Great video...The paleo has been a great nutrition program, and easier to do traveling than I expected.I'm ready to push press tonight!

Loved seeing everyone at the box tonight! It was a well organized sense of chaos. Great push press going on!

I wish I could have experienced the chaos. I had to sneak in today's WOD at the Globogym. I thought something bad was going to happen as people twice bumped into me while I did my cleans. I also had to add burpees and reserve the dips for my warmup. If I left my barbell to do dips, I certainly would have forfeited my station. I guarded it with burpees. People stear clear of burpee-doers for sure. If I were at the box, I know I would have done a better job on the push press and gotten through my burpees quicker.

See ya'll Thursday.

Mike

Push Press - 45,55,65,75,75(PR!) WOD - 6:05 with 45# cleans and bar dips.

Haslet WOD = 3 rds of 800m run (treadmill), 10 pushups, 20 situps, 30 squats. Gotta admit it, the weather sent me home to workout, I'm not a fan of cold AND wet. Great job Michele on the 75# Push Press - such a challenging lift to do.

Darin,

I dabble in graphic design and I can be reasonable. I create graphics for Panasonic as well my band back in the day.

Sweet Pete! We'll hook up Monday am. Fran Friday 4:21, legs toast. Sub 4 beat me. Get her next week.

I too have been dabbling in design for awhile! :)

I'm in NJ for work but will be back later this week. Nice Fran time!

A band, huh?

Clayton, what a smokin time! Congrats. And you're a great coach and a cool cat. I've learned alot from you over the past several months. And from all of the coaches. The effort and preparation you guys put into each wod makes a difference in everyone's performance. Kumbaya. Today's WOD - 22:00 Just didn't feel it today. I was dead 1/2 way through. Body needs a little more rest. Rowed in the beginning and then ran at the end.

A big "shout-out" to Clayton...you are a great coach
and friend. Thanks for all you do!
Had to do a quick WOD at home today. 4 rnds of
25 air sqts, 25 pushups, 25 situps. 8:52

Thanks Crossfit Fort Worth, my home away from home. Darin has been a great coach, I have grown physically and spiritually through my extended family. It takes great coaches to train one. Thanks guys. And we need some members in my 6:30 class, come on, I'm gonna lose my job here. LOL!!

Clayton, AWESOME time! Bet you'll be sub-4 before you know it! And don't worry, I'm pretty sure my Friday 5:45 am class rivals your 6:30 pm class for low attendance! :)

Aww, poor Viet and Dutch! Great group this morning! Good effort by all. Tabata is tough! I did a GHD WOD that I have not done since summer: 30 sit ups, 25 hip extensions, 5 rnds for time: 10:43 (shaved 18 seconds off my last time, but still did not beat Lance!). Oh well, I'll take two PRs in a week anytime!

Tabata KB swings at home 25# Total score 78. Short but sweet!

CFFTW WOD- RDL's - 135-185-205-225-265. Should have moved up sooner. Tabata KB's - used 1 1/2 pood 11-11-11-11-11-11-11-12. Score 11. Total 89. I agree Michele, that was a nice quick wod today.

CFFTW WOD - 115-145-165-195-225(pr).
35# KB, Score 10, total 87.

Saw doc today...pneumonia...I'm sure one of our cute little patients "shared" with me! Hope to be back by Saturday. Sure am missing everyone!

Sorry about being so late this morning Miles and Dean. It's amazing how different the traffic is at 7 am than 5:45am! Didn't get to warm up really, and I thought I was seeing double when I saw the 3000 meter row! My first 1000 meters were great, but the last 1000 took me down. Oh well...it was fun anyways. 14:33 and was glad to practicing lunging faster. 100 lunghes and 15# on the GHD's.

3000m row - 15:04 GHD's with 15#, 60 lunges.

Grace: started w/ 95# (10 reps), then 85# (remaining 20 reps) - 9:00. I realized that I think I did only cleans last time, not jerks, so I did 10# more for 10 reps this time and did the jerks and only added 2.5 mins. So, I'm not too disappointed with that, even though I would have liked to do it prescribed all the way.

Goog job on Grace, Tina. Snatch work-went light and worked on technique. I will get that overhead squat! CFFTW WOD - 4:50

I forgot my time, but I kept hearing medicine balls hitting the floor ahead of mine. Tim - thanks for hollering at me. I had trouble getting my footing since I was still walking on clouds after the "billy goat's" showing on Saturday. Thanks, CrossfitFTW for the comraderie and competition. Mike.

