Warmup:
Sotts Press
5 Rounds of 5 reps with varied weight
Click here for video demo of the Sotts Press.
Workout:
4 Rounds for time of...
400 m Run (or 500m Row)
20 HSPU
30 Squats
Video:
Common flaws in rowing technique
Wednesday, April 29, 2009
Tuesday, April 28, 2009
Wednesday, April 29, 2009 WOD
No classes this Saturday!
Come support the Downtown CrossFit athletes at the CrossFit Games Qualifier at GSX Athletics this Saturday and Sunday.
------------------------------------
(plenty of warmup sets and technique work first)
Power Clean to Push Press 1-1-1-1-1-1-1-1-1-1
post loads of each set to comments
------------------------------------
Aquatics Session:
AMRAP in 20 min of...
100 m Swim
20 pushups
Come support the Downtown CrossFit athletes at the CrossFit Games Qualifier at GSX Athletics this Saturday and Sunday.
------------------------------------
(plenty of warmup sets and technique work first)
Power Clean to Push Press 1-1-1-1-1-1-1-1-1-1
post loads of each set to comments
------------------------------------
Aquatics Session:
AMRAP in 20 min of...
100 m Swim
20 pushups
Monday, April 27, 2009
Tuesday, April 28, 2009 WOD
Fun Stuff warmup
-Power Snatch explanation/practice/purpose
"Randy"
75 lb Power Snatch
75 reps for time
post time to comments
Video: Power Snatch Demo
-Power Snatch explanation/practice/purpose
"Randy"
75 lb Power Snatch
75 reps for time
post time to comments
Video: Power Snatch Demo
Sunday, April 26, 2009
Monday, April 27, 2009 WOD
Warmup: 3 Rounds
3 power snatch
3 press balance
3 regular snatch
Workout:
"Angie"
Complete the following for time:
100 Pullups
100 Pushups
100 Situps
100 Squats
post time to comments
3 power snatch
3 press balance
3 regular snatch
Workout:
"Angie"
Complete the following for time:
100 Pullups
100 Pushups
100 Situps
100 Squats
post time to comments
Friday, April 24, 2009
Saturday, April 25, 2009 WOD
Radioshack Hill...again!
Complete 5 rounds for time of:
10 DB Walkover Pushups
15 DB Swings
20 DB Squats
DB Uphill Sprint
(men 50 lb Dumbbell/women 30 lb dumbbell)
post time to comments
-Handstand Pushup and Pullup progression possibility as well.
Complete 5 rounds for time of:
10 DB Walkover Pushups
15 DB Swings
20 DB Squats
DB Uphill Sprint
(men 50 lb Dumbbell/women 30 lb dumbbell)
post time to comments
-Handstand Pushup and Pullup progression possibility as well.
Friday, April 24, 2009 WOD
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
post time to comments
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
post time to comments
Wednesday, April 22, 2009
Thursday, April 23, 2009 WOD
Rest Day!
(If you have done three days in a row come in for skill work and an endurance session. If you have missed a day this week come in and make up a missed workout! This is still an important day and not one to be missed.)
Wednesday, April 23, 2009 WOD
5 Rounds for time of:
5 Deadlifts (275 lbs)
10 Burpees
post time to comments
-----------------------
Circuit after the workout:
Wall Ball Toss
Ring Pushups Variations
KTE
Turkish Get Up
Hollow Rock
Handstand Rollout
(45 sec at each station)
5 Deadlifts (275 lbs)
10 Burpees
post time to comments
-----------------------
Circuit after the workout:
Wall Ball Toss
Ring Pushups Variations
KTE
Turkish Get Up
Hollow Rock
Handstand Rollout
(45 sec at each station)
Monday, April 20, 2009
Tuesday, April 21, 2009 WOD
By popular demand...
