Breaking News! There appeared to be a scandal during the AM WOD. A certain athlete, lets just call her "Terra," wasn't quite doing full ring pushups giving her a time advantage over the other athletes. This is the same athlete who "accidentally" put the wrong piece of the orange tag on her show during a race...I'm beginning to see a pattern here...I will keep you updated. Just Kidding! Great WOD this morning RX'd 5:32 Those split squats took a lot out of me. Darin, said it would give us shapely rear-ends...how exciting.

For the record...Coach said my pushups were flawless, I am just a perfectionist. Okay, perhaps he didn't use the word flawless...but I am positive that is what he meant by "fine." It must be my time that has Pete upset, 5:08; hmmm, oh I see, it's faster than a 5:32. That must mean I was faster than a boy! So, I don't really need Corey to back me up anymore... But in Pete's defense, my snatch was only 35#. (Wow, I have a feeling Coach D will knock me down a few notches in the next WOD!) Glad to have Amber and Charlie in the group this morning.

Got back from our weekend camping WOD. I will come up with a quick WOD at home and report back. Terra, despite the controversy, I have to say your 1/2 marathon time was awesome. Back when I trained for my one and only 1/2 marathon, and before crossfit, 1:44 was my goal. You are right that hydration is so important. I didn't stop for water and got dehydrated. I felt my body shut down and I had to walk several times in the last 2 miles and lost 6 minutes! I couldn't even walk after crossing the line. Again, awesome job. You are proof that this stuff works.

Home wod- 10 handstand pushups, 30 situps, and 40 squats - 3 rounds for time - 6:46. Could tell I haven't dome hspu's in awhile. That last set was tough. Bad weekend foodwise. Back on the horse this week.

Small group tonight but good intensity! Split squats 8x3 25#. I should have went up in weight on the last set but Im still trying to figure out my weights/ability ratio. Power snatch same story, i used 65# but should have used 75#. I was with 'The Beasts' tonight and Im pretty sure they could have used me as their power snatch but I tried to hang with them! 6:17 was my time. Good job everyone! I would just like to say Im proud to workout at CFFTW with such great people and athletes! Everyone involved makes me want to get better.

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

I'm not signed up for tonights class, but if I can get home fast enough I will be there for the 6:30 class. I hope I make it.

Hear ye! Hear ye! A declaration from High King Peter. The kingdom is secure. Under attack, King Peter, used his mighty force, strength, and wit to defeat challenger Terra the Slow. There were other forces, Cesa the Strong and Erin the Sore, but King Peter prevailed. The Kingdom is still safe on the 2nd month and 26th day of our Lord. Godspeed. Backsquat: 185-205-225-235-245 WOD Time: 3:48 - 95# Power Cleans/45 single unders

Wow, I humbly accept my defeat by 3 seconds (which is alot in a 3 minute WOD!)...perhaps our "king" of the am sessions could learn a thing or two about humility. Not to say, that when (not IF) I kick some butt next week, humility might not slip my mind, either. Great job this morning, everyone! It was so great to be back at the box.

Wow! I love all the competition! What a great class this AM. Good effort and more importantly some great movement this AM. Amber, nice job on your on-ramp WOD...watch out AM crew, Amber is coming for you soon. And by the way, don't be afraid of failure...you know, the kind where you need help up out of the squat...it builds strength! This AM was the dreaded Fran, but I did not let her prevail! 7:02 Rx'd PR! If I can just put some pull ups together I'll be coming for that 5:00 time before you know it!

By the way, best of luck to Terra in the Cowtown tomorrow! Smash that 5K, girl!

Way to go Tina...as Rx'd! I can't wait until I can write that more :) Hey, I forgot to ask this AM, do you know if there are any small CF shirts at the box? If so, I will get J to pick one up tonight, I wanted to wear one tomorrow.

Terra, my wife is also running the Cowtown 5k tomorrow. What time are you shooting for? She thinks she will get about an 8 min pace, just under 25 min. At least that is her goal. Today's wod... 205-215-225-235-245. Metcon - used 135# on hang power cleans and forced myself to do all double unders - 6:27.

Go Get 'em Terra~!9:50 time 3 Rds 20KE, 10 SLDL 75#, 20 GHD HE 1/2 sec.Wow!!! Best lower back WOD I have ever had. O my!!!