Snatch work - 35,35,35,40,40,35 Felt very off balance so I need to work on those some more!
WOD - 9:12 with 14#WB and 18"box (thought it was 20" so bummed that it wasn't!)

Monday = nothing (if you call working late nothing) :(
Tues = 9 holes golf-walking
Wed = Haslet WOD = 2.5 miles treadmill
Thurs = Drama Prod
Fri = Drama Prod
Crossfit FW - next week, see ya then!

Great picture guys! Those who swing kettle bells together, stay together...or something like that! Today I did shoulder press (because I need SO MUCH WORK on those) 5x5: 30, 40, 45, 55, 60 (the last rep of the last set was a push press, but all others were legit). Then I did Annie (50-40-30-20-10 double unders and sit ups): 7:26 (PR). I forgot to post yesterday too. Yesterday Lance and I did Tabata rounds of bike (for calories), push ups, sit ups and squats. Total: 393 (bike - 40, push ups - 70, sit ups - 104, and squats - 188). I beat Lance by 1, but he forgot to reset his bike once, so he actually beat me by a couple...darn! It was a close race though...fun, if you can call having your quads totally seize up fun! :)

First muscle-up. Got 3 of 'em thanks to Coach Matt's help on technique. Couldn't have done it without him. CFFTW WOD - used 2 pood KB - 7:39.

Worked on snatch form and hand-stand pushups. CFFTW WOD - 8:18 1.5 pood. Congrats Big Jer on being the "poster boy" of the month!!

Couldn't make it in so I did a similar WOD at home. 4 rounds 20 KB swings, 500m row and 25 pushups. Used 25# KB for a time of 16:45. Great little workout and got me where I needed it today!

Corey, way to go!!! Congrats!

Skillwork: Snatch and HEADstand without freaking out and kipping pull-ups. Ended up with 8 unassisted!! I have never gone past 2 in a class before! So overall, it went quite well.
9:24 on the metcon, 1 pood.

Grace - as Rx'd - 9:00. I didn't recall doing this one before, but it was on the board at 95#. Did it faster today with the prescribed weight, but was not happy. Thanks to Darin for always having an encouraging word and putting it in perspective. Kudos to you guys that hit that early WOD all week. It was tough to get going.

Well, Josh is finally happy, my first WOD where I thought I might puke when I got home. Wow, I was not expecting that!
65# @6:57. Tina, you are a machine...85#???? I am still shaking all over. Yeah, Corey, I would SO much rather work out at the end of the day :) Great job Pete, Jenn, and Erin!

BTW, I usually do at least 50 pushups or so when I get home...today I did one push...but never made the up part of it.

corey - Im starting back today but wont be at the box (wrestling meet). Im just gonna hit the WOD at the school. One question; on the cleans, im assuming you did a full clean (into squat) and then jerk. Right?

Ill take all feedback. Corey was the only one that had posted at the time.

Yes, Brady, it's a full clean then reset and then we went into a split jerk.

That's what I was afraid of. All of the youtube videos I found were bogus I guess. 135 - ouch. Thanks for the wonderful news Terra!!

Brady I go off the strict description of a "clean" from crossfit.com. A clean is from the floor to squat and then stand. I have also seen and done it otherwise, like a power clean. But, I am assuming that the "clean" is what it is or they need to revise the WOD description on the FAQ. D Good luck!

Ok I am going to put this out there. Grace, as shown on the videos, is most of the time one as power cleans. This is not consistent with CF HQ description of a "clean." We will allow athletes to do it either way, but it will just have to be posted how it was done. The "clean" movement will have priority over power cleans and times done this way will be considered first.

Thanks Darin. This should be lovely.

Way to go Jeremy! The McKillip's are SO pround of you, you are such a blessing...!

Worked out at home. 5 rounds 20 reps of each push-ups, sit-ups, squats Time-12:22
Man I really missed the sit-up mat! Thanks for posting this WOD Michele, I did up the reps for a longer workout, but that's a good one!

Grace with 45# power cleans - 5:45. Could have and should have gone heavier but wasn't feeling it today. Oh, the power of the mind!!!

55# scaled Grace= 5:18. To put this in perspective. First time- was same wt but, could not squat clean at all b/c of bad knees and no split jerks. this time split jerks were suspect... but,very happy w/ progress. Terra, way to go! And Michele you too! Melisa.. thanks for the snickerdoodles~ missed ya tho!