Snatch Pulls

WOD

Snatch Pulls 5x5  (Catalyst Athletics Snatch Pull Demo Video)

Good Mornings 3x10 (maintain proper low back extension posture through movement)

100 Push-Ups for time

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Tina Neuwirth commented on 21-Jun-2010 12:58 PM

Redid a WOD from April: 5 rnds 10 one-arm DB snatch (20% BW = 25#), 5 dips, 10 single leg scales (25#): 5:50. Beat my previous time by 15 secs. And that WOD was just in April! It's cool to see improvement!

Troy Landrum commented on 21-Jun-2010 07:39 PM

No time for a WOD today, but I did the 100 pushups in 5:15....way too long. I did the first 50 in 1:30 and then crashed from there relenting to singles. Ugh!

Robbie Courtney commented on 21-Jun-2010 07:58 PM

100 Push-Ups not as easy as I thought. Reed SMOKED with an impressive 6 minutes and some "change" Took me 8 minutes and 45 seconds. Thanks Brady for the encouragement through the last 20. You helped me focus and "Cut" through them. Coach Matt was very helpful showing me how to correct my BAD posture during the Snatch Pulls. Never knew my back could spaz so much.

Corey Doyle commented on 21-Jun-2010 09:16 PM

100's!! Home wod of 100 back squats w/ 135# for time - 5:54. Paced with sets of 10 all the way through. Held the weight straight through since I don't have a rack. Then 100 pushups for time - 4:03. Paced it with sets of 10 for first 50, sets of 5 the next 20, then sets of 3 the last 30. See everyone tomorrow. Looking forward to being back at the box.

Darin Deaton commented on 21-Jun-2010 11:20 PM

Snatch Pulls-135-165-165-165-185, GM-3x10 95,135,135 100 Push-Ups for time 2:56. Good times! Great effort by all, lots of water tonight and tomorrow.

Pam Cox commented on 21-Jun-2010 11:48 PM

Snatch pulls 5x5, 55-75-75-85-95 Good mornings 3x10, 55-65-75 100 push ups 7:25 Arms are burning from the 100 push ups today and the 120 burpees on Saturday! Great job everyone!

Michele Deaton commented on 22-Jun-2010 07:05 AM

Snatch Pulls - 35,45,55,65,75 Good Mornings - 55,60,65 Pushups(knee) - 4:23 Arms feel like rubber!!!

Terra commented on 22-Jun-2010 03:27 PM

That cake looks yummy! Snatch Pulls: 65,85,95,105,115 Good mornings (I am feeling them today!) 65,75 Then, pushups - 4:45. I did 65 as Rx'd, then 10 knees, then 10 rx'd...the rest was whatever I could do to get to 100!

Athena Lee commented on 23-Jun-2010 10:28 PM

Snatch Pulls: 55-65-65-65-65. Good mornings: 65. Push-ups: 7:56 as RX'd....I think I fell on my face on the last 10-15....

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Power Cleans

WOD

Power Cleans 3x5

Weighted lunges to max 3x10 (ea leg)

Max L-Sits x 3

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Coach Matt doing heavy pull-ups!

"It is resistance that creates freedom of movement...think about it"

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Tina Neuwirth commented on 11-Jun-2010 10:12 AM

Matt that looks like fun...guess the vest wasn't enough for you, or maybe you just like the man jewelry! :) Good work to the AM crew...Jimmy and Don are almost done with On Ramp and ready to join the class! That will help, since poor Pete seems to be the only one who likes to get up early anymore! :) Good work this AM Pete. Better movement is going to explode into much improved weight very soon! I did the weighted lunges: 50#-70#-106#. Then L-sits: 35"-25"-18". Hip fatigue definitely affects those L-sit times! Good luck PM crew!

Erin Brown commented on 11-Jun-2010 10:35 AM

This one looks fun. Sorry to bail this week. It has been crazy at work and I couldn't get there. I had a nice rest and recovery time! Ha! I'll be back Monday.

Tina Neuwirth commented on 11-Jun-2010 02:00 PM

Erin, glad to hear from you! See you Monday! WOD #2 today: weighted pull ups 3-3-3-3-3: 6#, 8#, 10#, 12#, 14#. I think that is a PR. I also tried the 22# vest and did get up there 3 times but not quite chin above bar. Also ran 1 mile for time (but it was not supposed to be all out...though Lance had a different idea on the way back!): 7:26.