Wow! Im pumped about tonight's results, not that its great but I did do the weights for the first time as recommended. That was the cool part to me. Squats 155,175,195,215,245, wasn't really sure where to start on that so just started somewhere. Hang power cleans 95# and 15 double unders, 6:56. Good job Corey and Troy, you killed it tonight.

Hit the WOD at school again. Girls basketball playoff game tonight (lost). Squats- 225, 225, 275, 275, 275, 225 (7) for the extra work. 135# and doubles 3:36

CF FTW WOD from yesterday: PP 45-55-65-75-85. Metcon with 85# for HC first round and 65# rounds 2 and 3. Regular dips (not ring). 5:59. I was not feeling it this AM. Still hurting from the GHD the other day!

Backsquats - 155-205-225-245-255-265(f). Still can't break that ceiling. KB swings 1.5 pood - 3:28

CFFTW- 95/105/115/115/125/115 Weak knees/hips. 4:46 time on 1pd - suspicious count - May only be 90 not 100.

Back Squats: 115-155-175-185(F)-185(F) 5:08 1 pood x 100. I'm still coughing. What's wrong with meeee???!!??

Back squats: 205-225-245-265-265. I used a 55lb dumbbell for the kb swings. They seam easier to handle than a kettle bell. My imagination?

Backsqts: 145-165-185-200-215pr-220pr. 75 KB swings with 1.5 pood, last 25 swings with 1 pood. 6:19

Back Squats: 85-95-95-100-105-95 Having a hard time getting all the way down so I decided to work on form. Need lots more practice! Metcon: 50 swings with 35#KB, took a breather, 50 swings with 25#KB. Time-5:31

Haslet WOD = 3 mile treadmill run, last 3 min. for every 30 sec increased pace by .5 mph (learned that I am NOT a sprinter). Walking recovery for 5 min. Home late from work - planned on the gym last night.

CFFTW WOD: RXd 5 rounds

Today's WOD - 7 rounds plus OH squats, situps and 10 wallballs. Used 65# on OH squats, which is one of my weaknesses, but getting better. That was a good weight for me to get a good rythm. Short rest then a 1000m row - 3:22.

AMRAP = 5 rounds plus 5 OH Squats - 25# bar, 10# WB. Bar and ball were too light, but needed to work on form, thanks Darin for the help and thanks to Kim for cheering me on!

Way to go Jenny!!! I wish I could work out with the girls in the afternoons...but the mornings are easier with my kiddos...well, this morning I slept in for the icy roads...that didn't happen, ugh!

Where have all the cfftw bloggers gone??? So few posts these days. Come on crossfitters! cfftw wod - 225-235-245-245-245. Needed help on a few reps from Dman. Frustrating, but still an improvement from where I was. Then "JT" - this wod ate me alive. 16:04 I think. Much better on handstand pushups this time, but had to go assisted most of second set and third set. Even assisted dips in the last set. And pushups have never been so hard. Holy schnykie.

DL-105/115/125/135(2/125. JT 8:23. Thank you Green bands, blue bands and red bands.. not sure if i really did any HSPU - but my shoulders and arms were toast.. so it must have worked. Dman, THANX for your help. Wow, i was stuck at 18 HPSU and could not push myself up. Weird feeling. The dips and pushups went south from there. Seriously, crossfit is such a RUSH. Never know what surprise awaits you!

DL - 65,75,85,95,105 and then 110, just to see if I could. Thanks for the encouragement, Melisa! Diane - 21-15-9 deadlifts and HSPU's. 95# DL (haven't done these since October!), toes over bar HSPU's Time - 5:50 Whew! Comin' back from the holidays is NO BUENO! See you all next week for the Food as Fuel Challenge!!!

CFFTW WOD: 90-95-100-105-105 on Back squats. JT is a killer! HSPU on box on knees for 21, then on box on legs for last 2 sets. Dips with green band for 21, then on floor with knees bent for last 2 sets. Knee push ups for all 3 sets of push ups...barely! It took me until know (3 hours later) to be able to lift my arms above my head! Thanks, Darin...I love your form of torture!

CFFTW WOD: 105-135-145-155-165 back squats. 7 something on JT. Scaled everything. Toes to bar HSPU, those plastic thingies on the floor for dips and knee push ups. My arms....my arms........ Oh and I'm excited for the food challenge!!

