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OLYMPIC LIFTING BASICS This class is open to any athlete or m..
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Intervals
Thursday, February 09, 2012WOD
Mobility-hip mobility before the WOD
Run 4x400 meter intervals with a 2 min rest between
Rest
TGU 5x3 each arm
Post times and loads for TGU to comments on the Blog below
Don't miss the Cupid's Arrow WOD on Monday Night Feb 13th @ 6:30 pm! Come and enjoy a fun big WOD and have some good refreshments after! Bring your family with you. The WOD will be programmed so that all levels of members can participate!
METCON
Wednesday, February 08, 2012WOD
Mobility-perform hip mobility exercises before the WOD
AMRAP in 12 min of;
Wall ball 20 reps
Burpees 10 reps
Deadlifts 225/165 5 reps
Post time to comments
Check out this video of Kimberly Smith getting her first muscle-up!
Clean and Jerk
Tuesday, February 07, 2012WOD
Clean and Jerk (power or squat) 3x5
Rest
Annie - 50-40-30-20-10
Double Unders and Sit-Ups
Post loads and times to comments
Serious business...
Members who are working towards the GET PUMPED for the PARTY promotion need to turn in their first 30 days of food log by Saturday! Don't forget about the Cupid's Arrow WOD next Monday night Feb 13th at 6:30 pm. Bring your family!
METCON
Monday, February 06, 2012WOD
Mobility-Dynamic hip and shoulder mobility before the WOD
Four rounds for time of;
Pull-ups 10 reps
Row 400 meters
KB Goblet Squats 15 reps
Post time to comments
Z-Team ( 2 x 800 meter interval runs)
Rest
Sunday, February 05, 2012Rest Day
Josh and Coach D @ Eagle Mountain Park today, trail run 2.85 miles, 26:00, North Trail. Good Run! If you're not a friend of CrossFit Fort Worth on Facebook, friend and like us! We are posting trail runs each week. When we post, just like it to let us know you'll be there!
Saturday AMRAP
Saturday, February 04, 2012WOD
Mobility-shoulder mobility before and after the WOD
AMRAP in 16 minutes of;
Run 400 meters
Burpees 15 reps
Deadlifts 5 reps 225/165
Post time to comments
Z-Team (work on your weakest mobility region after the WOD)
Overhead Squats
Friday, February 03, 2012WOD
Mobility-shoulder mobility with band before the WOD and movement with PVC for overhead squat
Overhead Squats 7x5
Rest
Five rounds for time of;
Box Jumps 7 reps 20/14
HSPU 7 reps
Power Clean 7 reps 135/95
Post loads and time to comments
Z-Team (Tabata for your weakest movement after the WOD)
OLYMPIC LIFTING BASICS beginning Monday Feb 6 @ 6:30 pm! Check the calendar and Community section for details
AMRAP
Thursday, February 02, 2012WOD
AMRAP in 12 min of;
Push Press 10 reps 85/45
KTE 10 reps
Run with 45/25 overhead 200 meters
Post rounds to comments
Bar close to the body and the start of triple extension...
Back Squat
Wednesday, February 01, 2012WOD
Dynamic mobility before the WOD
Back Squats 5x5
Rest
Three rounds for time of;
KB swings 30 reps
Wall ball 30 reps
Post loads and time to comments
Coach, doing it right...
Today is the first day to register for the CrossFit 2012 Games Open!
Interval Training
Tuesday, January 31, 2012WOD
Dynamic mobility and group warm-up before the WOD
Intervals of 3 min of the following movements (all out effort) 2 min rest between
Thrusters 95/65
Double unders
Push-ups
Post reps per movement
Z-Team (Weighted GHD Hip Ext 45/25) 3 x failure
Clean and Jerk
Monday, January 30, 2012WOD
Clean and Jerk 2 x 5 (squat cleans)
Rest
Three rounds for time of;
Prowler 80 meters 45/25
Thrusters 15-12-9, 95/65
Post loads and time to comments
Z-Team (perform 21-15-9 of thrusters)
Rest Day
Sunday, January 29, 2012WOD
Rest or maybe....carry, split, carry, and stack in 5 degree temperature
The TEAM WOD was great yesterday! We need more people to attend, the more the merrier! We were able to put together 3 teams and they had a blast! Don't miss the next one. This week we will be working to get the new space available for training. We will also get the new climbing frame for rope climbing outside. Check out the Cupid's Arrow WOD Challenge coming Feb 13th at 6:30 pm!