Corey Doyle commented on 11-Jun-2010 07:01 PM

Power cleans - 135-145-155-165-175 and two more at 175 for practice. Lunges - 70-113-152. L-sits - 20, 16, 12 I think.

Robbie Courtney commented on 11-Jun-2010 09:27 PM

My BUNS are Burning!!! After the Power Cleans I thought it would be cool to weigh myself down with 116 lbs. Halfway through the 2 round I felt a cramp trying to ease it's way on my left cheek. Wowzer! Anywho, was able to hold for 28 seconds on my first L-sit. Great workout this evening with everyone!

Troy Landrum commented on 11-Jun-2010 11:45 PM

Pwr Clns: 95-115-135-140-155, Lunges: 82-82-96, L-sits: 23"-22"-20". Those lunges are brutal. Happy Week-end!

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Split Jerks 3x5

WOD

Split Jerks (from behind the head) 3x5

Rest

Three Rounds for time of

Run 400 meters

Split Squats 20 (10 each leg) 45/25

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Candace, new member, works on Deadlift form

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Corey Doyle commented on 06-May-2010 07:56 AM

Yesterday did 5x5 deadlifts - 255-275-295-305-315 then 3 rds of 25m lunges w 45# overhead and 20 pullups - 6:18. This morning I visited crossfit north arlington to get a coworker who lives over there hooked up and did 3 rounds of 10 front squats (115#), 25 double unders, and 10 deadlifts. Had to use the same weight on DL's because they just opened and are limited on equip - 5:24. Should have used 135# for everything but still a good quick wod.

CANDACE MOBLEY commented on 06-May-2010 09:33 AM

Nice pic. ha! Yesterday's WOD. 3 rds of 300m row, 5 knees to elbows, 10 OP 35#. Time:6:48 Felt really good about that yesterday!!! Push push push! "Whether you think you can or you can't, you're right"-Henry Ford

Peter Dyer commented on 06-May-2010 11:15 AM

Back Split-Squats: 95-115-135-155-165. It was rough lowering the weight back behind you after completing a rep. Metcon as Rx'd 45lb split-squats and 400m run at 8:01. I have a training event tomorrow morning so I had to get my 3rd workout in today. Thanks for leaving me hanging Terra. Good Job everyone!

Todd Roper commented on 06-May-2010 03:17 PM

Corey, good picture yesterday! Kinda funny really, the CF North Arlington is nowhere near what we in the Arlington FD consider North Arlington...Been quasi-resting the last couple of weeks, just haven't had that fire in the belly as it were...our yard looks great, though! Functional fitness?

Darin Deaton commented on 06-May-2010 09:08 PM

Great movement and coaching in the box. All you veterans keep helping our on-ramp folks! Did the 2009 Games Chipper today, 26:23 felt much better than the last time I did it, or it did me... Remember to check out the endurance blog.

Troy Landrum commented on 07-May-2010 05:52 AM

Split jerks - 65-80-95-105-115. Yep Pete...lowering that weight behind the head is tough. Metcon - 9:39 w/35#.

Christi Lasater commented on 07-May-2010 12:46 PM

Survived first day of On-Ramp yesterday! Looking forward to tomorrow morning! Thanks for the positive motivation and encouragement in the box.

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Cleans

WOD

Cleans 3x5

Romanian Deadlifts 3x5 (Heavier Progression than last week but maintain proper form at all times)

Rest

Row 4x100 meter sprints with 1-2 min rest intervals (all out max effort)

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Pull Up Frenzy!

Scalability- The ability to modify an exercise or movement to the appropriate individual needs of an athlete to achieve the optimum results.

Intensity-A Relative value of perceived exertion based on the severity of the exercise intervention.

These two terms speak to the value of CrossFit and the knowledge that we have as educated athletes! Our goal should be to scale the exercise to our level to develop the highest level of intensity to produce the greatest results or return on investment. 

Check out the Food and ATO2 Endurance Blogs!

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Comments

Tina Neuwirth commented on 06-Apr-2010 08:39 AM

Bench Press 3-3-3-3-3: 65-85-95(assist x 3)-95(assist x 2)-95(assist x 2). Metcon: AMRAP 5': 3 HSPU, 6 KB Swings (1 pood), 9 burpees - 4 full rounds plus 3 HSPU, 6 KB Swings, 7 burpees. I really wanted that last round! Oh well, next time. Enjoy the warm and windy day! At least there is no running in the WOD.

