Thrusters

WOD

Dynamic mobility before the WOD

Thrusters 5x5

Rest

Three rounds for time of:

Row 400 meters

Wall Ball 25 reps

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Determination

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Comments

Ashleigh Fann commented on 30-Nov-2011 08:33 AM

7 rounds for time: 250m row, 10 push press, 10 OHS (1st 3 rds 55#, last 4 rds 45#)--22:54

Corey commented on 30-Nov-2011 06:39 PM

Way to go Ashleigh! Today's wod - 95-135-140-150-160. Thrusters felt great tonight. Metcon - 7:20

Corey commented on 30-Nov-2011 06:40 PM

I meant 7:30 on metcon.

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Thrusters

WOD

Dynamic mobility before the WOD

Thrusters 5x5 

Rest

50-40-30-20-10

Double Unders

Push-ups

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First handstand for Brian and a handstand push-up to boot!

Tomorrow morning at 9am is the Barbells for Boobs fundraiser! Come out and join us for a quick WOD and help raise some money.

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Comments

Tina Neuwirth commented on 28-Oct-2011 07:57 AM

Thanks to James and Rusty for braving the cooler temps to join me this AM. Otherwise I'd have been lonely! Nice job this AM, guys. Glad to have you in the gym. I did HSPU 5x5 (first two sets legit except maybe a 1" shy of the ab mat under my head, the
last 3 rounds were head to mat but kipped). Then Annie: 8:44. Best time of the last 3 times I've done it, but my PR is 7:26, so I am still off a bit. Finally getting my double under timing back though! Have a great weekend and happy boob-saving tomorrow!

Charlie commented on 28-Oct-2011 07:37 PM

Grace in 5:09 I think then 50,40,30,20,10 du/pushups/Situps in 15 something. Isaac set the bar high with Grace...gonna be tough to beat.

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Thruster Ladder

Thruster Ladder

Perform 3 reps of thrusters, rest 1' while adding weight and continue with sets of 3 until failure on a rep. Start with whatever weight allows full freedom of movement and solid technique.

Rest

3x10 GHD Hip Ext

3x30 Situps

Post max load on thrusters

Welcome Linus Alexander Dyer into the CrossFit Fort Worth Family! Born 6/21/2011, 8 lbs 6 oz., 3:35 pm.Congrats Pete!

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Comments

Tina Neuwirth commented on 22-Jun-2011 05:52 AM

Congrats Pete!

Tina Neuwirth commented on 22-Jun-2011 01:51 PM

W.6 is a doozie! 17:07 Rx'd. Where are all the girls' times? Not a single girl in the box has done it yet! I came out fast on my mile (for me): 7:33, then did the first two rounds of KB unbroken and the last at 8/7. The first round of TTB was unbroken
too, then those went downhill! I think the last round took me over 4 mins! Enjoy!

Charlie commented on 22-Jun-2011 07:45 PM

w.6 12:50 rx'd. I left it all in the ring. 5:30 something mile then unbroken first set. unbroken kettle bells except last set where i broke into 2 sets. ttb destroyed me...must have done that 45th rep about 5 times before i touched with both feet. a good
15 minutes of agony afterwards.

Shannon commented on 22-Jun-2011 08:21 PM

Swallow your pride occasionally, it's non-fattening! ~Author Unknown That is two fold for me. I am in the midst of an all Paleo 30 day challenge and I swallowed my pride in that coaches WOD. There is nothing quite like a WOD that brings you to your knees!
16:09 time. Way to push through everyone and way to go Charlie- you owned it!

Charlie commented on 22-Jun-2011 09:01 PM

no, darrin owned it!

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Thrusters 3x5

WOD

Dynamic mobility before the WOD

Thrusters 3x5 (focus on front squat position and full extension overhead)

Rest

Four rounds for time of;

Wall Ball 20 reps

Pull-ups 20 reps

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Pete and Corey - 2nd Place T2 Team 2011 DFW Mud Run, 6th Place Overall!

Congrats also to the other runners, Ben, Clint, Jimmy, Rebecca, Josh, Ryan, Isaac and Stephanie. Other placings and finishes not known at this time. 

Comments (5) | Permalink |

Comments

Tina Neuwirth commented on 11-Apr-2011 05:42 AM

Wow guys! Congrats on the great finish!

Erin commented on 11-Apr-2011 12:57 PM

Thrusters: 65-75-85-90-95. The last PR I have recorded for thrusters is 75x5 so I guess this is a PR. 17:03 for the metcon. RX Wall Balls and blue band pull ups. Got 12 pull ups unbroken the first round. That's really good for me! Have a great week everybody!
And way to go Mud Runners!! Way to represent!

