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."