Team WOD

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Troy commented on 06-Mar-2010 12:23 PM

Beach WOD - 20:44 Lots of fun on the CFFTW beach! Robbie & I teamed up to be the "ol geezers" team. We didn't win the best time, but we gave'em a run for their money.

Corey commented on 06-Mar-2010 12:40 PM

Beach WOD - me and Big Mike Brown. It was quite a pleasure carrying you, Mike. 17:47 Troy and Robbie hit it hard and Kimberly and Marilyn were great too. Fun team WOD. Hope to see some triathalon times posted from Dman and Clayton today.

Mike commented on 06-Mar-2010 01:59 PM

I am glad I didn't have to carry me. Thanks for shouldering the load, Corey. Team WOD's are fun! Everybody killed it. I ate a little grass, too -- very Paleo of me, eh? The soil behind the box has a sort of fine, sour taste.

Todd commented on 06-Mar-2010 02:06 PM

Well, we're sorry we missed this WOD, but think we represented well at CF Veritas! Mike, I much prefer carrying Elisabeth around to carrying you anyway. She smells better, is like a third your size, and has that whole hot wife thing going...you just, uh, DON'T! Glad Corey got the chance to experience something so unique :-) See everybody in a couple...trying the Darin thing and headed to the archery range now!

Clayton commented on 06-Mar-2010 04:34 PM

Thank you everybody for the great support. We had a fantastic time out in Athens. I know we represented for the gym, it was awesome. I placed 130th overall time 1:22:55, 12th in my age group. But it was the best 5k I've ran in my life, just felt great. Good times. Great work today on the team wod. Play hard

Marilyn commented on 06-Mar-2010 05:02 PM

Very fun team WOD! 19:43 for Kimberly and me :) I was so thankful someone my size showed up!!! Still Love ya Mike!

Mike commented on 06-Mar-2010 05:31 PM

Todd - I read your post with a great sense of relief. Where is Veritas, sir? Well done Clayton!

Coach D commented on 06-Mar-2010 05:45 PM

Way to go guys on the not so beach, beach WOD! First Triathlon-1:28:22, 12th place in 40-44 age group class and 176th out of 341. 5k and bike should have been 8 minutes faster combined, but better luck next time! Had a blast!

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Team WOD

WOD

Team WOD - "2 by 2"

2 Rounds for time of

Run 1200 meters

80 KB Swings 1.5/1

80 Box Jumps

Walking with weight plate overhead 100 meters 45/25 (team members start at box and walk to school sign together with one carrying weight overhead and one walking besides, when one gets tired the other can carry, if male/female team, carry both weights but only one overhead at a time)

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Each team starts WOD together and does not start the next movement until they both return to the box from the first 1200 meter run. Then each team completes the prescribed rep count of the next movements for that round with only one team member working at a time. Reps can be shared however the team chooses to divide the work. Then they start the 2nd round together and again can't start the movements until they both return from the run. The WOD is over when both athletes complete the work. 

Come join us and learn how to defend yourself! Click on the Event announcement for more information. If you are interested, let your coach know.

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Elisabeth commented on 31-Jul-2010 11:17 AM

Todd and I took on Ranae and Clint the running duo. You're right Cesa- we never caught them. Rxd 25:20. It was tough even with breaking up our sets of kb Swings and box jump. Kudos folks who gutted this wod on their own! Fun WOD... the competition helped push the intensity! Saw Clint runnin w/ the 45#plate over his head to keep the lead! :-)

Clint commented on 31-Jul-2010 01:38 PM

Great job this am. Glad I had Ranae pushing me this morning cause my motivation was lacking. And we had to beat Todd & Elisabeth :). Cesa your my new hero, amazing time doing the whole thing alone!!!! Our time was 24:50 I think. forgot to write it down.

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Team WOD

WOD

Dynamic warm-up before the WOD

Team WOD - Two person team completes the following WOD. Only one person working at a time except for during row.

Overhead Carry 45 lbs 400m (one person carries and then hand off if needed)

Pull-Ups 50 reps

Partner Medicine Ball Sit-ups 50 reps

One Arm KB Snatches 50 reps (movement is a swinging snatch from the bottom of the swing to the top overhead with the arm vertical next to the ear)

Row 2000 meters (250m sprint row, then hand off to partner in intervals until 2000 meters completed)

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CrossFit Total can also be performed if you missed it this week in the box.

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Tim carrying one of the new aquabags!

DFW Mud RUN - If you are running in the Mud Run remember to pick up your registration packet the week of the run. The run is November 6-7th, check the site for your start time and date. Also, we have not seen many post on the endurance blog for the 10k programmed 12 week progression. If you have been doing the runs, let us know!

This next week on Wednesday Night at the 5:30-6:30 class times, Eatology will be providing sample gourmet foods for tasting. Eatology is a gourmet food service that prepares zone/paleo friendly meals and delivers to you on a weekly basis. The food is organic, preservative free and balanced so that you get the right protein, carb, fat ratios. Meals are specifically designed for women and men. The menu changes weekly. Grab a brochure in the front office!

