!

Brady commented on 31-Mar-2010 08:05 PM

Well well. Congrats mista Corey. Enjoy your time on the board at number one amongst members. It'll only be up there until next time helen comes up because I WILL post a sub "Corey". It wasn't a PR but I love the competition anyway!! You're awesome dude. Sweet times by u and d-man.

Coach D commented on 31-Mar-2010 08:19 PM

Great Helens and back squats! Everyone is moving better by the day. Good movement is skill, right? Helen rx'd 8:58.

Corey commented on 31-Mar-2010 08:26 PM

No Brady, YOU da man! After you obliterated my 500m row and my 50 burpee time on Monday, I had to cling to something! Good times.

Reed commented on 31-Mar-2010 09:03 PM

Back squats 155-175-205-225-255#(3). After being sick all weekend and a long ride on the bike last night I was pretty happy with those weights. My legs were dead.
Corey you killed it tonight, way to go brotha! I'm still in the burpee family with 36 tonight! I love this stuff!

Elisabeth commented on 31-Mar-2010 09:07 PM

BS-75-95-115-115-115 Thanks for assist Erin and of course always great coaching from Clayton! Tina, you are beastly beyond words. And Terra, you don't have to put up w/ Pete's abuse - come to the evening class We love you. AS for for Big Gunn and Senior Corey - does the word BROMANCE mean anything to you two?

Tina Neuwirth commented on 31-Mar-2010 09:51 PM

Dman, (and Corey), those times are smokin! Wow! Elis, I think Terra and Pete like their smack-talkin'...spurs them on! Can't wait to see you two go head to head this Friday! Good times! Oh, and thanks, Elis. I was going to try a BW squat today. Thought I could get one, but just felt weak even getting it OH, so I decided to wait. Maybe next time.

Troy commented on 31-Mar-2010 10:21 PM

Back Squats: 145-165-175-185(3)-185(3). Got too far in the hole on the last couple of sets. So...Clayton helped me with form for a few more rounds at much lighter weight.

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Split Squats

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Peter commented on 15-Mar-2010 11:07 AM

Breaking News!

There appeared to be a scandal during the AM WOD. A certain athlete, lets just call her "Terra," wasn't quite doing full ring pushups giving her a time advantage over the other athletes. This is the same athlete who "accidentally" put the wrong piece of the orange tag on her show during a race...I'm beginning to see a pattern here...I will keep you updated.

Just Kidding!

Great WOD this morning
RX'd 5:32

Those split squats took a lot out of me. Darin, said it would give us shapely rear-ends...how exciting.

Terra commented on 15-Mar-2010 01:41 PM

For the record...Coach said my pushups were flawless, I am just a perfectionist. Okay, perhaps he didn't use the word flawless...but I am positive that is what he meant by "fine." It must be my time that has Pete upset, 5:08; hmmm, oh I see, it's faster than a 5:32. That must mean I was faster than a boy! So, I don't really need Corey to back me up anymore... But in Pete's defense, my snatch was only 35#. (Wow, I have a feeling Coach D will knock me down a few notches in the next WOD!) Glad to have Amber and Charlie in the group this morning.

Corey commented on 15-Mar-2010 05:54 PM

Got back from our weekend camping WOD. I will come up with a quick WOD at home and report back. Terra, despite the controversy, I have to say your 1/2 marathon time was awesome. Back when I trained for my one and only 1/2 marathon, and before crossfit, 1:44 was my goal. You are right that hydration is so important. I didn't stop for water and got dehydrated. I felt my body shut down and I had to walk several times in the last 2 miles and lost 6 minutes! I couldn't even walk after crossing the line. Again, awesome job. You are proof that this stuff works.

Corey commented on 15-Mar-2010 07:56 PM

Home wod- 10 handstand pushups, 30 situps, and 40 squats - 3 rounds for time - 6:46. Could tell I haven't dome hspu's in awhile. That last set was tough. Bad weekend foodwise. Back on the horse this week.

Reed commented on 15-Mar-2010 08:37 PM

Small group tonight but good intensity! Split squats 8x3 25#. I should have went up in weight on the last set but Im still trying to figure out my weights/ability ratio. Power snatch same story, i used 65# but should have used 75#. I was with 'The Beasts' tonight and Im pretty sure they could have used me as their power snatch but I tried to hang with them! 6:17 was my time. Good job everyone! I would just like to say Im proud to workout at CFFTW with such great people and athletes! Everyone involved makes me want to get better.

