Snatch 3x5

WOD

Snatch 3x5 (if you are new to the snatch movement, work on transitional skills building up to the snatch-OHS, Snatch Pull and Burgener warm-up)

Rest

3 Rounds for time of

Row 500 meters

Push Press 12 reps 95/65

Post loads and times to comments

Starting next week we will be adding a new Tues, Thurs 6 am class. The class will be for On-Ramp students but will also be available for open gym time to do the WOD or skill work!

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Comments

Michele commented on 30-Sep-2010 01:37 PM

Snatch - 25,30,35,40,40 Metcon - 11:30 using 55# PP. Was really hoping to do it Rx'd but the 55# turned out to be pretty hard. Maybe next time!

Michele commented on 30-Sep-2010 01:44 PM

New Nutrition Blog post today!

Corey commented on 30-Sep-2010 06:32 PM

Snatch-worked on form and it sure helped. Receiving the bar getting easier. Should go heavier next time. 65-75-85-85-95. WOD as Rx'd - 7:12.

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Split Squats 5x5

WOD

Dynamic mobility before the WOD

Split Squats 5x5 ea leg

Rest

"Mini-Cindy" AMRAP in 6 min of

Pull-Ups 5 reps

Push-Ups 10 reps

Squats 15 reps

Post loads and times to comments

We miss ya girl!

Comments (6) | Permalink |

Comments

Peter commented on 29-Sep-2010 10:04 AM

Split Squats will take it out of you! 45-95-115-125-125. Failure is not an option, unless of course you have a spotter. Mini-Cindy: 8 Rounds + 6 squats...wanted to get to 9 but time ran out. I would love to try the full Cindy sometime.
Good job to all this morning. I expect Corey and D-man will surpass me on this one since I've given them a number to reach.

Also, I wanted to welcome Terra to CFFTW!

Don commented on 29-Sep-2010 01:21 PM

Split Squats are really difficult, especially when you put the weight on the leg on the bench...not good results doing it that way. After much travail and mini-tantrums: 35-32-32-50-50. I will try much heavier next time if my balance stays good on the first attemp. Mini-Cindy: 5 rounds + 1 pull-up.

Tina Neuwirth commented on 29-Sep-2010 04:52 PM

I have done split squats a few times recently, so today we did back squats 3-3-3-3-3: 95-115-135-155-175. For sets of 3, that was actually a PR. We also did dips (supposed to be weighted, and I guess technically mine were, since I am up about 15-16# now!). I completed all reps without going to bands, but was not able to add any additional weight. Technically, with 16# on 5 sets, that was also a PR for me. Good day, I guess.

Reed commented on 29-Sep-2010 08:59 PM

Split squats: 45,65,85,105,125. Amrap: 7 rds plus 4 pullups. Ok, the split squats were awkward and the balance was the issue for me more than the weight. I felt ok about my amrap but my arms and chest were pretty much shot by the end. Great workout everyone, Charlie and Corey, you guys killed it! Nice to see that one girl....Athena I think was her name.

Corey commented on 29-Sep-2010 10:01 PM

8 rounds plus pushups. Charlie showed us all how it should be done. The pushups were my limiting factor. Had to break them up significantly in the last two rounds. Last 10 pushups alone took 30 sec. Ouch! What use to be a strength is now a weakness to work on!

Michele commented on 29-Sep-2010 10:04 PM

Got there late so skipped the split squats. I'll catch up on that later. Metcon - 6 rounds plus 2 pullups. Green band pullups, and 4 rounds full pushups before going to knees. Yep, those pushups start to get tough!

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Are Men Becoming Less Male?

WOD

Dynamic mobility and stretching before the WOD

Four rounds for time of

Row 400 meters

Toes to Bar 10 reps

Deadlift 185/135 10 reps

Push-Ups 10 reps

Post time to comments

Are Men Becoming Less Male? Read this article and decide for yourself...

A Population-Level Decline in Serum Testosterone Levels in American Men

There is compelling data that shows that androgenic characteristics are decreasing not only with aging but also with lifestyle, diet and other characteristics. Why, you ask? Over the next couple of weeks, we will look at what having a sedentary lifestyle, diets full of high sugar loads and inappropriate work/stress ratios can do to our bodies. According to several endocrinology studies, men are becoming less male...

