Good morning. Where is the link to the gallery please? On HBO, check out the Larry Bird/Magic Johnson documentary. Good sports stuff. Have a good day. Mike.

Today's WOD as Rx'd - used 135# - 5:23 750m row - 2:27.9 Quads on fire! Good AM group.

Mike the link to the gallery is the big box in the top left corner of this page with the arrow. Click on that and it will take you to the flicker gallery. D

Ok, I had to feel everyone's Angie pain, so today was Angie: 55 real pull ups, 45 jumping, all else as Rx'd: 20:51. Not my fastest time, but last time I only did 35 real pull ups, 15 band, and 50 jumping, and only did 50 real push ups and 50 knees, so I'd still say it is an improvement.

Great work this morning everyone! 5:37 on the WOD with 115#, Corey Killed it with the big weight. 2:37 on the row always destined to be slower than Corey.

Tina...you're my hero. I can do 1 to 2 unassisted pullups now. Hmmmm, that is ALOT less than 55 :) You rock...way to go!!!

Where can you go and everyone knows your name? And everyone pushes themselves beyond their personal limits. Doesn't matter if you've had a bad day -you go to the box and your spirit is lifted by the "overcoming" attitude! Congrats all you great overcoming athletes (Coaches included!) Todd & I visited a kindred spirit box CF Veritas in Graham and experienced that "Crossfitality". They are making the world better -one person at a time. Reminded us of our CF Fort Worth!

Thanks, Terra. You'll be there before you know it! I still can't string many together. I have to work on my kipping! I think I did 20 without dropping though. That beats my previous max rep pull ups, so I was happy with it overall. I just can't wait until I can get those faster...then I'll kill that WOD! Nice to have something to strive for, isn't it!

We miss the Ropers!!! =) 7:18, 65# (should've gone 75 but wanted to work on pull-ups), First 3 rounds as RX'd, last two rounds, pull-ups with blue band. 3:25 on the row. Small crowd tonight but they did awesome. My goal is to do Fran as RX'd by the end of the year. My time will suck but I just want to do eeeettttt!!!

Athena is right, we miss u guys! 8:45 for me tonight with 95#. 3:05 on the row. My pull ups were off and I died at about 350m on the row, not my strongest night. I need to bring more intensity and better form. Oh, I did my my burpees when I got home so Im still in the family!

STILL recovering from Angie, so pullups will have to wait!Right now I really don't want to meet her again! Did a little lunge-situp wod at home. 50-40-30-30-10 lunges and situps. Time - 12:43. It's really late and I so did not want to do it, but now I feel better and I'm off to bed!

Sure hate to miss all the fun! Haven't been around much lately due to illness. Going to warmer temps so hopefully that will help! I'll be doing "suitcase lifts" later today! See you all in March!

I am cook...love to cook, but admittedly not a baker. I don't like to follow instructions, which is weird for my Type-A, organized personality BUT it is what it is. Anyways, I bought some almond flour a few weeks back with high hopes of making some of Tina's recipes. But today I had rotting apples, so googled for an almond flour recipe and made this one. It is yummy. I only had about 2.75c of flour, but it still worked. 3 cups of Almond Flour 1/3 cup of honey 3 eggs 2-3 very ripe bananas 1 tsp baking soda 1/2 tsp apple cider vinegar 1/2 tsp of cinnamon and nutmeg Smash Bananas or put in a food processor. Mix all ingredients together unti smooth. Pour in a loaf pan and bake at 350 for 50-60 minutes depending on your oven.

CFFTW Wod- 45-55-65-75-80(PR1)-75. Thanx Clayton & Brady for telling me have HUGE Deltoids. (still floating from that comment) 4rds +60M (45# OHS). Athena- you rocked that 75#OHS. GO Girl! Enjoy your trip Michele & D !

Cleans: 65-75-85-85-105, 110 (F), 110 (F), 110(PR). WoD: 4 rounds and 210m row as RXd. Haha thanks Elisabeth! Good job on the cleans! Just go in there and start flexing like your husband. You earned it! hehe. Awesome job to everyone tonight! +1 to what Elisabeth said, Have a great and WARM time!!! We expect nice tans when you come back!

