New Blog!

This is the final post on the "Downtown CrossFit" blog! 

Please now go to...

 http://www.brandtcrossfit.com/blog

(All of the old posts/comments have been transferred over to the new blog for your convenience.  Keep in mind the new blog is in its rough phase and will go through some drastic changes over the next two weeks.)

Thursday, October 14, 2010 WOD

Warmup:
-KB Walk / Power Clean Sequence
-Turkish Get Up Practice
------------------------------------
WOD:
For time:
200m Waiter Walk (Right)
200m Waiter Walk (Left)

(10 Burpees @ each rest)

Post time and total burpees to comments

Wednesday, October 13, 2010 WOD

WOD:
For time:
Walking lunge 100 ft.

21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments

-Video: Chris Spealler in 6:42/ Eric O'Connor 7:01
-Obviously using rings will be more difficult
-----------------------------------------------------
Ring Dips
Max reps x 5
(slow, strict form)

Post reps to comments

Tuesday, October 12, 2010 WOD

KB Floor to Overhead
30 reps for time

Post time to comments

-20 lb, 1 pood, 1.5 pood, or 2 pood
-one KB in each hand, your choice of how to get it overhead
--------------------------------------------------
Max Pushups in 2 min
---rest 1 min---
Max Situps in 2 min
---rest 1 min---
Max Squats in 2 min

Post rep count of each to comments

Monday, October 11, 2010 WOD

Hill Sprints
10 rounds of:
30 sec of max effort / 2 min recovery

Post best distance marker
---------------------------------
Long stretch after sprints

Major News!

Lease is signed for Brandt Fitness & Self Defense - aka "Brandt CrossFit"

I will be launching a new website and blog in the next few days, and we will start moving equipment into the new space next weekend (notice the "we").  The Downtown Crossfit blog address will redirect you to the new one once everything is set up.  I really appreciate the continued support over the past months.  I know it has been a long wait but it was definitely worth it.  I will be updating the blog with interior pics soon. 

Great things are right around the corner! 

Address is 1289 Hemphill, Suite 111

Fort Worth, TX 76104

Satuday, October 9, 2010 WOD Tillery Park

11:00am Free Session @ Tillery Park!


Exit South on Forest Park Blvd. from I-30. 
Take a right on Huntington, or one street after.

WOD:
3 Rounds for time:
40 yd Handstand Walk (down)
40 yd Rolling Burpees (back)

Post time to comments
------------------------------
Bottom to Bottom Tabata Squats (8 rounds)

Friday, October 8, 2010 WOD

"Ryan"


5 rounds for time:
7 Muscle-ups *
21 Burpees

Post time to comments
Compare to June 5, 2010 WOD

(Each burpee terminates with a jump one foot above max standing reach.)

*(Sub for 1 muscle-up is 4 Pullups/4 Dips. This means you do 4 pullups and 4 dips and repeat it 6 times. You may not do 28 pullups then 28 dips.)

Thursday, October 7, 2010 WOD

Meet at the top of the hill!

Warmup:
5 rounds:
Max hold Handstand
Wall Climb
10 Lunges

WOD:
Max rounds in 15 min:
20 Pushups
20 Box Jumps

Post rounds to comments

50 Burpees for time
----3 min rest----
100 Situps for time

Post time of each to comments

Wednesday, October 6, 2010 WOD

No 6:30am Session!
5:45 pm Strength/Technique Session @ my garage!

2525 Forest Park Blvd

Fort Worth, Tx. 76110

-Note: I posted this for 7pm yesterday but this was a typo...sorry for the mistake!

-This session is for current members of Downtown CrossFit.

-I will be taking pictures to temporarily fill my website!

-Now is your chance to work on some lifts before we are in the new gym.

Tuesday, October 5, 2010 WOD

Join me for technique/ strength work Wednesday night at my place if interested -- 5:45pm

Skill: Single Arm KB OHS
----------------------------
Challenge: (Best of 3 attempts at each)
-Max Rep Ring Pullups
-Max Rep Double-Unders
Post best score of each to comments
---------------------------
"Elizabeth"
(21-15-9)

Clean 135 pounds
Ring dips

Post time to comments
-55lb KB Sub for 135 lb Squat Clean

Monday, October 4, 2010 WOD

Classes as usual until further notice!

WOD:
4 Rounds for time:
25 Games-Style Pushups (or regular)
400m Run

Post time and burpee total to comments

-any rest during pushups earns 15 burpees after the wod
-------------------------
Foam Roller/Stretch

Saturday, October 2, 2010 WOD Final Heights Session!

Final Arlington Heights High School Track WOD @ 11am!

This is the final Heights workout!  Be there or be square...or something like that. 

5 Rounds for time:
30 Chest to Bar Pullups
60 Squats
400m Run

Post time to comments

-Partner fun after!

CrossFit / USA Weightlifting Open

Events are this weekend and can be viewed live by clicking here!   

Video archive by weight class is also offered after events take place.

   "The inaugural CrossFit / USA Weightlifting Open will be held from Oct. 1-3 at the Cheyenne Mountain Resort in Colorado Springs.  The event will join weightlifting – one of the oldest Olympic sports – with CrossFit – one of the most popular strength and conditioning programs in the nation that combines weightlifting, sprinting and gymnastics.  The first event starts live at 9:30am MDT on Friday, October 1st. Video archives of the entire event will be available by weight class after the event begins."

Friday, October 1, 2010 WOD

Partner Warmup!
-Drags (2x length of bridge)
-Wheelbarows (1x length of bridge)

WOD:  Power/Agility Training

Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump

Post rounds to comments

-Do kipup to handstand on inverted burpee if possible
-Compare to June 29, 2010
-Compare to February 10, 2010

Thursday, September 30, 2010 WOD

-Dynamic Stretches-

Warmup:
2 Rounds...
20 Pushups
20 Situps
20 Squats
200m Run

(1st round slow, second round fast)
-------------------------------------
WOD:
5 Rounds for time:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
14 Single-Leg Squats (7 R/7L)
 
Post time to comments
 
-Click here for video example of the ring exercise--note various modifications.
-(Note: I have modified the original wod to fit in with our programming for the week.)  

Wednesday, September 29, 2010 WOD

Coming Soon...

Meet at the bottom of the hill...

Warmup:
-shoulder & hip mobility
-10 Walkouts w/pushup
-10 Jump Squats
-10 Burpees
-10 Jump Squats
-10 Single Leg Burpees
-10 Walkouts w/pushup
-1 min hop/rotations

Skill:
-handstand from seated position

WOD:
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double-Unders

Post rounds to comments

Compare to July 14 & May 10, 2010 and November 23, 2009 WOD
-The goal to beat is 10 rounds, set by yours truly.

Tuesday, September 28, 2010 WOD

Meet at the top of the hill and then we head to the parking garage off of 7th for...

"Nine Levels of Death!"

For time:
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

-wod starts and ends on top floor of parking garage.
-climbing up/down the side of the stairs is an option.

Monday, September 27, 2010 WOD

-Shoulder warmup
-Handstands

"J.T"
(21-15-9)
HSPU
Ring Dips
Pushups

Post time to comments
-----------------------------
15 min of stretching

Saturday, September 25, 2010 WOD

Rahr Oktoberfest 5k!!!!