Reed commented on 11-Apr-2011 08:04 PM

Thrusters 95, 115, 135, 155,165 Metcon RX'd 9:36. Well, guess what? Thats right, WB killed me again! Good job Bryan, u smashed that one.

Matt commented on 11-Apr-2011 08:25 PM

Thrusters: 135-155-155-155-155 -- WOD: 6:57 as rx'd

Candace commented on 11-Apr-2011 10:55 PM

Thrusters: 75-85-95-105(PR)-115((2-PR)). Strong Monday. Metcon: 14#WB and red band pullups-12:48 I think. Yeah go bryan! Mr Doane you didn't do so bad yourself!! Congrats to the mudrunners I'm sure y'all murdered it!

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Metcon

WOD

Dynamic group mobility before the WOD

AMRAP in 10 minutes of;

Muscle-ups 2 reps (scale to capacity with ring dips/pull-ups or rows 1:3)

Thrusters 8 reps 95/65

Double unders 16 reps

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Issac doing a heavy push jerk!

The class schedule is back to normal. We will be having a Muay Thai and Oly lifting class on Saturday!

If you are interested in the CrossFit Endurance Course/Seminar in March there is still room! This is a great local opportunity to learn how to step your endurance capacity up to the next level. You will also learn how to POSE run and apply POSE to other sports. This is a 2 day seminar with the CF Endurance staff and well worth the time and money!

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Comments

Corey commented on 03-Feb-2011 07:26 PM

Once again, this was supposed to be my rest day. When I saw muscle-ups I couldn't pass it up. Until today I had only done 1 MU in a wod and today I knocked out 5 rounds plus 1 MU as rx'd. (yes Doane I tied you!) Huge mental and physical hurdle! Now need to work on my speed because I really had to take my time and visualize each one.

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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

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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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Thrusters 5x5

WOD

Dynamic mobility before the WOD

Thrusters 5x5

Rest

10!

KB Swings 1.5/1 pood , TTB

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Hand care is something that as a crossFitter you have to do on regular basis. But even with good hand care sometimes there is a WOD that eats your hands for lunch. Reed and Bret did Josh yesterday and found that out. Congrats, Reed and Bret for finishing strong!

If you are a MUD RUN athlete remember that next week you have to pick up your race packet. Check the MUD RUN site for packet pickup location and time. Continue to do the CFE runs posted we are almost done with the 10k training. The race is getting ready to start!

Foam Rolling the Lower Extremity Made Easy

Comments (9) | Permalink |

Comments

Tina Neuwirth commented on 26-Oct-2010 08:07 AM

Thrusters 5x5: 45-65-75-85-95(3). Probably could have rested and gotten the last two, but I ran out of time and just did not feel like pushing it this AM. Same ending weight as my last few attempts at this WOD, but I did finish 5 the last few times so Beyond the Whiteboard gave me the frowning face...oh well! No time for the metcon this AM and can't do TTB anyway. Enjoy this one! :)

Michele commented on 26-Oct-2010 09:48 AM

Thrusters - 35,45,55,60,65 Same as last time we did this :( Metcon - 9:17 with 25#KB

Corey commented on 26-Oct-2010 07:05 PM

Thrusters - 115-135-145-155-165(3). Way to push yourself on those Beau! I think my metcon time was about 7:48. Used 2 pood kb.

Elisabeth commented on 26-Oct-2010 07:30 PM

CFFTW- R'xd 7:02. Corey your time was 6:56 i believe. know that cuz i was relying on you for keepin my rep count. And Doane had some ridiculously fast time.

Matt commented on 26-Oct-2010 07:45 PM

Front squats instead of thrusters: 135:155:155:165:165 – WOD as rx'd 5:24

Craig commented on 26-Oct-2010 09:45 PM

Thrusters: 95 : 115 : 135 : 145 : 155(2)
Metcon time was 8:29 with 1.5 pood and knees to chest (can't get these big legs up to that bar... yet.)

Troy commented on 26-Oct-2010 10:23 PM

Thrusters: 80-95-105-115-125(PR). WOD as Rx'd 7:33, sneaky little metcon!

Troy commented on 26-Oct-2010 10:35 PM

Thanks Dman for the foam rolling video. Good info!

Coach D commented on 26-Oct-2010 11:12 PM

WOD-CFE Swim, 1200m, 6 breath rest, 3x100 4 breath rests, 3x50, 1650m total. A little over a mile. CFFTW WOD-Thrusters 5x5, 115, 135, 145, 155(4), 155 10! with 1.5pd KB and then C-mart and I tossed the 48# stone 12 reps between each round of KB, so 60 total. I had a "low back" crash at the 4th round. We rested and finished 17'. Thrusters looked strong tonight everyone!