Comments (10) | Permalink |

Comments

Dan commented on 28-Sep-2010 06:50 AM

Just wanted to say good-bye to my Crossfit FTW family and that Dan and I will truly miss all of you. Darin and Clayton thank you for all your patience, help and understanding while trying to educate us. Crossfit was the only thing that help me actually start to lose the weight I put on. I am saddened that our journey with all of you has had to end so soon after just beginning. Thank you all to the members you made working out something to enjoy and not loathe doing. If any of you get up to KC look us up and keep in touch you have all touched our hearts.

Tina Neuwirth commented on 28-Sep-2010 07:45 AM

I know I am becoming less of a man! ;) Just joking...I totally agree, and D and I were discussing all of the ramifications of the decreased androgenic characteristics in our society...frightening! This AM, we did incline bench 3-3-3-3-3: 45-55-65-75-85 (assist x 3 on the last set). Then, tabata squats: 196 total (24, 25, 25, 25, 25, 24, 24, 24). I little lower on my high number, but I think my low score was the same, and overall, I was happy with my consistency. Great, fast WOD to get my day started.

Michele commented on 28-Sep-2010 10:30 AM

CFFTW WOD - 19:47 with 85# deadlift and full pushups. Miss you already Andrea! Good luck in KC!

Pam commented on 28-Sep-2010 01:23 PM

Good luck Andrea and Dan!! Wish you the best!! Don't forget to come see us if you are back this way!!

Corey commented on 28-Sep-2010 07:50 PM

As Rx'd 12:54. Did this one w Dman. Passed me on the KTB's on last round and I couldn't catch up. Of course he was already worn out from swimming this morning :). Great job 5:30 class!

Corey commented on 28-Sep-2010 07:52 PM

We will miss you Andrea and Dan! Come back when you can.

Corey commented on 28-Sep-2010 07:53 PM

Correction.... TTB's. I don't think my knees will go that high.

Troy commented on 28-Sep-2010 08:03 PM

15:49 with 135#. Killed about an extra 20 seconds since i can't read and started to do pullups for the push-ups. I guess I wanted to make it harder. Thanks Corey for correcting me.

Pam commented on 28-Sep-2010 09:22 PM

CFFTW WOD: 19:10. Not happy with the time, but my back was not cooperatiing on this one! 95# DL, full push ups, full TTB. Great job everyone, especially you Troy, going the extra mile with the pullups! :)

Craig commented on 29-Sep-2010 06:40 AM

This was my very first WOD. Full weight on the deadlifts, but my "Toes to Bars" looked more like "Knees to Nips". Finished in 16:05 with a great big asterisk, but glad to be on the road to better fitness.

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AMRAP

WOD

Dynamic mobility and warm-up before the WOD

AMRAP in 14 minutes

Hang Cleans 5 reps 135/95

Sprint 200 meters

Pull-Ups 10 reps

Post time to comments

Remember to keep checking on the endurance blog for 10k running training in preparation for the November 7th DFW Mud Run!

The greatest weakness is the one we can't expose...

Comments (8) | Permalink |

Comments

Corey commented on 27-Sep-2010 07:43 AM

6 rounds even with the AM group. Really great group this morning. So here's where the rubber meets the road on what Dman tells us..... Work on flexibility and mobility. Pete got me by 2 hang cleans because of, other than his superman abs, my lack of shoulder mobility. While I had to break up my last two rounds of pullups because I lost my kipping, Pete did them unbroken and I found myself needing to catch up on the cleans and the run. Great job Ab Man.

Peter commented on 27-Sep-2010 09:10 AM

Great class this morning! I did a little too much celebrating for my 30th this weekend and felt an unsettled feeling in the stomach. However, I kept my composure and pulled through. I beat Corey by 2 reps and it was a very good race this morning. Great job Corey! Good job to all.
As Rx'd 6 rounds + 2 hang cleans.

Michele commented on 27-Sep-2010 10:37 AM

New post to Nutrition Blog today!

Don commented on 27-Sep-2010 01:10 PM

It was a good WOD this morning. I felt great on the runs but the pullups and cleans were really tough. I had fun watching Pete and Corey compete...it was hard not to get distracted and keep working. 4 rounds + 3 hang cleans.