"Jack Bauer"
Complete the following for time:
24 Pullups
1 Rope Climb (15')
------------------------
24 Ring Dips
1 Rope Climb
------------------------
24 Deadlifts (225 lbs)
1 Rope Climb
------------------------
24 Hanging Squat Cleans (135 lbs)
1 Rope Climb
------------------------
24 Ring Dips
1 Rope Climb
------------------------
24 Pullups
1 Rope Climb
post time to comments
----------------------------------------------
Advanced Group:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
post time to comments
"Jack Bauer"
Complete the following for time:
24 Pullups
1 Rope Climb (15')
------------------------
24 Ring Dips
1 Rope Climb
------------------------
24 Deadlifts (225 lbs)
1 Rope Climb
------------------------
24 Hanging Squat Cleans (135 lbs)
1 Rope Climb
------------------------
24 Ring Dips
1 Rope Climb
------------------------
24 Pullups
1 Rope Climb
post time to comments
----------------------------------------------
Advanced Group:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
post time to comments
Monday, April 20, 2009 WOD
Regular Sessions:
finally...
"Fran"
(21-15-9)
95 lb Thruster
Pullups
post time to comments
(this is an important workout...do not miss!)
lots of technique work today as well.
-----------------------
Advanced Session:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
post time to comments
finally...
"Fran"
(21-15-9)
95 lb Thruster
Pullups
post time to comments
(this is an important workout...do not miss!)
lots of technique work today as well.
-----------------------
Advanced Session:
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
post time to comments
Friday, April 17, 2009
Saturday, April 18, 2009 WOD
Outdoor Session at North High Mount Elementary at 11:00am!
Workout:
5 Rounds of:
20 Pullups
20 Dips
Sprint Down/Back 2x
5 Tire Flips
Workout:
5 Rounds of:
20 Pullups
20 Dips
Sprint Down/Back 2x
5 Tire Flips
Friday, April 17, 2009 WOD
Mark Flores Deadlift PR of 425 lbs...
unleash the beast!
----------------------------------
Partner Session Workout!!!
5 min Deadlift 185 lbs (max reps)
3 min rest
-----------
5 min HSPU (max reps)
3 min rest
-----------
5 min Wall Ball Toss (max reps)
3 min rest
----------
5 min Pushups (max reps)
3 min rest
----------
5 min Exercise chosen by winning team
crash
Don't forget about tomorrow's workout at 11:00am at North High Mount Elementary playground. It will be a blast! Workout will be on rain or shine.
unleash the beast!
----------------------------------
Partner Session Workout!!!
5 min Deadlift 185 lbs (max reps)
3 min rest
-----------
5 min HSPU (max reps)
3 min rest
-----------
5 min Wall Ball Toss (max reps)
3 min rest
----------
5 min Pushups (max reps)
3 min rest
----------
5 min Exercise chosen by winning team
crash
Don't forget about tomorrow's workout at 11:00am at North High Mount Elementary playground. It will be a blast! Workout will be on rain or shine.
Wednesday, April 15, 2009
Thursday, April 16, 2009 WOD
4 Rounds, each for time of:
800 m Run
Post time for each round to comments
---------------------------------------
Click here for a great video.
(I know some of you are feeling rough after your 3 WOD's in a row, but I promise Jackie Chan would laugh at you!)
800 m Run
Post time for each round to comments
---------------------------------------
Click here for a great video.
(I know some of you are feeling rough after your 3 WOD's in a row, but I promise Jackie Chan would laugh at you!)
Saturday 11:00 Workout at North High Mount Elementary
Main Street Arts Festival is this weekend downtown. It's a great event, but the parking will be terrible at that time of the day. As a result, I have decided to move the workout to the North High Mount Elementary playground at 11:00. Look forward to a fun session, one not to be missed!
North High Mount Elementary
3801 W 7th St
Fort Worth, TX 76107
Tuesday, April 14, 2009
Wednesday, April 15, 2009 WOD
More "Fran" preparation!
3 Rounds for time of the following:
35 Double-Unders
25 Thrusters, 95 lbs
15 Pullups
Post time to comments
------------------------
Buddy Lee Demo and Double Under Explanation
(Kelsi's video was good, but this is better! Check out this guy's demo...insane!)