Team WOD
Saturday, January 28, 2012WOD
TEAM WOD!
4 Person Teams - teams will be chosen randomly by the coach. Team members will work together at the same time. Each team of 4 will be divided into teams of 2. Each round will have an 800 m run ran by two team members while the other 2 team members wait for the return of the running team, they will perform a movement for maximum reps. When the running team returns, they switch places and the running team performs the movement while the other team runs. There will be 3 rounds of 800 m runs and 3 movements. Reps can be divided among each 2 person team however needed.
Each 4 person team completes;
800 m run - max rep pull-ups (scaled reps count the same 1:1)
800 m run - max rep wall balls 20/14
800 m run - max rep sled drags (40m is 1 rep) Male-90# female-45#
Scoring is determined by taking the total time, minus the total number of reps performed by the 4 person team of the movements.
Check out the NUTRITION BLOG for a new post!
Temp TT Day 2 Week 4
Sunday, June 26, 2011WOD
Endurance:
Choose ONE of the following sports:
Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace
Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace
Run: (SS Sun, 3S Sun): 10k TT
Post sport/time to comments.
Tempo TT Day 1 Week 4
Saturday, June 25, 2011WOD
CrossFit: OFF or
5:00 AMRAP:
5 Squat Clean & Jerk 135/95
10 Ring Dips
Rest 3:00
5:00 AMRAP:
10 Deadlifts 135/95
10 Double Unders
Post rounds to comments.
Endurance:
3+ Hours Before CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace
Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace
Run: (SS Sun, 3S Sun): 10k TT
Post sport/time to comments.
Short Intervals Day 2 Week 4
Friday, June 24, 2011WOD
Strength:
DE: Press
5 – 10 minutes rest
CrossFit:
As many rounds as possible in 15:00 of:
3 15′ Rope Climbs
10 KB Swings 2/1.5 pood
20 Push ups
Post rounds to comments.
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds
Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Post sport/times to comments.
Short Intervals Day 1 Week 4
Thursday, June 23, 2011CrossFit: OFF
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds
Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Post sport/times to comments.
3 Surprising Reasons to Give Up Soft Drinks, and How to Cure Your Soda Addiction
Wednesday, February 08, 2012We are five weeks into the New Year. How many of you put "Give up soft drinks" on your New Year's Resolution list? How is it going so far?
Well, if you didn't put that one on the list, you might want to add it after you read this! Here is some good information from Men's Health Magazine, January 24, 2012 and January 2, 2012.
America has a drinking problem. No, not booze. I'm talking about soft drinks. According to the Beverage Marketing Corporation, the average American guzzles 44.7 gallons of the sweet stuff every year. Not sure what 44.7 gallons looks like? It's about what you'd need to fill a small kiddie pool.
But the truth is, you don't need me to tell you that soda isn't healthy. We all know that America’s drink of choice contributes to our country's ever-expanding obesity problem. But, as Rodale.com writer Leah Zerbe discovered, love handles are just the beginning. Read on for her report on three shocking soda facts that will have you saying “Just water, please” from now on.
Shocking Soda Fact #1: Soda fattens up your organs
A recent Danish study revealed that drinking non-diet soda leads to dramatic increases in dangerous hard-to-detect fats. Researchers asked participants to drink either regular soda, milk containing the same amount of calories as regular soda, diet cola, or water every day for six months. The results? Total fat mass remained the same across all beverage-consuming groups, but regular-soda drinkers experienced dramatic increases in harmful hidden fats, including liver fat and skeletal fat. The regular-soda group also experienced an 11 percent increase in cholesterol compared to the other groups! And don’t think switching to diet varieties will save you from harm: Artificial sweeteners and food dyes have been linked to brain cell damage and hyperactivity, and research has shown that people who drink diet soda have a higher risk of developing diabetes.
