"Twenty Five"

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Peter Dyer commented on 27-Feb-2010 08:21 AM

This photo just screams glory.

Corey Doyle commented on 27-Feb-2010 08:28 AM

My wife Jill is running the 5K today too. She has an 8 minute pace goal. I think she'll get it the way she's been running lately.

Corey Doyle commented on 27-Feb-2010 09:19 AM

Just got a report from my wife and she finished in 24:55 which is an 8:01 pace. She was celebrating with some ice cream carbs at the finish line.

Todd Roper commented on 27-Feb-2010 11:14 AM

Corey, any chance you can make the MOnday morning class? I think we've got business to take care of with somebody.

Corey Doyle commented on 27-Feb-2010 11:51 AM

Today's WOD - 18:42. Those KTE's and burpees really slowed me down. But it was a good one. I'm sorry to disappoint those who told me I should get 15-17 minutes. Todd, I'll let you know tomorrow if I can sound the battle horn on King Peter's domain.

Elisabeth Roper commented on 27-Feb-2010 12:28 PM

Great job to your wife Corey! I would love to run that time for a 5k right now.Corey -Your time was great on that WOD. This fan is not disappointed :-) CFFTWOD: 20:20 -scaled Red Band pullup and 10 #WB.

Elisabeth Roper commented on 27-Feb-2010 01:07 PM

Darin have you seen the April 2010 Muscle and Fitness ? Has so many great articles about workouts and nutrition- is M&F typically a crossfit type of exercise proponent? The Gladiator Training regimen looks curiously familiar to Crossfit Endurance. And even an article on "Too much of a good thing" too much cardio page 80. They didn't use the term Crossfit but they have graphic examples of how to do a Burpee to Box Jump, Turkish Getup, and some other Kettle Bell Swing things. (I hijacked Todd's copy and read it from cover to cover.) Thoughts from you coaches???

Troy Landrum commented on 27-Feb-2010 01:15 PM

WOD - 20:41, super duper metcon blast today. Fun stuff! Corey, you da man! Where was the mighty King Peter this morning?

Terra commented on 27-Feb-2010 01:56 PM

I am actually bummed I missed that WOD...looks killer :) Froze my u know what off...waiting for the start if the 5K. They delayed it 25 minutes after we were already corraled and ready to go! Josh did AWESOME. I am so crazy proud of him...I am gleaming. The boy that said he's NEVER run, finished his first in under 30 minutes! 29:34 He's even talking about a 10K. I promise, D, I won't lure him into LSD, but man, it's tempting - I am SO proud of him. I didn't hit my goal (21) but I PR'd with a 22:47. I placed 10th for women (out of 2265) and 89th overall. I haven't seen numbers like these in years, I am becoming a believer in the CF philosophy! Thanks for the encouragement, you guys are awesome. Aw, Pete...looks like I might have some backup on Monday, guess I better bring my game-on...

Tina Neuwirth commented on 27-Feb-2010 02:47 PM

Terra, AWESOME! Congrats on a killer time! And Corey, tell Jill congrats too! I'm excited about next week...the race is on for the King of the AM WOD title! It is going to be brutal!

Todd Roper commented on 27-Feb-2010 02:58 PM

Point of fact~ I just read Muscle and Fitness for the articles and just the one time ;-) The articles Elisabeth mentioned do indeed seem to support our training methodology, but I will say the Gladiator School will beat you down and just keep beating- no pun intended...Josh and Josh's Wife- y'all are blazing!!! Congratulations to and Mrs. Corey, too!

Darin Deaton commented on 27-Feb-2010 05:10 PM

Congrats to all the Cowtown athletes! Terra and Josh great showing. Corey tell Jill we said, congrats! It is great to see each athlete excel and reach their goals. Train short and go long!!! CF endurance works!!!!

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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

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Todd Roper 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 Brown 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!!

Darin Deaton 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 Roper 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!

Jenny Davis 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 Roper 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 Dyer 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 gunn 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 mccauley 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 Roper 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 Doyle 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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Met-Con

POSTING CORRECTION FROM EARLIER TODAY! Mud Run Website Scoring originally had Charlie Fisher as 23rd, they have since corrected and posted his time correctly @ 5th place! Way to go Charlie! We knew something was wrong with their record.