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Intervals

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Todd commented on 09-Mar-2010 06:33 AM

We should be back tonight! Or, at least, me...the Lovely Elisabeth is a bit under the weather :-( Reed, you go on the burpees- I got a bit behind over the weekend, so today's gonna be a catch-up day! 39! See everybody tonight ;-)

Tina Neuwirth commented on 09-Mar-2010 07:55 AM

So, today was SP 3x5 and DU and sit ups (2 mins each, 90 secs each, 60 secs each, and 30 secs each). SP 45-55-65-70 (assist x 2) - 70 (assist x 1) PR. Go me, finally getting 70#, and more than once-oh happy day! On the other part - 392. That is 24 reps better than when I did this WOD in August of last year.

Terra commented on 09-Mar-2010 08:54 AM

I am interested in doing the Mud Run but need a partner...anyone intersted?!

Aaron Russell commented on 09-Mar-2010 10:03 AM

did yesterdays WOD as i started before today's was posted. #135 cleans, and #95 Thrusters(no wall ball avail.), 9:03, pull-ups still kill me! then a 2:50 on the row. Hopefully I'll b on my way home in a few days. Looking forward to being back in a CF Box!!!!

Terra commented on 09-Mar-2010 12:16 PM

After years of running I have seen so many funny shirts, "I run for wine, beer, chocolate, size 2 jeans, sanity..." you name it! So, lately when I am able to lift a box or move a piece of furniture or whatever, I think I Crossfit for being self-sufficient! Today, my kids' sandbox was full of water/sand, ie., mud and they wanted to play outside. So, we headed to Walmart to get 80# of new sand to add to the old. I had to lift a very heavy sandbox, then shovel as much as I could out, carry the new bags to the backyard and fill it up. I thought "I Crossfit so I don't have to say 'wait until Daddy gets home!'" My daughter said, "wow, momma...you're strong." So, while I may not be on the white board...that made my day :) Darin always says to have a purpose...what is yours?

Tina Neuwirth commented on 09-Mar-2010 05:45 PM

Terra, that is awesome! When I ask Ella if mommy is strong, she says no! And my kids came to the gym and watched me at the Oly Class doing Clean and Jerk and Snatches! Guess that doesn't count!

Matt McCraney commented on 09-Mar-2010 06:21 PM

My fellow 4 o'clock CrossFitters. Please check your belongings and see if you mistakenly picked up my car keys on the way out the door today. Thank you guys and gals. My contact # 719-761-4110

Corey commented on 09-Mar-2010 07:17 PM

Today's WOD - as Rx'd w/ 185# - 3:54, 4:14, 4:09. Always good to do the wods with motivated people. Good to gut it out with you Todd. Brady, I heard you and Dman smoked me on the 750m. Let me congratulate you both and say - "It's on like Donkey Kong, brutha!". I mean, come on, it's the only thing I have on you guys! Love it, love it!

Todd commented on 09-Mar-2010 08:10 PM

Donkey Kong?!? Blast from the Past! Pretty much just chased Corey tonight~

Matt McCraney commented on 09-Mar-2010 08:24 PM

Evidently I should check my belongings better. Darin helped me find a secret pocket on my bag, somehow my keys found their way into this pocket.

Corey commented on 09-Mar-2010 09:33 PM

check out the Crossfit Veritas site. www.crossfitveritas.com Our good CFFTW buddy, Todd, made their site.

Brady commented on 09-Mar-2010 09:35 PM

Corey- if it makes u feel any better, I squealed like a schoolgirl when I saw I beat your row and Darin did a toe touch.
Today's wod 185# - 3:45, 3:55, 3:40

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Back Squats

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Jennifer commented on 26-Feb-2010 06:39 AM

I'm not signed up for tonights class, but if I can get home fast enough I will be
there for the 6:30 class. I hope I make it.

Peter commented on 26-Feb-2010 07:21 AM

Hear ye! Hear ye!
A declaration from High King Peter. The kingdom is secure.
Under attack, King Peter, used his mighty force, strength, and wit to defeat challenger Terra the Slow. There were other forces, Cesa the Strong and Erin the Sore, but King Peter prevailed. The Kingdom is still safe on the 2nd month and 26th day of our Lord.

Godspeed.

Backsquat: 185-205-225-235-245
WOD Time: 3:48 - 95# Power Cleans/45 single unders

Terra commented on 26-Feb-2010 08:19 AM

Wow, I humbly accept my defeat by 3 seconds (which is alot in a 3 minute WOD!)...perhaps our "king" of the am sessions could learn a thing or two about humility. Not to say, that when (not IF) I kick some butt next week, humility might not slip my mind, either. Great job this morning, everyone! It was so great to be back at the box.