Shocking Soda Fact #2: Soda contains flame retardants
Some popular soda brands, including Mountain Dew, use brominated vegetable oil—a toxic flame retardant—to keep the artificial flavoring from separating from the rest of the liquid. This hazardous ingredient—sometimes listed as BVO on soda and sports drinks—can cause bromide poisoning symptoms like skin lesions and memory loss, as well as nerve disorders. If that’s not a good enough reason not to “Do the Dew,” I don’t know what is.
Shocking Soda Fact #3: Drinking soda makes you a lab rat
Many American soda brands are sweetened with high-fructose corn syrup, a heart-harming man-made compound derived mainly from genetically engineered corn. The problem? Genetically engineered ingredients have only been in our food chain since the 1990s, and we don't know their long-term health impacts because the corporations that developed the crops never had to test them for long-term safety. Case in point: Some recent findings suggest that genetically engineered crops are linked to digestive tract damage, accelerated aging, and even infertility!
Ready to switch to water for good? Thought so. Here's a foolproof way to Cure Your Soda Addiction!
Warning: You need to run two miles to burn off that bottle of Coke. Tempted to switch to water yet?
People are less likely to indulge in unhealthy beverages when caloric contents are translated into physical activity equivalents, a new American Journal of Public Health study found. In the study, teens were less likely to buy a sugar-sweetened beverage—soda and fruit drinks—if its physical activity equivalent was displayed than if it’s calories or percentage daily values were posted.
“Americans don’t have a good sense of how many calories they need in a day, so translating calories into easy-to-understand physical activity equivalents may be more meaningful to consumers than calorie counts,” said study author Sara Bleich, Ph.D., an assistant professor of health policy and management at the Johns Hopkins School of Public Health.
Unfortunately, we can’t control what’s printed on your soda nutrition label, but we can do the math for you. Your 20-ounce bottle of soda is roughly the same as:
- Washing dishes or grocery shopping for 76 minutes*
- Unicycling or cleaning gutters for 35 minutes
- Jazzercising or chopping wood for 29 minutes
- Shoveling or skiing for 25 minutes
- Boxing or fast jump-roping for 15 minutes
Posted by: Michele Deaton
Sugar as Dangerous as Alcohol?
Thursday, February 02, 2012This morning on Good Morning America there was a segment on added sugar in the foods we eat. Not surprisingly, the rising rates of obesity and diabetes are cause for this concern. UCSF doctors, Robert Lustig, Laura Schmidt and Claire Brindis argue that sugar should be put into the same category as alcohol and tabacco and have regulations put on its sale and availability. They have published an editorial in the journal Nature. These doctors say the government should put a tax on processed foods containing added sugar.
The average American daily consumes 22 teaspoons of "added sugar". Sweetened cereals, fruit juices and soft drinks, even ketchup, are some of the unsuspecting culprits.
Read this article http://gma.yahoo.com/blogs/abc-blogs/sugar-dangerous-alcohol-tobacco-182634411--abc-news.html to see some of the ideas proposed for helping to keep excessive sugar out of the American diet. See if you agree with taxing processed foods. Some argue that things like chairs, cars and TV should be taxed if processed foods should be taxed. Those things discourage exercise, which is another factor in the obesity and diabetes predicament.
Remember that by eating whole foods, and not processed foods, you won't be getting added sugar. "The focus should be on the overall nutritional quality of foods, not just one nutrient." says Dr. David Katz, co-founder of the Yale Prevention Center
Posted by: Michele Deaton
Encouraging Others
Saturday, January 28, 2012I caught an episode of King of Queens last night and thought I'd share this clip with you. It's hilarious!