3 Rounds for time of the following:
35 Double-Unders
25 Thrusters, 95 lbs
15 Pullups
Post time to comments
------------------------
Buddy Lee Demo and Double Under Explanation
(Kelsi's video was good, but this is better! Check out this guy's demo...insane!)
Monday, April 13, 2009
Tuesday, April 14, 2009 WOD
Workout:
Max rounds in 20 min of the following:
Bodyweight Bench Press 10 reps
30' Rope Climb
Post number of Bench Press reps each set and total number of rope climbs.
------------------
Crazy Ab-Circuit
3 rounds of the following:
15 KTE
10 Situps
5 Inverted Burpees (no hands on situp)
1 Turkish Get-up (one rep on each arm with as much weight on bar as you can manage)
-------------------
Advanced Class:
5k and Ab-Circuit...with possibly more fun as well.
Max rounds in 20 min of the following:
Bodyweight Bench Press 10 reps
30' Rope Climb
Post number of Bench Press reps each set and total number of rope climbs.
------------------
Crazy Ab-Circuit
3 rounds of the following:
15 KTE
10 Situps
5 Inverted Burpees (no hands on situp)
1 Turkish Get-up (one rep on each arm with as much weight on bar as you can manage)
-------------------
Advanced Class:
5k and Ab-Circuit...with possibly more fun as well.
Sunday, April 12, 2009
Saturday, April 11, 2009 WOD
10:00 Advanced Session:
Military Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
--------------------------
11:00 Regular Session:
Radioshack Hill Workout!
Max rounds in 20 min of...
30 Box Jumps
30 Elevated Pushups
Run Down/Up Hill
Military Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
--------------------------
11:00 Regular Session:
Radioshack Hill Workout!
Max rounds in 20 min of...
30 Box Jumps
30 Elevated Pushups
Run Down/Up Hill
Friday, April 10, 2009
Social Gathering and Monthly Payment
Greetings all! I hope everyone has had and exciting week. Just as a reminder, please make sure you get your monthly payments in soon. Quite a few people seem to be missing payment this month.
On a side note, GSX is having a social gathering next Friday. Other affiliates will be present so let's get together to support CrossFit in our community. Here is a copy of what was posted under the comments section by GSX...
"The weather is nice again in Texas, and it's time to start firing up the grill at GSX. Join us Friday, April 17th, at 6PM. You bring the meat, we'll supply the heat. And a few other goodies."
On a side note, GSX is having a social gathering next Friday. Other affiliates will be present so let's get together to support CrossFit in our community. Here is a copy of what was posted under the comments section by GSX...
"The weather is nice again in Texas, and it's time to start firing up the grill at GSX. Join us Friday, April 17th, at 6PM. You bring the meat, we'll supply the heat. And a few other goodies."
Thursday, April 9, 2009
Friday, April 10, 2009 WOD
-Group Warmup
Team Session:
Max rounds in 20 min:
10 Pullups
20 Pushups
30 Box Jumps
(Partner runs on the track until you finish the round)
Post number of rounds completed individually, and as a team.
------------------------------------------------------
Video: Rob Miller and kipping Handstand Pushups.
"Mary" at 7k elevation
(Shows a great alternative to the standard HSPU if they are giving you trouble.)
Team Session:
Max rounds in 20 min:
10 Pullups
20 Pushups
30 Box Jumps
(Partner runs on the track until you finish the round)
Post number of rounds completed individually, and as a team.
------------------------------------------------------
Video: Rob Miller and kipping Handstand Pushups.
"Mary" at 7k elevation
(Shows a great alternative to the standard HSPU if they are giving you trouble.)
Wednesday, April 8, 2009
Thursday, April 9, 2009 WOD
All of the regular classes missed out on this one last time...so here we go...