Tina Neuwirth commented on 27-Sep-2010 01:15 PM

Wish I could have been there to see the epic clash of Corey, King of the Burpees, and Pete, King of the Box! Today I did a very sorry two mile run/walk. Running is still really getting me, though I seem to be holding onto everything else fairly well. 19:36 which is a good 2 mins slower than my usual average for this route. Oh well, at least I'm still doing it! Have a great day!

Matt commented on 27-Sep-2010 09:01 PM

6 rounds, as rx'd. Gut buster. Almost puked.

Peter commented on 27-Sep-2010 10:57 PM

Quick Bedtime WOD: 100 pushups for time: 3:17...I'm spent.

Candace commented on 28-Sep-2010 09:11 AM

85# cleans, used red band and blue band for pull ups. 4 rounds. Anything with running in it.....Im just glad I dont quit.

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Rest Day

WOD 

Rest

Welcome Back, Ian!

Goals & Getting Better Anyone?

CrossFit is like most endeavors a never ending journey or road to some destination. That destination for most is fitness. But as we all know, if you don't have a road map, directions or objective to get somewhere it is difficult to arrive at where you want to go. When most athletes first start crossFitting they are in it purely for the adrenalin rush, excitement and newness that it provides. Yes, it is true that most want the level of fitness that crossFit can bring, but make no mistake that the "feeling" you get from crossFit is what keeps bringing you back. 

This past week I wrote a short blog about Troy Landrum, one of our athletes here at CFFTW. The reason for that blog was because of the needed emphasis of our box to improve on quality of movement, and Troy is a good example of that. But most importantly, he is a great example of setting priorities and goals and sticking to them. Each of us needs to have set goals as to what we want to achieve while crossFitting. Experience tells me that once the excitement of the "feeling" has died down, or the rush of the clock has stopped, or the newness has worn off, that there has to be something more. That something more is our goals, objectives, and desire to be better. It is that simple. CrossFit has created a great framework by which all of us can develop great fitness, but it must be balanced and have a sense of direction and purpose.

This last week, I watched the movement in our box and begin to focus more on good movement and attention to details. Good movement is not just important because we want you to look good training, but it is just good science. For any athlete to develop to their potential, they must have mobility and stability which predicates good movement. Extending those hips at the end of a lift, pushing as hard as you can to reach the top of that 10ft wall ball target and getting that chin up and over that bar has value. Full movement provides for a safe foundation for future development. But it more importantly speaks to something deeper, wanting to be and do better. Wanting to insure that I am getting better.

The goal to progress, learn, grow, and reach our objectives, that is where it is all at. The qualities we develop on the road to getting there enrich our physical, mental and spiritual lives. So, the next time you are in the box, or the next time your coach addresses movement or warming up or anything that has to do with investing in yourself through doing things right, remember, getting you to be better is always the impudence to our interaction!

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"Fight Gone Bad V"

WOD

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post to comments

Fight Gone Bad Scores:

Cesa 301 Rx

Kara 293 S

Pete 287 Rx

Elis 245 S

Pam 241 S

Elena 231 S

Bret 227 Rx

David  203 Rx

Paige 183 S

Also, congrats to Brett and Craig for finishing On-Ramp and posting much improved baseline times! Look out guys, these guys can pull a mean rower!

Candace PR! 115# Clean and Jerk

See everyone this morning at 9 am for Fight Gone Bad!

Comments (6) | Permalink |

Comments

Elisabeth commented on 25-Sep-2010 12:17 PM

FGBV- 55# SDLHP,45PP,14WB, 18" box- 245. Improved from last yr.

Corey commented on 25-Sep-2010 12:47 PM

Sorry I missed it today. I ran a 5k fundraiser at the kids' school. It was all offroad. 22:01 Not normally a good time, but ok considering all the mud and water on the course. Nearly wiped out on a muddy turn. Hope you guys killed killed it this morning. I hear congrats are owed to Cesa for breaking 300!

Michele commented on 25-Sep-2010 03:17 PM

Ran the same 5K fundraiser as Corey. Totally cross-country, which I have never done. And it truly was during the rain, in mini lakes, rivers and mud pits! Got slowed down 3 times through mud that was trying to pull my shoes off! Total time 31:06. Congrats to all the Fight Gone Bad-ers! Great numbers!

Pam commented on 25-Sep-2010 07:59 PM

FGBV! 55# SDLHP, 45#PP, 14#WB, 18 in Box. 217 last year with lower weight, 241 this year. Great job everyone!!