WOD

AMRAP in 20 minutes
Squat Cleans (95#/65#) 5 reps
Pullups 10 reps
Abmat Situps 20 reps
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Compare to June 25, 2009

Charlie & Miles Finish Strong at the 2010 Spring Mud Run!

The ATO2 Endurance Team rocked the competition at the Mud Run! Here are the times and placings.

Miles Knupp           4th                Individual Male/218 males     58:41        

Charlie Fisher        5th            Individual Male/218 males      58:58.0

T2 Teams

Terra Richards/Kimberly Smith 41st              121 Teams             1:37.08

Darin/Clayton                                   8th                121 Teams             1:16.15

Thanks to all who came out to help and support the local endurance community, the Young Marines and our CrossFit Community! See the gallery for pics!

Comments (12) | Permalink |

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charlie fisher commented on 13-Apr-2010 06:57 AM

i actually came in 5th place within 30 seconds of miles...not sure how or why they had me 23rd.

Athena Lee commented on 13-Apr-2010 07:03 AM

Y'all rocked! I'm so proud of you guys! And I'm so proud to be part of the CFFTW family =)

Corey Doyle commented on 13-Apr-2010 07:28 AM

Yes, I was at the finish line when Miles and Charlie crossed and Charlie was 30 sec behind Miles. Obviously a mixup with the time chips. They killed it!

Tina Neuwirth commented on 13-Apr-2010 08:27 AM

Awesome job to all Mud Runners! Congrats to all of you for doing it! Today was SP 1-1-1-1-1-1-1. 45-55-65-75(PR)-80 (with a small assist)-75-80(F). Then 5 rnds. of one arm snatch 10 reps (5 ea. arm) w/ 25#, 5 dips, 10 one leg scale w/ 25# (5 ea. leg): 6:06. Have a great Tues!

Terra commented on 13-Apr-2010 09:29 AM

Awesome workout Tina! This morning's WOD was no joke...especially now that I can see the clock, not sure if that's good for my psyche - but fortunately I had Pete (a different Pete) to watch instead of the clock this am! 55# cleans, blue band - 10 rounds and 6 pullups. AT02 this PM - so YES D, I will probably be back to the box to run on the track(mostly to seemy hot hubby), get my cot ready :)

kimberly mccauley commented on 13-Apr-2010 09:29 AM

9 rounds and 1 clean i think...i might have told miles one too many. i had no energy this morning! good WOD.

Darin Deaton commented on 13-Apr-2010 02:34 PM

Got the post corrected! I knew something was wrong but waited for the correction. CFFTW ATO2 Endurance Team Rocked the MUD RUN!!! We had more higher placings than any other training facility out of over 3k athletes. Come join us whether for competition or for fun, we need ya!

Corey Doyle commented on 13-Apr-2010 07:11 PM

As Rx'd - 11 rounds plus one squat clean. You were right Brady, it is the situps that slow you down in the later rounds! Couldn't quite catch the Big Gunn tonight. Good job dude. And wow, the ladies rocked it tonight! Some big rounds posted.

Troy Landrum commented on 13-Apr-2010 07:11 PM

8 rounds plus 5 cleans. 80# on sqt cleans. The pull-ups took it out of me. Nice work Mud runners!

Michele Deaton commented on 13-Apr-2010 09:43 PM

CFFTW WOD - 9 rounds. 55# clean (5 rds) 45# (4 rds), green band pullups. Wow! Thank goodness for the situps, 'cause I'm good at those, or I would have been way behind everyone else! Going to bed now to rest my shoulders! Yikes!

Elisabeth Roper commented on 14-Apr-2010 11:00 AM

CFFTW WOD- 12rds 9 Push ups: 55#,Red band Pull ups.

Elisabeth Roper commented on 14-Apr-2010 11:02 AM

Let's try that again: 12 rds +9 situps, 55# cleans,Red Band Pu,Abmat su

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Met-Con

WOD

6 Rounds for time of 

Run 400 meters

KB Swings 12 reps 1.5/1 pood

Push-Ups 6 reps

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Frank Zane Olympia Body Builder

Frank Zane was one of the greatest early body builders in the 70's. He was known for his balanced physique and discipline in training. He had the quintessential "roman physique" with near perfect symmetry. He also had a keen eye for seeing the value of good nutrition. Thanks to Matt Mck., we found this comment in a Book I have written in 1977, "3 More Reps." 