Tina Neuwirth commented on 26-Feb-2010 09:07 AM

Wow! I love all the competition! What a great class this AM. Good effort and more importantly some great movement this AM. Amber, nice job on your on-ramp WOD...watch out AM crew, Amber is coming for you soon. And by the way, don't be afraid of failure...you know, the kind where you need help up out of the squat...it builds strength! This AM was the dreaded Fran, but I did not let her prevail! 7:02 Rx'd PR! If I can just put some pull ups together I'll be coming for that 5:00 time before you know it!

Tina Neuwirth commented on 26-Feb-2010 10:05 AM

By the way, best of luck to Terra in the Cowtown tomorrow! Smash that 5K, girl!

Terra commented on 26-Feb-2010 10:10 AM

Way to go Tina...as Rx'd! I can't wait until I can write that more :)
Hey, I forgot to ask this AM, do you know if there are any small CF shirts at the box? If so, I will get J to pick one up tonight, I wanted to wear one tomorrow.

Corey commented on 26-Feb-2010 07:08 PM

Terra, my wife is also running the Cowtown 5k tomorrow. What time are you shooting for? She thinks she will get about an 8 min pace, just under 25 min. At least that is her goal. Today's wod... 205-215-225-235-245. Metcon - used 135# on hang power cleans and forced myself to do all double unders - 6:27.

Elisabeth commented on 26-Feb-2010 07:17 PM

Go Get 'em Terra~!9:50 time 3 Rds 20KE, 10 SLDL 75#, 20 GHD HE 1/2 sec.Wow!!! Best lower back WOD I have ever had. O my!!!

Reed commented on 26-Feb-2010 09:06 PM

Wow! Im pumped about tonight's results, not that its great but I did do the weights for the first time as recommended. That was the cool part to me. Squats 155,175,195,215,245, wasn't really sure where to start on that so just started somewhere. Hang power cleans 95# and 15 double unders, 6:56. Good job Corey and Troy, you killed it tonight.

Brady commented on 26-Feb-2010 09:43 PM

Hit the WOD at school again. Girls basketball playoff game tonight (lost). Squats- 225, 225, 275, 275, 275, 225 (7) for the extra work. 135# and doubles 3:36

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Back Squats

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Tina Neuwirth commented on 09-Feb-2010 05:44 PM

CF FTW WOD from yesterday: PP 45-55-65-75-85. Metcon with 85# for HC first round and 65# rounds 2 and 3. Regular dips (not ring). 5:59. I was not feeling it this AM. Still hurting from the GHD the other day!

Corey commented on 09-Feb-2010 06:15 PM

Backsquats - 155-205-225-245-255-265(f). Still can't break that ceiling. KB swings 1.5 pood - 3:28

Elisabeth commented on 09-Feb-2010 06:42 PM

CFFTW- 95/105/115/115/125/115 Weak knees/hips. 4:46 time on 1pd - suspicious count - May only be 90 not 100.

Athena commented on 09-Feb-2010 09:20 PM

Back Squats: 115-155-175-185(F)-185(F)
5:08 1 pood x 100. I'm still coughing. What's wrong with
meeee???!!??

Mike commented on 09-Feb-2010 09:35 PM

Back squats: 205-225-245-265-265. I used a 55lb dumbbell for the kb swings. They seam easier to handle than a kettle bell. My imagination?

Troy commented on 09-Feb-2010 09:38 PM

Backsqts: 145-165-185-200-215pr-220pr. 75 KB swings with 1.5 pood, last 25 swings with 1 pood. 6:19

Michele commented on 09-Feb-2010 10:31 PM

Back Squats: 85-95-95-100-105-95 Having a hard time getting all the way down so I decided to work on form. Need lots more practice!
Metcon: 50 swings with 35#KB, took a breather, 50 swings with 25#KB. Time-5:31

Eugenia commented on 10-Feb-2010 06:19 AM

Haslet WOD = 3 mile treadmill run, last 3 min. for every 30 sec increased pace by .5 mph (learned that I am NOT a sprinter). Walking recovery for 5 min. Home late from work - planned on the gym last night.

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Overhead Squats

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Athena commented on 20-Jan-2010 07:04 PM

CFFTW WOD: RXd 5 rounds

Corey commented on 20-Jan-2010 08:05 PM

Today's WOD - 7 rounds plus OH squats, situps and 10 wallballs. Used 65# on OH squats, which is one of my weaknesses, but getting better. That was a good weight for me to get a good rythm. Short rest then a 1000m row - 3:22.

Eugenia commented on 21-Jan-2010 06:11 AM

AMRAP = 5 rounds plus 5 OH Squats - 25# bar, 10# WB. Bar and ball were too light, but needed to work on form, thanks Darin for the help and thanks to Kim for cheering me on!

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