Front Squats 5x5

WOD

Dynamic mobility of the shoulders, hips and thoracic spine prior to lifting

Row or Run 800 meters

Front Squats 5x5

Rest

Reach Backs 3x5 each side

Open Books 5 each side

Tim, go Army!

Remember to sign up for the Nutrition "101" Seminar in the office. The sign-up sheet is located on the front counter.

We have only had 6 members sign up for Krav Maga, so unless we have 4 more sign up, we do not have enough people at this time to make the class. If you are interested in learning self defense tactical skills and getting another great way to get a workout in, sign up at the front desk. We will leave the sign up sheet through the end of this week!

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Comments

Erin Brown commented on 30-Aug-2010 07:32 AM

800m row: 3:30, FS 75, 85, 95, 95, 100. I could feel myself losing form, so I played it conservative this morning. 3rep max is 115. Thanks, Darin for using me as an example. I can use all the encouragement I can get. Nice a.m. group today. My heart rate monitor said I burned 426cals...more than the metcon on Friday! Good to have you back, Pete. Happy Monday, everyone!

Peter Dyer commented on 30-Aug-2010 10:52 AM

My goals were a little too big this morning. I am also used to doing 5 sets of 3. I started at 225 for the first set and it wore me out. 225-205-225-225-205. It's hard to go up when you start too heavy! The stretches this morning were awesome. Thanks Coach D! It's good to be back. C'mon people sign up for Krav Maga. The worst thing you can do if you get into a scary situation is not be able to defend yourself or your family. Also if we every get into a rumble with another gym it would be good to be able to take them down.

Tina Neuwirth commented on 30-Aug-2010 01:56 PM

800 m run: 3:31 (felt awful, but I am not too disappointed in the time considering it felt like it was over 4 for sure!). Then OHS 5x5 (due to equipment issues at the clinic): 45-65-75-85-95. Met my previous 5 rep number, so I felt ok about that too. Not too bad a Monday for not feeling like doing anything!

Michele Deaton commented on 30-Aug-2010 05:18 PM

800m run - 3:45 PR! My fastest time on 1/2 mile by far! Front Squats - 55,65,75,85,85 Still a little weak on those, but 95 is my PR on 3 reps, so not too bad. Stretching felt awesome today!

Reed commented on 30-Aug-2010 07:57 PM

FS: 155,165,175,185,205. Tonight felt good and in fact I feel like I should have went up on my last 2 sets. I've learned to really like front squats but back squats are where my goals are set. I love that stuff! Good job tonight everyone. Charlie you killed it and you always make me want to lift more weights. Athena, you are the queen of front squats.

Darin Deaton commented on 30-Aug-2010 08:11 PM

CFE Swim-12x1' all out efforts, 1'rest between, 65,65,65,65,65,60,65,65,65,65,65,65. WOD-Cleans 3x5 165,3x3 180. 3rds 25 Push-Ups, 25 Pull-Ups for time -4'49"

Andrea McElroy commented on 30-Aug-2010 08:13 PM

800 m Row = 3:45 FS - 55-65-75-85-95 Thanks Athena you made me feel like I could do it :) You are who I strive to BE!!! You are AMAZING!! LOVED the stretching it helped me figure some things out. Way to go PM group you are all AWESOME!!

Corey Doyle commented on 30-Aug-2010 08:37 PM

At home tonight did Saturday's wod of 800m run, 3 rounds of five 135# cleans and 15 box jumps (subbed this for wall balls), then 800m rum - 11:32.

Athena Lee commented on 30-Aug-2010 09:07 PM

800m run: 4:48. My goal was under 5 minutes so yay me! FS: 95-105-115-125-135. Now if I could only find a way to make my neck thicker so the bar wouldn't hurt... Andrea, you can do eeett!! And you did! Those were awesome squats considering it was your first time doing them. Lol, Reed. Good job everyone tonight at the PM class! And thanks for fixing my ankle, Darin!