Corey Doyle commented on 06-Apr-2010 07:20 PM

squat cleans - 135-155-165-175-185, RDL's 135-185-205-225-225, Rows - 17.2-?-16.6, 16.6, 17? set the damper on a 4 the last row and got a worse time. Brady, you are the row king. It seems you make or break your time with first few pulls on 100m.

Christi Dutton commented on 06-Apr-2010 08:49 PM

Cleans: 45-45-55-55-60; RDL's 60-75-80-85-90; Rows-25.3, 24.7, 26.1, 25.7. I think I need a rowing class...I', 2-3 seconds behind everyone else!

brady gunn commented on 06-Apr-2010 09:50 PM

Corey you're right about the start. 100 sprints are just about that maximum effort. Time is deceiving on those, plus it's only 100m so not much merited there for bragging rights. As for row king, I don't know bout that one. We can let the 2k decide that one - you might edge me out :)

Michele Deaton commented on 06-Apr-2010 10:35 PM

Cleans 45-55-60-65-65 Rom. DL 65-75-85-95-100 I'm pleased with those weights b/c last week I used 60# for all three sets of 10. Need more practice on the cleans. 100m row sprints - 23.6, 22.9, 23, 23.6 Us shorties have the hardest time!

Athena Lee commented on 06-Apr-2010 11:47 PM

Cleans: 65-75-85-95-105; RDL: 65-85-95-105-115. 100m row sprints: 23.2, 23.7, 23.4, 23.4.... I think that first pull takes me about 1 to 1.5 seconds...I know that's where I'm losing time. And with such a short distance, everything counts.

Elisabeth Roper commented on 07-Apr-2010 05:36 AM

CLeans-45/55/65/70/75, RDL 75/85/105/115/115 , 3x10 @85#, Row 100M "Crawl"-26.5, 25.6, 24.7, 25.1 had the Row King Brady helping me on the last 3 sets and saw improvement but technique needs major overhaul. Lost at least 2 secs on that first row. DO really like the row Sprint - technique and body awareness

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Cleans - RDL

WOD

Cleans 5x5

Romanian Deadlifts 3x10

Rest

50 Burpees for time

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Calm after the storm!

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Comments

Corey Doyle commented on 29-Mar-2010 07:24 AM

Cleans - 115-125-135-145-165. RDL - 135 all three sets. 50 burpees - 2:06. Fun AM class today. Had some strong numbers this morning from everyone.

Terra commented on 29-Mar-2010 09:11 AM

Love the new membership profile, check it out if you haven't. I am really excited about the new strength cycle we are in! I am sure I will be feeling it tomorrow. cleans: 55, 65, 75, 85, 90 (2-F); RDL 55, 65, 65 - probaby should have gone heavier here but after lunges Sat and trail-running yesterday, I was scared to put too much pressure on my hamstrings. Burpies: 3:02 - the boys blew me away, but I might have been slower had I not been trying to keep up. Love the team atmosphere of CF-FTW. Great group this AM!

Darin Deaton commented on 29-Mar-2010 10:03 AM

We are live on the DFW Mud Run site! Sweet!

Elisabeth Roper commented on 29-Mar-2010 10:28 AM

Terra- beastly numbers on your cleans! You go girl!

Peter Dyer commented on 29-Mar-2010 12:12 PM

Cleans: 115/125/135/155/165. RDL: 135 all three sets. 50 burpees: 2:21. Competition was great this morning. Corey and I both agreed we probably could have pushed the cleans a little harder in regards to weight. Last set should have been 185 till failure. At least the form was good. For the record, I wasn't saying Terra was old enough to be my Mom. Maybe, an older sister, separated by 10-12 years or so...but not old enough to be my Mom :) Anywho, good job this morning everyone! We should be giving the PM crew a run for their money.