Wow, Elis, getting strong on those back squats, girl! CF FTW WOD: 125-135-145-155-165. 10:17 (because I stopped after the 9 HSPU and then had Lance remind me that I forgot the dips and push ups! Luckily the clock was still running! Would have been more like 8 something if I wasn't such a work-out dork!). First 21 HSPU real then negatives, dips on rings but with some jumping then became negatives, a few push ups on toes in each set then knees. WOW, I could not bend or straighten my arms for a while!

Cfftw wod - 205-215-225-235-245. Metcon-14:12. As the kids like to say - "OMG!". Nearly saw Pukie on that one. Thanks Pete for pushing me along. Good job Terra.

CFFTW WOD: 135-185-205-225-275; Metcon-15'30"; Push-ups way harder than I thought they would be. First time in the last 10 years (sad I know), I have had more than 185# on the bar squatting. Didnt feel TOO bad.

Yes, your eyes do not deceive you....I'm glad to be back from travel hades & ready to re-introduce myself to training again. Looking 4ward to seeing you all soon. CFFTW WOD- 155, 185, 205, 215, 220. 17:38.

CFFTW WOD-65-85-90-100-110. 18:09 scaled with knee push ups.

Back squats - 75,85,90,95,100 Metcon - 1st round 10 full MB swap pushups, then knees for all but last round, 10 full regular pushups, 10 knee pushups. Time - 18:50 Shoulders and abs will be cursing me in the morning! Great start to a long break!

Great work by the all our athletes yesterday. The late crew did fantastic, keep up all the strength work. I love this stuff.

Good job to Pete, Terra, and Lance this AM. Terra, you really ramped up the intensity today! CF FTW WOD: FS - 105-125-135-135-140. Met Con - 85# for cleans on the first round, then scaled to 65# for rounds 2 and 3, otherwise as Rx'd, 13:36.

Milwaukee, WI. 4 rounds. 200m sprint-run (I'm trying to get use to the gorilla shoes), 20 pullups, 20 50lb db swings. 13:55. Thanks Darin.

CF FTW WOD: FS-65-65-70-75-75 Met Con-45# for power cleans, black band for pull ups. 12:00. Thanks for the gastric evacuation, Darin! Pull ups are improving...didn't put my toe on the box once!

Great WOD by everyone! Christi, your welcome.

Holy cow...I underestimated another one! 400 m walking lunges, and now I can barely stand! 14:27. To make it worse, I miscounted my "down and backs" on the course I had mapped out and thought I was almost done when I got half-way done! Luckily I realized it and did not stop, but you can imagine my disappointment!

It is fantastic to see the support in our gym. Everyone is here for a goal and each member helps us achieve it, or motivate us toward it. Great work all.

I did Jackie today. 8:59.

Back Squat 75% 7x5, 85% 5x3, 90% 1x3 / 0201 timing 75%-55/55/60/60/60 85%-65/65/70 90%-75/80/90 (2 on last round) Five rounds for time Agility Ladder Drill Box Jumps 20 reps 12" 7:06 Thanks for the one on one Darin! Todd thanks for your guidance on the box jumps!

Jackie as R'xd~ 8:24

Thanks Elisabeth, Jen, Darin, and Clayton....you guys made me smile! Clayton, I saw your wife and little girl today at CareNow...pretty girls indeed. Hope to see ya'll soon...waiting for the antibiodics to kick in!

Hey Eugenia, Jami said she saw you also and thank you. Back squat wod: 185x7x5; 215x5x1; 205x5x2; 225x1x3. My legs are toast now, and I love it.

Nice work Todd! You smoked her!

Welcome Jenny and Cesa! CFFTW WOD - backsquats - 155# on first 5 sets; next three were 175-185-205; last three singles were 225-235-255. Matt Doane said he gave me 1 pound of help on my last rep so I have to say it was assisted. Should probably go heavier on the first 5 sets next time, but good form work. Really liking those squats. 5:08 on the metcon.

CFFTW-75/75/85/85/85,90/90/90, 95,100,105. Fun Agility drill, sub 12 burpees for box jump- lost count of my rounds.. (Is there any exercise to improve that?) Fun, chasing Doane down :-) Come back soon Eugenia. You missing all the fun!

Back Squats - 7X5-85#, 5X3-85# to continue working on form, 1X3-95# Finally getting the hang of it! Skipped the metcon due to sinus issues.