701 Galveston Avenue

Fort Worth, Texas 76104

Registration takes place at 8am if you haven't already done so.  The event starts at 9am and will be followed by free beer for participants!  This will be a fun day and all are encouraged to participate.  The run benefits Trinity Habitat for Humanity...click here for more information. 

The following wod is also offered on-site to any who are interested in a challenge.
Note that a 5k is more than sufficient, this is just an option...

For time:

5k
5 rounds:

10 Pushups
20 Situps
30 Squats

Post 5k time and total time to comments

Friday, September 24, 2010 WOD

Weighted Ring Pullups 1-1-1-1-1-1-1

Post heaviest set to comments
------------------------------
Max Pushups in 2 min
Max Situps in 2 min
Max Squats in 2 min

Post total of each to comments

-1 min rest in between exercise.
-max reps in 2 min will be an option.

No class this Saturday, due to the Rahr Octoberfest 5k!

The Rahr Brewery Octoberfest 5k

Saturday, September 25, at 9:00am

 

Registration and packet pickup is from 8:00-9:00am. 

Proceeds go to Habitat for Humanity.  Please click here for more information or to register. 

This will be a great event and I hope all will participate.  I will be supporting our hometown brewery quite often in the future, especially since our gym will be roughly 400m away!

Incentive for the first 500 to pick up their packets!

Pickup your packet early at Central Market and receive a "Premium Central Market Brewtopia" giveaway to the first 500 participants who pickup packets at Central Market on Wednesday September 22nd or Thursday September 23rd from 4:00pm-8:00pm.

Thursday, September 23, 2010 WOD

Max rep Handstand Pushups
(3 rounds, 2 min rest in between)

Post total rep count to comments
---------------------------------
WOD:
Max rounds in 15 min:
3 KB Power Clean
5 KB Box Jumps
7 KB Swings

Post rounds to comments

-2 pood kb on all exercises
-two kb's used on power cleans

Wednesday, September 22, 2010 WOD

For Time:
Uphill Forward Run
50 Inverted Burpees
Uphill Backwards Run
50 Burpee Box-Jumps
Uphill Forward Run
50 Single Leg Burpees (25 right/25 left)

Post time to comments

-sub for single leg burpees is 50 regular
-no count for losing balance and letting free leg touch floor

Tuesday, September 21, 2010 WOD

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments
-KB sub for barbell...should be interesting
-Sub thrusters for wall ball shots

Monday, September 20, 2010 WOD

WOD:
4 Rounds for time:
50 Ring Pushups
400m Run

Post time to comments

-sub a lower rep count or regular pushups
------------------------------------------
15 min of stretching & foam roller work

Saturday, September 18, 2010 WOD

Free 11:00am Session @ Arlington Heights High School Track!

We will spend most of the time discussing the workout and working on technique after a thorough warmup.  Trainers will be on-site to help with proper form during...

"Fran"
(21-15-9)
95 lb Thruster
Pullups

Post time to comments

Video: Jason Kaplan -- sub 2 min Fran
(Note: He is using a med-ball and thrusters aren't below parallel.  But it's still pretty dang impressive!)

Friday, September 17, 2010 WOD

Link/Video : "A Brief History of Kettlebells"

WOD:
5 Rounds for time:
10 KB Power Clean to Overhead
30 Double-Unders

Post weight & time to comments
Compare to August 21, WOD

(5 on each hand, using 2 pood, 1.5 pood, 1 pood, or 20 lb KB)

Video: Advanced Lower Body Plyometrics
Check out DieselCrew.com for some interesting videos and information.  I don't agree with everything they post but most if it is pretty decent.  There is some really good info there on grip strength that is worth checkig out.  Enjoy!

Thursday, September 16, 2010 WOD

Warmup:
-Hip/Shoulder Mobility
-Dynamic Stretches (10 x 2 Front, Side, Back)
-Rolling Burpee Practice (10 Total)
-Inverted Burpee Variations

WOD:
100 Inverted Burpees for time

Post time to comments

-add in a HSPU for more difficulty

Wednesday, September 15, 2010 WOD

"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments
-rings or treebranch for pullups
-----------------------------
Tabata Situps
Stretch

Tuesday, September 14, 2010 WOD

10 x 200m Run
(Recovery time = 200m Run time x 5)

Post times to comments
---------------------------------------
-Bring a stopwatch if you have one.
-Not running the hill, don't worry.
-----------------------------------
15 min of stretching after

Monday, September 13, 2010 WOD

Meet at the bottom of the hill...

Warmup:
20 Inverted Burpees
20 Turkish Get-Ups w/Plate

More plate fun...

For time:
100 Pushups
50 Squats
Weighted Hill Run
50 Situps
100 Double-Unders

Post time to comments

-(Use a 45, 35, 25, or 10 lb plate for all exercises except double-unders.  Fun times!)

Saturday, September 11, 2010 WOD

11:00am Fun times @ Tillery Park!
(South on Forest Park from I-30, take a right on Huntington)

Warmup:
-lots of lifting technique work

WOD: (note: If it is raining a backup wod will take place)
"Grace"
135 lb Clean and Jerk
30 Reps for time

Post time to comments

-yes, I am making you do full squat cleans

Friday, September 10, 2010 WOD

Warmup:

3 rounds...

10 Reverse Pushups

5 Get-Ups

Sansom Stretch (20 sec each side)

Skill:
False Grip Ring Extension Holds

WOD:
100 Ring Pullups (Chest to ring, or chin above?)

Post method and time to comments
---------------------------------------------
Post wod fun...
Tabata Box Jumps

Post lowest round to comments

Thursday, September 9, 2010 WOD

Skill: 10 min of practice on KTE, V-up, Skin the Cat, or Back Lever...depending on ability.
-------
WOD:
4 Rounds for time...
25 Ring Dips
400m Run

Post time to comments
------------------------------
What's in store for Saturday...hint, hint...

Video:  225 lb "Grace" with Rob Orlando in 7:57
(Choices will be standard, or various heavy versions of "Grace.")

Wednesday, September 8, 2010 WOD

Meet at the top of the hill!

WOD:
For time:
150 Double-Unders
100 Squats
75 Situps
50 HSPU
25 Burpees

Post time to comments
-Compare to June 9, 2010 WOD

Tuesday, September 7, 2010 WOD

No 5:45pm session due to some severe weather alerts!

Warmup:
-Dynamic Stretches
-Hip/Knee mobility
-Gastrocnemius/Soleus warmup
--------------------------------------
 Run 5k for time

Post time to comments

-meet at the bottom of the hill

Monday, September 6, 2010 Free Session @ Arlington Heights Track

11:00 Complimentary Session @ Arlington Heights High School Track

Arlington Heights High School
4501 West Freeway, Fort Worth, TX 76107
(Corner of Hulen St. and I-30, across from Central Market)
Please call me if you need directions!

There will be no 6:30am/5:45pm sessions today.  Instead, join us for some fun times at Arlington Heights at 11am. 

"The King"
Max rounds in 30 min:
5 Power Clean to Overhead 185 lbs
10 Chest to Bar Pullups
15 Walking Lunges

Post rounds to comments

-20 min version will be offered.
-Trainers will be onsite to coach form before wod.

Free 11:00am Session on Monday @ Arlington Heights Track!