Tina Neuwirth commented on 29-Mar-2010 08:35 PM

Wow, Corey, I'd venture to say that you are still the burpee king! That is smokin' fast! Terra, nice cleans! You are already coming up on what I worked for months to get! I just finally accomplished 110 a few weeks ago! Pete, you just got Terra back in class after that comment...are you trying to run her off again? Today I did 1 mile, rest 1:1, than 1 mile. The first one felt pretty good, the fastest I've done in probably a year at 7:26. The goal was not to lose more than a minute, and I struggled and barely made it in 8:26 on the second mile after having to walk a little. I guess I should be happy with the 7:26 and not beat myself up too much about the second one. Next time I'll hold a tighter second mile!

Elisabeth Roper commented on 29-Mar-2010 08:51 PM

Cleans-45-55-65-65(4)-70 ; RDL 70# all 3 sets, 50 burpees 3:28.

Christi Dutton commented on 29-Mar-2010 10:38 PM

Cleans: 45-55-60-65-60; RDL 60# for all 3 sets. Burpees: 5:59. Sucking wind! Paying physically for Vegas excursion last week! Looking forward to boot camp to get me back into the groove!

Michele Deaton commented on 30-Mar-2010 07:28 AM

Cleans-45,55,60,65,60(for form practice) RDL-60# all 3 sets (hammies are tight!) 50 Burpees-5:14 Shooting for under 4 but I guess that's what I get for avoiding burpees!

kimberly mccauley commented on 30-Mar-2010 06:56 PM

Cleans - 45-55-65-75-85 (the last set was hard!) RDL - 45-55-55 50 burpees - 4'5"

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Snatch

WOD

Snatch Power Position, Hang Above Knee 4x4 (2 from each position)

Rest

3 Rounds for time of 

KB Swings 30 reps 2/1.5 pood

100 meter sprint

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Aaron Russell and Friend Chris at the 26 Mile Marker at the Bataan Memorial Death March. This is a 26 mile marathon in boots and ute's with a pack. Aaron was fortunate enough to meet three actual survivors of the march.

http://en.wikipedia.org/wiki/Bataan_Death_March

Check out the new Success link on the navigation bar. We will be adding to it regularly!

We need volunteers to help at the DFW Mud Run, April 11th during 8-2 pm. Come and help cheer on our athletes and help other runners and represent CFFTW. Contact us at the box to be a volunteer.

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Peter Dyer commented on 26-Mar-2010 09:46 AM

Great WOD this morning! It was a battle head to head with Charlie. I checked the site before leaving the house and saw 30 KB swings thinking it was at the usual 1.5 pood. I almost pood when I saw it was 2. Snatch: 75-95-115-110. This is a tough movement for me but towards the end I got the it down. I just kept forgetting to stand at the end. Luckily Tina was there to point it out. Metcon as RX'd - 5:40 Sure missed Mom this morning.

Corey Doyle commented on 26-Mar-2010 07:10 PM

75-95-115-115. Metcon 7:26 w 2 pood.. That was rough but good to do the kb again. Pete your time was crazy fast. Fun to work w a big class tonight.

Tina Neuwirth commented on 26-Mar-2010 08:34 PM

Pete definitely rocked it this AM! Charlie gave a great effort too! We missed the rest of the AM crowd - Erin, Amber, Cesa, Terra. See you guys next time. We did a Darin special this AM: 3 cleans (82% of max, so 90# for me) and 10 burpees, AMRAP in 5 mins. with a goal of 4-5 rounds. I finished 4 just as the 5 minute timer went off but wanted to do 5, so I did it and finished at 6:45. That was a TOUGH 7 mins!

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Cleans

WOD

Power Cleans - Power Position 4x4

500 Meter Row for time

GHD Hip Ext 3x10

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Brian Lee Deadlifting a 400 year old Cannon Ball in Puerto Rico!

The power position is in the second pull of the clean. This is the most powerful pull during the clean. During this phase of the movement there is triple extension of the hip, knee and ankles. This is important for functional tasks like box jumps, kettle bell swings, jumping, lifting and squatting. Who couldn't use more powerful hips, right! 

Here's a good question for you; what body system is most affected by Olympic lifting, 1> neurological 2>cardiovascular 3>Aerobic?

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Comments

Tina Neuwirth commented on 22-Mar-2010 03:47 PM

Today I ran a mile, one mile. We first clocked the distance with my I-phone. Miles and I are both hoping it is wrong, because I sure hope I can still run faster than what I got: 8:26. Miles "only" got a 5:51, which is slow for him too. It hurt more than an 8:26, that's for sure! I kept thinking, Terra runs faster than this for 13 miles!!! Not that I ever plan to be that good, but I thought I could run faster than 8:26. Guess I'll be doing that again soon!

