One of these days I promise to bring my camera and catch Darin making a lovely face, since those are his favorite pics. You know from a marketing perspective, we might need a few smiling pictures in here, too, I am just saying... WOD: 4rds+3p/p w/14# (and one round of 10#) & 55#. One of my many favorite things about CF is how helpful everyone is. I have been trying to do double unders and have the bruises to prove it. Cesa and Erin explained it this morning and told me what I was doing wrong...and I got it! Yea! Thanks so much guys, you were awesome :) Way to go Amber, can't wait for you to join us!!!!

Okay, okay, I would be lying if I didn't say I am PUMPED that I did a few pullups this am and finally joined the Virgin Pullup club...guess Pete must have heard about my awesome morning and decided not to show, hmmmmm......

Terra, way to go on the pull ups and the double unders! Athletes helping athletes, that's what it's all about! I actually did the WOD today, as Rx'd except eccentric L pull ups (kipped up and L'd down): 4 rounds plus WB and PP. I was headed to the bar for pull ups when the timer beeped, and I was actually upset about it!

WOD this morning was 4 round + wall ball and 10 Push press. Pull-Ups done doing knee L ups. Great job to everyone this morning and way to go Terra on the Double Unders and Pull Ups. That was impressive not only getting it but stringing together a few double unders at a time!

CFFTW-5rds +6HPC (14# WB first 3 rds)(subbed 55#HPC for PP) /L sits no Pullups. Great energy!! That was fun! That was the hardest 10minutes i've had in a long time!

Today's wod - 5 rounds plus wallball and 4 push press w/ 95#. It was awesome to have so many people there tonight. Thanks dman for the stretching tips. What was your distance on 1 1/2 minutes? I would guess it was around 525 or better.

Brady- Dat Crazy fast on your wod Time! O and i would squeal like a school girl too if beat anyone on rowing! And in case ya'll look up CFVeritas- Todd is not the guy sporting the onesie snatching that ungodly weight- tho there may be resemblance, Todd is better looking.. He's the one with the fierce look swinging the KB. That's my man!

Haha, thanks Elisabeth. Since Corey sets the bar often in rowing it was nice to beat him. Hit the wod @ school today. 6 rounds plus 8 wb reps into 7th. Funny side note: I was tired of not having a 20lb med ball at school so I taped 2 five pound plates to an old 5k medball I found. A bit awkward but 20 lbs nonetheless! Haha

Brady, great wod. You need to do that at the gym with me so I'll go harder.

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

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!

Wow, I have had so many people ask how the Triathlon went. Thanks for your support and interest. Having you guys check up on me, motivates me to be better with every endeavor. Now, go out there and get you some!!!

Beach WOD - 20:44 Lots of fun on the CFFTW beach! Robbie & I teamed up to be the "ol geezers" team. We didn't win the best time, but we gave'em a run for their money.

Beach WOD - me and Big Mike Brown. It was quite a pleasure carrying you, Mike. 17:47 Troy and Robbie hit it hard and Kimberly and Marilyn were great too. Fun team WOD. Hope to see some triathalon times posted from Dman and Clayton today.

I am glad I didn't have to carry me. Thanks for shouldering the load, Corey. Team WOD's are fun! Everybody killed it. I ate a little grass, too -- very Paleo of me, eh? The soil behind the box has a sort of fine, sour taste.

Well, we're sorry we missed this WOD, but think we represented well at CF Veritas! Mike, I much prefer carrying Elisabeth around to carrying you anyway. She smells better, is like a third your size, and has that whole hot wife thing going...you just, uh, DON'T! Glad Corey got the chance to experience something so unique :-) See everybody in a couple...trying the Darin thing and headed to the archery range now!

Thank you everybody for the great support. We had a fantastic time out in Athens. I know we represented for the gym, it was awesome. I placed 130th overall time 1:22:55, 12th in my age group. But it was the best 5k I've ran in my life, just felt great. Good times. Great work today on the team wod. Play hard

Very fun team WOD! 19:43 for Kimberly and me :) I was so thankful someone my size showed up!!! Still Love ya Mike!

Todd - I read your post with a great sense of relief. Where is Veritas, sir? Well done Clayton!

Way to go guys on the not so beach, beach WOD! First Triathlon-1:28:22, 12th place in 40-44 age group class and 176th out of 341. 5k and bike should have been 8 minutes faster combined, but better luck next time! Had a blast!

Stephen courtesy of Tina: 19:43 Abmat situps and 65#SLDL. Posterior chain has been yanked. God Speed Clayton & Darin on your Tri this weekend!

Angie's revenge started this morning. Ouch. I'm ready for tomorrow at 10am. I'm gonna bring all 250 lbs of me. Gonna be good. Mr. Roper - are you coming?

