Filthy Fifty

WOD

"Filthy Fifty" 

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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"2009 DFW Mud Run Co-Ed 5 Man Team negotiate the trenches and logs"

Come watch our athletes run Sunday 9-2pm at La Grave Field-Trinity River area. Our teams will be running at 11:30 and 12:30. Don't miss the fun and cheer CrossFit Fort Worth on! We will have a booth and place to hang out and then get food afterwards. CrossFit Fort Worth is a sponsor of the event in partnership with Riata Therapy Specialists. Next year we need to take a more athletes!

Comments

Terra commented on 10-Apr-2010 10:29 AM

You are right, E, this one looks awesome! Caught some sort of stomach virus on Wed, knocked me OUT for several days. Still can't eat much, but starting to feel better. Trying to rest up and feel better for tomorrow's run! Missed Pete, Erin, and Amber this week...back on Monday :)

Terra commented on 10-Apr-2010 10:30 AM

Todd, awesome pics! Thanks for capturing the race. Would love to do a hill race sometime...but not a 25K one...

Corey commented on 10-Apr-2010 11:58 AM

Made it to the box afterall. Thanks dman for hanging around for me! You are the ultimate coach (and Clayton, miles, Tina and Matt). Filthy 50 as rx'd- 26:32. First time to do that one. Just as tough as advertised. Kte's and burpees the hardest. Dman told me my burpees took me over 5 minutes alone. Doubleunders coming along though. First 25 unbroken. Most ever for me. Hope everyone comes out to the mudrun to help cheer our teams and man the booth!

Clayton commented on 10-Apr-2010 04:50 PM

Nice work Corey! That is a beat down and a half. Looking forward to the Mudrun-Uranus!!

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Met-Con

WOD

7 Rounds for time of;

KB Power Snatch 10 5/5 each arm (20% of BW)

Ring Rows 10 

Weighted Single Leg Scale 10 5/5 each leg  25/15

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Funny Video on the Pearl Izumi Website! A little Endurance humor goes a long way...

Check out the pic of T. Roper at his recent 15.5 mile Trail Run, Hell's Hills. Todd and I have joked about how trail runners or ultra-marathoners line up on the line ready to take off, but in reality it is ready-set-go, and then everyone takes off slowly. Also check out the Flicker Gallery for Pics of his race.

Thanks to Matt D. for torturing himself with me after a front squat, split squat WOD. He ran with me afterward so I could get my last two miles in on an interval run. Thanks Matt D.! 

Announcement: Saturday WOD - "Filthy Fifty" Individual, scaled or teams of 2

Comments

Todd commented on 09-Apr-2010 06:15 AM

Hey look at me plodding along :-) The race was actually Hell's Hills; Bandera is another race Tejas Trails (check out the endurance site for a link)puts on. I've run it, too, but it's much harder and hurts more than Hills~

Tina Neuwirth commented on 09-Apr-2010 07:55 AM

Nice pics Todd. I love the pose on the starting line! Great work to the AM crew this morning. Those snatches are no joke, and it takes a lot out of you to have to stop and balance too...fun times! Way to stick it out for 7 rounds, you guys! Good luck to the Mud Runners this weekend. See you all out there! I did my baseline this AM...it's been a while. 4:20, PR. A little redemption for my last WOD which I am still not happy about! Have a great weekend, and hope to see you all out at the Mud Run!

Erin commented on 09-Apr-2010 08:59 AM

WOD- 7 rounds in 11:55. Used the 18lb KB all the way through.
Definately NOT 20% body weight but I wanted good form. Used it for the one legged
scales too. So more than RX for that part. Felt really good this morning. Fun
crew. Pete, you're a beast! Good to see everyone again. I missed my girls. Happy
Friday, everybody!!

Coach D commented on 09-Apr-2010 09:21 AM

Sorry, Todd. Corrected the name to Hell's Hills on all posts and pics, duh to me. Come out to the Mud Run 9am to 2pm. Gonna be fun!