Holiday schedule this Monday.  There will be no 6:30am or 5:45pm session.  Instead, come join us for a session at Arlington Heights Track at 11am.  This will be a free session and open to anyone interested.  Please contact me if you have any questions.  The workout will be posted on Sunday.  Hope everyone has a great weekend.
-- KB

Saturday, September 4, 2010 WOD

Tillery Park Session!
(Head South from I-30, take a right on Huntington)

Warmup:
Rolling Burpee/Cartwheel/Roundoff practice
-----------------------------------------------
WOD:
"Fun with Plates!"
For time:
100 Weighted Pushups
Weighted Lap
100 Overhead Lunges (arms locked!)
Weighted Lap
100 Situps (feet anchored)
Weighted Lap

Post time to comments
Compare to August 14, 2010 WOD

Friday, September 3, 2010 WOD

"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16)

Thursday, September 2, 2010 WOD -- No 6:30am Session!

No 6:30am Session due to weather!

Even Jackie Chan hates burpee-broadjumps!

Video: Jackie Chan's backwards roll to handstand pushups

-Headstand to Handstand practice

For time:
Burpee-Broad Jump the Radioshack Hill

Post time and total number to comments

Video: Proper Burpee-Broadjump form
(From the good people at American Pakour)-------------------------------------------
20 min of stretching

Rest up for Friday & Saturday!

Wednesday, September 1, 2010 WOD

Warmup:
-Bridges
-Light run

3 rounds...
5 Rotations
10 OHS
15 Overhead Lunges
---------------------
"Annie"
(50-40-30-20-10)
Double-Unders
Situps

Post time to comments

-anchored situps

Tuesday, August 31, 2010 WOD

  "Conjunction junction, what's your function?"

5-5-5-5-5 Weighted Ring Dips

Post loads to comments

-------------------------------------

10 x 30sec Hill Sprints, All out Efforts.

30sec rest at top before descending hill easy, "walk if needed".

Rest 1min at the bottom of the hill before the next sprint.

Monday, August 30, 2010 WOD

We have a great week ahead of us! Lots of fun planned.

Meet at the top of the hill...

(21-18-15-12-9-6-3)
HSPU
Box Jumps
Double-Unders (x2)

Post time to comments

-Advanced goal = sub 15
-Intermediate goal = sub 20

Saturday, August 28, 2010 WOD

Tillery Park Session!  Free Session open to anyone!
(Head South from I-30 on Forest Park, take a right on Huntigton.)

Warmup:
KB Snatch Practice
-----------------------
10 Rounds for time:
10 KB Snatch
10 Ring Dips
10 Pullups

Post time to comments
-----------------------------
Weighted Run Race
3 laps for time

Friday, August 27, 2010 WOD

If you missed the strength session yesterday you may make it up today!

WOD:
400m Walking Lunge

Post steps and time to comments

-Goal is under 15 min

Thursday, August 26, 2010 WOD

Make-up session
(Pick a missed wod and go crazy!)

or...

Strength Day!
5 sets of each, for max reps:
KB Mil Press
KB Push Press
KB Push Jerk

Post weight and reps to comments
----------------------------------------------------------------------------
-This is not a single arm session, lots of sharing will be going on.
-At least a 1-2 min break between sets.
-I will have options from 20-70 lb KBs.

Wednesday, August 25, 2010 WOD

Benchmark day!

"Helen"
3 Rounds for time:
400m Run
21 KB Swings (1.5 pood)
12 Pullups

Post time to comments
--------------------------------
Tabata Fun!

Tuesday, August 24, 2010 WOD

Inverted Pullup 5 x max reps
---------------------
Max rounds in 20 min:
10 Ring Pushups
20 Situps

Post time to comments

Tuesday, August 24, 2010 WOD

Weighted Pullups 5x5
---------------------
Max rounds in 20 min:
10 Ring Pushups
20 Situps

Post time to comments

Monday, August 23, 2010 WOD

10 Minutes of gymnastics practice...
-Handstands/Cartwheels/Roundoffs/Bridges/Kipups/etc...
----------------------------------------------------------
WOD:
From the main site (a few years back)...

3 Rounds for time:
50 Double-Unders
75 Squats

Post time to comments

Saturday 11am Complimentary Session @ Lululemon Athletica Showroom!

Who is ready for some functional training?!

Join us at Lululemon's Fort Worth Showroom.  All are welcome and encouraged to participate!

2200 West 7th Street, Suite 104

Fort Worth, TX, 76102

 

Warmup:

4 Rounds of...

5 Rotations

10 OHS

15 Lunges

 

Skill Work:

-30 solid reps of Squat Snatch

(only count the decent ones)

-KB Clean & Jerk form

 

WOD:

5 Rounds for time:

10 KB Power Clean to Overhead

30 Double-Unders

 

Post time to comments

---------------------------------------

Tabata Squats

Friday, August 20, 2010 WOD

It's been a year and two days since we last did this one.  Goal is under 10 min...
150 Burpees for time

Post time to comments

Thursday, August 19, 2010 WOD

Meet at top of the hill...

5 Rounds for time:
20 HSPU
20 Box Jumps
Run Down/Run Up

Post time to comments
------------------------------
15-20 min stretch after & foam roller

Wednesday, August 18, 2010 WOD

Parkour Warmup:
-Kong Vault and obstacle course

WOD: Midline Strength Craziness
(21-18-15-12-9-6-3)
KTE
Skin the Cat
Situps

Post time and method to comments

-Use a treebranch, or rings
------------------------------
Bottom to Bottom Tabata Squats!

Tuesday, August 16, 2010 WOD

150 Pushups or 100 Games-Style Pushups for time
400m Run @ each rest

Post method & number of sets/runs to comments

(20 minutes of stretching after wod)

Monday, August 16, 2010 WOD

Meet at the bottom of the hill...

For time:
50 Handstand Pushups
50 ft Walking Lunges
30 Pullups
50 ft Walking Lunges
50 Box Jumps
50 ft Walking Lunges
30 Burpees

Post time to comments

Saturday, August 14, 2010 Free Session!

11:00 Free Session at Tillery Park!
-
-Click here for directions.  Head South on Forest Park from I30, take a right on Huntington.
-Official address is 2200 Rockridge Terrace
-Free Session open to anyone!

"Fun with Plates!"
For time:
100 Weighted Pushups
Weighted Lap
100 Overhead Lunges (arms locked!)
Weighted Lap
100 Situps (feet anchored)
Weighted Lap

Post time to comments

(45 lb plate for men/25 lb plate for women)
(50 reps for beginner/75 reps for intermediate/100 reps for advanced)
-------------------------------------------------------
-Plate Farmer Carry

Friday, August 13, 2010 WOD

Meet at the bottom of the hill!

Warmup:
Shoulder Warmup/Handstand practice
10-15 min of skillwork on the rings

WOD:
30 Muscle-Ups for time

Post time to comments

-mods will be offered for dips
----------------------------------
Tabata Situps after

Thursday, August 12, 2010 WOD

-Dynamic Stretches
-Light Running

Dead Hang Pullups
(5 sets of max reps/1 min rest in between)
-------------------------------
WOD:
Max rounds in 20 min:
35 Squats
25 Pushups
 
Post rounds to comments
 
Compare to May 3, 2010 WOD
 
Stretching & Foam Roller after

Wednesday, August, 11, 2010 WOD

 Partner Session!!

