Metcon

WOD

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. 

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Front Squats 3x5

WOD

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

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Comments

Darin Deaton commented on 29-Jul-2010 09:40 AM

Great example by Dustin of "triple extension" of the hips, knees and ankles, finishing in the pull! D

Michele Deaton commented on 29-Jul-2010 10:27 AM

Front Squats - 55,65,75,85,90. WOD - 18:54 with 14# WB

Chad Caussey commented on 29-Jul-2010 02:15 PM

Front Squats: 95,135,185,205,225 and then 135 X 8; WOD- Had no Medicine Ball; 17'19" doing 30,45 & 60 Air Squats.

Corey Doyle commented on 29-Jul-2010 06:44 PM

Core strengthening, light front squats, deadhang pullups, pushups

Elisabeth Roper commented on 29-Jul-2010 09:17 PM

FS-5X5- 65/75/85/95/95- WOD 10# WB= 15:50.

Troy Landrum commented on 29-Jul-2010 10:24 PM

Front Sqts: 95-115-130-150-175(1f)(PR). Metcon: 16:32, luv me sum rowin! Great work 5:00 class.

Doane commented on 29-Jul-2010 10:30 PM

FS - 185-185-185-190-195 ---- 3 Rounds for time of Row 800 meters, 95# power cleans 15,20,25 reps - 18:40

Athena Lee commented on 29-Jul-2010 11:09 PM

FS: 95-115-125-135-145(1) (PR) Metcon: 16:20 with 10# ball. 5pm class killed it!

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Overhead Press 5x5

WOD

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! 

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Comments

Clint Stimson commented on 28-Jul-2010 12:50 PM

ATO2: endurance WOD stn bike.

Peter Dyer commented on 28-Jul-2010 12:50 PM

Good Class this morning! OH Press: 75-85-95-135(3)-135(2). The first 3 sets were cake so I tried to make a big jump. I got a few reps out but failed on sets 4 and 5. Metcon-7 rounds plus 18 KBS swings...what a burn. 2 more swings and I would have gotten 8 full rounds. 158 KB swings will definitely take it out of you.

Tina Neuwirth commented on 28-Jul-2010 02:12 PM

Wow, Pete, awesome number on the metcon! Today we did the DL we missed the other day 5x5: 105-125-145-155-175. Then the metcon from today, but I subbed DUs for box jumps since I am not jumping right now: 5 full rounds. Still trying to scale back but having a little bit of a hard time with it. Felt ok today on the DLs though. Have a great afternoon, PM crew!

Reed commented on 28-Jul-2010 07:31 PM

OHP: 85,95,105,115,125(3) AMRAP 4rds plus 4kb swings. This for sure killed me. My low back was shot and I swear I didnt think I was going to be able to swing those last 4 KB. I think my low back stress means I was doing it wrong.

Michele Deaton commented on 28-Jul-2010 07:57 PM

OHP:55,55,60,60,65(3)Was a little ambitious to start with 55# since my one rep max is 70, so I didn't go up much. Worth the repetition, though! Got distracted and ran out of time for the Metcon. Looked like a good one, I'll have to catch later!

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Metcon

WOD

For Time;
400 meter Run
L Pull-Ups 20 reps
400 meter Run
Sit-Ups 30 reps
400 meter Run
GHD Hip Ext 40 reps
400 meter Run
Squats 50 reps
Post time to comments / Compare to 8-14-2009

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Comments

Tina Neuwirth commented on 27-Jul-2010 07:41 AM

Took a day off yesterday...just wasn't feeling it! Back at it today. Bench press 3-3-3-3-3: 45-55-65-75-95(2) + 1 95 w/ assist. Then the metcon from yesterday, 3 rounds 12 push ups, 8 lunges w/ 25#: 1:53. And because of all the discussion, I'll be specific, I used a dumbell and balanced it behind my neck, did walking lunges, and only turned on my last set so I could get back to the clock to see my time. Have a great day everyone!

Clint Stimson commented on 27-Jul-2010 12:04 PM

Candy:31:24 . Scaled the pull-ups. Last round of push ups killed my time.

