Matt is still getting over his pulled muscle from deadlifts on monday. We did yarn work yesterday for our WOD! 9 BIG bags of leaves! I will be with you today in spirit I have a parent meeting at 6 tonight. ENJOY!!!

I could tell Matt was really hurtin' after Monday, but did you have to reduce him to YARN work filling little hand-stitched bags of potpourri? How demoralizing that must have been for him...Oh, what good husbands will do for their lovely brides!

Todd you are funny. It is really about what wife's do for their WONDERFUL hurt hubby's! That was my first time in my LIFE picking up leaves!

Seriously, heal well Matt, sounds like the missus is a great nurse! Did yesterday's WOD- Push press 135, 145, 155, 165(4), 170(f), 170(2)- Thrusters/ Burpees 5'27"...I don't know what happened...there weren't any fire breathers there tonight, clearly not me! Clayton, as always, was an exceptional coach. Isn't it about time somebody gave that man a raise?!?

Guessing Melissa delegated Matt to YARN work in light of the WIEGHTED pull ups WOD. Miss you guys and be back tomorrow

Weighted Pullups: 3 rounds unassisted kipping pullups (wohoo), last 2 rounds with red bands.

I wanna be Athena when I grow up. Way to kick it on those pull-ups!

Cesa...that's too funny, I laughed when I saw that, too.

Corey, I am hoping to beat my PR, 23:35, but all of my "races" have been halves or full marathons the past 10 years or so. I am kind of nervous about how crowded it will be and there are lots of turns, so we'll see. I plan to run negative splits and give it everything I have!

Great Photo Terra. And may i say, great, ginormous delts!!! (yesterday, learned what delts are LOL..now i can appreciate em!)

Think I might need to do some photo-training Darin, how to catch people's best facial expressions, ha! Okay Pete, ugh, can NOT believe I let you get me again on tabata...can't wait until next week. Great job this am everyone. Thanks Tina for showing us how to squat faster, you are amazing!!!

Ha...Elisabeth, I just googled delts! I used to run w/the wife of the VP of our bank. We saw him yesterday and he said "the girls" (I used to LSD with) had run 16 miles last weekend and he asked if I was running Cowtown. I sheepishly admitted I was doing "just" the 5K, since "the girls" would NEVER run less than a 15K. I should have said, Yeah, but have you seen my delts? LOL! I did kind of smirk when he said, so what's your 5K, like a 25 or something...I just smiled and said, "we'll see..."

Great work to all this AM. I am excited about having a regular compliment of morning people again, and welcome to the mix Amber! I have to brag on Terra a bit...I am proud that you are doing "just" the 5K and bet you'll blow any previous time out of the water. You were supposed to do an 85% 1 mile this AM and came in under 7:30! My best mile ever was 7, so you go girl! This AM I did dips 5x5 (body weight on all except the last two with the red band, but I felt like I must have been gaining weight with each set!), good mornings 3X5: 55, 75, 95, 105, 115, and a 1000 m row: 4:32.

Terra,I purposefully posted this pic. Hehe. U looked a little hacked at Josh, I know you were'nt but that's what Fran does to ya! Already miss all u guys. Keep it real in the box. Train hard, have fun and help each other out. CF Rocks!

Weighted dips - Started at 18# and moved up one kettlebell size each round, ending up at 70#. Tabata squats - 21-21-21-20-20-20-20-20. 1000m Row then 800m run. Didn't keep time on the run,, but the 1000M was about 3:22. My quads and gluts were about shot. We had some heavy dips in the box tonight.

Weighted dips I started at 18# and moved up one kettlebell each set until 70#. I tried 105# 2 times at the end to see if I could and was pretty pumped that I did! Tabata squats 17-16-16-15-15-15-16-16. My thighs felt like they weighed a ton after that so my mile wasn't totally enjoyable. I had fun tonight though and everyone did great. Thanks for the encouragement Corey and Chad!

Today I did an HQ WOD from last week. It was 60 secs squats then take that number and subtract from 60 and do that many pull ups in the next minute, then 60 seconds squats, then push ups the same way, then squats, then sit ups the same way and keep repeating the pattern until you could not stay in the guidelines anymore. I just did 28 minutes, because my squats are pretty fast, so I did not have to do alot of the other stuff. I did a few extra sit ups just for the challenge, but I was happy to do lots of squats and give my arms a break today! Happy pull ups to you all!

Tina, I did that WOD last night, except subbed sledge hammers for sit-ups (or pull-ups). But, I only did it for 12 minutes because that's what I thought it said. 28 minutes!!! WOW.

Todd, it did not actually specify, but said go until you can no longer stay within the parameters (until you cannot get the pull ups or push ups done in the allotted time). Good thing for me is that I have fast squats, so I was able to give my arms a break. It was more about doing 60 squats in 60 seconds MANY times. I think I counted 862 squats!

Wow, again. I thought my legs/ hips were hurting today...you'll have to let me know how tomorrow feels!

Normally I tolerate squats pretty well (BW squats at least). I am pretty sore from the heavy DLs yesterday though (as well as the knees to elbows!). We'll have to see how I do with that many reps...stay tuned!

Pull ups 5x5 with green band on all rounds. CFFTW WOD: 4 400m runs-2:12, 2:23, 2:35, 2:35. Much room for improvement...but getting stronger every day!

Pullups-25,35,45,50(4),45(4). Only had time for one 400m run-1:12. Felt good to run fast again. Or at least TRY to run fast. I will get the other intervals in some time this week after I see how the knee feels tomorrow. No pain so far!

Pull-ups 10-15-25-30-45(2). Run times - 1:25, 1:29, 1:31, 1:32. The ol' knees liked running on the track. Kudos to all the new On-Ramp people!!