"Heather's Birthday Workout"--Revisited
29 Front Squat 135 lbs
400 m Row or Run
-----
29 HSPU
400 m
-----
29 Hang Squat Clean 135 lbs
400 m
-----
29 Front Squat 95 lbs
400 m
-----
29 HSPU400 m
-----
29 Hang Squat Clean 95 lbs
400m
"Heather's Birthday Workout"--Revisited
29 Front Squat 135 lbs
400 m Row or Run
-----
29 HSPU
400 m
-----
29 Hang Squat Clean 135 lbs
400 m
-----
29 Front Squat 95 lbs
400 m
-----
29 HSPU400 m
-----
29 Hang Squat Clean 95 lbs
400m
Tuesday, April 7, 2009
Wednesday, April 8, 2009 WOD
"Por ti volaré"
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps
Post number of rounds completed
compare to December 3, 2008
---------------------------------
Advanced Session:
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments
Monday, April 6, 2009
Tuesday, April 7, 2009 WOD
"Derelict"
Complete the following for time:
21 Pullups
3 HSPU
1 Rope Ascent
-----
18 Pullups
6 HSPU
1 Rope Ascent
-----
15 Pullups
9 HSPU
1 Rope Ascent
-----
12 Pullups
12 HSPU
1 Rope Ascent
-----
9 Pullups
15 HSPU
1 Rope Ascent
-----
6 Pullups
18 HSPU
1 Rope Ascent
-----
3 Pullups
21 HSPU
1 Rope Ascent
-------------------------------------
Advanced Session:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Complete the following for time:
21 Pullups
3 HSPU
1 Rope Ascent
-----
18 Pullups
6 HSPU
1 Rope Ascent
-----
15 Pullups
9 HSPU
1 Rope Ascent
-----
12 Pullups
12 HSPU
1 Rope Ascent
-----
9 Pullups
15 HSPU
1 Rope Ascent
-----
6 Pullups
18 HSPU
1 Rope Ascent
-----
3 Pullups
21 HSPU
1 Rope Ascent
-------------------------------------
Advanced Session:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Sunday, April 5, 2009
Monday, April 6, 2009 WOD
Overhead squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Overhead Squatting Safely Video
-----------------------------------
Kipping Pullup Concepts Video
Post loads to comments.
Overhead Squatting Safely Video
-----------------------------------
Kipping Pullup Concepts Video
Friday, April 3, 2009
Saturday, April 4, 2009 WOD
10:00 Advanced Session:
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
-----------------------------
11:00 Regular Session:
Max rounds in 20 min of...
5 DB Squat Cleans (25-55 lbs)
10 Pushups
1 lap farmer carry
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
-----------------------------
11:00 Regular Session:
Max rounds in 20 min of...
5 DB Squat Cleans (25-55 lbs)
10 Pushups
1 lap farmer carry
Friday, April 3, 2009 WOD
Yao shows you how its done!
Warmup: 3 Rounds
5 Med Ball Cleans
10 Med Ball Overhead Lunges
15 Squats
Workout...
Max rounds in 20 min of:
5 HSPU
10 Pullups
15 KTE
-aim for at least 10 rounds
-strict form on each exercise. Head to floor, chest to bar, knees touching elbows...fun stuff!
---------------------------
Individuals prepping for qualifier will be doing Fight Gone Bad!
Warmup: 3 Rounds
5 Med Ball Cleans
10 Med Ball Overhead Lunges
15 Squats
Workout...
Max rounds in 20 min of:
5 HSPU
10 Pullups
15 KTE
-aim for at least 10 rounds
-strict form on each exercise. Head to floor, chest to bar, knees touching elbows...fun stuff!
---------------------------
Individuals prepping for qualifier will be doing Fight Gone Bad!
Wednesday, April 1, 2009
Thursday, March 2, 2009 WOD
Gymnastics Skill Warmup ~ 15 min
--------------------------
Workout:
150 Burpees
post time to comments
--------------------------
Workout:
150 Burpees
post time to comments
Wednesday, April 1, 2009 WOD
Back Squat 3-3-3-3-3
post loads to comments
3 Rounds, not for time of...
10 Floor Wipers
10 KTE
10 Situps
----------------------
Advanced Session:
10 Rounds for time:
10 Pullups
10 Ring Dips
post time to comments
post loads to comments
3 Rounds, not for time of...
10 Floor Wipers
10 KTE
10 Situps
----------------------
Advanced Session:
10 Rounds for time:
10 Pullups
10 Ring Dips
post time to comments
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