Michele Deaton commented on 27-Jul-2010 06:20 PM

Well, I almost didn't come today due to a headache, but I'm sure glad I did. Metcon - 15:11-scaled L-pullups with blue band and leg raises. Pretty proud of my time considering it's only 4 seconds slower than a 15 yr old State track and cross country athlete! Now, if I could only stop pouring sweat!!!

Bret Friedrich commented on 27-Jul-2010 07:08 PM

Had to change my WOD a bit since I am in DC this week...400 m run, 40 push ups, 400 m run, 30 sit ups, 400 m run 40 more sit ups and 400 m run 50 squats - 14:14 and like Michelle, still sweating!

Corey Doyle commented on 27-Jul-2010 08:17 PM

worked on getting core stronger. 20 min of core exercises then 5 sets of overhead squats. 15 with 75#, two sets of 15 with 95#, then two more sets of 10 w/ 95#. Working on form so I can kill it when the back heals. Then Tabata squats, 20, 20, 20, 20, 19 or 20?, 19, 19, 19.

Troy Landrum commented on 27-Jul-2010 08:29 PM

Metcon - 14:18. Almost 2 minutes better than last years time. Nice work Corey on the tabata sqts...that is smokin fast!

Elisabeth Roper commented on 28-Jul-2010 03:09 PM

CFFTW from Aug 21- rd 1: 105Dl 15 reps/65#HPC 12/75#FS 9, 2nd 95#DL/55#HPC/75#FS, 3d 85# DL/55#HPC/65#FS- 8:58. mentally was not ready. kept scaling down. Still doing far more work than a year ago. Will redo this soon. Good comparison. Way to go Michele - can definitely see how much you have improved.

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Deadlifts 5x5

WOD

Deadlifts 5x5

Rest

Three rounds for time of 

Push-ups 12 reps

Lunges 8 reps ea leg 45/25

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Meredith after Zoi-Sport WOD!

Check out the What is CrossFit video here on the home page!

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Comments

Michele Deaton commented on 26-Jul-2010 07:41 AM

There's my cutie! So proud of my baby girl!

Peter Dyer commented on 26-Jul-2010 09:30 AM

Way to go to Cesa this morning! He killed the dead lifts. I'm pretty sure thats all they trained for in the Army. 185-205-225-225-225(3). Someone needs to strengthen their lower back...this guy. No worries. I will most definitely school him tomorrow on the trail run. We are going to be out at Eagle Mountain Park @ 6:45 in the am if anyone is interested in joining.

Cesa Ortiz commented on 26-Jul-2010 05:08 PM

Deadlift 225-245-275-295-300 (4 fail). Apparently 5 pounds was the straw that broke Cesa's Back. Thanks for the encouragement Pete, it's funny because I was in fact in a special ops dealift unit, but I can't discuss details. I look forward to you crushing me on the run, and go ahead and take off without me, we both know if you fall in a ditch I can always deadlift you out of it when I finally get there.

Cesa Ortiz commented on 26-Jul-2010 05:10 PM

Anyone who wants to run tomorrow feel free to show up at Eagle Mountain Lake park at 6:45. Apparently Pete will be putting on a clinic...unless Terra shows up.

Reed commented on 26-Jul-2010 07:32 PM

DL: 185,205,225,245,265 PU and Lunges: 1:38 I have to say I was proud of myself for this time. I have been eating much cleaner (thanks to help from D-man) and trying to push myself harder in the workouts. I must also say as sissy as it sounds my feelings were hurt that my reps and form were questioned to the point that math was done to try and prove that I didn't do what I said I did. Just so everyone knows I did. The workout is already scheduled to be done again next week and I'm sure I will be under a microscope. Well make sure the microscope is in focus because I'm gonna do it faster.

Andrea McElroy commented on 26-Jul-2010 07:59 PM

DL - 115-125-135-145-155 could have gone heavier but ran out of sets :) WOD time = 2:43 not bad but when you are next to Reed who KILLED it I looked like I was in slow motion. Don't worry Reed I've got your back you LOOKED AWESOME and really fluid out there!!! Have to give props to Michelle D she had great form on her DL's and gave a great time in the WOD keep up the good work Michelle!! It helps me to workout with great people like these :)

Dan McElroy commented on 26-Jul-2010 08:02 PM

DL: 185, 205, 225,245, 265 I think my group could have when a litle heavier. WOD time of 2:25, satisfied with that for now. Reed you smoked it. Troy, Charlie and Todd were all under the 2:00 mark to, it was AWESOME!1 Great jobs guys.

