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What's New @ CFFTW!
KRAV MAGA COMING SOON! 28-Jul-2010
KRAV MAGA Self Defense Classes coming soon! This is a great wa..2010 BOX GAMES! 17-Jul-2010
CrossFit Fort Worth - 2010 Box Games You won't want t..Calendar of Events
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Metcon
Friday, July 30, 2010WOD
21-15-9 of
Power Snatch 95/65
Double Unders
Pull-Ups
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Stretching and Mobility after WOD
Tactical Self Defense Classes starting in August! For more information, click on the logo and learn about how Krav Maga can improve your fitness and self defense. Contact your coach if you're interested and be put on the registration list. Classes will most likely be Monday night after the 6:30 WOD and Saturday mornings.
Front Squats 3x5
Thursday, July 29, 2010WOD
Front Squats 3x5
Rest
3 Rounds for time of
Row 800 meters
Wall Ball 20,30,40 reps 20/14
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Dustin, Owner of CrossFit Solus
Thanks Dustin for training with us and judging at our Box Games
Overhead Press 5x5
Wednesday, July 28, 2010WOD
Shoulder Mobility
Overhead Press 5x5 (focus on an active shoulder with external rotation of the arm and the shoulder blade down and back)
AMRAP in 8 minutes of
Box Jumps 10 reps 20"
KB Swings 20 reps 1.5/1 pd
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C-mart giving coaching tips!
Check out this new blog format! This thing is awesome. Go to the top of the homepage here and you will see listed the CrossFit WOD, Endurance WOD and Nutrition blog. Click on each tab and it scrolls from the home page without going to another page. Also, try the new search bar! We have also added a new calendar search function when you click on the permalink to look at archived blogs. Once in the archived blog area, there is a calendar on the top right of the page. Click on the date you want and bam you are on that date!
TIme Trial T11
Thursday, July 29, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports.
Cover as Much Distance as Possible
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min
Post distances to comments10x30 sec sprints
Tuesday, July 27, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 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.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
5x Intervals
Saturday, July 24, 2010WOD
2-3 hours after completing the WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
6x3 min Alternating Rest
Thursday, July 22, 2010WOD
2-3 hours after completing the WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals
Vegan Bakery
Thursday, June 17, 2010http://www.babycakesnyc.com/
Great recipes for healthy choice treats!
Quitting Grains?
Wednesday, June 09, 2010Check out this great blog on Quitting Grains!
http://www.marksdailyapple.com/how-to-quit-grains/
Processed meats linked to Heart Disease?
Sunday, May 30, 2010Check out this article on the results of a study linking processed meats to Heart Disease. This makes me think twice about eating processed meats!
Training Nutrition and Recipes
Tuesday, April 27, 2010
Here are some great over reaching concepts on general good nutrition principles to support training. Also, look at the Nutrition for Dummies section for some good points on nutrition. These hints are based off a zone style diet model and lean more toward a slightly higher carbohydrate intact than a paelo diet.
Read the link, http://www.gotrimax.com/TriMaxNutrition.htm
Quick Breakfast Shake
1 cup nonfat plain yogurt [2 P, 2 C]
2 oz. protein powder [2 P]
2/3 cup orange juice [2 C]
1-1/3 tsp. canola oil [4 F]
light drizzle of honey
Instructions:
Combine ingredients in blender. Blend for about 30 seconds. Serve in a tall glass.
Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat
Dining out and Bad Fats!
Tuesday, April 06, 2010http://www.proteinpower.com/drmike/lipids/dining-out-and-bad-fats/
Cocoa Snacks
Thursday, March 25, 2010Check out these Cocoa Snacks. Got to try these out! We are working on getting the Recipe book online. Keep the faith, it will happen.
http://www.marksdailyapple.com/cocoa-and-coconut-snacks/
"Crap"
Tuesday, March 09, 2010Is CrossFit for Me?
Are you tired of the same routine...Have you stopped seeing an improvement in your performance...Are you achieving your fitness goals...Do your workouts lack intensity...Are you tired of trainers that lack the knowledge needed to help you meet your goals? Then CrossFit is for you!
Schedule
Mon 5:45am & 5:30pm, 6:30pm
Tues 7, 8:30am Ladies Only, 4, 5:30pm
Wed 5:45am & 5:30pm, 6:30pm
Thurs 7, 8:30am Ladies Only, 4, 5:00pm
Fri 5:45am & 5:30pm, 6:30pm
Sat 8, 9, 10am Open Gym
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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