When Frank Zane was asked if he was concerned about the cholesterol content in eggs he commented, "I have been doing a lot of reading on that subject. In fact, I would recommend that you read a good book on cholesterol, it'sby Richard Passover and the title is Super Nutrition for a Healthy Heart. A lot of money is being spent by the sugar producing companies to convince you that if your fat intake is high you get cholesterol problems. In fact it is by taking sugar that you invite high cholesterol levels. The killer is refined carbohydrates!" What insight! And this was in 1977. You think Frank had a problem with body fat? 

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Terra commented on 15-Apr-2010 08:09 AM

In case you missed the memo, class today started at my house at 7:15am. Josh has the stomach virus now, so I didn't want to leave him alone w/the kids. I only have a 25#KB, so I did 20 KB swings instead of 12. Total time: 19:27 - I think I scared the neighbors running the 400's. They thought a deer was chasing me again.

Darin Deaton commented on 15-Apr-2010 09:53 AM

Way to go Terra! Functional fitness where ever you are at!

Michele Deaton commented on 15-Apr-2010 05:14 PM

20:33 using 35#KB for 2 rds and 25# for 4 rds. Full pushups for all. My head is now about to explode!!! Dang allergies!

Darin Deaton commented on 15-Apr-2010 08:39 PM

I haven't posted in a while on a wod, but after this one whipped my tail, I felt I owed it to you guys. Clayton also schooled me today on this one. 10 Rounds 185# Clean/Jerk and Ten burpees after with 1 min rest between rounds. Probably one of the hardest wods I have done in a while. Missed the jerk on at least 4 in the last 4 rounds and then missed the last clean. Dang it...Oh, then did CFE on bike.

kimberly mccauley commented on 16-Apr-2010 09:18 AM

this one kicked my butt!!!! 23'45" - 1 pood all six rounds.

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Met-Con

WOD

AMRAP in 12 minutes of;

Burpee Pull-Ups 6 reps

KB Swings 8 reps  2/1.5 pood

Wall Ball 12 reps

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"We agree..."

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Terra commented on 05-May-2010 08:42 AM

I finally made my way back to the Box today..it really is like Cheers - everybody knows your name and things never change! Like Darin's big 6am smile, seeing the WOD on the board for the first time of the day, Pete cheating, you know, the same old stuff. Good come-back WOD this am. Only make 6 rounds plus burpee/pullups, but I didn't get called on my wall-balls, so it was a good day. Looking forward to tomorrow's re-match...maybe Miles can count for Pete?

Peter Dyer commented on 05-May-2010 10:32 AM

They say as you start to get older, your vision changes, you slow down, and you don't recover as quick. I don't if this is the reason or if it was the tears in Terra's eyes that obstructed her vision when I lapped her...twice. It was a victorious day! Terra don't get yourself down, keep your head up high, and remember 45 is still young. Just think, those skinny jeans are only a few WODs away :) Todays WOD: 8 rounds + 6KB Swings.

Tina Neuwirth commented on 05-May-2010 02:56 PM

That is some SERIOUS trash-talkin' you guys! Nice! Today we did DL 5x5: 135-155-175-180-185. Then the short metcon from a few weeks ago: 3 rnds of PP (65#) 10, Box (20") 15, Ab mat SU 20: 3:17. I think I have forgotten to post my last few WODs...yesterday we did a killer core WOD with some L sits and planks after some weighted push ups. Monday, we had a great run: 1 mile, then 10 hill sprints, then 1 mile (7:25 and 8:02 on the miles...pretty good for me!).

Erin Brown commented on 05-May-2010 05:36 PM

Finished 5 rounds. Way behind the other two beasts this AM. I really wanted to have great form. I graduated to the green band :), and I didn't crawl any of my burpees, and my Wall Balls were flawless...slow but flaless. All in all an awesome WOD. I sure love having my hubby cheer me on in the morning class! So nice to have him!