 Skill:
-Dynamic stretch
-Handstand practice

Warm up:
Practice the following:
Med ball clean
Ball slams
Partner toss

WOD "Med-Ball Madness"
 With a partner complete three rounds for time of:
30-ball tosses
40-ball slams
50-wall ball shots
60-med ball cleans

Overtime:
More med ball craziness!!

Post your time and name of your partner to comments.

Tuesday, August 9, 2010

Warm-Up
Press
Push Press
Push Jerk

WOD
"KB Fran Sprints"
Pull-ups 21, 15, 9
KB thrusters (21 left, 21 right, 15, 9) Men 1.5 pood
150 yrd sprints

Monday, August 9, 2010 WOD

Warm-up
Dynamic warm-up
Speed ladder

WOD
Sprints(working on power)
6-60's
5-50's
4-40's
3-30's
2-20's
1-10

August 7, 2010, WOD

Meet at Arlington Heights High School off Hulen!

Warm-up
Medicine Ball Cleans
Ball Slams

WOD
25burpees
50 boxjumps
75 situps
100 double unders
75situps
50 boxjumps
25 burpees

Medicine Ball fun after!!

Friday, August 6, 2010 WOD

Meet at the bottom of the hill for:

Warm Up-
TGU Form
KB Snatch Form

WOD
5 Rounds for time of:
10-Ring Dips
20-Arm KB Snatch (10 each arm)
30-Double Unders

Guys weight 55lbs
Girls 35lbs

Ring L-sit holds after!

Thursday, August 4, 2010 WOD

Ashleigh is teaching 6:30am and 5:45pm so come do a WOD with her!

Meet at the top of the hill for:

Warm up:
Mobility stretches
OHS form
Snatch form

WOD:
21-18-15-12-9-6-3
Hill Run
OHS
Inverted Burpees

Each time you run up and or down you will be completing a set.
For example:run up the hill and do
21OHS
21Inverted Burpees

Run down the hill
18 OHS
18 Inverted Burppees


and so on until you reach 3. So your PVC pipe will be your best friend, because you will be taking it up and down the hill each time.


See you there! Don't forget you can bring friends to try a complimentary class out anytime.

Wednesday, August 4, 2010 WOD

Warmup:
3 Rounds on each hand:
5 KB Snatch
5 KB Flip

WOD:
Max rounds in 20 min:
(Change hands each round)
KB Single Arm Hang. Squat Clean to Overhead 5 reps
KB Half Get-Ups 10 reps
KB Weighted Run 100m

Post time and weight to comments

Tuesday, August 3, 2010 WOD

Meet at the top of the hill!

Warmup:
Running and Climbing

WOD:
3 Min Pullups
3 Min Pushups
3 Min Situps
3 Min Squats
2 Min Pullups
2 Min Pushups
2 Min Situps
2 Min Squats

3 Min Handstand Hold

Post rep count of each to comments

-If you missed yesterday's wod and would like to make it up you are welcome

Monday, August 2, 2010 WOD

Tuition for this month is due!  Fees are $100/month for monthly unlimited training.  Please have payment in during first 5 days of the month.  Be sure and let your friends know that they can come in and try out a session at any time!

-Dynamic Stretches/Gymnastics Warmup
-Technique work on Cleans

WOD:
100 HSPU for time
(30 Walking Lunges each rest)

Post time to comments
(Modifications will be offered)

Saturday, July 31, 2010 WOD

11:00 Free Session @ Tillery Park!

(Head South from I-30 on Forest Park and take a right on Huntigton Dr. and you will see the park.)
(Bring a towel for the situps and plenty of water)

---Parkour Warmup---

WOD:
5 Rounds for time:
20 HSPU
Stair Run Down
30 Situps
Stair Run Up
40 Squats
Run back to starting position

Post time to comments
--------------------------
Beginner = 3 Rounds
Intermediate = 4 Rounds
Advanced = 5 Rounds
Big Dogs = 5 Rounds of 20/40/60

Friday, July 30, 2010 WOD

Who is excited?!?! -- 5:45 Session/Cookout at my house!

6:30 am Session at the Hill:
4 Rounds of 800m Run, resting 2 min between each attempt

Post each time to comments
------------------------------------
5:45 Strength Session/ Cookout at my place!

2525 Forest Park Blvd.
Fort Worth, Tx. 76110

(Note:  This session is for current members of Downtown CrossFit only.  I strongly encourage everyone to come out...will definitely be fun times.  BYOM (Bring your own meat) if you want to grill after some hard work.  Please call in advance if you have any questions or need help with driving directions.  Gym will be opening soon...time to get used to those crazy barbells again!  This will be a time to either work on form/technique, or improve strength.  I will also have a timed workout ready if you so desire.  Details will be announced upon arrival!)

Thursday, July 29, 2010 WOD

Partner Session!

(I posted this one last Friday, but unfortunately the 5:45 session was cancelled that day due to rain.  Now is your chance to make it up!  Great workout and tons of fun.  The time to beat is 19:15 by David Christie and I.  But I was miserably sore that day...shouldn't be too hard to beat.)

For time:
Uphill Partner Drag
100 Burpee-Box Jumps
200 Double-Unders
Downhill Partner Carry

Post time to comments

(Start at bottom of the hill, switch as needed during each exercise until you real goal. Finish at the bottom of the hill, same position as beginning. Advanced teams can do 150/300 if desired.)

Peacemaker Course!

     The ultimate obstacle course will take place on Saturday, September 11 at the Trinity Trails.  It consists of twelve different obstacles spread out over a 6-mile course.  This is going to be an awesome event, and will benefit Safehaven of Tarrant County.  I am currently organizing teams, and can offer a discounted rate if you register today or tomorrow.  You can email me and I will reply asap with the discount code.  I'm really excited for this event!  Let's show people what Downtown CrossFit (soon to be Brandt Fitness & Self Defense) can do and offer our support to this organization.  Go to http://fortworthpeacemaker.com/ for more information.  Also be sure to check out http://www.safehaventc.org/ to learn more about the organization and what they do for our community.

Wednesday, July 28, 2010 WOD

Meet at bottom of the hill, and don't hate me...

-Dynamic Stretches
-Parkour

WOD:
"Karen"
150 Wall Ball Shots for time

Post time to comments
-------------------------------
150 Wall Ball Slams for time

Post time to comments

Tuesday, July 27, 2010 WOD

-Dynamic Stretches
-Handstand Drills

WOD:
For time:
50 Situps
50 Double Unders
50 Situps
50 Walking Lunges
50 Situps
50 Burpees
50 Situps

Post time to comments
Compare to March 11, 2009 WOD
-------------------------------------
15 min of stretching

Monday, July 26, 2010 WOD

Meet at the bottom of the hill!

WOD::
5 Rounds for time:
20 Ring Dips
40 Squats
Run 200m

Post rounds to comments
------------------------------------
15 min Stretching

Saturday, July 24, 2010 WOD

11:00am Free Session at Arlington Heights Track!
4501 West FreewayFort Worth, TX 76107

Running "Angie"
For time:
100 Pullups
400m Run
100 Pushup
400m Run
100 Situps
400m Run
100 Squats
400m Run

Post time to comments

-Modified Ring Pullups will be offered, as well as scaled versions of the wod.

