September 13, 2011
A1. Front Squats 5×3; r/r 10s
A2. AMRAP Dead Hang Pullups Odd Sets; r/r 3min
3 MB Granny Toss Max Dist Even Set; r/r 3min
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4 sets of
250m Row
15 KB swings
r/r – 3 min
3 Comments
Archive for September, 2011
September 12, 2011
15-12-9-6-3
Power Clean 135/95
Bar Facing Burpees
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CrossFit.com Sept 2, 2011
0 Comments
filed under: Mainsite WOD, WOD
tags: CrossFit Coppell, CrossFit DFW
September 9, 2011
A1. Behind the Neck Jerk 3-3-3; r/r – 2 min
A2. Jerk 3-3-3; r/r – 3 min
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In 8 Minutes
Row 1000m
AMRAP Double Unders
0 Comments
September 8, 2011
AMRAP in 20 minutes of
Run 400m
Max Rep Pull Ups
*Score total number of pull ups and rounds completed
2 Comments
September 7, 2011
15 min of gymnastics skills
(kipping, muscle ups, handstands, L-sit, hollow rock, pistols, candlesticks, backward roll, forward roll)
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AMRAP in 10 minutes of
8 Squat Clean 95/65
Pro Long Shuttle
6 Comments
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lol! if i start noticing your Hair bro! then we should all worry hahah
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Nice video…not something you hear very often…good job…BUT, you need to fire the camera guy!
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Great advice! In a world of go, go, go – it is sometimes so hard to stop and rest! Thankful for your encouragement, Matt!
Not Destroyed
by Scott Zagarino
You sign up. You make it into Special Operations training. There are a million moments you think will destroy you. They don’t. You finish. Not destroyed.
You take your seat on a plane to Afghanistan. Headed for the fight. You leave the base in a Humvee with your buddies. Just driving down a dusty road. Another day. A distant sound that reminds you of something you heard on a warm 4th of July years ago. Suddenly the whole world explodes. Slowly your brain begins to absorb the burned and twisted remains that used to be a Humvee, the bodies of your friends no longer what or who they were. You breathe, know you’re still alive and they aren’t. Your leg doesn’t look like a leg anymore. Not destroyed.
A face leans over your bed and a disembodied voice tells you the leg has to come off. You refuse. There’s something that needs to be done for the other guys and that leg is necessary for a little while longer. Not destroyed.
You limp to the starting line on a hot, humid morning in Miami, Florida months later, looking 100 miles down the road to Key West and you look down and tell the scarred, twisted leg, this is what I kept you for, now do your damn job.
60 miles and the leg says no. A doctor leans in and tells you he can’t let you go on. You look at the leg, you sign the papers that say you understand and accept the risk, and you get up on the leg that shouldn’t still be there and you run 40 more miles. You finish. Not destroyed.
They ask you to count backwards from 100 and when you wake up your leg is gone, wrapped in plastic and thrown into a trash bin somewhere. Not destroyed.
You walk into a CrossFit box for the first time and look at a whiteboard that tells you all of the things you can’t do with only one leg. You suited up, you showed up, and you finish up. Your first WOD. Not destroyed.
On September 17th, Keith Zeier will stand next to brothers and sisters at Alamo CrossFit in San Antonio, Texas who also refused to be destroyed. This first group has missing parts too, but they all know that on this day, if you want that t-shirt, you finish what you started, and Rick Martinez gave them a chance to prove it. You’re all waiting for the call. 3-2-1 Go. 17 minutes later Fight Gone Bad 6 is done. You, your brothers and sisters have done the work, raised the money, and stand together with chests heaving, sweat pouring through t-shirts. Not destroyed.
A woman standing off to the side, nervously bouncing from one foot to the other, catches Keith’s eye and without a word spoken between them, he tells her that you can only be destroyed if you give in, if you let yourself be destroyed. His prosthetic leg is the authority that makes what he’s telling her true. Only you decide when and if you’ll be destroyed.
3-2-1 Go. Not destroyed.
Keith decided not to be destroyed because he had a responsibility to those brothers of his that had given their lives, not their legs, to see to it that their children got to college, so he raised the money because that’s what you do.
Got 17 minutes now?
Man i dig this video! It really hammers it home about how EVERYTHING is earned.. while he can transition faster the fact that there is still a pretty big curve even for a professional athlete. Nice vid post Matt
Hope everyone is having a good day and relatively hip flexor stiff-free. I was talking to coach matt the other day and he said he would like for us to start recording our times/reps/etc. on the blog for both his and our information. This will help him track how we are doing as well as help him help us in our weak spots and programming. It also lets us know how much we are improving over time, and, it might also engender some healthy competition…although I know none of us are competative at all…thats why we do something as weak as CrossFit…(there may be some sarcasm in that statement…) So, I’ll show you mine if you show me yours!
115/13-135/3-155/10-175/3-185/8
1:40, 1:53, 2:01, 1:49
Another thought…Matt is looking into some different tracking software options. I cannot express how helpful this type of software is to your training. I worked out at a previous XFit gym that used this type of software, and it was really helpful to me to track where I was 2 months ago on the same workout. I actually found myself checking it through out the day for my friends updates on their workouts as well. It is truly inspiring to see not only yourself improve, but also see your teammates improve as well. Healthy banter back and forth and supporting each other in our weak spots…this is the great thing about CrossFit “culture”. Anyway, thats my two cents…see you all soon.
@ David – Right on man! I need to start keeping track myself.. Workouts and Nutrition! Great workout.. Good Job Everyone!
Here’s my Details:
115/9, 135/7, 155/7, 175/6, 185/5 (Ring rows instead of Pull-ups)
1:36, 1:41, 1:43, 1:49 (50lb KB)