CFFTW WOD at home. 100m interval runs - 18sec,19sec,20sec,18sec,19sec,18sec. Pushups - 20 full and 20 knee. Stopped when I needed to rest core, not arms. Guess I need to work on core strength!

Todd the Roper....how come your out of sync in that pic? I guess your just too fast for us. Nice camera work! Terra, you must be pleased with this one...hehe

Yes, Troy...I am quite impressed with this one!!! Although as a photographer, I would have stopped everyone and had them do it again and again until all the balls were up at once, as Tina! Ha...

Ask Elisabeth..I've never been any good at staying in sync with others. I don't even get to clap at church anymore. I'm not kidding.

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Sprint 100 m rows X6: 27.1-27.2-26.2-26.8-26.6-26.1, Knee-push ups-35 Know this will get better!!!

Sprints - 16:09,16:19,15:85,16:06,16:75,15.53 and 42 push-ups. Thanks Big Mike for letting me use your feet as blocks to push off of for that last one. We proved Dman's theory as correct! It does help your time.

We should be back tonight! Or, at least, me...the Lovely Elisabeth is a bit under the weather :-( Reed, you go on the burpees- I got a bit behind over the weekend, so today's gonna be a catch-up day! 39! See everybody tonight ;-)

So, today was SP 3x5 and DU and sit ups (2 mins each, 90 secs each, 60 secs each, and 30 secs each). SP 45-55-65-70 (assist x 2) - 70 (assist x 1) PR. Go me, finally getting 70#, and more than once-oh happy day! On the other part - 392. That is 24 reps better than when I did this WOD in August of last year.

I am interested in doing the Mud Run but need a partner...anyone intersted?!

did yesterdays WOD as i started before today's was posted. #135 cleans, and #95 Thrusters(no wall ball avail.), 9:03, pull-ups still kill me! then a 2:50 on the row. Hopefully I'll b on my way home in a few days. Looking forward to being back in a CF Box!!!!

After years of running I have seen so many funny shirts, "I run for wine, beer, chocolate, size 2 jeans, sanity..." you name it! So, lately when I am able to lift a box or move a piece of furniture or whatever, I think I Crossfit for being self-sufficient! Today, my kids' sandbox was full of water/sand, ie., mud and they wanted to play outside. So, we headed to Walmart to get 80# of new sand to add to the old. I had to lift a very heavy sandbox, then shovel as much as I could out, carry the new bags to the backyard and fill it up. I thought "I Crossfit so I don't have to say 'wait until Daddy gets home!'" My daughter said, "wow, momma...you're strong." So, while I may not be on the white board...that made my day :) Darin always says to have a purpose...what is yours?

Terra, that is awesome! When I ask Ella if mommy is strong, she says no! And my kids came to the gym and watched me at the Oly Class doing Clean and Jerk and Snatches! Guess that doesn't count!

My fellow 4 o'clock CrossFitters. Please check your belongings and see if you mistakenly picked up my car keys on the way out the door today. Thank you guys and gals. My contact # 719-761-4110

Today's WOD - as Rx'd w/ 185# - 3:54, 4:14, 4:09. Always good to do the wods with motivated people. Good to gut it out with you Todd. Brady, I heard you and Dman smoked me on the 750m. Let me congratulate you both and say - "It's on like Donkey Kong, brutha!". I mean, come on, it's the only thing I have on you guys! Love it, love it!

Donkey Kong?!? Blast from the Past! Pretty much just chased Corey tonight~

Evidently I should check my belongings better. Darin helped me find a secret pocket on my bag, somehow my keys found their way into this pocket.

check out the Crossfit Veritas site. www.crossfitveritas.com Our good CFFTW buddy, Todd, made their site.

Corey- if it makes u feel any better, I squealed like a schoolgirl when I saw I beat your row and Darin did a toe touch. Today's wod 185# - 3:45, 3:55, 3:40

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.

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.

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

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

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.

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

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! :)

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!

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!

This may be a dumb question, but where's the track? I didn't know there was a track.