2010 CrossFit Games Adidas Commercial

Friday, July 23, 2010 WOD

Partner Session!

For time:
Uphill Partner Drag
100 Burpee-Box Jumps
200 Double-Unders
Downhill Partner Carry

Post time to comments

(Start at bottom of the hill, switch as needed during each exercise until you real goal. Finish at the bottom of the hill, same position as beginning. Advanced teams can do 150/300 if desired.)

Free Session Arlington Heights Track Session Saturday at 11:00am!
Just a quick reminder. Bring everyone you have ever known! Should be tons of fun. I will offer three versions of the workout and will announce them soon.
---KB

Thursday, July 22, 2010 WOD

-Dynamic Stetches
-Single Arm Handstands
---------------------
Tabata Day--Woohoo!

Pushups
Situps (facing uphill)
Broad Jumps
Burpees

Post lowest rep count of each to comments
------------------
15 min of stretching

Wednesday, July 21, 2010 WOD

Gymnastics Warmup:
3 Rounds:
5 Handstands
5 Forward Rolls
5 Bridges
----------
WOD:
100 Pistols for time
5 HSPU @ each rest

Post time and total HSPU

-100 total, not 100 on each leg.
-alternate legs after each round
-10 HSPU @ each rest if you can do over 10 piostols at a time
--------------------------------
10 Minutes of Stretching after !

Tuesday, July 20, 2010 WOD

5 Rounds for time:
10 Muscle-Ups
Hill Run Up/Down

Post time to comments

Monday, July 19, 2010 WOD

Meet at the top of the hill!

Warmup:
-Dynamic Stretches--mostly upper body
-Parkour fun

Strength:
-Weighted Partner Pushups (Max reps x 5)

Post weight/partner and total rep count

WOD:
Max rounds in 20 min:
10 Elevated Pushups
15 SDHP (2 pood kb)
20 Box Jumps

Post rounds to comments

Saturday, July 17, 2010 WOD

11:00 Free Session @ Tillery Park!

Head South on Forest Park from I-30, take a right on Huntigton...

Warmup:

-Parkour

-4 sets of max rep HSPU (strict form)

--------------------------

WOD:

6 Rounds for time:

12 KB Overhead Lunges

12 Burpees

KB Run Down & Back (40 yd)

Post time and weight to comments

-------------------------

Partner Farmer Carry Race!

-max rounds down & back with a partner in 5 min

Friday, July 16, 2010 WOD

Parkour warmup
-Dynamic Stretches
-Kong vaults over bench
-Forward/Backward rolls
---------------------------
WOD:
"Nicole"
Max rounds in 20 min:
400m Run
Max rep Pullups

Post number of pullups completed each round

Thursday, July 15, 2010 WOD

No 6:30 am session today!

(50-40-30-20-10)
Partner Drag (steps)
Pushups

Post time to comments

-Partner will count your reps and make sure pushups are chest to floor.
-Partner drag is measured in steps.
-------------------------------------
Tabata Burpees (4 rounds)
Tabata Situps (8 rounds) (Advanced...hold isometric position during rest)

Wednesday, July 14, 2010 WOD

Warmup:
-400m jog
-6 minutes of Dynamic Stretch variations
-15 Wall walks

WOD:
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders

Post time to comments

-Goal is 10 rounds!

Tuesday, July 13, 2010 WOD

4 Rounds, each for time:
800m Run

-Bring a stopwatch if you have one!
-Rest as needed between attempts

Post time of each to comments

Monday, July 12, 2010 WOD

Strength:
50 Strict form L-Pullups
-------------------------
WOD:
150 KB Swings for time
30 Single Arm Thrusters @ each rest
(15 right, 15 left)

Post time, weight, and total thrusters

-55 lbs for guys
-35 lbs for girls
-------------------------
Tabata Situps

Saturday, July 10, 2010 WOD

11:00 Complementary Session @

North High Mount Elementary Playground!

North High Mount Elementary
3801 W 7th St
Fort Worth, TX 76107

WOD:

"Cindy--Flipped"

15 Rounds:

5 Pullups

10 Pushups

15 Squats

3 Tire Flips

Post time to comments

Friday, July 9, 2010 WOD

For time:
Bear Crawl 40 yards
Backwards Crawl 40 yards
21 Burpees
Bear Crawl 40 yards
Backwards Crawl 40 yards
15 Burpees
Bear Crawl 40 yards
Backwards Crawl 40 yards
9 Burpees

Post time to comments
-----------------------------
Partner Fireman Carry to top of hill!

20 Pushups @ each rest

Post partner name, number of rests, and time to comments

Thursday, July 8, 2010 WOD

Skill Work:
-Handstands
-Rolling Burpees
-Handstand Rollout
-Wall Climb

WOD:
"Annie then some"
(50-40-30-20-10)
Double-Unders
Any exercise of your choice
Situps

Post time and exercise choice to comments

(Exercise choice example...pushups, squats, plyo pushup, moutain climber...)

Wednesday, July 7, 2010 WOD

-Dynamic Stretches
-Ring work

WOD:
(21-15-9)
55 lb KB Thruster (Right Arm)
55 lb KB Thruster (Left Arm)
Pullups

Post time to comments
------------------------
Tabata Burpee-Box Jumps

Tuesday, July 6, 2010 WOD

Don't forget about the schedule change! We now have 6:30 am and 5:45 pm sessions every day of the week.

Meet at the top of the hill!

Skill:
10 Forward Rolls
10 Wall Climbs

WOD:
100 HSPU
Run 1 Lap at each rest

Post time to comments

Monday, July 5 Schedule

Holiday Schedule on Monday. Regular classes will resume on Tuesday at 6:30am at the hill!

9:00 Session at Tillery Park! Check Saturday's post for directions.

-Please show up to celebrate this important holiday and to remember those that given so much for our country.

-S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

"Jason"
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups

Post time to comments
-(Modified versions will be made available)

Saturday, July 3, 2010 WOD

11:00 Free Session at Tillery Park!

Head South on Forest Park from I-30, take a right on Huntigton...


"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments
------------------------
For time:
150 Double-Unders (Advanced)
100 Double-Unders (Intermediate)
50 Double-Unders (Beginner)

Post number and time to comments

Friday, July 1, 2010 WOD

Tuition for month of July is due!

Be sure and ask me about family discounts

WOD:

4 Rounds for time:

50 Squats

40 Pushups

30 Double-Unders

Run Up/Down Hill

Post time to comments

New Schedule Beginning Next Week!

Next week I will offer 6:30am and 5:45pm sessions every day. I will update the schedule on the website this weekend. This means no more 11:30/12:30 sessions during the week. I will also have news posted soon on the new gym location--hope you guys are ready for greatness!

Thursday, July 1, 2010 WOD

"Lone Wolf"

10 Rounds for time:

KB Clean and Jerk 10 reps

KB Swing 15 reps

KB Waiter Lunge 20 reps

Post rounds and KB weight to comments

(10 reps Clean & Jerk = 5 right/5 left)

(20 reps Waiter Lunge = 10 right/10 left)

(1.5 pood is recommended weight)

Schedule Change!