Cesar commented on 25-Sep-2010 08:28 PM

Great job to all, not quite sure how I pulled out 301, I was spent. This is a deceiving workout and really is a fight gone bad. Everyone poured out there heart and it was a good showing. Good job to Pete trying to get 300 reps for every year of his life, here's to 10 for every year of his life and one to grow on 301 Rx'd.

Cesar commented on 25-Sep-2010 08:30 PM

Where was Terra on this!? She got zero reps!

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Snatch

WOD

Dynamic mobility and the Burgener warm-up before the WOD

Snatch 3-3-3-2-1 (focus on form and movement)

Rest

Row 1000 meters for time

Post loads and row times to comments

Remember that tomorrow at 9am we will be doing Fight Gone Bad for the FGB V fundraiser. We will all meet at the box at 9am instead of at the regular class times. We will run as many heats as we need to get everyone through it! Bring a friend or family member to try out a scaled version, ha! 

Coaches Observation

I was watching Troy Landrum do yesterday's WOD. It made me think again about the value of safety, mechanics and intensity, three foundational principles within CrossFit. He is a great example of an athlete that has stuck with the plan! He has gradually improved over the last year, gotten stronger, faster, bigger and more enduring. He is not always concerned with being first, as long as he knows that he gave it his best and performed the movements correctly. Because of his patience and diligence in perfecting movements, increasing flexibility and mobility, he has a great foundational athletic platform to grow. Hats off to you Troy!

Comments (5) | Permalink |

Comments

Tina Neuwirth commented on 24-Sep-2010 10:11 AM

Nice look Pete! That's determination. Missed you this AM. Good job to everyone else, especially on the row...lots of PRs today! Work those Burgener drills until you get the movements, and WORK ON FLEXIBILITY! I did the posted WOD: 55-65-75-85-90 (my previous PR). After Bryna comes, I'm definitely working towards a BW snatch. Row felt rough this AM: 4:40, 19 secs off my PR, but at least I got it done! Have a great weekend and good luck to those doing FGB tomorrow!

Don commented on 24-Sep-2010 10:14 AM

First time to do snatches...it was difficult to master form but it started making sense at the end. Loads 55,55,65,85,85. On the 1000m row I hoped to break 4 minutes. I was able to set a new PR by 16 seconds (3:45.6). Legs were absolute rubber at the end. Great job by all this morning!

Peter commented on 24-Sep-2010 01:36 PM

Overslept this morning! It's probably a good thing and the rest was needed. I want to be ready for the morning. See you in the AM!

Corey commented on 24-Sep-2010 08:29 PM

Snatches - I took it easy on the weight, worked on form, and actually enjoy these now! 65-85-95-115(1)-135(f). Although I failed on those, the timing and balance is coming together. Looking forward to doing that again. 3:17 on the 1000m row. Not having done that in about 7 months or so learned a lot from that row. Although it felt easy at first, I started out way too fast and had nothing left the last 250m. The good thing is it was still a PR. Pacing is key. Next time will be much better.

Pam commented on 24-Sep-2010 10:54 PM

Snatches-something I need to keep working on! 55-65-75-75-75(1F). I did a 500m row before the snatches-2:16 I think. See everyone tomorrow!

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Metcon

WOD

Dynamic mobility before the WOD

Complete 4 rounds for time of

Run 800 meters

Sit-Ups 25 reps

Push-ups 15 reps

Pull-Ups 10 reps

Post time to comments

Erin attempting PR @ 115! Great triple extension girl!

Quest for Athletic Development

There is an old saying from a song that goes like this, "everybody wants to go to heaven, but nobody wants to die." It's true, everyone wants the rewards but very few are willing to do what it takes to get there. Athletic development is no different! It is a never ending quest to improve based on what God has given you in that thing we call the body. But make no mistake about it, it is hard. One of the foundational pillars of crossFit are the progression concepts of safety, technique and then intensity. In my observations, I have seen more athletes get injured faster when they don't follow this progression. There is a method to this madness. One builds on the other. 

It is imperative to develop the foundation or nuerological movement patterns, mobility, and flexibility before strength and power can follow. The progression should always be mobility then stability. After almost three years of doing this, I am daily challenged as to how I can improve myself and our athletes in our ability to "be better." One piece of advice I can give you, don't take the short road, it always leads you in the wrong direction. Take the time to mature as an athlete, work on the things that you don't want to work on, humble yourself when needed and you will get better! All things in time!