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Run-Thrusters

WOD

Run 800 meters between each round of thrusters

Thrusters 21-15-9 reps 95/65 lbs

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This pic is right side up!

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Comments

Michele commented on 14-Oct-2010 09:25 AM

12:45 with 45# thrusters. Went light since it's 4th WOD in a row and low back is really sore. Can't say I loved it but it's a great quick WOD!

Tina Neuwirth commented on 14-Oct-2010 11:09 AM

1.6 mile run through my neighborhood with my two dogs: 14:05 (30 seconds faster than my best run on this course two weeks ago, 37 seconds faster than last week). Felt better today but still feels slow. I keep having to remind myself I am carrying 18 extra lbs! Guess I'll take it!

Terra commented on 14-Oct-2010 12:52 PM

Thanks to my trusty partner, Erin, for motivating me to get my workout from yesterday in...was fighting a stomach bug earlier this week. Did yesterday's WOD today while I watched Michele and Miles do today's, yuck! DL: 105,135,155,155,165 Greatest part of CF: friendships and accountability :)

Corey commented on 14-Oct-2010 06:08 PM

Every second counts.... Charlie, you got me by 8 of them. 13:33 as rx'd. Thrusters unbroken so my runs must have been quite a bit slower than you. That was a good one. Nice programming Dman.

Corey commented on 14-Oct-2010 06:12 PM

By the way morning group, we did three 800m runs... One before each set of thrusters.

Craig commented on 14-Oct-2010 07:58 PM

Time 16:54 as rx'd, which is far better than I expected to do because running is a huge weakness for me (but getting better). In the afternoon group, so did 3x800m run. Major thanks to Corey for the motivation on the last round. It seriously made a difference.

Michele commented on 14-Oct-2010 08:53 PM

I guess there was a little confusion on the WOD this morning. Lucky us! Looks like you were pretty fast though, Corey. I was less than minute faster but only did 1600m!

Craig commented on 14-Oct-2010 10:04 PM

Oh, and 512 calories on the Body Bugg (including warmup) with a peak of 14.9 calories per minute. That's one of the highest I have seen since I started CrossFit.

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Thrusters 5x5

WOD

Dynamic warm-up before the WOD

Thrusters 5x5 (focus on elbows being high, weight shifted to heels, and full extension at the top)

Rest

Four rounds for time of

Hang cleans 5 reps 135/95

Burpees 10 reps

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The look of victory!

Can anyone name the 10 general physical skills? Post your answers in the blog...

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Comments

Tina Neuwirth commented on 17-Sep-2010 09:37 AM

Great work this AM, everyone! Way to stick with it! Jimmy, thanks for not telling me about your race and getting me in trouble...you should not have gone that heavy this AM! Good luck tomorrow! Erin, have fun tonight! I did the WOD posted today, even though I have not been doing burpees. I figured I couldn't let you guys suffer like that alone, so: Thrusters 5x5: 55-75-85-95(2/2/1)-75. Metcon: 7:02 w/ 75# hang cleans. I did a lot of resting to try to keep my temp and HR at a reasonable level and not cook Bryna (it's a girl by the way!).

Elena commented on 17-Sep-2010 09:42 AM

Only because I am an information junkie and have been reading the Crossfit Journal-
1.Cardiovascular/respiratory endurance
2.Stamina
3.Strength
4.Flexibility
5.Power
6.Speed
7.Coordination
8.Agility
9.Balance
10.Accuracy

Coach D commented on 17-Sep-2010 10:08 AM

Way to go Elena! Now, name for me one exercise each that could work on these fitness markers? The exercise might also work more than one of the markers.

Elena commented on 17-Sep-2010 11:19 AM

Okie dokie
1.Cardiovascular - Rowing
2.Stamina - Tabata intervals
3.Strength - Wallballs and olympic lifts such as clean, deadlift(my favorite), squat, and jerk
4.Flexibility- Stretching exercises, but also, the movements in #3. You can't perform these well without flexibility and doing them improves flexibility.
5.Power - see #3
6.Speed - see #3
7.Coordination - see #3
8.Agility - see #3
9.Balance - see #3
10.Accuracy - see #3
Wow....I see a pattern here.

Michele commented on 17-Sep-2010 12:59 PM

Way to go, Elena! I think you deserve a prize! I am supposed to be resting today - 4 days of CF this week plus a little running. But, I had some time to kill in town and decided to do the thruster part of the WOD. This has been a "shoulder" week so I tried not to get too heavy. Thrusters 5X5 - 35,45,55,60,65

Clayton commented on 17-Sep-2010 02:28 PM

Elena gets a gold star *****. Nice job!!