Todd commented on 09-Apr-2010 10:13 AM

No apology necessary, just a comparison: Hills versus Bandera is like a bobcat versus a tiger. Both'll hurt ya some if ya tangle with 'em, but one of 'em will dang near kill ya! When I ran the 50K at Bandera, I did nothing for 10 days. Nothing- not just not working out, but barely hobbling into work!

Jennifer commented on 09-Apr-2010 10:33 AM

Can someone tell me what, Weighted Single Leg Scale 10 5/5 each leg 25/15, is?

Todd commented on 09-Apr-2010 11:44 AM

Watch the video above~ It will revolutionize your views on endurance sports and space travel!

Tina Neuwirth commented on 09-Apr-2010 02:39 PM

Jenny, 10 is the total number of reps for the activity, 5 each leg, and 25/15 is the prescribed weight for males/females. The activity is kind of like a "golfer's pick up" when you stand on one leg and extend the other leg out behind you to pick something up with your support leg and back leg straight, and your back straight. Only this will be done with either a weight in your hand or a plate on your chest.

Peter commented on 09-Apr-2010 03:59 PM

It was good to be back at the box today. This was a tough WOD for me. I have a metal plate and several screws in my left wrist so I was slow on the KB snatch. It felt good to get through it. Erin thanks for the nice words. You are kicking butt!

Brady commented on 09-Apr-2010 04:46 PM

just hit the WOD at school...big district baseball game to cheer at this evening... 9:30 with 45#...the rows slowed me down for some reason....filthy fifty tomorrow? very tempting...who is planning on doing that lovely WOD tomorrow? what session?

Aaron Russell commented on 09-Apr-2010 05:56 PM

CFFTW WOD. 9:50, 1 pood KB, 25 plate. Killer in gluteus maximize region!!!

Kimberly commented on 09-Apr-2010 07:04 PM

well in the 5:30 class i stuck it out with 5 awesome guys and hung with them! 25# dumbell for the snatches and 15# weight for the good mornings. 10'56". felt good! tuckered at the end but first one in a while i walked away thinking that was an awesome WOD on my end of it.

Reed commented on 09-Apr-2010 07:13 PM

Tonight's WOD was fun. Used 35# db and 25# on the scales, 10:30 something I think was my time. I left without writing it down. Ring rows were for real!!! It seems like I gain about 50 pounds when I hang under those. Not Cool.

Todd commented on 09-Apr-2010 07:13 PM

Afrika, you rocked it!!! Chased Corey for a final time of a smidge under 10 minutes (9'57"?) with 45# DB and 25# plate...the ring rows definitely equalized things!

Corey commented on 09-Apr-2010 09:03 PM

9:16 on the wod. Used 35# on cleans which prescribed for my weight but felt like I should have used more since they felt very easy. The rows were the hard part. I forgot that I am supporting my wife at a run in the morning and can't make the filthy 50. I will do somemodifivatiom of it at home though cause I hate to miss it. See everyone at the mud run Sunday morn.

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Back Squats

WOD

Back Squats 3-3-3-3-3

GHD Hip Ext 3x15

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Coaches Goofing off!

Great day at the box yesterday! Don't miss this great weather to train and work on skills. Remember to come out and support your fellow athletes and hang out with us at the Mud Run this weekend on Sunday April 11th at the La Grange baseball Field Trinity River Levy. We will have a tent and place to hang out!

Comments

Christi commented on 08-Apr-2010 07:56 AM

1000 m row this am. Goal was 2:40 pace. 2:35.6/500m with a total time of 5:11.2 and 40s/m. 40 pull-ups with black band. Will be back to the box tonight for the WOD. Darin, thanks for the help with rowing...by the way...the little pace boat helps...it gives me something to race against!

Coach D commented on 08-Apr-2010 08:51 AM

Christ, rock on! You keep this up girl and better performance and the body you want is the harvest! That row pace is perfect. Keep up the good work and thanks for the leadership in boot camp. Get those ladies to blog and if we get enough traffic, I will create a bootcamp blog.