Inspired by Clayton's picture, I did some snatch work this AM...actually, I planned to do it anyway, but I was inspired, C! Snatch 3x5: 55, 65, 70, 75, 85(f), 85(2). I also did a little muscle up skill work. My goal is to have one by summer...now you all know so you have to hold me to it! Great work this AM to all. Elis, you are going to be feeling that on Sunday, just wait! Good luck C and D on the tri this weekend. Can't wait to hear about it. You all enjoy the team WOD tomorrow. Should be a fun one! Too bad you all can't do it on a beach like D did! You'll want to win a shirt though, very cool!

Dman and Clayton.... I know you guys will tear it up! represent CFFTW! Today's WOD as RXd w 95# - 10:19. Dang DUs slowed me down. I need to work on those big time. But I forced myself to do them all. Who wants a partner for tomorrows wod at 10:00?

This is a Todd-hijacked-Elisabeth's sign in. Mike, sorry buddy, we won't be there in the morning. We're guest training at CF Veritas! Good stuff- we represented well today, came in first in the box (E and I tied!) D and C, y'all are going to obliterate the competition!!!

WOD - 11:07 with 70#. The knees were arguing with me...so I had to throw in some x3 single unders mixed with some dbl unders.

Check out the Food Blog for a great smoothie recipe!

"Angie" 50 pull-ups BW, 50 pull-ups RB, all else as Rxd- 21'40 something. PR by TEN minutes on this one~

Today's WOD: a mean pilates class at 24HR - seriously this teacher is tough (and my abs are still toast after Angie!) Then, decided to take the kids to the state park to play around, took a route I never take and ended up lost...20 minute walk in the park turned into a 1:10 hike carrying a 25# kid on my shoulders.

Shoulder Press: 45-55-60-65-70(2)-70. Shoulders, arms and everything else are still extremely sore from Angie. 50 KB Swings, 1 pood: 1:38. Posting pork carnitas with spanish rice and paleo meatball recipe links on the food blog page thingie.

Shoulder Press: 70-75-80-90-95-100, 1.5 pood KB swing 1:56 (unbroken). Nice work tonight everyone!

Shoulder Press - 35,45,50,55,60,60 Surprised at how close I came to my PR after Angie yesterday! I can hardly straighten my arms! GHD work was good - haven't done that in a while! 25# KB swings - 2:02 Hope I can move tomorrow!

I'll attack Angie another day...today was my lunch at the gym and I never like to waste an opportunity to do GHD, wall ball, or something heavy that I cannot do at home or at the clinic. So, today was Stephen 30-25-20-15-10-5 of GHD sit ups, back extensions, KTE, and stiff leg DL (I did 85#, it is prescribed at 95# but there is not alternate weight for females, so I went down 10#): 18:52...that was tough! I went to lie down after and could not control my decent to the floor so I knocked the wind out of myself! Fun times!

So glad to be back! Was worried since my last workout was 1/27/10! "Angie" scaled: Pull-ups: 25/20 with black band, push-ups: 35 on knees, Sit-ups: 50, Squats: 100. 11:10. Proof that CrossFit made me stronger before I was ill! I was really worried I would be back to where I started and would not be able to do anything but 10 jumping pull-ups! I felt great after the work-out...I may be crippled tomorrow or Friday...but I feel great now and soooooo happy to be able to workout again!

Angie as Rxd - 19:37. About a 3 minute improvement. What a great group tonight. I'm always so impressed at how hard everyone works. And we have some great new members that are already pushing the old dogs. Great competition keeps you moving forward.

Did Tabata sprints and dry heaved. That was fun.

Angie-21:33. I did 100,75,55,100. I was really pumped about my pull-ups but the push ups and sit ups need work. I was spent at the end and while driving was only thinking of the 8 burpees I had left. Did 'em! I cant wait to be able to feel my arms again! Good job everyone and Corey is right, it was a good group tonight.

Angie-20:43. 100 (20gb),80(actually 70+ 10 face plants)100,50. The leg cramps were an extra bonus, really enjoyed that...NOT! Great example of why we warm up properly:)

Props to all you guys! Great intensity and accuracy in training tonight. Angie is a tough one, but I think yall gave her a run for her money tonight. BTW, in the 6:30 class, Tim turned a 20 minute something prescribed! Way to go dude.

Great workout tonight. My Angie was 20:04 with 35/20 pullups (Grn Bnd), 75 pushups (mod), 100 situps, 100 squats. Definitely want to work on the pullups. Good job everybody.

Angie- 2 pullups blkbnd, 20 jumping. 25 knee pushups, 35 knee/bench pushups, 100 situps 100 squats. So glad you're back Christi! actual pullups seem like an impossible dream at this point.

Great to be back at the box! Awesome workout! Angie - 17:40 Pullups(blue band) 50/15, Pushups(knee) 50/50, Situps 50/50, Squats 50/50. Whoo! Can't straighten my left arm today, but looking forward to today's WOD! See y'all there!