Cleans - 135-145-155-165-170. I thought I had 175 on the last set but I was short 5# on one side. Weird that I didn't notice it when I lifted it. Metcon - Overhead squats are my nemisis. However, thanks to Clayton, I think they have improved. 4 rounds plus 385meters. Used 95#. First three rounds I continually dropped the bar because I couldn't keep my balance. Clayton pointed out I was holding it back too far and then I got out the last 8 without stopping. Now I think I could do that WOD alot faster. Thanks Coach.

Any strong buff guys need an additional workout after the WOD on Saturday? I need help loading and unloading furniture. I am moving from Hurst to Bedford. I am guessing about 1-2 hours of your time. I would greatly appreciate any help.

Lest my dear,buff and really strong husband thinks I'm moving somewhere and didn't tell him, damsel who needs help moving is lovely Kimberly Smith... And.. she is another person who needs access to blog site..

Grace - as Rx'd - 9:00. I didn't recall doing this one before, but it was on the board at 95#. Did it faster today with the prescribed weight, but was not happy. Thanks to Darin for always having an encouraging word and putting it in perspective. Kudos to you guys that hit that early WOD all week. It was tough to get going.

Well, Josh is finally happy, my first WOD where I thought I might puke when I got home. Wow, I was not expecting that! 65# @6:57. Tina, you are a machine...85#???? I am still shaking all over. Yeah, Corey, I would SO much rather work out at the end of the day :) Great job Pete, Jenn, and Erin!

BTW, I usually do at least 50 pushups or so when I get home...today I did one push...but never made the up part of it.

corey - Im starting back today but wont be at the box (wrestling meet). Im just gonna hit the WOD at the school. One question; on the cleans, im assuming you did a full clean (into squat) and then jerk. Right?

Ill take all feedback. Corey was the only one that had posted at the time.

Yes, Brady, it's a full clean then reset and then we went into a split jerk.

That's what I was afraid of. All of the youtube videos I found were bogus I guess. 135 - ouch. Thanks for the wonderful news Terra!!

Brady I go off the strict description of a "clean" from crossfit.com. A clean is from the floor to squat and then stand. I have also seen and done it otherwise, like a power clean. But, I am assuming that the "clean" is what it is or they need to revise the WOD description on the FAQ. D Good luck!

Ok I am going to put this out there. Grace, as shown on the videos, is most of the time one as power cleans. This is not consistent with CF HQ description of a "clean." We will allow athletes to do it either way, but it will just have to be posted how it was done. The "clean" movement will have priority over power cleans and times done this way will be considered first.

Thanks Darin. This should be lovely.

Way to go Jeremy! The McKillip's are SO pround of you, you are such a blessing...!

Worked out at home. 5 rounds 20 reps of each push-ups, sit-ups, squats Time-12:22 Man I really missed the sit-up mat! Thanks for posting this WOD Michele, I did up the reps for a longer workout, but that's a good one!

Grace with 45# power cleans - 5:45. Could have and should have gone heavier but wasn't feeling it today. Oh, the power of the mind!!!

55# scaled Grace= 5:18. To put this in perspective. First time- was same wt but, could not squat clean at all b/c of bad knees and no split jerks. this time split jerks were suspect... but,very happy w/ progress. Terra, way to go! And Michele you too! Melisa.. thanks for the snickerdoodles~ missed ya tho!

WE are bring Chili. Matt is home for the weekend!!! Get ready guys my sweet hubby makes some GREAT chili!

MetCon WOD at home - subbed box jumps for 20" step-ups since my "box" is a 20" piece of furniture! Time - 6:08 Will practice KB cleans (25#) later tonight.

Did a few extra reps to get my pr - 135-150-165-175-185(f)-180(pr)-185(pr). Metcon- 24" box - 4:07. Matt, you killed the cleans tonight. Fun to watch.