I will be changing up the schedule a bit starting next week. I need to know what times will work for people. I am thinking of eliminating the 11:30/12:30 sessions and doing a 6:30am and 5:45pm every day. I know the lunch hour is now tough for people and it is hot. Please let me know what you think and what you hope to see with the schedule for July. Keep in mind this is not permanent and we may not be outside for the whole month of July. When the gym location is finalized I will offer a lot more classes. Thank you everyone for your support. Keep up the hard work!

Post thoughts to comments

Class Cancelled Tonight!

There will be no 5:45 session tonight due to the weather. Rain is no big deal...but lightning and kettlebells overhead do not mix well. The "Lone Wolf" will be moved to tomorrow. Be sure and check the blog later tonight for updates on the July schedule. KB

Tuesday, June 29, 2010 WOD

Strength:
Weighted Partner Pushups
5 sets of max reps

Post total reps to comments
-----------------------------
Power/Agility:
Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump

Post rounds to comments and what you jumped over

-Do kipup to handstand on inverted burpee if possible
-Compare to February 10, 2010 WOD

Monday, June 28, 2010 WOD

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments

-meet at bottom of the hill

Saturday, June 26, 2010 WOD

11:00 Complimentary Session @ Arlington Heights Track!
-join us at Arlington Heights track...corner of Hulen St. and I-30.
-4501 West FreewayFort Worth, TX 76107

Max rounds in 15 min:
10 HSPU
20 KTE
30 Double-Unders

Post rounds to comments
-------------------------
4 Rounds of 400m Run
(2 min rest between each attempt)

Post fastest 400m time

Friday, June 25, 2010 WOD

9:00am Complimentary Lululemon Session:
2200 W. 7th St, Suite 104
Fort Worth, TX. 76102

Warmup:
-Wheelbarrow walks

3 Rounds...
10 Burpees
20 Box Jumps

-Kettlebell Swing Technique

Partner Session:
150 Kettlebell Swings for time
(Partner Drag Down & Back at each rest)

(Advanced, Intermediate, and Beginner options will be offered onsite)

Post time to comments
-50 burpees for time
-----------------------------------------------
Regular Sessions:
-Warmup with parkour and partner exercises!

WOD:
150 Pushups for time
3 x 40 yd Uphill Sprints @ each rest

Post time and sets to comments
Compare to March 31, 2010

Thursday, June 24, 2010 WOD

"Pavel Kettlebell Certification Exam"

(Today we will be performing the actual physical exam of the Pavel Kettlebell System. This is just for our own information and enjoyment. The normal is exam can only be passed if an individual finishes in under 5 minutes. I won't hand you a certificate with a smiley face on it if you succeed--sorry. But I'm sure I will still be smiling. Click here for more information on the Pavel certification and method, along with standards of movement.)

WOD:

100 KB Snatches for time

Post time and weight to comments

-You may switch hands when needed

-KB may be set down, never dropped

-Goal is under 5 min

--------------------------------------------------

Windmill Practice with KB

Thursday, June 24, 2010 WOD

Warmup:
-Bridge/Wall Walks
-Kong Vaults
-Wall Run
-Handstand Hold

Workout:
For time:
25 Burpees
50 HSPU
75 Situps
100 Squats
150 Double-Unders

Compare/Contrast to June 9, 2010 WOD

Tuesday, June 22, 2010 WOD

Bring Water!

Warmup:
-20 minutes of parkour

WOD:
10 Rounds of:
40 yd Sprints

Post fastest time to comments

-45 sec rest in between
-Don't worry, we are not running uphill!

Monday, June 21, 2010 WOD

HSPU (3 sets of max reps)
Ring Dips (3 sets of max reps)
Skin the Cat (3 sets of max reps)
---------------------------------------
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments

Saturday, June 19, 2010 WOD

11:00am Free Session...at my house!

2525 Forest Park Blvd.
Fort Worth, TX. 76110
(It's a one-way street--be careful!)

Advanced:
Clean and Jerk 1-1-1-1-1-1-1

Intermediate:
Power Clean 1-1-1-1-1-1-1

Beginner:
(21-18-15-12-9-6-3)
Med. Ball Clean
KB Swing

Friday, June 18, 2010 WOD

9:00am Lululemon Session:
(anyone from regular classes can come and do a makeup session or work on muscle-ups!)

Warmup:
-Shoulder/Hip Dynamic Warmup

Strength/Gymnactics:
-5 sets of max reps Handstand Pushups

WOD:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments
------------------------------
Regular Session:
Parkour/Free-Run Day!

-Meet at the top of the hill and off we go!
-Get ready to climb and jump.

Thursday, June 17, 2010 WOD

Crazy fun from the main site...

Meet at the top of the hill for...
Three rounds for time of:
10 Muscle-ups (or 3 Ring Pullups/3 Dips X 10)
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Post time to comments

-Check out the videos of Rob Orlando on the main site from today...pretty impressive stuff!

Wednesday, June 16, 2010 WOD

Strength...
Ring Dips
5 sets of max reps (1 min rest in between)

Post total rep count to comments
-you may use a KB and do weighted Ring Dips.
-Post weight used.
-----------------------------------
Power...
Max rounds in 20 min:
5 Inverted Burpees
10 Knee Tuck Jumps
15 Clapping Pushup

Post rounds to comments

-(modify clapping pushup by using elevated surface if needed.)

Tuesday, June 15, 2010 WOD

Meet at the bottom of the hill for...

Warmup:
-Dynamic Stretches (upper & lower body)
-KB Snatch Practice
-KB Figure 8
-----------------
WOD:

5 Rounds for time:
10 KB Thrusters (right arm)
10 KB Thrusters (left arm)
10 KB Swings
Run to wall and back

Post time and weight to comments

Video: Kettlebell Snatch Tutorial
Video: 200lb KB Clean & Jerk

Monday, June 14, 2010 WOD

100 HSPU for time
(30 Walking Lunges each rest)

Post time and total lunges to comments

Payment is due!

Just a quick reminder, payment for the month of June is due. The fee for unlimited training this month is $100. I will be offering free foundations sessions for new people this month as well, so be sure to tell your friends. We will continue to meet at the hill as I work on setting up the temporary location. Thank you everyone for your support. It's going to be a fun week, keep up the hard work!

--KB

Saturday, June 12 2010, WOD

Meet at Arlington Heights High School for:

50-40-30-20-10
Box Jumps
Double Unders
Pull-ups

if anyone needs directions call Ashleigh at 817.308.9414

Friday, June 11 2010, WOD

Meet at the bottom of the hill for:

Partner WOD!

As a team complete the following:
10 Traveling Burpees
100 Lunges
10 Traveling Burpees
100 Sit-ups
Partner Drag
10 Traveling Burpees
50 Lunges
10 Traveling Burpees
50 Sit-ups
Partner Drag

Thursday, June 10, WOD

Fun Run/Parkour Day!

Today is an active recovery session. Meet at the top of the hill for a 30 min run, followed by 10 minutes of stretching. We will do some parkour along the way and work on various vaulting techniques. Be prepared to explore a bit downtown. This will be a fun day, don't miss out!

Wednesday, June 9, 2010 WOD

Could be raining tomorrow...meet at the top of the hill!
Also check the blog for info on moving equipment. Fingers crossed!

Skill:
Max time handstand hold
-10 attempts total
-Freestanding or wall
-No more than 3 attempts if using wall.

