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Merry Christmas and Happy New Year

Hay everyone at Crossfit Plano. Just wanted to tell everyone to have a safe and happy Holiday season. See ya'll soon, Brian Continue

Added by Brian Schnedler on December 23, 2009 at 8:33am — No Comments

Blake and jeremy NewB Workout

Blake and Jeremy just completed the NewB workout tonight. Both of these guys put forth a great effort.

Le… Continue

Added by Troy Dodson on December 15, 2009 at 8:09am — No Comments

Thank you CF Plano

I want to thank troy for all those times he kick… Continue

Added by mason on November 25, 2009 at 8:30pm — 1 Comment

Thanksgiving Schedule

Thursday-Closed Friday-9 am Only Sat-Back to Reg. schedule Continue

Added by Rach Poli on November 24, 2009 at 6:38pm — 1 Comment

Crossfit Training Spread Sheet

crossfit.xls Corey and all other Plano Crossfitters. I found this XLS that can be used to track your workouts. Continue

Added by Brian Schnedler on November 6, 2009 at 4:02pm — No Comments

Not really GS: Monday, September 21 - Wednesday, September 30

Sept. 21 Monday - Friday: No training, felt like I was getting sick. Think it might have been the constant changing of weather. Did run around with Troy's kid most of Thursday evening though. Saturday: Fight Gone Bad. Sun & Mon: Don't remember doing anything Tuesday: Did some one arm kettlebell clean & jerks 5:1 alternating sides, and alternating between a 50lb and a 35lb KB Then some Turkish get-ups Wednesday: Did the CrossFit workout. 6 rds. Able to do the first 3-4 rounds of stric… Continue

Added by Chris Leach on October 2, 2009 at 9:48am — No Comments

GS: Tuesday, September 15 - Sunday, September 20

Tuesday: 1. ankle tilts 2. toe pulls 3. ant 45 CCHC 4. shoulder distraction ~30s two hands swing ~10s one hand swing (each hand) Kettlebell snatch (practice) 3 x 2-4 6 round Tabata row (didn't strap in because of a broken strap. damper setting 5) 1. 5 2. 5 3. 4 4. 5 5. 5 6. 4 1. L-side shoulder circle in R-torso rotation 2. tibial nerve glide Wednesday: 1. ankle tilts 2. toe pulls 3. ant 45/ lat lunge CCHC 4. lumbar circles Kettlebell snatch 2-3-5-10 2-3-5-11 Thursday: 1. ant 45/lat lung… Continue

Added by Chris Leach on September 20, 2009 at 1:09pm — No Comments

Log 5 14 sept 09

14 Sept 09 Knee Still hurts, Took a day off. Been working on my Z-Health. My emotions with Chunking and re-educating my body seems to be in a order of what and how it happened. When activating some movements specifically it will activate only a specific part of the emotion. The emotions are stable though and are like watching a moving but you feel it. Even with the stress I am feeling more stable. I have been aware of my hip rotation so I have been working on that. I figured my hip flexor and qu… Continue

Added by Ken Stewart on September 17, 2009 at 11:16pm — No Comments

At the hospital

Hu Yu went in for a "routine" check up this morning, and they had us go straight to the hospital, but not because it was an emergency. They just wanted to do a stress test to make sure the baby is ok. On the way there she started having contactions. Fast forward to two hours later and they have moved her to the labor and delivery wing of the hospital. I will keep you all updated! Thanks to Tim and Richard for helping out with tonights classes. Continue

Added by Troy Dodson on September 15, 2009 at 3:30pm — 1 Comment

GS: Thursday, September 10 - Monday, September 14

Thursday, September 10 4 Z-Drills that improve ROM 1. ankle tilts 2. toe pulls 3. L-shoulder circle in R-torso rotation 4. CC hip circle in lateral lunge 6 Round Tabata row (damper setting 1, CRAPPY chain... UTD...) 1. 5 2. 5 3. 6 4. 5 5. 5 6. 6 1. L-shoulder circle in R-torso rotation 2. CC hip circle in lateral lunge Friday - Sunday Ankle tilts, ankle circles, CC knee circles, thoracic glides randomly throughout day Monday, September 14 4 Z-Drills that improve ROM: 1. Lateral ankle tilt… Continue

Added by Chris Leach on September 14, 2009 at 10:00pm — No Comments

log 4

9 Sept 09 Zdrills BB 1on 1 3 games.. Twisted my left knee in the game so i had to quit in game four. Z drills to help my knee so i could walk. Yes it worked 10 Sept 09 Z Drills for pain of my knee 11 Sept 09 Z Drills no working out 12 Sept 09 2 hr Zdrills R& I phase with weight. 13 Sept 09 Z Drills 1 Hr jog, not worried with speed tried to work on pose and form and breathing. Knee is still sore but only in certain movements and running felt fine. Also been working on hip rotation and ha… Continue