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Front Squats 3x5 @ 75%

WOD

Front Squats 3x5 @ 75%

Snatch Grip Deadlifts 1x5 @ 105% snatch

Rest

3 Rounds for time of

Push-Ups 10 reps

KTE  10 reps

Ring Dips 10 reps

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Andrea

Dan

Dan and Andrea McElroy will be leaving us to move back to Kansas City. Dan has already left and is working in Kansas. Andrea will be with us a little longer. So, if you get a chance, let them know how much we'll miss them and that they are always welcome at the box! Coach D

To anyone interested, we will be watching the UFC Fight @ Coach D's house this Saturday night, 7th @ 8:00 pm. Bring a snack and shoot Coach D an email if you're planning on coming. Ladies and Gent's Invited!

Comments (8) | Permalink |

Comments

Cesa Ortiz commented on 06-Aug-2010 07:52 AM

So I definitely thought this was going to be an easier WOD this morning than it turned out to be. The dips to push-ups sequence really messed me up. Guess I know where my weakness is. Great work from everyone not named Cesa this AM. Erin, atta way to finally start getting through that mental side, you rocked it this morning. I will graciously admit to all I was truly beat by a girl this morning!!!

Erin Brown commented on 06-Aug-2010 08:21 AM

As flattered as I am by Cesa's comment please take note that I totally scaled. In an effort to keep my shoulder happy, I opted for knee push ups and bench dips. My tri-ceps were toast anyway. Awesome upper body WOD. Thanks for the props, Cesa. Good job, morning crew!

Peter Dyer commented on 06-Aug-2010 08:45 AM

Headed back from Austin and sorry I missed the morning class. However, I wanted to let everyone know that I brought some Crossfit Fort Worth down to Crossfit Central last night. I didn't let you down! I had the fastest time of the day. It was a deceiving Metcon: 3 rounds/45 lunges/30 push ups/15 burpees. Best time was 8:02. I got 7:21. It's kinda nice to walk into someone elses house and show 'em how it's done! Burpees after Push ups don't mix well. By the way, Tera I picked your plyo-box and will bring it Monday.

Tina Neuwirth commented on 06-Aug-2010 08:46 AM

Good job to EVERYONE in the AM crew...scaled or not, that is a tough short metcon. It will spend your arms. Good work on movement too. Happy to see everyone showing such improvement! I did the FS @ 135# (a little less than 80% of my max, but felt about right), and Snatch DL @ 110#, then 3 rounds 10 push ups, 10 GHD back extensions, and 10 KB swings (1 pood): 3:18. I am avoiding direct ab work, so I had to ditch the KTE, and my arms are still lit up from dips Wed, so I did not think it wise to go at them again this AM! Anyway, have fun PM crew!

Darin Deaton commented on 06-Aug-2010 08:57 PM

WOD: 5 rds, 115# thruster 7, burpees 9, GHD SU 11 all with 20# vest, 14:08. CFFTW WOD- Rx 3:48. Way to go all! Great week of training. See yall tomorrow.

Corey Doyle commented on 06-Aug-2010 09:08 PM

Front squats- 155. Felt easy so did another set w 175. Could do more but didn't want to push it. Skipped the deads due to time. WOD - Substituted 75# thrusters for the KTE's - 5:10. Can't say my last two ring dips on last set were all the way up. Pretty gassed afterwords due to my lack of metcons over the past couple months.

Elisabeth Roper commented on 06-Aug-2010 10:27 PM

85#/95# FS 3x5, SDL 75#, Metcon scaled redband dips =5:41. Weak arms, shoulders.. Thanks for the push Candace! It got tough fast.

Terra commented on 07-Aug-2010 02:10 PM

Way to go Pete...that's great!!! I bet it was weird to workout with different people. Sorry I missed Erin and Cesa yesterday, had to keep a friend's kids in the am, but made it Saturday. See ya'll on Mon - gotta a really long run scheduled tomorrow, hopefully my legs will be recovered after all the rowing this am!