Everyone needs encouragement! I'm just not sure Doug quite understands how to do it! But my point here is to find someone to hold you accountable. If you are trying to improve your eating habits or overall nutrition, ask someone close to you to call you out when you start to make a poor choice. It's hard to make the right choice by yourself sometimes!
I had a coworker once who asked me not to let her go to lunch by herself. She knew she would go out and get a greasy cheeseburger with fries and a shake and eat it by herself in the car. She recognized her weakness and wanted someone to help her get over a hump by holding her accountable. We often behave better with others than we do alone.
Don't underestimate the power of a Food Journal. If you are working towards our Get Pumped for the Party promotion you should be recording your food intake at least 3 days/week. Writing it down helps you remember every little thing you put in your mouth. You'd be surprised how quickly all the little things add up!
So let us know if you need help getting started or need someone to be your accountability partner. At CrossFit Fort Worth we are here for you!
Posted by: Michele Deaton
Beginning Again
Wednesday, January 25, 2012Well, I can't believe the first month of 2012 is already almost over! I guess it's still as good a time as any to begin again!
Sorry I haven't updated this Nutrition Blog in a while. Life happens! I thought a good way to start would be with a recipe I just ran across.
I'm not a big seafood person, but I do like salmon. This looks like a quick and easy, high protein lunch to try. It is from a book called The Happy Body by Aniela and Jerzy Gregorek.
Tomato Stuffed With Egg White and Salmon Paste
2 egg whites, hard-boiled and chopped
1/2 cup of smoked or poached wild salmon
Large beef tomato
Cucumber, sliced
1 tsp parley, chopped
1 tsp dill, chopped
Mustard
Salt and pepper
Cut the top off the tomato, put the top aside and spoon out the inside of the tomato. Prepare the paste by placing the salmon, parsley, dill, mustard, salt and pepper in a blender. Mix the paste with the egg whites in a bowl. Stuff the mixture into the tomato and cover it with the tomato top. Serve with slices of cucumber.
Fact about egg whites:
Most people think of eggs as a perfect food. Although an egg white, which contains 16 calories, is almost pure protein, the yolk contains 56 calories and is mostly saturated fat. So if you eat eggs, you should only eat the white if you are trying to lose fat. For example, if you make an omelet out of six egg whites and a pound of vegetables, your omelet will be 200 calories. However, if you make it out of whole eggs it will be 550 calories.
The Paleo-style diet is not as concerned with fat intake, but everyone should intake saturated fat in moderation.
Posted by: Michele Deaton
Guilt-Free Holidays
Wednesday, December 07, 2011It is possible to enjoy the abundance of celebratory feasting without becoming overwhelmed with guilt. Here is an excerpt from this month's issue of Paleo Magazine. The article is written by Melissa Hartwig of Whole9, a community focused on health, fitness, balance and sanity.
We'll be tempted all season long with breads and cheese, chips and dips, pies, cookies and cakes - and we haven't even mentioned the wine, brandy and eggnog. The stress of the season, the endless availability of sweet treats and social pressures at holiday gatherings create a recipe for overindulgence, a few extra pounds and a sleigh-full of guilt and remorse.
Here are some ways to stay happy, healthy and sane while still enjoying the special offerings of the season.
- Get your nutrition in line before the madness begins.
- Save your nutritional off-roading for things that are especially delicious or emotionally significant. Ask yourself, is this really worth it? If not, skip it.
- When you do indulge, be smart. Don't eat things you know will wreck you. (Gram will understand if you're allergic to nuts.)
- Eat only as much as you need to satisfy that craving or participate in your family's tradition. Eat slowly, savor it and share it with those you love.
- There is no guilt associated with a deliberately-made food choice. Don't add to your stress by making a conscious choice, then beating yourself up.
- Plan and prepare. Identify situations where you may encounter peer pressure, stress or temptation, and come up with a (nutritional) plan to deal with them.
Eat, drink and be merry!
