WOD Saturday 7-17-10

CFWU
2x

With a team of two, only 1 person can work at a time, complete:

30 Front squats #135/95
25 burpees
200m run
-
40 Push jerk #135/95
20 burpees
200m run
-
50 Deadlift #135/95
15 burpees
200m run
-
60 sit ups
10 burpees
200m run

"Weekly Warrior Page" - Week of July 11th

If you haven't noticed, crossfit thrives on personal accomplishments and pushing yourself beyond what you believe you can do at times (or should I say MOST of the time). Personally, I have been a gym rat most of my life...you know, going around in circles on an eliptical machine or spin bike then working bi's and tri's one day then quads and hams the next, etc. You get the picture. I'd walk out the gym doors thinking "I did my workout, so good for me". I had sweat on my brow so I was good to go. No real goals or much of a desire to find that inner competitor. Just 'A WORKOUT'. So after being part of crossfit, as many of you know, you begin to develop those 'proud moments'...such as "Man, I deadlifted 20 more pounds than last time!" Or "Wow I can't believe I finished that WOD under 8 minutes!" Many times we want to shout it out but don't...so here's your chance!!!

I figured why not post a WEEKLY blog where CLF crossfitters can just out right brag about something great that they did this week? Be proud of your moments and share them with the CLF community weekly on this blog. Be on the lookout for the post by the end of each week! The only rule is try to choose JUST ONE moment that you really shined on! I'd really like as many people as possible to comment so to get things rolling, I'll start. See how I posted my comment below and then follow my lead!!! I'm excited to see what crossfit moment you're most proud of this past week!!! Rock on!!!

Coach Monica

WOD Friday 7-16-10

Warm up
2x
8 Back Ext.
8 GHD Sit ups
8 chest to bar pull ups
10 Pass through
10 double unders


Strength:
Your Choice of:
Press: 5-5-5-3-3
Push Press 5-5-5-3-3


WOD:
7 Rounds

4 Snatches #45/33
4 OH Squats #45/33
4 OH Lunges #45/33
15 sit ups

Results of a Fight Gone Bad!

A Few Definitions of Fight:
1. to put forth a determined effort
2. to contend against in or as if in battle or physical combat
3. to attempt to prevent the success or effectiveness of
4. wage, carry on
5. to take part in
6. to struggle to endure or surmount
7. to gain by struggle
8. to resolve by struggle
9. to manage (a ship) in a battle or storm b : to cause to struggle or contend c : to manage in an unnecessarily rough or awkward manner

What a day! Those of you that visited the box today took a beating; heat and all! And it was a fight that went bad! If you read the definition/s above ask yourself if you lived up to its meaning! From what we saw, I'd say you all fought the fight and it definitely fought back! (Above are just a few of it's victims! :) Way to go everyone! Give yourselves a pat on the back for your hard work! And if you missed it, don't worry! You just never know when FGB is going to pop up it's ugly little head again! ;)

CLF Coaches via Coach Monica

WOD Thursday 7-15-10

Warm Up
CFWU
2x

Skill:
Learn and work on the Hollow Position and Hollow Rocks
Example of what Hollows are HERE

5 to 10 mins.

WOD:
Fight Gone Bad
1 minute of each of the following, no rest between movements, complete as many reps as possible at each station.

Wall balls #20/14
Sumo Deadlift High Pull #75/45
Box Jumps 24/18''
Push Press #75/45
Row (for calories)

Rest 1 min
3 Rounds

Calling All Runners and Wanna Be Runners!

Whether you are wanting to run a race or want to learn a better running technique to rock n' roll in your WODS, come checkout the introductory crossfit endurance class Thursday evening (July 15th) at 5 p.m. or 6 p.m. led by Crossfit Endurance Coach Ryan. All participants will be filmed to help analyze your running with instant feedback! Come check it out! For more questions contact Crossfit Endurance Coach Ryan at 817-228-1102

via Coach Monica

Awesome job on the lunges and KB swings today!!! For those of you that knew this it was my 25th birthday today (ha) and it made it much more fun to see y'all suffer to help me celebrate! Just kidding! Great job everyone! Coach Monica

WOD Wednesday 7-14-10

Warm up
3x
10 Back extensions
10 GHD sit ups
10 Squats hops
5 push ups
5 pull ups

WOD:
With 1 #53/35 KB complete 5 rounds of:

10 steps walking lunges
12 KB swings

hold the KB any way necessary during the lunges

Spend the rest of the day on Active recovery, Mobility, Flexibility.

WOD Tuesday 7-13-10 A.K.A. Rings of Death!

Warm Up
CFWU 3x

Strength:
Box Squats
65 to 75% of 1 rep max
7 sets of 4

WOD
21-15-9
Ring Row
Ring Push ups
Ring Dips

wod created by Ryan Tibball!

WOD Monday 7-12-10

Warm-up 3x
10 pass throughs
10 Presses (PVC)
10 squats
10 sit ups

Skill:
with a light bar, #45/33/PVC, work on your hang clean form, speed and power going from the hang into the front rack position. Quick, powerful, explosive hip drive, big pull, fast elbows.
See how, Sage B. does it HERE.

5 Sets, 10 Reps
WOD: FRAN!

21-15-9
Thrusters #95/65
Pull ups