Added by Ken Stewart on September 13, 2009 at 9:16pm — No Comments

GS: Sept. 8 & 9

Tuesday, September 8, 2009 (Short on time) 2 Z-Drills that improve ROM: 1. ankle tilts 2. toe pulls Turkish Get-up (1-1-1-1-1 each side) 16kg x 1 20kg x 1 16 x 1 20 x 1 16 x 1 (squat style) **UTD rec doesn't have a KB larger than 24kg... Deadlift (5-3-2) 225 lbs x 5 245 x 3 255 x 2 **been awhile since I've pulled a load like this **grip and back are limiting factors -> flexed finger circles and more deadlifts 2 Z-Drills that improve ROM: 1. pelvic tilts 2. thoracic glides Wednesday, Sept… Continue

Added by Chris Leach on September 9, 2009 at 11:04pm — No Comments

Training Log 3

6 Sept 09 I Phase Z drills- Basketball 1:20 min 7 Sept 09 Z Drills Labor day Lobotomy 45:12 sub for 40kg on farmer carries Z Drills 8 Sept 09 NWU 2 1hr Basketball 5x of 10x KB swing, double under, and Sit up Probably should have not worked out today and rested. My legs are sore and tender, right hip mainly and left knee. Got compensation? hmm. Even with backing off the training I still have some signs of over training, I need to be more be more aware of this so i can push to another level. I… Continue

Added by Ken Stewart on September 8, 2009 at 7:32pm — 1 Comment

Girevoy Training: Monday, September 7, 2009

“Snatch/Cardio Respiratory” 4 Z-Drills that improve ROM: 1. Toe pulls (unweighted, +5, 10, 15 lbs) 2. Ankle tilts (unweighted, +5, 10, 15 lbs) 3. CC Knee circles (unweighted, +5, 10, 15 lbs) 4. Scapular camshafts and thoracic glides Snatch (one breath at top) 2-3-5-10 x 2 each arm 2 Z-Drills that improve ROM: 1. Toe pulls (unweighted, +5, 20 lbs) 2. Thoracic glides 6 round Tabata row (able to maintain sync. resp. throughout) 1. 6 cals 2. 6 3. 6 4. 6 5. 5 6. 5 2 Z-Drills that improve ROM: 1.… Continue

Added by Chris Leach on September 7, 2009 at 12:00pm — No Comments

A Perfectly Good Airplane

Looking at things in a different way requires a leap of faith. You have to set aside conventional wisdom about a subject and allow yourself to explore. That's how I feel about most things...and now my spectrum has been broadened with the inclusion of skydiving. Jumping out of a perfectly good airplane requi… Continue

Added by steve williams on September 6, 2009 at 6:20pm — No Comments

Training Log 2

After some much needed counseling from Troy that I'm not that crazy I finally got a full nights rest which of course makes everything easier. Also that my routine of training is the right thing to be doing which gave me confidence and faith that I'm on the right track to becoming a top combat athlete. This is how the past couple of days looked. 4 Sept 2009 Zdrills- one mile treadmill run warm up" running as a skill not for speed" Randy- stopped when form feel apart did zdrills-6;59 TGU w/DB 2x… Continue

Added by Ken Stewart on September 5, 2009 at 5:31pm — 1 Comment

Training Log

Following the good Mr. Stewart, I too shall begin posting my training endeavors regarding my newly found fascination with Girevoy or Kettlebell Sport. Girevoy Sport contains two timed events: the biathlon and the long cycle. The biathlon consists of a 10 minute snatch session and a 10 minute jerk session. The snatch session only uses one kettlebell. The lifter may not set the kettlebell down until finished, may only switch hands once, and the rules now say only the lower number shall count. The… Continue

Added by Chris Leach on September 5, 2009 at 2:14pm — 1 Comment

Stewart's Training log-1 Intro

So this is going to be a regular thing on here. One so everyone can see what other things are going on at the Pound and so Troy can see that I do my homework and I'm not just faking the funk with him. People who don't know me or my past and the problems I have brought Troy, here is a little back ground on myself. I have been in the Army for 6 years and have let the Army abuse and beat my body and I seemed to excel at taking this better than most. During the past 6 years I have gone through Infa… Continue

Added by Ken Stewart on September 4, 2009 at 12:18am — 1 Comment

Hotter-n-Hell 100

Well , I wantedt to share my experince with you guys. I rode the hh100 today in the fastes time in my life. Why you may ask? Did I pound myself into the ground with hours of training, no! But what I did do was Crossfit and add Crossfit Endurance workouts about twice a week for 4 weeks. On the bike hours were maybe 25% of what I have done before, but the driving factor has been my overall fitness. Crossfit has truely changed my overal functional fitness level. I maintain a base level of fitness t… Continue

Added by Erik Clark on August 29, 2009 at 6:23pm — 4 Comments

Soreness

I can't wait until I can do a full workout and NOT be sore for 2 days afterwards! ZHealth does help though. Continue

Added by JD Toony on July 15, 2009 at 10:23am — No Comments

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