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Front Squats 3x5

WOD

Front Squats 3x5

Rest

3 Rounds for time of

Row 800 meters

Wall Ball 20,30,40 reps 20/14

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Dustin, Owner of CrossFit Solus

Thanks Dustin for training with us and judging at our Box Games

Comments (8) | Permalink |

Comments

Darin Deaton commented on 29-Jul-2010 09:40 AM

Great example by Dustin of "triple extension" of the hips, knees and ankles, finishing in the pull! D

Michele Deaton commented on 29-Jul-2010 10:27 AM

Front Squats - 55,65,75,85,90. WOD - 18:54 with 14# WB

Chad Caussey commented on 29-Jul-2010 02:15 PM

Front Squats: 95,135,185,205,225 and then 135 X 8; WOD- Had no Medicine Ball; 17'19" doing 30,45 & 60 Air Squats.

Corey Doyle commented on 29-Jul-2010 06:44 PM

Core strengthening, light front squats, deadhang pullups, pushups

Elisabeth Roper commented on 29-Jul-2010 09:17 PM

FS-5X5- 65/75/85/95/95- WOD 10# WB= 15:50.

Troy Landrum commented on 29-Jul-2010 10:24 PM

Front Sqts: 95-115-130-150-175(1f)(PR). Metcon: 16:32, luv me sum rowin! Great work 5:00 class.

Doane commented on 29-Jul-2010 10:30 PM

FS - 185-185-185-190-195 ---- 3 Rounds for time of Row 800 meters, 95# power cleans 15,20,25 reps - 18:40

Athena Lee commented on 29-Jul-2010 11:09 PM

FS: 95-115-125-135-145(1) (PR) Metcon: 16:20 with 10# ball. 5pm class killed it!

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Front Squats 5x5

WOD

Front Squats 5x5

Rest

10! - Pull-Ups & Sit-Ups

Post loads and times to comments

Brooke, Emily, and Meredith working in Zoi-Sports!

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Comments

Peter Dyer commented on 23-Jul-2010 08:02 AM

Well...it was like old times this morning. It was nice getting some one on one personal training from Coach Tina! Front Squats: 165-185-205-225(4)-225(2)-205(3) it all felt heavy this morning. 10!-6:20 (GHD) I did opted for GHD instead of the abmat at Tina's recommendation.

Tina Neuwirth commented on 23-Jul-2010 08:25 AM

So I guess everyone is scared of King Pete now? Great work this AM, Pete. Some of you might want to come back to the AM class, because he might get tired of my undivided attention! I agree, Pete, everything felt heavy this AM. I was going to try to max my clean before I can't do that anymore, but I decided pretty quick that was not going to happen. I did not even get to my previous max. Cleans: 75-105-105-115(f)-115(f)-115(f)-105. FS 5x5 (also felt heavy, so I just stayed w/ the same weight which normally would be very light for me): 125-125-125-125-125. Then the metcon, subbed GHD hip extensions for sit ups since I am not doing those right now: 6:04. All pull ups were unbroken though...and I have a rip on each hand to prove it! Have a great weekend everyone!

Pam Cox commented on 23-Jul-2010 11:46 AM

I missed you guys this morning! I had planned on being there but I have had a couple of late nights with softball and a meeting and just couldn't bring myself to leave my bed that early. Sorry I missed you Tina, I will see you soon though! Hope you are feeling well. See everyone tonight.

Michele Deaton commented on 23-Jul-2010 05:50 PM

Low back issues today so I was really frustrated I couldn't go heavier on the front squats. FS-65,75,85,85,85. 10! - 5:55 JPU

Robbie Courtney commented on 23-Jul-2010 08:15 PM

FS-95,115,135,155,175 (Personal Record) Thanks Coach D for the great Front Squat tip. Amazing how pushing my elbows up as I'm going down made ALL the difference. 10! - 5:02. Also Ran a 5k Trail Run with The Ropers and Clint. Ran in 35 minutes and "some change". Air this morning was thick and humid.

Pam Cox commented on 23-Jul-2010 09:45 PM

FS-75-85-95-105-115-125(4). Had energy tonight so pushed the FS a little bit to max. 10! 6:04, blue band. Somewhere along the way I lost count and did an extra round I think.