Posted by: Michele Deaton
Paleo Cereal
Monday, November 28, 2011Thanks for your questions about Paleo cereal, Troy. You are in luck! Shannon Kellum shared this recipe with me when she was on a strict 30 day Paleo diet, and it is yummy! I don't really measure much on this one.
Just throw together some sliced almonds, a few chopped pecans, a pinch of raisins (I like golden raisins) or dried cranberries, unsalted sunflower kernels, unsweetened coconut and a couple of sliced fresh strawberries, if you can find them. Pour coconut milk over and enjoy! It's just a tad bit sweet, crunchy and satisfying! Unsweetened dried fruits are best, but hard to find, so just use a small amount. This would also be tasty with chopped fresh apples. Use the coconut milk that comes in a carton, not a can.
Let me know what you think!
Posted by: Michele Deaton
Caffeine: Good for you, or not?
Monday, November 21, 2011Thanks, Corey for your question about caffeine. With our busy lifestyles we run out of steam fast and it's so easy to pick up an energy drink or shot of caffeine near the door at any store. But is it as good for us as marketing claims?
Here's what Marks Daily Apple has to say about caffeine:
As a stimulant, caffeine offers the temporary benefits of improved concentration, enhanced memory and an extra bit of energy. However, this “heightened” state has some unappealing physical effects as well. Obviously, there are the proverbial caffeine jitters and, for a few people who are either caffeine sensitive or who regularly overindulgence, even heart flutterings. But there’s more. Recent caffeine consumption can reduce blood flow to the heart during exercise.
And, apparently, some of us are “slow caffeine metabolizers” (who knew?). Being part of this crowd and partaking of caffeine, some research shows, puts us at increased risk for non-fatal heart attacks. Caffeine has been shown to also raise blood sugar levels in those with type 2 diabetes.
Additionally, caffeine induces heartburn in many people. Given that prescriptions targeting acid reflux are so common these days, we often wonder how much caffeine plays into many people’s symptoms. At a certain point for certain people, caffeine probably isn’t worth it just from that standpoint alone.
For some of us, in the end, a small amount of caffeine can be a true (and, arguably, truly needed) leg up. It's a compromise we make in the context of our real, harried modern lives: global business trips with inevitable jet lag, heavy workloads with last minute deadlines, teething toddlers we're up with half the night, etc. We make a commitment to truly take care of ourselves day to day, but the caffeine option is there to help get us over the hump. It's a moderate dose of concession int he midst of a busy and otherwise healthy lifestyle.
http://www.marksdailyapple.com/coffee-tea-caffeine-talk
There has also been speculation that high caffeine consumption may be linked to some types of cancer. Here is a good article from the Mayo Clinic on that topic, as well as other benefits.
http://www.mayoclinic.com/health/coffee-and-health/AN01354
Posted by: Michele Deaton
MEAL of The Day
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TRAINING SCHEDULE |
CLASS TIMES |
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MON |
5:45AM / 5:30PM / 6:30PM |
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TUES |
6 / 7 / 8:30AM/ 11AM / 4:00PM / 5:30PM |
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WED |
5:45AM / 5:30PM / 6:30PM |
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THURS |
6 / 7 / 8:30AM / 11AM/ 4:00PM / 5:00PM / 6:00 PM |
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FRI |
5:45AM / 5:30PM |
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SAT |
8 / 9 / 10:00AM |
Location
View Larger Map4400 McLean Road
Haltom City, Texas 76117
Welcome to CFFTW!
Our goal is Elite Fitness for you and your life! CrossFit Fort Worth is dedicated to providing athletes with the tools required to advance their capacity to achieve their fitness goals. Whether a soccer mom or an elite athlete, we believe that functional movement is superior to isolated, human capacity only advances when we push ourselves to beyond our physical,mental and spiritual limits, human will is the greatest catalyst for change, all individuals have the power to change, and to do the same thing and expect different results is insanity!
World Class Fitness in 100 Words or Less
“Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combination's and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
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about halfway through.