Michele Deaton commented on 22-Mar-2010 07:14 PM

Cleans - 35,45,55,65,70 (did the extra set to see if I could - it was heavy!) 500m row - 2:08 (PR!!! Last PR was 2:25) GHD back extensions Good group tonight - see y'all tomorrow!

Erin Brown commented on 22-Mar-2010 07:25 PM

Cleans: 55,65,75,85 (2, 2fail, 2)--, 500m Row- 2:04, GHD extensions were tough after that row! Lowving our a.m. group!!

Elisabeth Roper commented on 22-Mar-2010 09:19 PM

Way to go Michele! Great pic of you on the Xfit Ladies Bootcamp flier too. I PR'd today on my 500M row w/ a 2:17. Yup. Of course the guys upset the row master (AKA Corey) with some new records! Lots of PRs tonite! Cleans 35-45-55-65- and stopped there. Felt really weak in the arms .. but pretty happy with my pathetic and prophetic rowing.

Elisabeth Roper commented on 22-Mar-2010 09:23 PM

OOOh-pick me!! the system most affected by Oly lifting is #1 neurological... Right? Or is this a trick question and has multiple answers...:-)

Terra commented on 22-Mar-2010 10:02 PM

Send me the flier so I can pass it around. I posted earlier...but the website did some weird stuff today. Great AM group this morning! The guys rocked the rowers...Pete did awesome...way to go man. I am seriously weak on the Oly lifts, but really excited to be working on strength again. 35#, and stayed at 45#. row was 1:59.8. Not sure if this was a PR but it felt fast! Tina...I have heard the phones are not 99% accurate, as my watch says it is. Maybe run the same route again? You are SO much stronger than me...that's my goal...to get stronger :)

Tina Neuwirth commented on 23-Mar-2010 08:09 AM

Thanks Terra. You get stronger, and I'll try to get faster!

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Rest Day

WOD

Rest Day

Snatch Balance Movement at USA Weight Lifting Level 1 Coach Course

The snatch balance progression is used to develop the capacity to get under the bar by pressing your body downward after extending through the hips at the top of the movement. 

Clayton, Matt and I are finishing the Weight Lifting Course developed by USA Wieghtlifting. One of the things that I have become more aware of, is that we have been very fortunate as athletes and coaches. We have had training from the best! Our USA coach, Kyle Pierce not only knew Coach Burgener, but he has also coached world class athletes with him.

I am very proud of our coaches, Clayton and Matt and the way that they represented at the course. Their level of knowledge and practical application of how to teach the lifts, perform the lifts and improve movement patterns, is second to none!

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Split Squats

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Peter Dyer commented on 15-Mar-2010 11:07 AM

Breaking News! There appeared to be a scandal during the AM WOD. A certain athlete, lets just call her "Terra," wasn't quite doing full ring pushups giving her a time advantage over the other athletes. This is the same athlete who "accidentally" put the wrong piece of the orange tag on her show during a race...I'm beginning to see a pattern here...I will keep you updated. Just Kidding! Great WOD this morning RX'd 5:32 Those split squats took a lot out of me. Darin, said it would give us shapely rear-ends...how exciting.

Terra commented on 15-Mar-2010 01:41 PM

For the record...Coach said my pushups were flawless, I am just a perfectionist. Okay, perhaps he didn't use the word flawless...but I am positive that is what he meant by "fine." It must be my time that has Pete upset, 5:08; hmmm, oh I see, it's faster than a 5:32. That must mean I was faster than a boy! So, I don't really need Corey to back me up anymore... But in Pete's defense, my snatch was only 35#. (Wow, I have a feeling Coach D will knock me down a few notches in the next WOD!) Glad to have Amber and Charlie in the group this morning.

Corey Doyle commented on 15-Mar-2010 05:54 PM

Got back from our weekend camping WOD. I will come up with a quick WOD at home and report back. Terra, despite the controversy, I have to say your 1/2 marathon time was awesome. Back when I trained for my one and only 1/2 marathon, and before crossfit, 1:44 was my goal. You are right that hydration is so important. I didn't stop for water and got dehydrated. I felt my body shut down and I had to walk several times in the last 2 miles and lost 6 minutes! I couldn't even walk after crossing the line. Again, awesome job. You are proof that this stuff works.