Debra commented on 08-Apr-2010 09:32 AM

Hi this is Debra, new member. Did day 2 of On-ramp and boy am I sore! Anybody else sore after their first two days of CF?

Christi commented on 08-Apr-2010 10:03 AM

Debra, I started in October. I was miserably sore for the first 2 weeks. Even now I have weeks where I moan and groan with every move...but it is GREAT!

Chad commented on 08-Apr-2010 10:32 AM

Love the pic guys. Debra, good to have you a part of the family. Soreness is normal, even if you have been doing this a while. Water intake and soreness are directly proportional. Drink that water and stretch. Cant wait to hit the box for squats tonite.

Brady commented on 08-Apr-2010 01:53 PM

legs mucho el sore today. big track meet at our school this afternoon so i ate some squats for lunch today. lovely. subbed good mornings for GHD hip ext. enjoy evening crew!

Christi commented on 08-Apr-2010 06:21 PM

Evening WOD: Backsquats: 45-55-65-75-80. Working on form. The GHD wins again...I will conquer it one day!

Elisabeth commented on 08-Apr-2010 08:38 PM

CFFTW BS- 85-105-115-125-115; AMRAP BB Lunge w/ 25#, 10 PU= 13rds +4 Pu. Wow, that was great. THANKS Athena for timing Todd and me! Great WOD hope my uh-huh hurts tomorrow :-) Welcome Debra! I was sore for 2 months after joining XFit. Everyday, i was discovering new places on my body that i never felt before!

Athena commented on 09-Apr-2010 12:14 AM

Back Squats: 125-135-145-145-145. Those lunges yesterday didn't help my backsquats any at all! Great job, Elisabeth and Todd for beasting yesterday's WOD! As for soreness, it will become a part of daily life =P

Todd commented on 09-Apr-2010 06:58 AM

I checked Elisabeth's uh-uh. The lunges worked! But, no soreness yet...Thanks Athena, Goddess of War and Handguns, for "coaching" for us last night. That was Roper family beating, that's for sure!

Todd commented on 09-Apr-2010 07:01 AM

I meant uh-huh (and her guns!)...guess I was just so in awe of the incredible results 15 minutes of lunges produces :-)

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Barbell Lunges

WOD

AMRAP in 15 minutes of

Barbell Overhead Snatch Grip Walking Lunges 15 meters (scale weight to capacity)

Push-Ups 10 

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Coach Matt showing lunge form!

Comments

Terra commented on 07-Apr-2010 07:51 AM

Man, between tax season, selling a biz, and a 4yo that has quit sleeping through the night, 5am came EARLY, but it was SO great to be back in the Box this am. Way to go Erin, leading the pack. I started with 25# for 10 rounds, finished the last 2 rounds at 12.5# - all real pushups. Tough WOD for day 1 back, ha!

Terra commented on 07-Apr-2010 09:45 AM

I just realized this am's WOD was 10 pushups. I was doing 15...I swear I thought D said 15. :(

Christi commented on 07-Apr-2010 10:10 AM

CrossFit Bootcamp this am! Yay! AMRAP in 10 min. 20 air squats, 10 push-ups, 100m sprints. Scaled with knee push-ups. 8 rounds plus 6 squats. In the box tonight for the WOD...I'm sure my legs and arms will be screaming by tomorrow...so love it! I think I'm an endorphin addict!

Coach D commented on 07-Apr-2010 11:32 AM

Sure, Terra, blame it on the coach why don't cha! Throw me under the bus, I am used to it, hehe. BTW, we had our first Ladies Only Boot Camp this morning and it went great. It is amazing to see how "real" fitness impacts people. Our athletes are amazing! Thinking before being....

Terra commented on 07-Apr-2010 11:55 AM

Nope, D...it's my responsibility to read the board. I just heard 15...guess you meant meters!

Michele commented on 07-Apr-2010 12:50 PM

Ladies Only Boot Camp WOD - 10 min AMRAP 20 squats, 10 pushups, 100m sprint - 9 rounds plus 12 squats. Amazing how such a short time with high intensity can be a really good workout! My arms and shoulders are screaming with all the shoulder work the past 3 days! I may attempt the WOD at home later, but need to recover a little longer!

