CFWU
2x
Row 750
Skill
5 mins working on Rope Climb
5 min on Pistols
WOD
30 Hand Stand Push ups (pike push ups, box push ups)
40 Pull ups
50 KB swings
60 Sit ups
70 Burpees
For time
Tuesday, August 24, 2010
Monday, August 23, 2010
WOD Monday 8-23-10
Warm up
CFWU 3x
----
"If you don't know who Jim Wendler is, you're probably not very strong" - Bryan Krhan
Today is the first day of 5/3/1 Programing!
CrossFit is, by design, going to make you stronger, but we are going help the process by complimenting the regular CF WODs with a specific strength program. Like driving around in Dallas might eventually get you to your destination, a map will really help the process. So too, CF WODs alone will make you stronger, we are just going to use a map to make sure we are going the right way!
5/3/1 is a very simple program, and we will be doing 4 major movements. Squat, Press, Deadlift and the Clean. But don't worry, like everything else, you coaches will be there to walk you through it every step of the way. This not a quick fix program, but rather a process, in which we will be starting light and moving slow.
For today, Monday, we need to establish a 1 rep max for the four lifts we will be using, so that is your WOD. If done properly, you should be as worn out after today as after any Met-Con. Remember your numbers, these are what will base everything you do off of for the next several weeks and months.
This program will help you excell at life, not just in the weight room. Here is a quote from Jim Wendler: "I want be able to do a bunch of different activities and still kick ass in the weight room. I want to be as mobile, flexible, strong, and in as good a condition as I possibly can. That's how I came up with 5/3/1."
Dont worry about "bulking up", that is not what this program is designed to do. Ladies, dont believe me? Here are 10 reasons that you CAN NOT and WILL NOT bulk up. From EliteFTS.com
WOD
CrossFit Total + the Clean
- 1 rep max for:
Squat
Press
Deadlift
Clean
"Look, arguing about strength training theory is stupid," he says. "And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get sh*t done. I've been training for 20 years, and this is what I've learned." - Jim W.
CFWU 3x
----
"If you don't know who Jim Wendler is, you're probably not very strong" - Bryan Krhan
Today is the first day of 5/3/1 Programing!
CrossFit is, by design, going to make you stronger, but we are going help the process by complimenting the regular CF WODs with a specific strength program. Like driving around in Dallas might eventually get you to your destination, a map will really help the process. So too, CF WODs alone will make you stronger, we are just going to use a map to make sure we are going the right way!
5/3/1 is a very simple program, and we will be doing 4 major movements. Squat, Press, Deadlift and the Clean. But don't worry, like everything else, you coaches will be there to walk you through it every step of the way. This not a quick fix program, but rather a process, in which we will be starting light and moving slow.
For today, Monday, we need to establish a 1 rep max for the four lifts we will be using, so that is your WOD. If done properly, you should be as worn out after today as after any Met-Con. Remember your numbers, these are what will base everything you do off of for the next several weeks and months.
This program will help you excell at life, not just in the weight room. Here is a quote from Jim Wendler: "I want be able to do a bunch of different activities and still kick ass in the weight room. I want to be as mobile, flexible, strong, and in as good a condition as I possibly can. That's how I came up with 5/3/1."
Dont worry about "bulking up", that is not what this program is designed to do. Ladies, dont believe me? Here are 10 reasons that you CAN NOT and WILL NOT bulk up. From EliteFTS.com
WOD
CrossFit Total + the Clean
- 1 rep max for:
Squat
Press
Deadlift
Clean
"Look, arguing about strength training theory is stupid," he says. "And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get sh*t done. I've been training for 20 years, and this is what I've learned." - Jim W.
Sunday, August 22, 2010
CrossFit Football WOD Sunday 8/22/10
Warm-up
750M Row
Strength / Skill - Find your 3 Rep Max with Perfect Form
Bench Press- 6,5,4,3,3,3
PWR Cleans- 6,5,4,3,3,3
WOD- As many rounds as possible in 12 minutes:
10 Dumbbell Thrusters 45 lbs
250 Meter Row
750M Row
Strength / Skill - Find your 3 Rep Max with Perfect Form
Bench Press- 6,5,4,3,3,3
PWR Cleans- 6,5,4,3,3,3
WOD- As many rounds as possible in 12 minutes:
10 Dumbbell Thrusters 45 lbs
250 Meter Row
Saturday, August 21, 2010
Saturday Team WOD - 8-21-10
Warm up - 5 to 10 mins
WOD
Team of 2:
50 Wall balls 10ft target
50 KB swings #70/53
50 burpees
1500m Row
"The nonviolent approach does not immediately change the heart of the oppressor. It first does something to the hearts and souls of those committed to it. It gives them new self-respect; it calls up resources of strength and courage that they did not know they had. Finally it reaches the opponent and so stirs his conscience that reconciliation becomes a reality." Martin Luther King, Jr. (1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)
"When dealing with similarly enlightened souls it does do exactly that. When confronting the rest of the world this very same strategy turns you into Scooby Snacks." G. Glassman
WOD
Team of 2:
50 Wall balls 10ft target
50 KB swings #70/53
50 burpees
1500m Row
"The nonviolent approach does not immediately change the heart of the oppressor. It first does something to the hearts and souls of those committed to it. It gives them new self-respect; it calls up resources of strength and courage that they did not know they had. Finally it reaches the opponent and so stirs his conscience that reconciliation becomes a reality." Martin Luther King, Jr. (1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)
"When dealing with similarly enlightened souls it does do exactly that. When confronting the rest of the world this very same strategy turns you into Scooby Snacks." G. Glassman
Friday, August 20, 2010
WATER BOTTLES: Insulated or non-insulated that is the question:
Hello everyone, we need your input!! Please post your comment. As most of you know we are not providing cups anymore, so in lieu of that we are preparing to sell customized water bottles. Here is the question: Insulated or non-insulated? The insulated run about $5 MORE, so keep that in mind when voting. Thank you and we looking forward to responses. Endurance Coach Ryan T.
Crossfit Endurance WOD on Sunday!
Coach Ryan will be having an endurance class this Sunday, August 22nd at 1 p.m. or 2 p.m. for people who have already been filmed. If you have yet to be filmed, please call Ryan at 817-228-1102 to set up the filming. Run like the wind!!!WOD Friday 8-20-10
Warm up
CFWU 2x
Row 500
Skill: L-sits, L- Pull ups, chest to bar pull ups
(approx 4 mins each)
50 sit ups
8 Squat Cleans
40 sit ups
6 Squat Cleans
30 Sit ups
4 Squat Cleans
20 Sit ups
2 Squat Cleans
10 Sit ups
CFWU 2x
Row 500
Skill: L-sits, L- Pull ups, chest to bar pull ups
(approx 4 mins each)WOD
10 Squat Cleans #135/95 50 sit ups
8 Squat Cleans
40 sit ups
6 Squat Cleans
30 Sit ups
4 Squat Cleans
20 Sit ups
2 Squat Cleans
10 Sit ups
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