Elisabeth Roper commented on 26-Jul-2010 08:25 PM

DL 105-115-125-135-145(F)-125. WOD 2:46. Kimberly achieved her objective. She beat my patootie.. but so did everyone else heehee.Great job all you pushup machines cuz it sure wasn't the lunges that was hard.

Darin Deaton commented on 26-Jul-2010 08:58 PM

WOD-225-285-315-325-335 2:02 Ok,let's set the record straight. Reed's time was 100% legit! One of the things that is different about CF is that every WOD has been analyzed prior to putting it out in front of the athlete. During the programming of a WOD we look at the time domain, work capacity, movement, etc... We know the time domain prior to you doing it! This is why we're different. It is why you are paying for what we provide, results. Or we can be like every other, non-evidenced based trainer out there. The time domain on this WOD was analyzed when Clayton and I did it earlier in the day and the math put on the board. So, when every afternoon athlete beat every morning athlete, it got me wondering, why? Again, that's what we do, we use science to train! After doing the WOD again in the back yard, we figured it out. The movement in the box is more restrictive and takes more time than movement that is linear and with fewer turns in the back yard. Also, Clayton and I had done the lunges as stationary alternating. So, guess what, now we have figured out a way to make lunges even harder and require more capacity! Isn't science great! No doubt about it, Reed and Charlie both still smoked the morning class. The race is on...Coach D

Troy Landrum commented on 26-Jul-2010 09:05 PM

Deadlifts 135-165-195-215-225(2F). Metcon 1:49. PM group...I guess a few of us will have a huge bulls-eye on our back next week when we do this metcon again. Should be fun!

Michele Deaton commented on 26-Jul-2010 09:08 PM

Dead Lifts - 85,95,105,115,125 Still babying my low back. Metcon - 2:42 powerful, short and sweet! Did the stationary lunges thinking that would be faster, but apparently I was mistaken! Definitely turned my quads to Jello!

Corey Doyle commented on 26-Jul-2010 09:54 PM

Way to go Reed. I did this in my backyard in 1:59. Didn't have a 45# plate so I stacked a 25# and two 10#. 3 turns with each lunge set just to stay on the patio and out of the mud. Yes, it added a few seconds but not many. Plus I didn't do deadlifts prior. You smoked that one Reed.

Pam Cox commented on 26-Jul-2010 10:23 PM

Great job everyone! Reed, you and Charlie smoked it and T-Roy was right behind. What speed you guys have! DL-105-125-145. Stopped after 3 sets, still nursing ripped hands from Saturday's WOD. Metcon-2:07, short and sweet and powerful for sure Michelle. Ok Cesa, get your running shoes on! Need you to represent in the run, there's no deadlifting on the PT test!! Great job on the DL though!!!

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Rest Day

Rest Day

New Member, Shelley Bridges, wake surfing with her newly found CrossFit capacity. We were joking that after only three days of CrossFitting she is already doing things she had never done before! But then again, she already says she feels stronger. Maybe there is something to that...

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Michele Deaton commented on 25-Jul-2010 07:37 AM

Way to go, Shelley! Watching her determination to get up on that board was inspiring! Only took a few tries, too! There must be something to all that "mind over body" talk that Dman preaches, huh?

Joe CrossFitter commented on 25-Jul-2010 06:54 PM

WOD was great! Go CFFTW!

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Open Gym

Open Gym

Choose a previous CFFTW, mainsite WOD or work on specific skills, mobility...

"Murphy" (scale to allow finishing in a time domain of less than 35-40 min)

1 Mile Run

100 pullups

200 push-ups

300 squats

1 Mile Run

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After Seven....

"About Time"

I started CrossFitting almost 2 1/2 years ago. During the time between now and then, I have gradually improved my capacity, changed my body composition and met many goals. But there was one elusive goal, that at one point earlier this year, I was agreeable to admitting defeat too and move on. I had not been able to overhead squat or snatch with loads that were consistent with my overall strength capacity. After much contemplation and evaluation, I realized that my greatest weakness was my mobility and flexibility. So, I set out on a pilgrimage to improve it. I would stretch, stretch, stretch and still feel limited in my results. I finally read Thomas Kurtz's book, "Stretching Scientifically," and began to use his methods and skills that I had learned as a PT. 

