There's my cutie! So proud of my baby girl!

Way to go to Cesa this morning! He killed the dead lifts. I'm pretty sure thats all they trained for in the Army. 185-205-225-225-225(3). Someone needs to strengthen their lower back...this guy.

No worries. I will most definitely school him tomorrow on the trail run.

We are going to be out at Eagle Mountain Park @ 6:45 in the am if anyone is interested in joining.

Deadlift 225-245-275-295-300 (4 fail). Apparently 5 pounds was the straw that broke Cesa's Back.
Thanks for the encouragement Pete, it's funny because I was in fact in a special ops dealift unit, but I can't discuss details.
I look forward to you crushing me on the run, and go ahead and take off without me, we both know if you fall in a ditch I can always deadlift you out of it when I finally get there.

Anyone who wants to run tomorrow feel free to show up at Eagle Mountain Lake park at 6:45. Apparently Pete will be putting on a clinic...unless Terra shows up.

DL: 185,205,225,245,265
PU and Lunges: 1:38
I have to say I was proud of myself for this time. I have been eating much cleaner (thanks to help from D-man) and trying to push myself harder in the workouts. I must also say as sissy as it sounds my feelings were hurt that my reps and form were questioned to the point that math was done to try and prove that I didn't do what I said I did. Just so everyone knows I did. The workout is already scheduled to be done again next week and I'm sure I will be under a microscope. Well make sure the microscope is in focus because I'm gonna do it faster.

DL - 115-125-135-145-155 could have gone heavier but ran out of sets :) WOD time = 2:43 not bad but when you are next to Reed who KILLED it I looked like I was in slow motion. Don't worry Reed I've got your back you LOOKED AWESOME and really fluid out there!!! Have to give props to Michelle D she had great form on her DL's and gave a great time in the WOD keep up the good work Michelle!! It helps me to workout with great people like these :)

DL: 185, 205, 225,245, 265 I think my group could have when a litle heavier. WOD time of 2:25, satisfied with that for now. Reed you smoked it. Troy, Charlie and Todd were all under the 2:00 mark to, it was AWESOME!1 Great jobs guys.

DL 105-115-125-135-145(F)-125. WOD 2:46. Kimberly achieved her objective. She beat my patootie.. but so did everyone else heehee.Great job all you pushup machines cuz it sure wasn't the lunges that was hard.

WOD-225-285-315-325-335 2:02

Ok,let's set the record straight. Reed's time was 100% legit! One of the things that is different about CF is that every WOD has been analyzed prior to putting it out in front of the athlete. During the programming of a WOD we look at the time domain, work capacity, movement, etc... We know the time domain prior to you doing it! This is why we're different. It is why you are paying for what we provide, results. Or we can be like every other, non-evidenced based trainer out there. The time domain on this WOD was analyzed when Clayton and I did it earlier in the day and the math put on the board. So, when every afternoon athlete beat every morning athlete, it got me wondering, why? Again, that's what we do, we use science to train! After doing the WOD again in the back yard, we figured it out. The movement in the box is more restrictive and takes more time than movement that is linear and with fewer turns in the back yard. Also, Clayton and I had done the lunges as stationary alternating. So, guess what, now we have figured out a way to make lunges even harder and require more capacity! Isn't science great! No doubt about it, Reed and Charlie both still smoked the morning class. The race is on...Coach D

Deadlifts 135-165-195-215-225(2F). Metcon 1:49. PM group...I guess a few of us will have a huge bulls-eye on our back next week when we do this metcon again. Should be fun!

Dead Lifts - 85,95,105,115,125 Still babying my low back. Metcon - 2:42 powerful, short and sweet! Did the stationary lunges thinking that would be faster, but apparently I was mistaken! Definitely turned my quads to Jello!

Way to go Reed. I did this in my backyard in 1:59. Didn't have a 45# plate so I stacked a 25# and two 10#. 3 turns with each lunge set just to stay on the patio and out of the mud. Yes, it added a few seconds but not many. Plus I didn't do deadlifts prior. You smoked that one Reed.

Great job everyone! Reed, you and Charlie smoked it and T-Roy was right behind. What speed you guys have! DL-105-125-145. Stopped after 3 sets, still nursing ripped hands from Saturday's WOD. Metcon-2:07, short and sweet and powerful for sure Michelle.
Ok Cesa, get your running shoes on! Need you to represent in the run, there's no deadlifting on the PT test!! Great job on the DL though!!!

So, my lower back and hips are pretty spent from the past few workouts. I did DL's last friday and Back Squats Monday. I attempted to do DL's today but I just haven't recovered. 3 Sets 225-225-205. METCON: 6:26 as Rx'd. I'm looking forward to the Christmas Party. Great Job to everyone this morning!

That was quite possibly my worst workout ever! I don't know what happened on the Metcon, I started w/14#balls for 2 rounds and 5 throws, but I just didn't have my head in it today, so switched to 10# for the remainder. I ended around 9minutes, yikes! DL: 115,125,135,145,150

Terra, I was wondering about that...I figured this ought to be a good one for you, but I guess your brain is still at Disney? I too just got back after a few days off due to a busy schedule lately. We did pull-ups 5x5 (Jenn and Lance did weight, but I am weighted enough...about 26#, so I just did 5x5). Then we did 5x5 dips. I used the red band the whole time but actually felt pretty good. I probably should have done a few without. Then the metcon from today. I did 20" step ups instead of jumps but used the 14# ball: 6:49 (what's up Pete, you should have beat me by more on that...step ups are slower!). See you all at the party tomorrow!

Did Monday's wod to save my knees a bit from the box jumps. 5x5 back squats - 185-195-215-245-255(2). Then 3 rds of 400m row and 5 push jerks. 5:47. Used 135#. See everyone tomorrow night! Looking forward to it.

DL: 215,235,255,275,295 METCON: 9 something I think. I wasn't happy with my time but I was happy to be back! See everyone at the party.

Mainsite WOD: 3 rds-10 DL 300#, 30 GHD situps, 6:36

Deadlifts: 135-155-185-205-235. Wod 8:20. Good work pm crew! Note: If you like Mexican cuisine....you'll love Oscar's!