Post best score to comments
------------------------------
WOD:
For time:
150 Double-Unders
100 Squats
75 Situps
50 HSPU
25 Burpees

Post time to comments

-Shoot for under 25 min!
-Compare to April 7, 2010 WOD

Tuesday, June 8, 2010 WOD

I may need some help moving equipment in the very very near future and will post info on when this will be taking place!

Meet at the bottom of the hill. Fight in the shade!

Skill:
-Wall Climb
-Handstand balance variations

"J.T."
(21-15-9)
HSPU
Ring Dips
Pushups

Post time to comments
Compare to May 5, 2010 WOD
------------------------
Tabata Box Jumps

Monday, June 7, 2010 WOD

Tabata Session at the bottom of the hill!

We are still meeting at the hill for workouts tomorrow! I will update the blog with news on the temporary location as soon as I know for sure when the move will take place. Payments for the month are due this week, please contact me if you have questions on prices. This should be an exciting week, some big changes are ahead!

Tabata Day:
20 seconds on/10 seconds off for 8 rounds
Pullups
Pushups
Situps
Squats

Post lowest rep count of each to comments

Saturday, June 5 WOD

Tillery Park Session! Bring water!

Head South on Forest Park from I-30, take a right on Huntigton...

"Jason"
5 Rounds for time:
7 Muscle-Ups
21 Burpees

Post time to comments

(sub for muscle-ups is 3 pullups/3 dips at 7 rounds, then 21 burpees.)

Friday, June 4, 2010 WOD

Free Lululemon Workout at 9:00am!

-Mobility exercises
-Double-under practice

WOD:
3 Rounds for time:
40 yd Partner Drag
50 Double-Unders

Post time to comments

---5 min rest---

Tabata Fun!
(20 sec on/10 sec off for 8 rounds)
Pushups
Situps
Lunges

Post lowest rep count of each to comments

Thursday, June 3, 2010 WOD

Meet at the top of the hill!

Strength Work:

Partner Weighted Pushups
-5 sets of max reps
---------------------------
Pistols (Single Leg Squat)
-5 sets of max reps
---------------------------
Single Arm Handstand
-20 holds total, 10 on each side
-must hold at least 5 sec each time
---------------------------
KTE
5 sets of max reps

Post highest and lowest rep count for each exercise
---------------------
Parkour Fun after!
-learn to roll out from a landing and climb some walls

Wednesday, June 2, 2010 WOD

Start at the top of the hill, burpees at the bottom, run back up ...

For time:
50 HSPU
75 Box Jumps
100 Situps (facing uphill)
75 Squats
50 Burpees
Run back to starting position

Post time to comments

Compare to May 1, 2010 WOD

Tuesday, June 1, 2010 WOD

We are still meeting at the bottom of the hill this week! I will post information on our temporary space as soon as I have it confirmed. Hopefully we will have a new space by the end of the week.

Warmup:
-Skin the cat
-Going inverted
-Muscle-up practice

"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments

-Use tree limbs or rings for the pullups

No Classes Saturday or Monday!

CrossFit Regionals are at GSX on Vickery St. Saturday and Sunday! Please come out to support all the athletes...especially Mitzi and Ashley. They have worked hard to get to this moment and deserve our support. Admission for the whole weekend is $50 and includes one guest. Clay will have a booth set up with some amazing paleo-friendly food, and I hear possibility of free beer onsite. Come check it out!
KB

Friday, May 28, 2010 WOD

9:00am Free Session at Lululemon...

Warmup:
-Dynamic Stretches
-Med Ball Clean Technique

5 Rounds for time:
30 Wall Ball Shots
30 Situps
Run 250m

Post time to comments
---------------------------
Regular Sessions...

5 Rounds for time:
30 Pushups
30 Situps (unanchored, soles together)
30 Box Jumps
Run 250m

Post time to comments

Thursday, May 27, 2010 WOD

Skill Development (rings):
-Skin the Cat
-V-Up
-Going inverted
-Back lever

Mainsite WOD from May of 2003...

Max rounds in 20 min:
7 Double-Unders
7 Pullups
7 Pushups

Post rounds to comments

Wednesday, May 26, 2010 WOD

Who has missed medicine balls?!

Wushu (Chinese Martial Arts) Warmup

Med Ball Clean into Wall Ball Shot
100 reps for time

Post time and weight of med ball used

(options are 10, 14, 18, and 20 lb ball)
--------------------------------------
-TGU with med ball
-Plyometric ab exercise with med ball

CrossFit Regional this Weekend!

The Regionals are this weekend at GSX Athletics on Vickery. Please come out to support Ashley and Mitzi! They have worked extremely hard and need to know how proud of them we all are. Please call or email me if you have questions. There is a spectator fee of $50 and that gets one guest in as well. Hope to see some of you there!
KB

Tuesday, May 25, 2010 WOD

7 sets of max reps:
L-Pullups

Post highest and lowest rep count to comments
-use tree branch, towel, or rings
-regular pullups is the mod
-----------------------
For time:
Fireman Carry Uphill
21 Burpees
Fireman Carry Uphill
15 Burpees
Fireman Carry Uphill
9 Burpees

Post time to comments

(Modification is a partner drag)
Compare to May 7, 2010 WOD if doing mod

Monday, May 24, 2010 WOD

Warmup:
30 Squats facing wall...slow and precise...hands up high

Skill/Strength:
30 Pistols on each leg, mixed as needed

WOD:
(21-18-15-12-9-6-3)
HSPU
Box Jumps
Double-Unders

Post time to comments

(Double rep count on Double-Unders...42, 36, 30, etc.)

Saturday, May 22, 2010 WOD

Arlington Heights Session at 11am!
-join us at Arlington Heights track...corner of Hulen St. and I-30.
-4501 West FreewayFort Worth, TX 76107

Happy Birthday to Jon and Michael!
We will suffer in your celebration

Warmup:
Dynamic Stretches and Single Arm Hang KB Snatch

Advanced Workout:

30 Muscle-Ups for time
Post time to comments

or

"Nate"
Max rounds in 20 min:
2 Muscle-Ups
4 HSPU
8 2 pood KB Swings

Post rounds to comments
---------------------------
Modified Workout:
Max rounds in 20 min:
4 Pullups
6 Pushups/or HSPU if able
8 KB Swings

Post rounds to comments
-------------------------
1 Mile run for time!

Post time to comments

Friday, May 21, 2010 WOD

Free 9am Session at Lululemon Athletica...open to anyone!

(The 11:30 and 12:30 sessions will be at the hill and will be the same WOD)

Warmup:
-Dynamic Stretches/Shoulder work
3 Rounds:
10 Pullups
10 Burpees

WOD:
Max rounds in 20 min:
35 Squats
25 Pushups

Post rounds to comments

Compare to May 3, 2010 WOD

-try to beat your old score! This one is so much harder than it seems

Thursday, May 20, 2010 WOD

Strength:
Ring Pushups --- 5 sets of max reps w/ 2 min rest between each attempt

WOD:
"Annie"
(50-40-30-20-10)
Double-Unders
Situps

Post time to comments

(Compare to May 4, 2010 WOD)

-shoulder stretches

Free CrossFit Session Fridays at Lululemon

Free CrossFit session Friday at 9:00am starting this week at Lululemon Athletica. Call or email for more info. This session is open to anyone. KB

Wednesday, May 19, 2010 WOD

Free Self-Defense Session at Lululemon at 6:45pm!