Yesterday I finally reached my goal! One of the measures of a higher skilled athlete is an Overhead Squat at body weight or greater. Yesterday's WOD, OHS 5x5, 95-125-145-165-185(3f)! So, 2 reps at 185 overhead, I'll take that! The moral to the story is this,if you want it bad enough don't quit, find a way! Be realistic with yourself, develop a plan and accountability to another person, and be consistent. Good luck in your own pilgrimage to reach your goals, and whatever you do, don't quit!

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Comments

Elisabeth Roper commented on 24-Jul-2010 07:18 AM

Thank You Dman and congrats on your own accomplishment.One of the things I have benefited from CFFTW is being able to articulate my fitness goals and having accountability to my coaches and myself for them. (love the feedback you give and suggestions improving techniques.)Appreciate the wisdom from the BOX !

Clayton Martin commented on 24-Jul-2010 11:03 AM

Great work D!! That is what we train for, improvement in all areas of physical and Mental capacity. Quality of Life!

Elisabeth Roper commented on 24-Jul-2010 01:19 PM

Scaled Murph- 1m run 50/100/150 1m = 33:50. Push up ate my lunch. Red band pull ups. Ranae killed it with 26 something. Chad and David killed it too! Renew Goal - Do murph as Rx'd soon!

Pam Cox commented on 24-Jul-2010 05:15 PM

Thursday WOD: 12' AMRAP-5 burpees, 5 toes/bar, 5 push press (60#), 5 pullups(red band). 7 rds + 2 toes/bar and and two hands of ripped skin! OUCH! Great job D, way to keep pushing and reach that goal!

CANDACE MOBLEY commented on 24-Jul-2010 06:09 PM

On a ride along with a cop friend today. We did a pretty little workout at lunch today. 3 rounds:1min intervals with a 1 minute rest between rounds 1. 45# thrusters 2. 20" box jumps 3. Push up 4. Double unders 5. Calorie row Score was 203. I'm tired!!! Good job coach D! Each and every person at the box inspires me to better myself in every way possible. Have a good wkend!

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Front Squats 5x5

WOD

Front Squats 5x5

Rest

10! - Pull-Ups & Sit-Ups

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Brooke, Emily, and Meredith working in Zoi-Sports!

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Comments

Peter Dyer commented on 23-Jul-2010 08:02 AM

Well...it was like old times this morning. It was nice getting some one on one personal training from Coach Tina! Front Squats: 165-185-205-225(4)-225(2)-205(3) it all felt heavy this morning. 10!-6:20 (GHD) I did opted for GHD instead of the abmat at Tina's recommendation.

Tina Neuwirth commented on 23-Jul-2010 08:25 AM

So I guess everyone is scared of King Pete now? Great work this AM, Pete. Some of you might want to come back to the AM class, because he might get tired of my undivided attention! I agree, Pete, everything felt heavy this AM. I was going to try to max my clean before I can't do that anymore, but I decided pretty quick that was not going to happen. I did not even get to my previous max. Cleans: 75-105-105-115(f)-115(f)-115(f)-105. FS 5x5 (also felt heavy, so I just stayed w/ the same weight which normally would be very light for me): 125-125-125-125-125. Then the metcon, subbed GHD hip extensions for sit ups since I am not doing those right now: 6:04. All pull ups were unbroken though...and I have a rip on each hand to prove it! Have a great weekend everyone!

Pam Cox commented on 23-Jul-2010 11:46 AM

I missed you guys this morning! I had planned on being there but I have had a couple of late nights with softball and a meeting and just couldn't bring myself to leave my bed that early. Sorry I missed you Tina, I will see you soon though! Hope you are feeling well. See everyone tonight.