Aaron Russell commented on 05-May-2010 05:38 PM

Today's WOD with a 1.5 pood. Completed five rounds and one extra burpie pull-up (for the corps). Not to make excuses but just to blog how I felt, I found that Whataburger tastes gross sitting in the back o your throat for the whole WOD.

Michele Deaton commented on 05-May-2010 10:24 PM

CFFTW WOD - 5 rounds plus 6 burpee pullups, using 25#KB and 14#WB. That one will sneak up on you! First round went great...and then the pain and weakness started to creep in! I think I did a decent job of keeping it away, but wish I hadn't taken so many rests during WB so I could have completed 6 rounds! I'll get it next time!

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Met-Con

WOD

"Olympic-Cindy" - AMRAP in 20 min

Pull-Ups 5 reps

Push-Ups 10 reps

Squats 15 reps

Power Clean 3 reps 115/75

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'Tell me why I do this again?"

In the month of June, we will be having our 1 year Anniversary. Be looking for an announcement about the event and its details! You won't want to miss it! There will be something there for everyone.

Comments (9) | Permalink |

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Terra commented on 12-May-2010 08:00 AM

Great group this am...way to go Erin on doing the rx'd cleans! I ended at 13 full rounds (D gave me the last clean at 1 second over) Pete...I got nothing, you ROCKED this metcon. Way to go!!! Looks like I have some serious cardio work to do to get back in shape...even Mrs. D beat me on the row on Jackie on Monday...way to go Michele!!!

Corey Doyle commented on 12-May-2010 07:11 PM

Today's wod as rx'd - 16 rounds plus pullups, pushups and squats.... Just couldn't get those last 3 cleans in.....doh!! Tough 20 minutes but well worth it! Everybody slayed it tonight!

Robbie Courtney commented on 12-May-2010 07:48 PM

This WOD was a doozy. 20 minutes of pure burning muscles and sweat. Troy, Corey, Reed, and myself had a Chalk-Fest going everytime we would start another set of Pull-Ups. I topped out with 10 rounds plus 3 pull-ups. Daddy's going to sleep good tonight! I agree with Corey, everyone gave it all. By the way, Christi is a hero. She came back after a bout with pneumonia. She ROCKS!

Darin Deaton commented on 12-May-2010 08:25 PM

Way to crank those rounds out guys and gals! Adding that power clean in gave Cindy a little extra punch! Keep up the good work. Getting ready for my triathlon and Clayton and I are using CFE programming to stage this week. So, WOD-tabata squats,20, tabata pull-ups,8, and then tabata bike! Luv it...

Christi Dutton commented on 12-May-2010 08:55 PM

WOW! I came in today sore...and left more sore! Scaled-pull-ups with black band, knee push-ups, 45# for power cleans. 8 rounds +7 squats. I can only imagine how much moaning and groaning this old girl is going to be doing at work tomorrow!! Finished off my night with grilled asparagus, squash, onions, mushrooms and a FANTASTIC grilled grass-fed hamburger patty!! YUMMY! Troy, Corey, Robbie, and Reed were way impressive. Michelle, I aspire to be as fit as you!!! Way impressive! Darin, you are an animal! I was WAY impressed with your Tabata WOD!

Michele Deaton commented on 12-May-2010 09:18 PM

"Olympic Cindy" 13 rounds + pullups, pushups and squats! Man! Only 3 cleans away from another full round! I was wringing wet when it was all over!!! Much needed met-con for me today! Still trying to undo the damage done by Mother's Day and Birthday!

Elisabeth Roper commented on 12-May-2010 09:22 PM

CFFTW WoD- 12 Rds plus 5 pushups. redband PU, 55# HPC.

Athena Lee commented on 12-May-2010 10:03 PM

Y'all rocked tonight! I'm secretly glad (but not really) that I did my "SS (Super Sissy)" WoD tonight. Thanks, Darin and Clayton! Good luck to you guys at the triathalon! Don't forget to show them your abs!!!

Troy Landrum commented on 12-May-2010 11:38 PM

12 rounds w/105# pwr clns. Fun stuff & good job everyone!!

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