Cleans 1x5: 55-65-70-75 (F)-75(F)-Not a good day! MetCon WOD: Scaled 12" box-6:13 Off to Chicago this weekend...going to miss the Chili cookoff...and dreading the cold weather in the Windy City!!!

I am in with chili. Christy, don't fret because you will be with us in spirit. I will be bringing the Chi-Town Husla.

Cleans: 75-85-90-95-105. 6:31 as RX'd.

Cleans - 115-130-155(f)-155(pr)-135. No time for metcon tonight. Too sore from yesterdays WOD anyway. Luv it though!

Thanks Corey. Great cleans, I'm glad you decided to get one more rep. I did one more rep too, 225pr. Great workout 2 nite by all. Yeah, I guess I've gotta cook chili. Thanks babe.

CLEANS:45-55-65-75pr-75f-65, 30 35#bar on 18" step ups,60su, 90sqts=4:24 arms still toast.

Speed...I am speed...think speed.... Unless you have kids and have seen Pixar's Cars movie, the humor is lost. I wasn't moving very fast this morning, and that is the weakness I am attacking this year - I am a pacer (LSD'r). Committed to SPEED the next WOD. 55# Power Cleans, 20" box (yippie! I graduated from the 18") 9:49 Good to have you back Pete!

I know I said I'd be back today, but the weather is holding out, unlike tomorrow and Friday, so back to the course to play with my AWESOME NEW GOLF CLUBS!!! See you tomorrow :)

CF Total today: DL - 215, BS - 185, SP - 65. Total - 465. That darn shoulder press is NEVER going to change...no it WILL change, and soon! Goal - to break 500 before the end of the year!

Oh, and the DL and BS were both PRs but I was 5# short of my PR on the SP. Just did not have that one in me today, but the others felt great!

Did today's heavy wod option with 135# - 6:06 Great group at the box. Way to take the day Brady and thanks for being my rabbit to chase.

Thanks Corey. You make a great wingman. I think my time was 5:53 or something like that. Ive got another wrestling meet tomorrow so Ill miss you guys at the box. Ill hit up a workout in the morning or lunch again. Have a great one tomorrow and kill it! See the gang Friday. PS...D-man, my wife Erin said she wanted to RAMP UP! However, she works tomorrow and friday so the earliest she could come up would be Saturday. I dont know if this works but hopefully we can work something out. Thanks man!

So sore from yesterday!!! WOD: Scaled-Power cleans 35#, knee push ups, 12"box jumps. 8:35

CFFTW WOD: 9:20 something, 65# power cleans, floor pushups and 20" box jumps. Deceiving workout is an understatement for this. Awesome job, Corey and Brady!

Well, it was no Karen or Tabata pull ups, but I did 2 800 meter runs today...one with the double jog stroller and both kids (80# approx) and both dogs: 4:05, and one with just Jesse (35# + stroller, so approx 45#) and both dogs: 3:51. That will have to do, and what gorgeous weather for it! Have a great Christmas eve and Christmas everyone!

I opted for Karen today...I finished in 7:36. Very brutal. I also had a Personal best in Cleans @ 170. I almost flew solo this morning but Lance and Miles showed up! Merry Christmas everyone!

95-135-145-155-170 (1) in HCs Tabata Pullups- 10,10, 9, 9, 8, 7, 7, 6......and a pound of hand flesh left on that bar. Merry CHRISTmas everyone!

Cleans: 135-165-175-185-190 -- 50 95# Thrusters for time: 3:50

Ran 2.5 miles this am. CFFTW WOD: 45-55-65-65-65 Tabata pull-ups with black band-6. Merry Christmas to all!

95-115-125-135(2)-145(1). Tabata PU's 9-9-8-6-7-6-6-7 Legs are still jello from "Karen". Merry Christmas to all! P.S. If anyone finds a silver necklace and cross, let me know.

Pete...sorry I missed the am workout! I made the mistake of saying last week that no one in our family has been sick this year...and then a few days later, I got sick. Feeling better finally today!!!