Coach D

The road less traveled leads us to a great destination...

Comments (8) | Permalink |

Comments

Michele commented on 23-Sep-2010 09:44 AM

Interval runs 4X200m - :38, :40, :40, :38

Corey commented on 23-Sep-2010 10:15 AM

I wasn't looking for this, but ran across it this morning. Take a look at the link below. This list should be taken as an encouragement and a motivator. There are times every one of us has wanted to throw in the towel during a wod. Great points to remember when committing to being a Crossfitter.
http://dynorock.files.wordpress.com/2010/04/i-will.jpg

Candace commented on 23-Sep-2010 10:53 AM

I l<3VE it Corey!!!! Im printing that one off!

Athena commented on 23-Sep-2010 12:35 PM

It is now my official wallpaper on my laptop!

Pam commented on 23-Sep-2010 02:45 PM

I LOVE IT TOO! Great job Michele, you are going to rock this 5K!

Athena commented on 23-Sep-2010 02:56 PM

34:50. Used hotel treadmill and did 50 air squats (all unbroken) and 25 sit-ups. Great work out!!

Michele commented on 23-Sep-2010 04:58 PM

Awesome post, Corey!Thanks for sharing! I've already read it to someone else. It's a keeper!

Troy commented on 23-Sep-2010 09:46 PM

Metcon: 25:36. Thanks Dman for your blog. Excellent stuff to take to heart and remember!

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Clean & Jerk 3-3-3-2-1

WOD

Dynamic Warm-up before the WOD

Clean & Jerk 3-3-3-2-1

Rest

AMRAP in 6 minutes

KB Swings 20 reps 2/1.5 pd

KTE 10

Post loads and rounds to comments

Ok, the jury has voted and it looks like we will be doing Fight Gone Bad @ 9am @ our box on Saturday. We will all plan to meet at 9 am for the WOD. Let's all try to be here. This will be a good opportunity to meet members who you have not met in the box before. Donations will be accepted and they will all go to the FGB V fundraiser for The Wounded Warrior Project and Live Strong! The 8am class and 10am class will be cancelled. If you are an On-Ramp athlete, come at nine and we will still have class.

A lifetime of training for just ten seconds - Jesse Owens

Comments (11) | Permalink |

Comments

Clayton commented on 22-Sep-2010 12:07 PM

Check out this blog. From Sage Burgener, one of our Oly lifting heroes. Good stuff. Overhead Squat everyday!!
http://www.crossfitinvictus.com/blog/

Tina Neuwirth commented on 22-Sep-2010 03:07 PM

Did The Chief today (w/ 85# power cleans). I was just trying to keep moving and not overheat! Don't think I succeeded on the overheating part since I was dripping when I was done! 4 rnds + cleans, 3 rnds + cleans and 5 pu's, 3 rnds + cleans, pu's, and 4 squats, 3 rnds + 1 clean, 3 rnds + 3 cleans.

Reed commented on 22-Sep-2010 07:04 PM

I would like to say Im sorry for today. Im sorry to Corey and Charlie and everyone else who was at the Box tonight. Im not sure what happened to me or really why I left but I did and Im sorry. Sorry D, I think my diet was to blame but like I said Im not really sure. I will try to come back thursday and do this wod. Again, I am sorry.

Elisabeth commented on 22-Sep-2010 08:22 PM

C&J- 3-3-3-2-1: 65-75-85-90-95(F). Failed on the C& J both on 95#. Never thought i would say this - but love olympic lifting..Glad to have failed.. failure never felt so good.

Troy commented on 22-Sep-2010 08:35 PM

C&J: 85-105-115-125-135. Metcon: 3 rounds + 3 KTE with 1.5 pood.

Pam commented on 22-Sep-2010 08:35 PM

Awesome job Elisabeth!! C&J-3-3-3-2-1: 65-75-80-85-90. Metcon: 3rds + 11 KB's, 1 pood. Thanks Clayton for the tips on the clean, needs a lot of work but I'll get it!