Peter Dyer commented on 23-Jul-2010 09:50 PM

Way to go Robbie! Way to push yourself. It was great meeting you at the games. Did you run at Eagle Mountain Park? Cesa introduced me to that place this week. I think we are gonna make it a Tues. Morning routine @ 645am.

Corey Doyle commented on 23-Jul-2010 11:03 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey Doyle commented on 23-Jul-2010 11:04 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey Doyle commented on 23-Jul-2010 11:04 PM

I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

Corey Doyle commented on 23-Jul-2010 11:05 PM

oops..... maybe one more time for emphasis....I feel your pain Michele. Nerve pain still keeping me from wods. After 4 weeks I'm starting to realize I need to focus on getting this better. So, simple core exercises to stabilize my lumbar. Thanks for working with me Dman. Still coming to the box though! fun to cheer everyone else on while I do my grandma exercises! Pete, I know I will have plenty of catching up to do when I'm back on track, but that is one of my new goals you know. Robbie, those reps at 175 looked great. Your form is right on. I see more weight in your future.

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Front Squats

WOD

Front Squats 3x5

Rest

10,15,20,25,30 for time of;

Kettle Bell Swings

Sit-Ups

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ATO2 Tri-Team finishes strong at the 2nd Annual Classic Rock Rockwall Rotary Triathlon! CrossFit Endurance training works! 

Remember that this week we are starting the Ladies Only CrossFit Class on Tue/Thurs @ 8:30am. Go online to schedule for these newly added classes. New female members completing On-Ramp series can also use these class times to receive their training.

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Comments

Corey Doyle commented on 17-May-2010 07:36 AM

Way to go ATO2 team! Awesome times! Did Friday's WOD today - Overhead squats 5x5 - 95-115-125-135-155(2) - then Handstand pushups and box jumps 10-9-8-7-6-5-4-3-2-1 - used a 24" box - 4:17. Hspu's against the wall but I did have an abmat under my head so may not technically be as Rx'd.

Tina Neuwirth commented on 17-May-2010 03:56 PM

Corey, not using the ab mat would be prescribed because there is a great ROM (if you go all the way down). Good time on that one! Today we did a nice, fairly easy, not-quite-tempo run, 2 miles: 17:40 (with almost a minute waiting at the lights at the street we have to cross). Then 30 sit up med-ball tosses (with the 8# ball at the clinic). Pretty light day, but I needed it. Boy is it muggy today!

Michele Deaton commented on 17-May-2010 05:15 PM

Front squats-55,65,75,85,95 Low back aching before I started so I couldn't get very heavy. Metcon-7:36 (25#KB)

Terra commented on 17-May-2010 07:00 PM

FRSQ: 75,85,95,105,115 Metcon: 7:39 (1 pood) Pete killed me again...

Darin Deaton commented on 17-May-2010 08:58 PM

Metcon WOD today - 6:19 1.5 pd. Great feel in the box tonight! Lots of activity and people working together.D

Troy Landrum commented on 17-May-2010 09:15 PM

Front Sqts - 105/120/135/155/170(1,PR). Metcon - 8:35 1.5 pood.

Athena Lee commented on 18-May-2010 11:41 AM

Front Squats: 85-95-115-125-135. Metcon: 7:34 1 pood

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Front Squats

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kimberly mccauley commented on 04-May-2010 01:27 PM

85-85-85-95-95 20'13" great WOD. the front squats killed my wrists! thrusters sucked. but loved it!!!

Troy Landrum commented on 04-May-2010 08:38 PM

Front Sqts - 95-110-125-135-150(4). Metcon - 19:09 w/75# thrusters. Dman, if you were trying to design a WOD that would fry someones legs...you can sit back and smile and say "mission accomplished!" Good stuff!