Call or email for details.

Warmup:

3 Rounds:

10 Lunges

10 OHS

1 Lap around parking lot

WOD:

(50-40-30-20-10)

Single Arm Swing

Single Arm Press

Post time to comments

-(Penalty for setting down KB is hill sprint)

Tuesday, May 18, 2010 WOD

Warmup:
Handstand Practice
Inverted Burpees
Bear Crawls

Workout:
(21-18-15-12-9-6-3)
Inverted Burpees
Goblet Squat w/KB
400m Run

Post time to comments

Monday, May 17, 2010 WOD

Equipment is in, get ready for a fun week!

Warmup:
TGU and Single-Arm Swings

WOD:
Sled Pull
20 Burpees
Sled Pull Back
20 Single-Arm Snatch
Sled Pull
10 Burpees
Sled Pull Back
10 Single-Arm Snatch

Post time to comments

Ab Circuit!

Saturday, May 15, 2010 WOD

Tillery Park Session!!!
-directions posted Wednesday

Obstacle Course Warmup

100 KB Swings
Partner Drag
75 Bar Thrusters
Partner Drag
50 Burpees
Partner Drag
25 Situps
Partner Drag

Sprint Relay!

Friday, May 14, 2010 WOD

Parkour Parkour!
Video: SF Parkour and CrossFit Marin

Meet at the top of the Radioshack Hill, then its off to the parking garage!

Warmup:
-Parkour tag

Nine Levels of Fun!
5 Rounds for time:
20 Burpees
Climb Down/Climb Up

Post time to comments

(If you want to use the stairs instead of climbing you are of course welcome)

Posting!

I just wanted to let everyone know that I will try to post most of the workout times to the comments each day. It is really important for everyone to see these times and to know what kind of progress is being made. However, I encourage everyone to try to post their own times and to add your thoughts to the comments. Don't forget that you can use the search tool in the top left corner of the screen to look for old workout times and to see how you are improving. I'm proud of everyone and the hard work that has been put forth in the blazing sun this month. We have a great group going, keep it up!
--KB

Thursday, May 13, 2010 WOD

Handstand/Gymnastics practice

-free running techniques
-L-Sit practice

5 Rounds:
10 KTE
20 Squats
30 Pushups

Post time to comments

(strict form on KTE, with no break in each set. Goal is no rest during each round.)

Free Saturday Session at Tillery Park!

11am Free Session is at Tillery Park this weekend!


Tillery Park is located off of Forest Park Blvd. If heading South down Forest Park, turn right when you see a sign that says Berkeley Place...there is also a sign there that says Tillery Park. It is the second to last street before you reach the Forest Park/McCart merge. Please call me if you need help getting there, and be sure to bundle up! We will head over to Central Market afterwards. I know it will be cold, but I promise fun times.


Post your workout wishes to the comments. Doesn't mean we are going to listen, but it's worth a shot.

Wednesday, May 12, 2010 WOD

(21-15-9)
2 pood KB Swing
2 pood Single Arm Power Clean

Post time to comments

Tuesday, May 11, 2010 WOD

Muscle-Up Practice!
--------------------
5 Rounds for time:
30 Burpees
Run

Post time to comments

Monday, May 10, 2010 WOD

Strength:
Dead Hang Pullups...trees are our friends!
5 sets of max reps

Post reps to comments
-----------------------
Workout:
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders

Post rounds to comments

Compare to November 23, 2009 WOD

Saturday, May 8, 2010 WOD

Free Session at Arlington Heights track at 11am!!!
4501 West FreewayFort Worth, TX 76107

-I will offer scaled versions of this workout
-All are welcome to this session
-Feel free to join us at Central Market after the fun

"Murph"
For time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Post time to comments

-mix up pullups, pushups, and squats as needed
-Ex: 10 rounds of 10 pullups, 20 pushups, 30 squats

Friday, May 7, 2010 WOD

Warmup:
-Elevated Handstand Practice
-Elevation run

Workout:
For time:
Partner Drag Uphill
21 Burpees
Partner Drag Uphill
15 Burpees
Partner Drag Uphill
9 Burpees

Post time and partner name to comments
---------------------------------------------
150 Double-Unders

Post number of sets to comments

Thursday, May 6, 2010 WOD

"It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman." - Greg Glassman

Warmup:
-Dynamic Stretches
-Wall Climb
-Martial Arts Drills
-------------------
Workout:
Tabata Box Jumps
150 Situps

Post number of sets required to acheive 150 situps
----------------------------------------------------
Stretch!

Wednesday, May 5, 2010 WOD

Video: Highgear demonstration

another one...here

-Equipment coming soon at Brandt Fitness & Self Defense

Warmup:
-Handstand practice with partner
-15 Bridges (hold for 5 sec)
-----------------------------------

"J.T."
(21-15-9)
HSPU
Ring Dip
Pushup


Post time to comments
-----------------------------------
Tabata Sprint Uphill
-8 Rounds
-Slight mod...10 sec run/10 sec squat hold/10 sec rest

Tuesday, May 4, 2010 WOD

-Might want to bring a towel today for situps!

Warmup:
3x
5 Rotations
10 OHS
15 OH Lunges
Run 1 Lap
-------------
Skill:
-Handstand practice with partner
-3x 20 yard uphill partner drag (will be in a wod this week)

-Video: Spealer does Annie in 4:33
-----------------------------------
Workout:
"Annie"

For time:
50-40-30-20-10
Double-Unders
Situps

Post time to comments

Monday, May 3, 2010 WOD

Warmup:
-Dynamic Stretches Upper and Lower Body
-Partner Wheelbarrow (20-15-10)
------------------------------------
WOD:
from May 8, 2004 of the main site...

Max rounds in 20 min:
35 Squats
25 Pushups

Post rounds and fractions of rounds to comments

-shoot for at least 10 rounds

Saturday, May 1, 2010 WOD

Meet at bottom of the Radioshack Hill for the warmup!

Start at the top of the hill, finish burpees at bottom, return to the top...

For time:
50 HSPU
75 Box Jumps
100 Situps (facing uphill)
75 Squats
50 Burpees
Run back to starting position

Post time to comments

-sub for hspu is an elevated pushup in a v-shape.
-shoot for under 20 min!
--------------------------
Mod is...
25 HSPU/mod-hspu
50 Box Jumps or Step-Ups
75 Situps
50 Squats
25 Burpees

Big News for Downtown CrossFit!

Classes will continue next month for Downtown CrossFit!

We will be having regularly scheduled workouts at the bottom of the Radioshack Hill/Trinity Trails (Near the intersection of Radioshack Cir and W Belknap St/Burnett St N). I am charging $50/person for unlimited training for the month of May. This rate of course will increase when I am in my permanent location. The schedule on the website has been updated and we will be meeting at the hill at those times. I will also be hosting free sessions at Lululemon Athletica's Fort Worth showroom in the near future. I hope everyone is excited, there are big changes ahead. Downtown CrossFit will be changing names in the near future and I will keep everyone updated along the way.

Saturday

11:00am

Free workout for anyone

Details for May will be provided