Tina Neuwirth commented on 07-Apr-2010 02:01 PM

Congrats to all the ladies starting the boot camp! You guys are going to love it, and Miles is a great motivator! Today's WOD for me was a Dutch special that D and Clayton did recently (in much less time, might I add). I am not at all happy with my showing. I grabbed a jump rope that was much shorter than mine that I usually use and could not put more than 5 DU together until the last round when a longer rope became available. I got so frustrated at getting behind that I scaled the weight on my cleans from 95 to 85#, so I did not even finish prescribed! AAARRRRGHHH!!! I know, excuses, excuses...I was mad that I could not make it work too...I figured a crossfitter ought to be able to deal with a short rope. Anyway, I did not want to post but figured if I post the stuff I do good at, I have to post the other stuff too, and prove that even the coaches have a BAD day! So, WOD was 7 power cleans 95# (scaled to 85 after 5 reps on the 2nd round), 10 one-arm KB swings-5 each arm (25#), and 30 DU (the bane of my existence today), 4 rounds for time: 9:57. I probably lost a good 1 or 1:30 on the DU! Anyway, tomorrow's another day! Enjoy the lunges and push ups today. Looks like a fun one. And way to go Terra for doing more. I think it's Clayton that says "it's just more work"!

Erin commented on 07-Apr-2010 05:57 PM

Terra, you were hard core if you did real push-ups and an extra 5 per round...no wonder I was ahead of you! LOL! I completed 13 rounds. 6 with 25# bar, 7 with 12.5# bar. All my push-ups were knee push-ups. So, Terra, you kicked my rear...as usual. :) Amber, so fun to have another girl in the a.m. You're doing great! Keep it up!!

Michele commented on 07-Apr-2010 06:43 PM

Correction to above Boot Camp posts. Sprint run was about 20m, not 100. Went back to the box for more tonight. Did 500m row for time. New PR 2:07.7!!! Still sucking wind! Practiced double unders for a while and a few pullups. 25 GHD back extensions. Feel good today!

Corey commented on 07-Apr-2010 06:45 PM

Todays WOD - 16 rounds with 45# barbell. Of course I only did 10 pushups per round, not 15 :). Great job Athena and Reed!

Christi commented on 07-Apr-2010 07:03 PM

Michelle...thanks for the correction to sprints for bootcamp! At the box tonight. Did 500m row. PR 2.19.7...died after the first 150 meters. Will get better...back in the morning for 1000m row...got to build that cardio! Also did 35 pull-ups with the black band. Athena, Corey, and Reed....y'all are animals! Great job on the WOD.

Athena commented on 07-Apr-2010 07:28 PM

12 rounds with 25# bar plus 15m lunge. My shoulders are on fire. You totally smoked it, Corey! Good job! Reed and I were just trying our darnedest best to keep up with Mr. I'm-already-headed-back-while-you-slowpokes-are-still-on-your-way Doyle =) Terra, you sandbagger.......

Reed commented on 07-Apr-2010 09:05 PM

Wow! Corey, I've heard you called 'Row King', 'Burpee King' and now we can add 'Lunge King'! Good job Athena! you were cruising over there too. 2 PR's on the C2 tonight, Im gonna go out on a limb and say we have some great athletes and even better coaches. Small group tonight but a cool night to be at the Box and see some of that stuff. 45# 11 rounds, 4 push ups and 43 burpees when I got home.

Brady commented on 07-Apr-2010 09:18 PM

Hamstrings are smoked. 4 pushups short of 10 rounds. Bummer. Used 95# so it was a lil slower going but a great WOD.

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Cleans

WOD

Cleans 3x5

Romanian Deadlifts 3x5 (Heavier Progression than last week but maintain proper form at all times)

Rest

Row 4x100 meter sprints with 1-2 min rest intervals (all out max effort)

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Pull Up Frenzy!