Jenny, there's one across the street behind the middle school...and, probably, one on the cruise ship or resort on which our hard-driving captain currently resides...where it's NOT 35 degrees with a snow flurry now and then!!! Team Roper will be doing hill repeats, fish tacos, and maybe a little Patron & Diet Coke (the low carb, Paleo-friendly kind) this afternoon :-)

Today's WOD. I did 4x300's instead of the 2's after a half mile warm up. Times: 52, 55, 58, 49. TODD - I dont know about the hill repeats, but the later half of that afternoon sounds good!

I am totally with Brady on that one. What's up man?

Way to go on the DL's Jenny! Today is a forced day of rest for me :( Tired of feeling tired...so I am resting. Blah.

wow, Jenny! Those were some impressive deadlifts yesterday! The 200m sprints sure made me feel old. Seems like only 20 years ago i was so much faster. 29-31-32-32-33. I think I'd like to work on those more often. Everyone gave it their all.

200m sprints: 34-35-34-34-33. I didn't know that cavemen drank tequila and diet coke. I'm quite sure that they ate chocolate cake though!

GREAT, NO SUPER GREAT JOB EVERYONE! I couldn't be at class, but I did work on my running. Linda Spurlock park, I don't know what the distance is, but I ran the straight ways and walked the curves. 4x round, and then walked a 5th lap.

200m x5 intervals: 44, 46, 47, 53, 54. This made me wanna go &^%$$%^**!!!

I am no Miles or anything....but I broke 25 on my 5K this am. Ran a 24:41. My goal is to get under 20. :-) Happy Thursday!

Did yesterday's AMRAP as R'xd: 7 rds +5 OHSQ +10 SU +12 or 13 Wall Balls (couldn't remember which)...close to knocking off Miles, but no cookie, er, uh, not cookie...cookie bad. Tina, how're your legs feeling?

Way to go Todd and Terra! Great time Terra. Interested to see how that 13.2 looks next month. You're going to kill em!

Terra, great time! You go girl! Todd, awesome on the AMRAP! I can't wait to try that one! My legs are ok, not too bad. I am sore, but not as bad as you would think. Nothing compares to the soreness from the 400 m of walking lunges, so I'm good! Thanks for asking! You just wanted to know if it was worth trying to do 900 or 1000 air squats so you could show me up, right? ;)

Tina, I was pondering that :-) Had forgotten about the 400m of walking lunges! Will have to think about that one, too...

3 rds for time - 800m run, 10 KB clean-press, 400m row. Used dumbbell for clean-press and only walked 200m of last round. Time - 27:07. First time running significantly in a LONG TIME!!! Need to work on that! I'll be paying for it tomorrow!

Todays WOD - 24:19 (all rowing), 35# KB cleans. Dman pulled me off after 3 rounds. I would have done more, but I have to admit...I'm glad he stopped me! That was a smoker of a WOD.

CFFTW WOD: 28:40 ish, 25# KB Cleans. Darin felt sorry for me so he stopped me at my 3rd round as well. Someday I will learn to like running.

WOD as Rx'd 4 rounds 1 pood KB 28:16. Not gonna lie this was about one of the roughest WODs to date. Good job everyone gutting it out!

3 rounds = 29:37ish. 18# KB (didn't quite get the hang of the "snatch" part, especially my left arm, but kept moving). Darin also stopped me after 3 - first time I've run outside in a couple of months or more, hurt pretty good-I've missed running.

Started training for a 100K endurance run in May today. I guess since that's aerobic, it's easy...so I assume Dman will be joining me. It's in the foothills just north of San Francisco. 10,000 foot elevation change throughout the race. Will be mixing CF endurance along with some other training methods I've used successfully in the past. Today's WOD: three one mile repeats, Eva pace (Eva's my dog)- 7:19, 7:20, 7:28. My puppy is fast!

Aerboically it may be easy...but I beg to differ that it is "easy." It takes alot of mental strength to finish a race of this distance!

I don't remember saying aerobic was easy, hmm... For aerobic or anaerobic demands there has to be adequate training. The key here is this, there is absolutely no, and I mean no evidence to support the aerobic conditioning does anything to improve strength, power or work. But there is significant evidence to support that anaerobic training can improve our ability to perform aerobically. So, the pearl here is to train in all modes. But to improve aerobic capacity merely by doing just more of the same is not supported by exercise science.

Point taken...and point being proved in about five weeks, thanks to the Box! :-)