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Craig commented on 09-Oct-2010 10:19 AM

Did the Team WOD with Clint this morning at 8:00. Great pairing. He picked up my slack on the pullups and I helped out on the KB Snatch. Time: 17:25, and met someone new at the box.

Craig commented on 09-Oct-2010 10:30 AM

Oh, and per the BodyBugg, I burned 474 calories (counting warmups). Good start to a Saturday morning.

Corey commented on 09-Oct-2010 11:25 AM

Did the entire wod as rx'd by myself except Miles did the 50 medicine ball situps w me (we each did 50)- 19:03. 1.5 pood on KB snatches. Did hang power snatches where kb went from about 6" or so from the floor based on what dman showed us. My 2000m row at the end was about 7:40. Brought my neighbor Justin in for a baseline. He did well but was pretty sick. I'll have to check in on him later.

Clint commented on 10-Oct-2010 08:44 AM

Had a great time on the team WOD! Craig is going to be a xfit beast in a few short month's.

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Team WOD

WOD

Team WOD

Each team of 2 complete the following total movements and reps in any order and divide the reps as needed.

2000m Row, 100 wall ball, 400m 45# carry, 100 sit-ups, 1600m Run, 10 muscle-ups, 20 HSPU

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Coach Roper timing Coach Corey in the HALLOWOD!

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Michele commented on 30-Oct-2010 12:14 PM

Modified one-person team wod - 800m run, 50 air squats, 200m 25#KB carry, 50 situps, 800m run, 10 pullups/10 reversed chair dips, 10 regular full pushups. Time-17:39. Had to modify due to lack of equipment at home. Gorgeous day and great workout!

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Team WOD

WOD

Dynamic group mobility and warm-up before the WOD

2 Person teams - AMRAP in 12 minutes of the following movements. Move from one movement to the next every three minutes. Only 1 team member working at a time. Rowing is counted as 1 rep each meter. The team with the most reps, wins!

Box Jumps

Pull-Ups

Thrusters 65/45

Rowing

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Group warm-up, OHS primer...

Wow! Can you say, love me some OHS, HSPU and toes to bar! There are some WOD's that look easy and then pow! Yesterday's WOD was definitely one of those types of WOD's. Why was it so difficult? Skill. The OHS and the HSPU are complicated, difficult movements that require great mobility and upper body and core strength respectively. I've always said, if you want to expose an athletes ability, have them OHS. There was some great effort in the box. For 2011, continue to work on those areas where you feel weak or less capable. This is the beauty of CrossFit and CrossFit programming. It is always there to challenge our capacities and character!

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Charlie commented on 15-Jan-2011 11:23 AM

odd person out so i did this one solo...3 minutes of thrusters is brutal
box jump (24"): 70
pull ups: 50
thrusters (65#): 40
row: 675

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Team WOD

WOD

In teams of two complete the following movements.Work can be broken up however needed.Time stops when the last team member finishes the run:

80 Pull-ups

80 Overhead Squats 95/65

80 Power Cleans 95/65 

Run 800 meters

Don't miss Muay Thai on Saturday mornings!

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Charlie commented on 25-Jun-2011 12:46 PM

today's wod solo-30:02. great muay thai class...biggest one yet. running with clint and isaac at sansom park tomorrow at 7am.

Michele commented on 25-Jun-2011 06:57 PM

New Nutrition Blog today. Must see!

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Team WOD

WOD

Dynamic warm-up and mobility before the WOD

Team Relay - two person teams perform the following movements. While one is rowing, running or doing burpees the other is working doing the movement. The goal is to complete the rowing, running or burpee movement as quickly as possible while your partner performs the other movement waiting on the partner to finish. Scoring is calculated by adding up all the reps performed of the push-ups, KB swings, and thrusters and then subtracting the time from the total movement score. The team with the highest score wins! Each partner has to perform each movement.

Run 400 meters - Push-Ups

Row 400 meters - KB Swings

50 Burpees - Thrusters 95/65

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It is so cool when we see one of our members achieve a goal! The muscle-up is a skill that few athletes possess and requires strength, coordination and timing. Here Ben is getting his first muscle-up. Ben has also been interning with Coach Miles assisting with the ZoiFit Strength & Conditioning Camp for BCS this summer. Ben is getting ready to head off to John Brown University on an ROTC Scholarship. Way to go Ben!

Check out this CF Journal video for more insight into how CF can improve your Muay Thai game and vice-versa!

http://media.crossfit.com/cf-video/CrossFitJournal_RonicaJeffrey_Mike_PRE.mov

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Michele commented on 09-Jul-2011 08:50 AM

Charlie, I just ran across this poem and thought of Melanie! A Crossfitter’s Hands Jun 24, 2011 by AndreAnna They belong to doctors, lawyers, Students, mothers. They are black, white, brown, and every color in between. They callous, they tear, they bleed.
Some have wedding bands. Some have marks where one once was. Some have bitten down nails. Others have perfectly manicured cuticles. For every difference they have, they are, among all else, equal. They callous, they tear, they bleed. Because they push when
they want to give up. They grab the bar and pull when they feel like there’s nothing left. They hold the barbell and lift when the skin is rubbed raw. They callous, they tear, they bleed. They fist pump each other After a workout so hard, they almost cry.
They hug people who have become family When they get their first pull-up. They high-five the girl who took 20 minutes longer than everyone else. Because she finished. They clap and cheer as they wait for the guy running his first mile. They clink a beer at
a bar on the weekend, brethren in some secret club. They callous, they tear, they bleed. They are not pretty. They are beautiful. A Crossfitter’s hands.