Corey commented on 22-Sep-2010 09:54 PM

Reed, we all have bad days. I had a horrible lifting day myself. I can't really blame it on anything other than I just didn't have it today. Don't let the wod beat you. Remember how far you've come. Even if you suck on a given day you can leave satisfied if you know you gave it your all. Like Elizabeth demonstrated, there is growth in failure. I did 115-135-155-175(I think I got one), 175(f). Amrap - 3 rds plus 10 kb as rx'd.

Peter commented on 22-Sep-2010 10:21 PM

C&J: 155 - 175(2)F - 155 - 155 - 175 WOD as Rx'd 3 rounds plus 17 KB swings.

Reed- this WOD was friggin hard. I pulled a 200lb clean and jerk at the box games and as you can see I got nowhere near that. I really think it was just one of those days. We all psych ourselves out from time to time. However, I think turning 30 on Tuesday was part of my dilemma...

Michele commented on 22-Sep-2010 10:31 PM

C&J - 55-60-65-70-75 May be a PR, I need to research. Felt good tonight! Skipped the metcon; trying to rest up for another 5K on Saturday! Pete, it looks like you and Robbie need to do a Birthday WOD together!

Candace commented on 23-Sep-2010 08:58 AM

@reed- Im glad to see that Im not the only one who gets frustrated and wants to walk out. Sometimes, I fall so far behind on a WOD and just want to stop and give up. C&J 75-85-95-105-115 (PR) Started the WOD as Rx but that 1.5 KB got heavy really fast so I switched to the 1pood. 2 1/2 rounds......and proud to have jjust finished one! I was exhausted from those C&J. I was determined to PR.

David commented on 23-Sep-2010 10:28 AM

C&J - 135-145-155-165-175 and because I was feeling good, did an extra one at 185 (PR!).
Whew! After that, the 2 pood KB was REAL heavy...

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"Chief"

WOD

Dynamic warm-up before the WOD

Comments (10) | Permalink |

Comments

Tina Neuwirth commented on 21-Sep-2010 08:01 AM

I'm definitely going to have to pick up the Chief later this week or next. That is a good one! This AM we did SP 1-1-1-1-1-1-1: 55-65-75(A)-75(A)-70-75(A)-75(A). Lost 5# since my last time doing this one, but it's been a while. OH work fades fast if you don't do it alot! Also did dumbbell weighted walking lunges 10-10-10-10-10 (5 each leg): 40 (2, 20# DB), 50, 70, 90, 90.

Michele commented on 21-Sep-2010 11:09 AM

Chief - 4 rds,3 rds+6 squats,4 rds,4 rds,4 rds+6 pushups. Used 55# power clean.

Michele commented on 21-Sep-2010 11:09 AM

Anyone reading the Nutrition Blog???

Athena commented on 21-Sep-2010 01:45 PM

Michele: I did!! And I posted something too =)

Corey commented on 21-Sep-2010 05:57 PM

I read the nutrition blog! Chief - 1st 3 min amrap - 6 rounds; 2nd - 5 rds + 3 power cleans; 3rd - 4 rds + 8squats; 4th - 4rds + 3squats; 5th - 5 rds. Big improvement over last year!

Coach D commented on 21-Sep-2010 08:05 PM

WOD-Swim-Intervals 4x100m, 12 breath rest between, 4x50m 8 breath rest, 4x25m 6 breath rest. Not bad. First day on new program to develop faster, no rest 1 mile swim. Come join me. 6 week cycle. Great Chief rounds!

Elisabeth commented on 21-Sep-2010 08:34 PM

Chief- 60# PC- 5+3PC, 5+2PC, 4+4Sq, 4+2PU, 4+3PU=81PC, 143PU, 202 SQ. Improvement since a year ago.

Troy commented on 21-Sep-2010 09:34 PM

Chief - 105# power cleans. 5 rounds, 4+2pc, 4+3pc, 4+2pc, 4+3pc. My first Chief wod. Fun stuff! Thanks Michele for all the research & nutrition info.

Pam commented on 21-Sep-2010 10:02 PM

Unable to get to the box today, 2 mile run instead. No watch or phone with me so not sure of the time, good pace though, probably around 18 minutes. I read the nutrition blog too! Thanks for the info Michele!

Reed commented on 21-Sep-2010 10:30 PM

Off day from the box so I did 100 push ups for time. 5:14. not sure of my last time but Im pretty sure I beat it. Im headed to the nutrition blog right now...

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