Scalability- The ability to modify an exercise or movement to the appropriate individual needs of an athlete to achieve the optimum results.

Intensity-A Relative value of perceived exertion based on the severity of the exercise intervention.

These two terms speak to the value of CrossFit and the knowledge that we have as educated athletes! Our goal should be to scale the exercise to our level to develop the highest level of intensity to produce the greatest results or return on investment. 

Check out the Food and ATO2 Endurance Blogs!

Comments

Tina Neuwirth commented on 06-Apr-2010 08:39 AM

Bench Press 3-3-3-3-3: 65-85-95(assist x 3)-95(assist x 2)-95(assist x 2). Metcon: AMRAP 5': 3 HSPU, 6 KB Swings (1 pood), 9 burpees - 4 full rounds plus 3 HSPU, 6 KB Swings, 7 burpees. I really wanted that last round! Oh well, next time. Enjoy the warm and windy day! At least there is no running in the WOD.

Corey commented on 06-Apr-2010 07:20 PM

squat cleans - 135-155-165-175-185, RDL's 135-185-205-225-225, Rows - 17.2-?-16.6, 16.6, 17? set the damper on a 4 the last row and got a worse time. Brady, you are the row king. It seems you make or break your time with first few pulls on 100m.

Christi commented on 06-Apr-2010 08:49 PM

Cleans: 45-45-55-55-60; RDL's 60-75-80-85-90; Rows-25.3, 24.7, 26.1, 25.7. I think I need a rowing class...I', 2-3 seconds behind everyone else!

Brady commented on 06-Apr-2010 09:50 PM

Corey you're right about the start. 100 sprints are just about that maximum effort. Time is deceiving on those, plus it's only 100m so not much merited there for bragging rights. As for row king, I don't know bout that one. We can let the 2k decide that one - you might edge me out :)

Michele commented on 06-Apr-2010 10:35 PM

Cleans 45-55-60-65-65 Rom. DL 65-75-85-95-100 I'm pleased with those weights b/c last week I used 60# for all three sets of 10. Need more practice on the cleans. 100m row sprints - 23.6, 22.9, 23, 23.6 Us shorties have the hardest time!

Athena commented on 06-Apr-2010 11:47 PM

Cleans: 65-75-85-95-105; RDL: 65-85-95-105-115. 100m row sprints: 23.2, 23.7, 23.4, 23.4.... I think that first pull takes me about 1 to 1.5 seconds...I know that's where I'm losing time. And with such a short distance, everything counts.

Elisabeth commented on 07-Apr-2010 05:36 AM

CLeans-45/55/65/70/75, RDL 75/85/105/115/115 , 3x10 @85#, Row 100M "Crawl"-26.5, 25.6, 24.7, 25.1 had the Row King Brady helping me on the last 3 sets and saw improvement but technique needs major overhaul. Lost at least 2 secs on that first row. DO really like the row Sprint - technique and body awareness

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GPP - AMRAP

WOD

AMRAP in 10 minutes of

15 KB Swings 1.5/1

15 Burpees

15 Wall Ball 20/14

15 Push Press 75/45

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If you have friends that have been wanting to try CrossFit, our Ladies Only Boot Camp is starting this week. Let them know to contact us or go online to the scheduling system to register. Also, don't forget to put the POSE Running workshop in your calendar for the 24th of April! This coming Sunday we will also be at the DFW Mud Run! Come and cheer on CFFTW athletes and hang out. If you would like to help with handing out water or working our booth, contact us.

Comments

Terra commented on 05-Apr-2010 09:52 AM

Way to go Jill! That is awesome! And to Elis' husband...can't wait to read the race report. Soooooo bummed I missed this am's WOD :( My daughter apparently indulged in her free day with too much chocolate and was in our room ill at 2am to 4am. Good times...will do a modified version at home today. See ya'll tomorrow am.

Brady commented on 05-Apr-2010 12:55 PM

Todd - that's a shame. I was looking forward to living vicariously through you again man. Maybe the "cliffs notes" version?

