| ||||||||||||||||||||||||||||||||||||||||||
Recent Posts
Tags
- 2011 Sectionals Wods (6)
- 21-15-9 (7)
- Agility (3)
- AMRAP (105)
- Angie (1)
- Annie (2)
- Back Squat (44)
- Badger (1)
- Barbells for Boobs (3)
- Baseline (3)
- Bear Complexes (2)
- Becky (1)
- Bench Press (6)
- Benchmark WOD (2)
- Bet you didn't know (1)
- Body Weight (4)
- Box Games (6)
- CF Endurance (12)
- Chili-Cook-off (1)
- Chipper (1)
- Christmas (3)
- Cleans (57)
- Coaches Challenge (19)
- Community WOD (1)
- CrossFit For Hope (1)
- CrossFit Games (2)
- CrossFit Total (5)
- Curtis Ps (1)
- Deadlift (39)
- Death by 10 meters (1)
- emotional intelligence (5)
- Fight Gone Bad (2)
- Filthy Fifty (1)
- Foam Rolling (1)
- Fran (3)
- Front Squats (29)
- Functional Lifts (1)
- Girl Named WODs (19)
- Ground to Overhead (1)
- Gymnastics (6)
- Handstand (2)
- Health (2)
- Helen (3)
- Hero WOD (4)
- HFB (4)
- Hormones (1)
- Interval Training (8)
- Intervals (2)
- JT (1)
- Karen (3)
- Kettle Bells (6)
- Ladder Training (2)
- Leadership/Personal Development (4)
- Member Highlights (2)
- Mental Capacity (3)
- Metcon (83)
- Mobility (4)
- Muy thai (4)
- Nancy (1)
- Nutrition (8)
- Olympic Lifts (22)
- Open 2012 (1)
- Open Sectionals 2011 (1)
- Overhead Squats (20)
- P McQuitty (1)
- Paul Dayton Owens (1)
- Prowler (1)
- Pull-up challenge (6)
- Push Press (23)
- Ranch WOD (9)
- Recovery (4)
- Resisted Body Wieght (6)
- Rowing (19)
- Running (16)
- Shoulder press (23)
- Snatch (18)
- Spiritual (4)
- Split Jerks (10)
- Split Squats (2)
- Squat (2)
- Squats (14)
- Stones (1)
- Strength (10)
- Strength & Beauty (1)
- Strength Standards (2)
- Stretching/Tissue relaxation (2)
- Supplements (1)
- Tabata (14)
- Team WOD (24)
- Thrusters (13)
- Training intensity (2)
- Training Principles (23)
- Treatment (2)
- Wall Ball (3)
- Zoi (1)
Archive
Ice Bath Immersion: Science or Fiction?
Thursday, September 29, 2011WOD
Dynamic mobility before the WOD
Choose 2 body weight movements to work on and perform 4x10(four sets of 10) of each movement with a progressive load
Spend the rest of your WOD time focusing on mobility limitations and static stretching
Row 1500 meters (moderately easy pace, not for time)
Post movements, mobility, and row
Don't try this at home!
Have you ever wondered why athletes use ice baths or cold water immersion after training? Here is an interesting link scientifically discussing the application of ice baths. For the purposes of developing a training affect, ice immersion may not be all what it is cut out to be. Next blog, I will discuss whether ice bath immersion has a role in athletic/sport training.
Ice immersion: Science or Fiction?
What to expect...
Friday, September 09, 2011I was talking one of our athletes who decided to take on the STRENGTH SERIES. Last night he said,”I feel more tired than I had when I was mostly doing CF wods, why is this?” Good question, and one that has an even better answer. Remember that with any physical training there is a cycle of stress-recovery-adaptation. The stresses that our bodies feel when loads are relatively light in relationship to our overall strength capacity, and reps and intensity are high, are mostly focused on metabolic adaptations. Not to say that you are not getting stronger and that your muscles are not growing, but pure strength cannot be developed with high reps and low loads. The physical skills developed from that type of training are mostly stamina and endurance.
When we focus our training on higher loads with lower reps, we create certain physiological changes to occur which require the “re-building and recovery” of body tissues such as muscle. So, the answer to the question is yes, you may feel a greater energy drag when adapting to strength training where there is consistent progression of loads on a 48-72 hour cycle. This is not to say that over-training is acceptable, but that your body is “working” on recovery to adapt! Adaptation is the key. Nutrition, active rest, sleep and other stressors all affect the way your body can and will adapt. During the STRENGTH SERIES, insure that you are consuming enough protein (1.0-1.5g/lbs. of lean body mass), adequate antioxidants (omega 3/6 fish oil, vegetables, berries), proper hydration and lots of sleep. Your body is working on developing thicker muscle cell walls and this takes energy. This morphological change is different than the adaptive energy response that your metabolic system has when performing CF wods. Here is an analogy to compare the two. The metabolic re-fueling or adaptation of your body is similar to that of improving the delivery, quantity and efficient consumption of gas for your car, but the adaptation that occurs in the muscle cell walls (super-compensation-hypertrophy) is like building a stronger, bigger engine and frame for your car.
Remember don’t underestimate the stress that strength training with progressive loads can create on your body. Consume adequate nutrition immediately following your training session and then listen to your body before, during and after each workout. Expect to grow stronger, if you don’t, something is wrong!