Corey commented on 09-Jul-2011 09:00 AM

That is great, Ben!! A real milestone in the life of a crossfitter! You've worked hard to get there!

Peter commented on 09-Jul-2011 09:46 AM

Rock on Ben! I still have been successful in doing a muscle up. Very impressive. I'm going to try again this week!

Charlie commented on 09-Jul-2011 01:02 PM

Thanks for the article, Michelle. The girls got a kick out of it. Great muay Thai classes this morning. 8x5 squats before class 185,185,195,205,215 then Did Annie after class with Sammy-8:30 then ran a mile with sammy and miles-5:34.

Chris Bohlin commented on 09-Jul-2011 01:21 PM

Way to go, Ben! D E T E R M I N A T I O N !

Ben Coad commented on 09-Jul-2011 09:11 PM

Thank you everyone! I'm very excited to have finally gotten it. One of my goals this summer was to get a muscle up before I go to school, so its nice to have achieved that!

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Team WOD

WOD 

Dynamic mobility and warm-up before the WOD

For time a two person team completes the following while working together;

10ft Wall ball tosses 100 reps 20/14

KB Swings 100 reps

Row 200 calories

Walking overhead lunges 100 reps total 25/15

Dead man carry 400 meters

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Michele commented on 30-Jul-2011 10:28 AM

One mile run - 8:30. Tied my PR which was set in June of 2010, so now to improve on that! I started out in pretty good POSE form but felt it fall away before the half mile mark. I focused on leaning forward, if nothing else, and that is key. I'm not heel
striking, but need to be in a better 4 formation.

Michele commented on 30-Jul-2011 10:41 AM

Correction: That PR was set last September, so I don't feel quite as bad. Still, I should have improved my mile time by now!

Terra commented on 30-Jul-2011 11:41 AM

I didn't write down the time on this one. It was sub 25, but I can't remember exactly. Fun working out with Kimberly today! We did everything as rx'd, except I carried the 75# water bag, she carried me...that was interesting :)

Corey commented on 30-Jul-2011 02:04 PM

Team wod with Cody as rx'd - 20:20

Shannon commented on 30-Jul-2011 02:56 PM

I did coaches WOD yesterday- started Rx'd but only did one C&J at 115 then started freaking out and doing some strange lifts- did about 3 of those (none of which counted) and decided to drop down to 105#. Did 3 rounds and 11 DUs. I think I could have gotten
4 rds without messing up and then having to take weight off. Oh well, these are very hard for me psychologically so I was pretty proud of my attempt. I got up and ran about 2.5 miles this morning. It was a good "cool" morning to do this. I hope everyone has
a wonderful weekend!

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Team WOD

WOD

Team WOD

800 meter warm-up

Two person teams complete the following tasks for 4 rounds:(do not advance to the next movement until the total reps or distance on the row has been completed, share the reps/meters as needed to complete the round)

Farmer's Carry 205/135# barbell 100 meters (Scale carry if needed for male/female teams. Co-ed teams can choose whatever weight needed to insure it is a heavy carry. Carry is performed with one person on each side of the barbell on each end)

Wall Ball 50 reps

Row 1000 meters

Next week on Thursday, we will start a 6 week Starting Strength Cycle. If you want to get strong, this will be the program to get you there! Three training sessions will be programmed per week and only released within the box. The sessions can be performed on any three days with 1 day rest between. Recording of weekly lifting statistics will be performed.

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Corey commented on 27-Aug-2011 12:31 PM

Team wod with Clint. He is a beast. As rx'd - 21:04

Clint commented on 27-Aug-2011 05:55 PM

Just thought you should know Corey we beat Miles and Sam by over a minute. Score one for the middle age old dudes!!!

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Team WOD

WOD

TEAM WOD!

4 Person Teams - teams will be chosen randomly by the coach. Team members will work together at the same time. Each team of 4 will be divided into teams of 2. Each round will have an 800 m run ran by two team members while the other 2 team members wait for the return of the running team, they will perform a movement for maximum reps. When the running team returns, they switch places and the running team performs the movement while the other team runs. There will be 3 rounds of 800 m runs and 3 movements. Reps can be divided among each 2 person team however needed.

Each 4 person team completes; 

800 m run - max rep pull-ups (scaled reps count the same 1:1)

800 m run - max rep wall balls 20/14

800 m run - max rep sled drags (40m is 1 rep) Male-90#  female-45#

Scoring is determined by taking the total time, minus the total number of reps performed by the 4 person team of the movements.

Check out the NUTRITION BLOG for a new post!

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Matt commented on 28-Jan-2012 12:26 PM

Awesome team WOD. "The Matt Pack" team did great. Not sure about our totals and time. I got 100 pull-ups, 70 wall balls, and 5 sled drags.

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