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Front Squats

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Corey Doyle commented on 02-Mar-2010 10:55 AM

Robbie, nice testimony. Glad to have you in the CF family and it's great to see how your health improved so rapidly. We knew just the right mix of peer pressure and guilt would get you started. Ha! It's amazing how high intensity, constantly varied functional movement with a purpose can help cure what ails you.

brady gunn commented on 02-Mar-2010 11:39 AM

Amen to that Robbie and Corey. Hey on the lunges today - is that 10 each leg or 20 total? I already did the WOD and just did 20 cuz I need it - curious nonetheless.

Clayton Martin commented on 02-Mar-2010 01:05 PM

You Rock Robbie!! We love ya dude. Great success story, to be continued.

Terra commented on 02-Mar-2010 01:07 PM

Brady - normally it means 10 on each leg when he writes it like that. I want to do this one at home, too!

Corey Doyle commented on 02-Mar-2010 05:58 PM

Yes, the lunges are 10 each leg. As Rxd with 185# deadlifts - 6 rounds plus about 75m on the next run. I liked that one. The time limiting factor for me was my running.

Corey Doyle commented on 02-Mar-2010 06:01 PM

First part of the wod - front squats- 135-155-175-185-195(3). Slight improvement from last month.

Clint Stimson commented on 02-Mar-2010 07:15 PM

Great testimony Robbie. Keep up the work brother! I've been a slacker posting my results so I'm gonna try to do better. Ft sqts:95-115-125-135-145-150 (2f). 6rds plus a 100m. 135# DL. The time limiting factor for me was my chicken legs would not go! :)

Michele Deaton commented on 02-Mar-2010 10:33 PM

Missing the box since vacation, but did several "cruise ship" wods, and since then have been training at home, trying to encourage the offspring! Today we did "Annie" with single-unders X 3 - 50,40,30,20,10 situps and jumpropes. Time - 9:16, a PR for me! Next, to get that time with double-unders!

Troy Landrum commented on 03-Mar-2010 09:02 AM

Front Sqts - 95-115-135-150-160(PR,2F). 4 rounds + run. Quads started spasming, so I changed to box step-ups for the lunges. Cool stuff...Robbie!

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Front Squats

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Elisabeth Roper commented on 09-Jan-2010 09:45 AM

8/10/12 reps DL 95# , HPC 55#, 65#FS - 4 rds scaled HPC to 45# 3rd &4th rds. 9:30. Nice work morning crew on CFFTW WOD. Ya'll made it look so easy!

Corey Doyle commented on 09-Jan-2010 11:19 AM

Today's wod - 14:55 as Rx'd (125# front squats)

Chad Caussey commented on 09-Jan-2010 12:14 PM

CFFW WOD: 16'25"; 135# on front squats. First experience with those. Killer leg burn today. Great job everyone. Couldn't quite catch Terra. Great time Corey.

Mike Brown commented on 09-Jan-2010 01:40 PM

Participated in my kids' karate class this morning. That's fun. At the globo gym: 5X3 - BENCH, ROW, PUSH PRESS, PU (50LB asst.). In between did 20-50 lb. dumbbell swings. Then I got destroyed in a little 2 on 1 hoops action. My boys play dirty. I did well on the fuel intake yesterday. I did indulge in 1 cold beer however. Enjoy the day. 'tis warming up nicely. Mike

Terra commented on 09-Jan-2010 02:00 PM

CFFW WOD: 16:22; 55#FSQ, 18"box. It is so much more fun to workout at the Box instead of at home alone. Thanks for the push Chad, it was great!

brady gunn commented on 09-Jan-2010 02:19 PM

Great job this week at the box to all. Thanks to everyone for the encouragement and competition. I have found my new home! No WOD today (unless you count walking in the cold to my deerblind). Just enjoying a little R&R. Hopefully I can harvest a late season doe for some PALEO fuel!!!! Blessings on everyone's week!

Michele Deaton commented on 09-Jan-2010 08:33 PM

Away from home WOD - 25 burpee situps, 25 air squats, 25 situps, 25 knee pushups Time - 7:28. Another deceivingly "not easy" one! Yow!!!

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