Tina Neuwirth commented on 05-Apr-2010 01:33 PM

Well, with all the awesome endurance athletes in the box, I really hate posting running times now, but I figure if I post everything else, I have to post what I stink at too! So, 5K today: 28:00. Much slower than my PR, but 1:08 faster than my last 5K two weeks ago. I had to walk a few times and ended up running 20 sec intervals on the last mile or so, because it felt better than just trying to haul it in for some reason. Anyway, the distance running (I know for some of you 5K is NOT distance, but it is to me) has never been my favorite, but I am trying to be that well-rounded athlete so...

Coach D commented on 05-Apr-2010 03:27 PM

Won't be at the box tonight, gonna miss all you guys! Give Clayton, H%&$#@*! Pray for my dad he is having surgery today. I want to here you guys suffering from Grapevine, hehehe!

Corey commented on 05-Apr-2010 07:09 PM

Darin, we are praying for your dad. Oh man, this was a tough post-holiday wod. I was paying for my food sins. 3 rounds, 15 kb's, 4 burpees, and two near-pukies...... Priceless. Maybe an endurance wod tonight to help settle the stomach.

Michele commented on 05-Apr-2010 07:38 PM

Modified CFFTW WOD today with my daughter. Did 15 min AMRAP with 7 reps of each. I used 25#KB, 14#WB, 35#PP. Did 5 rounds plus KB's and 2 burpees. Also stepped up burpees with each round. Started with 8 and finished with 12. Great metcon workout!

Kimberly commented on 05-Apr-2010 07:56 PM

2 rounds + 13 KB swings. did 1 pood all the way through. 45# push press frist round and 35# the second. that was a doosie!!!

Terra commented on 05-Apr-2010 08:46 PM

Bummed to see still no race report, E's hubby!? Hope you can prose again... SO ready to get back to CF tomorrow.

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Rest Day

WOD

Rest Day

Happy Easter!

"Training the body is of some value, but training the spirit is of eternal value..."

Comments

Todd commented on 04-Apr-2010 09:06 AM

Hey All~ As Elisabeth mentioned, I ran the 25K at Hell's Hills yesterday and finished a bit under 3 hours. All-in-all I felt like it was a good effort and my strongest race in a while. I'll post a race report a little later today on the endurance blog if anyone cares to hear me pontificate. Happy Easter!

Todd commented on 05-Apr-2010 10:19 AM

Alas Mrs. Josh, there will not be a race report after all. I spent a good while last night typing out a lovely bit of prose, only to have the endurance blog eat it and respond with ERROR. I just don't have the heart to type it all again...

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10!

WOD

Run 800 meters

10! - 10,9,8,7,6,5,4,3,2,1 ( perform a descending rep count by going from one movement to the next)

Box Jumps 20"

Ring Dips 

Sit-Ups

One Arm KettleBell Swings (reps are total combined not each arm, example-first round 5 each side) 1/.5 pood

Row 800 meters

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Reed in POSE!

http://www.posetech.com/training/archives/000491.html

Great link to POSE running technique on the POSE website! Check out the upcoming events! We will be having a POSE Running Workshop in a couple of weeks after the last morning WOD on Saturday April 17th @ 11 am. Afterward, we will take a short run to work on the new skills and then have a potluck lunch afterward. Bring your favorite Paleo/Zone side and we will provide the meat! POSE and then pig out! Sign up at the box.

Comments

Corey commented on 03-Apr-2010 10:36 AM

Have to brag on my wife Jill who ran a 10k at the Stockyards this morning in 49:30! 7:59 pace.

Elisabeth commented on 03-Apr-2010 05:13 PM

Congrats to your wife, Corey. Awesome time! Great pic of Reed "posing". This morning's WOD looks amazing.. did anyone do it? I sure miss the trash talking --( Todd represented at Smithville - Met up with an endurance team from Alamo Box - they must have had at least 4 athletes of varying levels of skills competing in the 25K. Happy Easter Weekend!

Coach D commented on 03-Apr-2010 06:33 PM

Way to go Jill! Great time! I would think that the ring dips were the tipping point for most this am. Happy Easter!

