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Archive
Weighted Pull-Ups
Tuesday, March 16, 2010WOD
Weighted Pull-Ups 5x5
Rest
4 Rounds for time of
Wall Ball 20 reps 20/14
Box Jumps 20 reps
Run 800 meters
Post time to comments
Posted by: Darin Deaton
Split Squats
Monday, March 15, 2010WOD
Split Squats 8x3
Rest
4 Rounds for time of
Shuttle Run
Power Snatch 75/45 6 reps
Ring Push-Ups 12 reps
Post time to comments
Brady doing some heavy Power Cleans in a WOD!
Posted by: Darin Deaton
Rest Day
Sunday, March 14, 2010Congrats to Christie, Paige and Kimberly for solid movement in the Gymnastics Skill Workshop!
All three of these ladies have a solid handstand to show off during WOD's!
Check out the gallery for pics of the Gymnastics Skill Workshop
Also check out the Endurance Blog for recent changes and posts of race results for some of our athletes. We now have a calendar for race events that our athletes will be competing at.
Posted by: Darin Deaton
Clean Pulls
Saturday, March 13, 2010WOD
Clean Pulls 3x5
Rest
AMRAP in 20 min
Run 800 meters
Tire Flips 10 reps
Box Jumps 20 reps
Post rounds to comments
Posted by: Darin Deaton
Sit-Ups, Ground to Overhead Lift
Friday, March 12, 2010WOD
For time complete;
20-15-10-5-10-15 reps
Sit-Ups
Ground to Overhead Lifts 65/35 (move weight from floor to overhead using any lift with correct form)
Post time to comments
After working with our classes yesterday, it was apparent that many athletes that have not sprinted in the past, have ever learned sprint techniques such as the arm -leg rhythm, digphaze or XLR8 phaze. See this video to learn a little more about sprinting. You might be asking, what value is there for me to sprint in my training? Sprinting in various types of movements at maximum efforts has been shown to increase hormonal production for androgenic growth of muscle. It also develops power in the hips and upper body and improves anaerobic and aerobic capacity. (the language in the video does no represent the views of this blog)
Posted by: Darin Deaton
Run Fast, Push
Thursday, March 11, 2010WOD
Run 6 x 100 meter intervals
Rest
Max rep Push-ups
Post times and reps to comments
That's a lot of balls!
Posted by: Darin Deaton
Wall Ball, Push Press, L Pull Ups
Wednesday, March 10, 2010WOD
AMRAP 10 min
Wall Ball 15 reps 20/14
Push Press 10 reps 95/65
L-Pull Ups 5 reps
Post rounds to comments
Posted by: Darin Deaton
Intervals
Tuesday, March 09, 2010WOD
Three rounds for time of
Checkout this post on Mark's Daily Apple!
Row 400 meters
Back Squats 8 reps 185/135
Run 400 meters
Rest 1:2 in between rounds
Post total time including rest period
"Those who can't go forward, pull us back..."
If you have interest in doing the Spring Mud Run, please contact our office by tomorrow. We are needing to put together teams and coordinate who is running!
Check out the food blog, hehe!
Posted by: Darin Deaton
Power Clean & Jerk
Monday, March 08, 2010WOD
Five rounds for time of
3 Power Clean and Jerks (70% of 1 RM)
6 Wall Balls 20/14
9 Pull-ups
Rest
Row 750 meters for time
Post times to comments
Exhausted from Angie!
Check out the new CrossFit Endurance Link on the left hand column by clicking on the ATO2 logo! This will be portal for all things endurance oriented, running, cycling, swimming, etc.... Also, keep your eye on the pic gallery as new ones are being added each week! Have good one today.
"I would rather have the efforts of one passionate hungry person, than the efforts of 100 satisfied people..."
Posted by: Darin Deaton
Rest
Sunday, March 07, 2010Rest Day
CrossFit Fort Worth Endurance Team's 1st Triathlon Competitors
12th Place in 30-34 and 40-44 Age Classes
Coach Clayton & Darin, and #1 Cheerleader Missy
Expanding our Horizons
Whether you are a world class athlete or just an athlete that wants to look good and be fit, expanding our horizons has a powerful affect. The very spirit of CrossFit training philosophy is to be generally physically prepared (GPP).
This does not necessarily mean that we can be the best at all, but more importantly that we excel at what we are best in, and also expand our capacities into athletic arenas where we know we might struggle. It is this struggle, the experiencing of the new, and the test of the unknown that does something to your sense of self and capacity that no other venue can do! It is easy and comfortable to do the same thing, be tested by the same regime, and not consider the new, but it is "best" to test your own sense of capacity and who knows you might find a new passion.
Why I waited so long to try a triathlon, or many of the other things that I have recently experienced, I don't know? But one thing I do now, there is no better time than the present. And the present is now! So, go out and have yourself some fun and test your capacities and boundaries. You just might find that you like it...
If you compete in an event, we want to know about it. Also, if you have an interest in training in our ATO2 CrossFit Endurance Program, drop us a line.
Posted by: Darin Deaton
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