Terra commented on 17-Sep-2010 04:42 PM

I woke up late this am and didn't get my morning coffee! Thrusters: 35,55,60,65,70(3,F,F) 5:59, 55# - I felt like I didn't have any power or thrust...but got it done. Thanks for your coaching Tina, it was great to see you finally :)

Corey commented on 17-Sep-2010 07:25 PM

Thrusters - 115-135-145-155(3)-155(4). WOD as Rx'd - 4:11. Nice short, intense, heavy metcon.

Clayton commented on 17-Sep-2010 08:14 PM

Thrusters: 135,145,155,165,175(2f). Wod: 4:53. Nice job Corey. The late crew killed it tonite keep up the good work y'all!!

Matt commented on 17-Sep-2010 08:32 PM

Cindy as rx'd - 19 rounds

Coach D commented on 18-Sep-2010 07:16 AM

WOD Thrusters-135,145,155,165,175(2f) Metcon-4:16. Corey way to kill the metcon. The burpees got me!Matt D great work on Cindy, not bad for not having done a high rep metcon like that for months, sweet work!

Dan commented on 19-Sep-2010 10:58 PM

Late Post :( Thrusters - 45/55/65/75/80(1f)Metcon = 7:16 w/65#Cleans. Thanks Clayton for the help with the cleans it made a BIG difference!

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Overhead Squats

WOD

Overhead Squats 5x5

Rest

Three Rounds for time of

Tire Jumps Over & Out 10 reps

Thrusters (hold @ top 5 secs ea rep) 10 reps  95/65

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Jacinto Bonilla, 70 year old Coach at CrossFit NYC (Black Box) and a CrossFit legend! Thanks Jacinto for giving me a better perspective. Age is relative...

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Comments

Aaron Russell commented on 16-Jun-2010 09:00 AM

RACE DAY!! - Aquathlon 2k Swim - 10k Run: for time 1hr 57min 3sec. not bad... it was a super hot day. Darin what is the next TRI for ATO2????

Coach D commented on 16-Jun-2010 11:16 AM

Great work Aaron! Go to the ATO2 link and look up some races on the Ironhead site and any of the others. I am trying to decide now when my next race will be. Probably toward the end of July sometime.

Tina Neuwirth commented on 16-Jun-2010 04:44 PM

Reed, nice muscle ups! Looks better than my first ones, but it probably did not take you as long either! Good job! Today we did 10 sets of 2 reps BS @ 70% 1RM with 45 secs rest between sets. I did 150#. Then weighted push ups 5x5: 15-25-35(4)/25(1)-30-35. That is actually 15# less than my last time, but it felt pretty heavy today, probably because I am still so sore from Tabata on Monday. Have a great work out PM crew!

Corey commented on 16-Jun-2010 06:40 PM

Grand Rapids Crossfit (Michigan) - very nice people. Clean and jerk wod today 5 sets of 3 - 135-145-155-165-175-185. Felt good so, yes, I did an extra set.

Michele commented on 16-Jun-2010 07:24 PM

Planned to go to the box today but kids music lessons and vball practice got in the way. Home Tabata WOD - pushups(12), situps(13), squats(17), KB swings(9). 20 sec on, 10 sec off. Score lowest rep each exercise. Total rep count - 435. Ladies WOD in the morning!

Troy commented on 16-Jun-2010 08:31 PM

OVHD Sqts: 65-70-75-80-85, geesh...ovhd sqts are very humbling. Metcon: 7:20 with big "booger" tire and 75# thrusters thru first round and a half, then 65# for the rest.

Athena commented on 16-Jun-2010 08:47 PM

Overhead Squats: 55-65-75-85-75 Had to go lighter on the last set because the last rep on 85# was getting ugly. Metcon: 8:19, 65# Bubba first two and then bertha on the last. That overhead holding business wears you out FAST!

Pam commented on 16-Jun-2010 11:02 PM

Good job Reed!
OH Squats-35-45-45-55-55. Stuck with light weights and worked on form, definitely need it! Metcon with big bad Bubba and 45# thrusters: 7:35. Great job everyone and thanks Athena for the great pics!

Coach D commented on 17-Jun-2010 05:25 AM

Ovhd Sqts-95,95,115,135,95 worked on form. WOD-5:20 rx'd. Great cooperation and time in the box!

Brady commented on 17-Jun-2010 08:52 AM

been really busy with camps at school and family so hit another at the school. oh, how i love OHS- 95, 115, 135, 145, 145. WOD rx'd 4:45

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