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Overhead Press

WOD

Overhead Press 5x5

Good Mornings 3x10 (lower back angle should be in extension at all times with soft knees)

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When developing the clean it is important to focus on the completion of fast elbows around the bar and dipping back under the bar to receive it. The faster the elbows, the easier the lift! On a skill day or when extra time is available, work on high hang cleans and explosion to the bottom of the lift to receive the bar and work on fast elbows.

Comments

Tina Neuwirth commented on 02-Apr-2010 09:13 AM

Way to go Charlie for being the only soul up-and-at-'em this AM! I'd have been lonely if he hadn't showed up! Good work on SP and Good Mornings. Today I did split jerk 1-1-1-1-1-1-1. 85-95-105-115-125(f)-125-135(f)-130(f). 130# is my previous PR but I haven't done these in a while. I actually fully extended under 130, but I had the bar too far in front of me. Next time!

Corey commented on 02-Apr-2010 04:04 PM

Todd, good luck at your race this weekend!

Corey commented on 02-Apr-2010 07:14 PM

shoulder press - 95-105-115-125-135(4), good mornings - 95-115-135. Will do Tuesday's endurance WOD tonight - 5k intervals on mountain bike -4x w/ 2 min rest between.

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GPP AMRAP

WOD

AMRAP in 10 minutes of

5 Pull-Ups

10 Push-Ups

15 Double Unders

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Todd pushes through a WOD to the beat of the new "Clock Gone Bad"

We are continuing to add member profiles in the "Success" tab of the navigation bar. Check it out for updates on member success!

Don't forget about the endurance blog! If you are training for an endurance event or just want to expand your capacity to tolerate endurance tasks, ATO2 Endurance Blog is posting an endurance WOD every other day to augment your training. Good stuff!

The box is growing with our 1 year Anniversary right around the corner. If you know of someone who could benefit from CrossFit, that would be everyone, talk us up! Remember that when you refer someone and they enroll for a level 3 membership or higher, you receive a free month!

Todd Roper will be competing in a run this weekend representing the ATO2 Endurance Team. Keep him in your thoughts and prayers!

Comments

Todd commented on 01-Apr-2010 05:43 AM

Thank you Darin for a picture that does such a great job of catching the core of who I am! I feel pretty good for my race this weekend, so we'll see how it goes. I'd like to finish in the top ten percent :-) Everyone be sure to rest and enjoy your holiday weekend and consider the price paid for you~

Troy commented on 01-Apr-2010 06:53 PM

6 rounds + 10 pushups. Double unders are getting better, but still need a lot more practice. Cool to have coach Matt do the WOD with us!

Peter commented on 01-Apr-2010 07:57 PM

11 Rounds + 10 push ups. I had to do single unders. I just couldnt get the rythym of the doubles down. I stopped and purchased a jump rope. I will get them down. It was cool to workout in the evening for once. Sorry Tina, I have to skip out on Friday... I'll be in Pittsburgh for the holiday. Corey, when I get back I have a date with Helen...don't get too cozy! Everyone have a Happy Easter!

Christi commented on 01-Apr-2010 08:26 PM

Scaled: knee push-ups, black band pull-ups, and singles 6 rounds + 10 push-ups. Clayton, thanks for making a "midget" jump rope!

Corey commented on 01-Apr-2010 09:37 PM

8 rounds plus pullups. Finally was getting the doubleunders but they still slowed me down. Actually did all 15 one round without stopping. Pete, nice to see you at the evening wod. Helen will be waiting for you when you get here!

Michele commented on 01-Apr-2010 10:20 PM

7 rounds - scaled with green band pullups, knee pushups on the last 3 rounds, and 5 double-unders per round. Great training on the double-unders pre-WOD! I finally got it!!! I think I did 3 in a row two different times. On the last round I knew I didn't have time to get very far into the next round so I just kept going on the double-unders until the timer stopped. Lost count, but I got at least 10, maybe more! Love that WOD!

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