Angie...75/25 pullups (did whatever to get through all of them, 20 blue, 25 green, 20 box jumps, 10 blk/25 green) 75/25 pushups (not scaled, yea!) 75/25 situps and 100 squats because I was getting mean looks from the coach about doing 75/25 :( Would like to try this one again SOON. working on pullups!!!

Time was 16:59

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!

Well, obviously I didn't make the am class. Corey, thank you for, no doubt, dethroning the King. Peter, I'm sure it was a valiant effort, but it's Corey and rowing...and that's pretty much a lock for him. Anyway, sometimes the lasting effects of a busy shift on-duty make an earlier morning just plain hard. The mind was willing, but the body said stay in bed a little longer! GO AM CREW!!!

Also, we have begun a Roper Family Burpee Challenge to be completed on by my 37th birthday! So, if you're related to me by blood or marriage, I invite you to participate :-) Ah, heck, I'm a generous guy...even if you don't meet that criteria, I'll probably let ya give it a go! We're on Day 6, so only 21 total buy-in. Corey, you're ineligible for ultimate royal status in this one~

Hear ye! Hear ye! On this, the first day of the Ides of March in the year of our Lord 2010, the valiant and noble Sir Knight Corey did storm the stronghold of once great King Peter and did strike with such fury on said formerly dominant king with mighty swipes of his steely rower that the garbage-speaking tyrant dideth buckle and and also fall into a crumpled heap of former glory beneath the immensely powerful (and lightning-like movents) of Sir Corey's furious kettlebell, Excalibell. The king is dead! Long live the King! Seriously, it was pretty close all the way through. 11:01 for me. Cesa and Pete were right there. We never stopped and we all pushed each other hard. Great competition. All the ladies smoked it too!

Way to go Corey, Cesa, and Pete...you guys were awesome!!! 15 and change for me...that pood destroyed me mentally this am, but the 25# KB collected dust, so I am happy :) (Thanks Elisabeth!) Next time I will try to do sets of 20 - instead of 2 sets of 10. Better watch out, Erin has joined the ranks of the rest of us...she's no long on-ramping! Glad to have our coach back - looking all tan and rested.

News from the Royal Court! Sir Corey Doyle hath returned from the Evening Crusades. To my dismay, Sir Corey Doyle has overtaken the kingdom and exiled myself from King status. Fear not, Sir Doyle cannot hold the throne for long for he returns to the Evening Crusades on the Morrow. Leaving the throne for the taking. However, High King Peter has another foe in Cesa the Strong! In appearence I was tricked in thinking Cesa was an ally but now I fear he too would like my throne, crown, and kingdom. Fair Maidens of the AM Crew..the fighting was valiant! Hooray! See you soon. Godspeed...and beware of Todd the Roper.

It was a dreary day for a battle that's for sure. Cudos to Sir Corey who overtook the king and allowed "Cesa the Stealthy" to ride under cover of his onslaught and get one in on the former King as well. Terra and Erin rocked the WOD this Morning atta way to not back down from 1 pood T! As Pete said this morning "the kingdom is in good hands" Thanks Pete for Pushing us to push that level. 11:10 as R'xd

Wow, I love all the royal trash-talking! I did this WOD, but thankfully was at the clinic without a rower, so I biked 800 m instead...still not at all the same. Otherwise, 35# KB and a time of 10:21. Can't wait to see the race for the throne on Friday!

Another 8500cabin altitude WOD for me today. 3 rounds for time 35 sit-ups, 25 push-ups, and 40 airsquats. 9:01. Cant wait to get back home, Despite all the hype Africa is not all it is cracked up to be :)

Great WOD tonight! 12:37 for me but Josh was the story! Dude u killed it! Ok, I am neither related by marriage or blood to the Ropers so I guess by doing my 21 Burpees tonight that means i am officially adopted! So im in now!!! 7 coming up tomorrow.

Reed, you are now related by burpees. That's probably thicker than blood or marriage...wait, no, didn't mean that Honey, nothing's thicker than marriage, no, wait that doesn't sound right either...So, what abput that WOD tonight?!? 11'31" So, I would not have vanquished the King, but since Sir Corey already did...

Great WOD! Way to go tonite Melisa - You crossfitter you! Great job Terra -it's all you girl hard to back down from the 1pd once you put your hands on it. Reed, SOOO glad you joined the Burpees Roper Madness. Think my Todd was hoping to win the Burpee Crown from Corey w/out competition.. Not so much now! Let the games begin... oops gotta run.. have 6 burpees to do..:-)

12'08" on today's WOD; Not strong enough on the rows. Good job tonite everyone.

13:10, 3rnds for me. All with the 35#KB so YAY!