Corey Doyle commented on 15-Mar-2010 07:56 PM

Home wod- 10 handstand pushups, 30 situps, and 40 squats - 3 rounds for time - 6:46. Could tell I haven't dome hspu's in awhile. That last set was tough. Bad weekend foodwise. Back on the horse this week.

Reed commented on 15-Mar-2010 08:37 PM

Small group tonight but good intensity! Split squats 8x3 25#. I should have went up in weight on the last set but Im still trying to figure out my weights/ability ratio. Power snatch same story, i used 65# but should have used 75#. I was with 'The Beasts' tonight and Im pretty sure they could have used me as their power snatch but I tried to hang with them! 6:17 was my time. Good job everyone! I would just like to say Im proud to workout at CFFTW with such great people and athletes! Everyone involved makes me want to get better.

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Power Clean & Jerk

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Mike Brown commented on 08-Mar-2010 07:57 AM

Good morning. Where is the link to the gallery please? On HBO, check out the Larry Bird/Magic Johnson documentary. Good sports stuff. Have a good day. Mike.

Corey Doyle commented on 08-Mar-2010 08:18 AM

Today's WOD as Rx'd - used 135# - 5:23 750m row - 2:27.9 Quads on fire! Good AM group.

Darin Deaton commented on 08-Mar-2010 10:26 AM

Mike the link to the gallery is the big box in the top left corner of this page with the arrow. Click on that and it will take you to the flicker gallery. D

Tina Neuwirth commented on 08-Mar-2010 01:15 PM

Ok, I had to feel everyone's Angie pain, so today was Angie: 55 real pull ups, 45 jumping, all else as Rx'd: 20:51. Not my fastest time, but last time I only did 35 real pull ups, 15 band, and 50 jumping, and only did 50 real push ups and 50 knees, so I'd still say it is an improvement.

Cesa Ortiz commented on 08-Mar-2010 04:43 PM

Great work this morning everyone! 5:37 on the WOD with 115#, Corey Killed it with the big weight. 2:37 on the row always destined to be slower than Corey.

Terra commented on 08-Mar-2010 05:32 PM

Tina...you're my hero. I can do 1 to 2 unassisted pullups now. Hmmmm, that is ALOT less than 55 :) You rock...way to go!!!

Elisabeth Roper commented on 08-Mar-2010 05:51 PM

Where can you go and everyone knows your name? And everyone pushes themselves beyond their personal limits. Doesn't matter if you've had a bad day -you go to the box and your spirit is lifted by the "overcoming" attitude! Congrats all you great overcoming athletes (Coaches included!) Todd & I visited a kindred spirit box CF Veritas in Graham and experienced that "Crossfitality". They are making the world better -one person at a time. Reminded us of our CF Fort Worth!

Tina Neuwirth commented on 08-Mar-2010 08:22 PM

Thanks, Terra. You'll be there before you know it! I still can't string many together. I have to work on my kipping! I think I did 20 without dropping though. That beats my previous max rep pull ups, so I was happy with it overall. I just can't wait until I can get those faster...then I'll kill that WOD! Nice to have something to strive for, isn't it!

Athena Lee commented on 08-Mar-2010 08:38 PM

We miss the Ropers!!! =) 7:18, 65# (should've gone 75 but wanted to work on pull-ups), First 3 rounds as RX'd, last two rounds, pull-ups with blue band. 3:25 on the row. Small crowd tonight but they did awesome. My goal is to do Fran as RX'd by the end of the year. My time will suck but I just want to do eeeettttt!!!

Reed commented on 08-Mar-2010 09:00 PM

Athena is right, we miss u guys! 8:45 for me tonight with 95#. 3:05 on the row. My pull ups were off and I died at about 350m on the row, not my strongest night. I need to bring more intensity and better form. Oh, I did my my burpees when I got home so Im still in the family!

Michele Deaton commented on 08-Mar-2010 10:38 PM

STILL recovering from Angie, so pullups will have to wait!Right now I really don't want to meet her again! Did a little lunge-situp wod at home. 50-40-30-30-10 lunges and situps. Time - 12:43. It's really late and I so did not want to do it, but now I feel better and I'm off to bed!

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