Michele Deaton commented on 23-Jul-2010 05:50 PM

Low back issues today so I was really frustrated I couldn't go heavier on the front squats. FS-65,75,85,85,85. 10! - 5:55 JPU

Robbie Courtney commented on 23-Jul-2010 08:15 PM

FS-95,115,135,155,175 (Personal Record) Thanks Coach D for the great Front Squat tip. Amazing how pushing my elbows up as I'm going down made ALL the difference. 10! - 5:02. Also Ran a 5k Trail Run with The Ropers and Clint. Ran in 35 minutes and "some change". Air this morning was thick and humid.

Pam Cox commented on 23-Jul-2010 09:45 PM

FS-75-85-95-105-115-125(4). Had energy tonight so pushed the FS a little bit to max. 10! 6:04, blue band. Somewhere along the way I lost count and did an extra round I think.

Peter Dyer commented on 23-Jul-2010 09:50 PM

Way to go Robbie! Way to push yourself. It was great meeting you at the games. Did you run at Eagle Mountain Park? Cesa introduced me to that place this week. I think we are gonna make it a Tues. Morning routine @ 645am.

Corey Doyle commented on 23-Jul-2010 11:03 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey Doyle commented on 23-Jul-2010 11:04 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey Doyle commented on 23-Jul-2010 11:04 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey Doyle commented on 23-Jul-2010 11:05 PM

oops..... maybe one more time for emphasis....I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

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Metcon

WOD "5"

AMRAP in 12 minutes of 

5 Burpees

5 Toes to bar

5 Push-Press/Jerk 135/75

5 Pull-Ups

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Being different ain't all that bad...CrossFit, America, Ted Nugent, Freedom, Opportunity...We are different.

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Troy Landrum commented on 22-Jul-2010 07:25 PM

Metcon - 7 rounds + 2 push-press @ 105#. Nice work Charlie. The Nuge rocks!

Peter Dyer commented on 22-Jul-2010 07:58 PM

Definitely a must see! Fast forward the end of this video. This was a team WOD @ Bayou City Crossfit in Houston. This was a year ago and my first crossfit experience. Not only did I vomit but I went right back into air squats. I think it was meant to be. http://vimeo.com/m/#/6336693 This was the WOD by the way: WOD: Team Trevop Plus 08/29/09 100 - Burpees (25 per person) 200 - Box Jumps (50 per person) 300 - Pull Ups (75 per person) 400 - Push Ups (100 per person) 500 - Sit Ups (125 per person) 600 - Air Squats (150 per person) 60 min. Time limit

Clayton Martin commented on 22-Jul-2010 08:40 PM

Today was very humbling. I wanted to quit a wod. "Seven" was the name. D pushed me through, Thanks brother. I finished 42min later. Just what I needed:))

Clayton Martin commented on 22-Jul-2010 08:41 PM

And the "Nuge" rocked the house. Uncle Ted is too cool.

Michele Deaton commented on 22-Jul-2010 10:57 PM

"5" - 6 rounds plus burpees and 3 toes to bar - 55# push press.

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Power Cleans

WOD

Dynamic flexibility of most limited area

Power Cleans 5x5 (pull from ground with consistent back angle, extend hips, fast elbows, solid receiving position on shoulders)

Rest

Tabata Wall Ball 20/14

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Coach Miles giving Zoi-Sport athletes instruction!

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Comments

Tina Neuwirth commented on 21-Jul-2010 02:37 PM

PC 5x5: 65-75-85-95-95. Stopped at 95 to work form. Tabata WB: total 101, low 11. That was a good one!

Pam Cox commented on 21-Jul-2010 03:40 PM

PC 5x5: 65-65-70-75-70. Didn't get to the Tabata wall ball this a.m., had to get to work. Felt good to be up EARLY!

Darin Deaton commented on 21-Jul-2010 07:08 PM

WOD-"Seven" hero wod, 36:26 rx

Reed commented on 21-Jul-2010 09:43 PM

PC: 75,85,95,115,135 Tabata WB:8 I really wanted to work on form tonight so I focused on fast elbows and receiving the bar. I stretched my wrists for longer before I started and that seemed to really help. I am very impressed with the strength of some of you guys. [and girls] Good job to everyone tonight!

charlie fisher commented on 21-Jul-2010 09:53 PM

PC: same as Reed-great form Reed, hope to get fast elbows like you some day. Tabata WB: 12

Doane commented on 22-Jul-2010 11:04 AM

Power Cleans: 135-165-165-175-180

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