Checkout this post by WHOLE9 on 9 things to do when you’re all banged up
http://whole9life.com/2010/01/all-banged-up/
Coach D
WOD
Three rounds of;
Run 800 meters
Deadlift, Front squat, Push press - Complete 10 reps each before moving to the next lift(use one bar and build/strip weight as needed throughout the wod, choose wisely)
CF FTW North Headquarters, high altitude training center! LOL!
BOX hours modified tomorrow for SPUR ON 5k/10k. BOX will be open at 9 and 10 am for Muay Thai only tomorrow. Come join us for a 5k run. You could still make the 10 am Muay Thai class.
Rest Day
Sunday, August 21, 2011WOD
Rest
If you could change anything about this deadlift, what would you change and why?
Rest Day
Sunday, August 14, 2011WOD
Rest
Congrats to all who have completed the Coaches Challenge! We will tabulate the final scoring this week and award the top performers and those who have completed to date all 12 WODs. Great effort and work by all who have participated.
Good answer Clint! The moment arm is a physical science and physics term that applies generally to force and its application along a particular "length of distance" from the axis. In the example of the wrench, the wrench is attached to a bolt/nut and then force is applied at the end at hopefully a 90'angle to be the most efficient. We are going to learn how this simple illustration can help you as an athlete better your squat, press, deadlift, clean and any other application of force movement.
"Diane"
Saturday, August 13, 2011WOD
Dynamic mobility before the WOD
Diane 21-15-9
Deadlift 225/165
HSPU
Post time to comments
This simple tool example has great application to fixing any squat, deadlift or overhead press! Can someone tell me what a moment arm is? Post to comments
Rest
Sunday, August 07, 2011Training Cycles
Understanding the model of cyclical training is important to allow adequate time throughout the year for our bodies to rest and recover from the rigorous aspects of training intensity, frequency and duration. In our last discussion about training we covered the concept of periodization. Again, periodization is a concept where the training variables intensity, frequency and duration are altered to allow periods of less and greater stress to the body to produce a desired result. It is important to remember that the body is like any other organic living creature. It requires periods of rest and lower intensity training cycles where workouts are being performed in the lower zones of training intensity.How does apply to the crossFitter then since WODs are consistently at a higher threshold of training than most training models?
Each athlete has to be aware of where their body is in relationship to the training that is being performed. There may be some WODs where you purposefully don't give your all. There also may be periods where you focus on lower intensity training or longer duration training. The key here is listening to your body. Every crossFitter wants to be the big dog in the WOD, all the time! But as Clayton and I have found out over the years, that may not be the best form of training. Focusing on periods of your training where lower intensity WODs are also mixed in is a good idea. If you have a specific sport that you are working toward, this is also important in relationship to timing for competition. In our next visit, we'll talk about how to practically apply cyclical training to the crossFitter in more detail.
Way to pull, Ashleigh!
WODTASTIC!
Friday, December 03, 2010WOD
Dynamic mobility and group warm-up before the WOD
Cleans 5-4-3-2-1(Start cleans with 65% of 1 RM and progress)
Rest
Three rounds for time of;
Sprint 80 meters
Stone Carry 80 meters
Lunge 80 meters
Post time to comments
IF YOU FOLLOW OUR BLOG BUT YOU ARE NOT LOCAL, TRAIN SOMEWHERE ELSE, OR EVEN WORKOUT IN YOUR BACKYARD, CAN WE HEAR YOU SAY, YAYAH! LET US HEAR FROM YOU ON OUR COMMENTS SECTION OF THE BLOGS WE POST. LOOK BELOW THIS BLOG AND YOU WILL SEE A COMMENTS SECTION, GET A USER ID AND PASSWORD AND COMMENT! THANKS
Coach Clayton romancing the stone!
Updated Christmas Party information in the announcements!
Wow, what a WOD yesterday! To all who attempted, "fist pump!" The WOD stimulated some good conversation in the box. Primarily, what is enough? For each individual there is a prescribed amount of work that is the perfect mix of "dosage" that will allow that athlete to develop the greatest response or symptomatic change.
What does this mean?
When the work or task at hand gets to the level where intensity, full movement, and capacity are at their limit, enough is enough! Whether that moment is in the first, second or third rounds, etc....The results of continuing to train, except for the aspect of developing greater mental capacity, receive diminishing returns. In fact, continuing to train may very likely set up the athlete for injury, over training or just down right being "cooked!" It should be the goal of you and your coach to gauge that point of no return. Through the process of performing more WOD's, each athlete and their coach are able to develop insight into where their capacity level is. Thus, the importance of journaling and keeping a detailed account of how, when, what, where and why! There isn't a single lift, movement, or tasks within my crossFit bag of tricks that I don't know my max, limit, reps, or capacity. This is important. To know where you have been in the past, gives you insight where to go to in the future. So, hats off to all who did the WOD yesterday and keep coming back for more. But remember, there are no losers at CrossFit Fort Worth, only those who don't do the WOD.
Coach D
Snatch Pulls
Monday, June 21, 2010WOD
Snatch Pulls 5x5 (Catalyst Athletics Snatch Pull Demo Video)
Good Mornings 3x10 (maintain proper low back extension posture through movement)
100 Push-Ups for time
Post loads and time to comments
Rest
Sunday, February 21, 2010WOD
Rest and Recovery
Sunday, February 14, 2010Rest and Recovery
Comments