Memorial Day! Box Closed

WOD

Weighted Half Cindy (20# vest for men, 10# vest for women)

AMRAP in 10 minutes

5 Pull-Ups

10 Push-Ups

15 Squats

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Remember those who have served or are serving our great country! God Bless America!

Fallen not Forgotten-Russell Berger

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Comments

Corey Doyle commented on 31-May-2010 02:28 PM

Broken Bow, Ok - long weekend with the family. Thankful for all the service men and women past and present that help make our lives possible. Awesome weather and great outdoor (and functional) activities. Two hard 1 hour mountain bike trail rides first two days through the hilly woods of Oklahoma (incredibly beautiful), water skiing yesterday, and a 5k run today. First time to run more than 1/2 mile continuously since knee surgery over a year ago. Had to get over my apprehension and just do it - 24:40. Knee felt good but the course had several very steep grade hills that really ate up my time. Happy with it though for a first run. Hope everyone has a great holiday!

Aaron Russell commented on 31-May-2010 07:10 PM

CFFTW WOD: 7 rounds and two pull-ups ..... really gonna work on those pull-ups while I'm out here.

Darin Deaton commented on 31-May-2010 07:16 PM

Weighted Cindy - 11 rds even, rx, except did all pull-ups vest to bar. Trying out our new weighted vests, sweet! Push-ups most challenging. Then had family over and Miles decided to kick me in the face, by accident, possibly breaking my nose. Cool battle scar! See how the WOD goes yesterday. D

Darin Deaton commented on 31-May-2010 07:36 PM

Sorry, confused, "see how the WOD goes tomorrow."

brady gunn commented on 31-May-2010 08:18 PM

Memorial day WOD. "Murph". A touching moment running by the lake and stopped at a huge flag to salute and reflect on Michael Murphy's life and all the other fallen soldiers. If you have a chance read the book "Lone Survivor" - it's written by the only guy alive from the SEAL fireteam Murphy was on. A blessing poured out on those past and present for your selfless lives and sacrifices made for our country. Oh, and the time? It was sweet and really long.

Elisabeth Roper commented on 01-Jun-2010 09:33 AM

@ Big Gunn- Murph/Micheal are my favorite herod WODs. Ironic when Todd said they were on the same team that didn't make it. I aspire to do MURPH R'xd as a tribute to him. Must have been sweet to do that mile run outdoors - not sure how you managed the pull ups..... Will definitely read the book

Todd Roper commented on 01-Jun-2010 01:22 PM

I'd like to echo Elisabeth's and Brady's comments. If you haven't taken the time to read the Berger link above, I encourage you to do so. The WODs "Murph","Micheal", and "JT" all originated from a single SEAL/ Nightstalker mission. Men far tougher than I'll ever be, but I can honor their sacrifice in a small way by giving my best in their memory. Thank you SEALs and all protect us in ways we'll never know~

Todd Roper commented on 01-Jun-2010 01:36 PM

Following up my previous comment, Marcus Luttrell, the only SEAL who survived the above mentioned operation and author of the book, has started a foundation for returning wounded warriors and their families, "The Lone Survivor Foundation", for those who might want to give a bit more...

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Rest Day

Well, what a day at the regionals! Lots of competition, athletes, spectators and Heat! It was good to see several of our athletes out to watch the games. Check out this video of the first WOD of the day. Lots of lifting!

Also, check out the Food Blog for a post on Processed Meats and Heart Disease.

Thank someone today for their sacrifice to our country and freedom! God Bless America!!!

Comments (2) | Permalink |

Comments

Michele Deaton commented on 30-May-2010 10:45 AM

Took the last 2 days off so thought I should do SOMETHING on the official Day of Rest. Inspired by Tina and Pete I did 100 KB swings - time 3:40 unbroken! Only 25# so I'm not that impressed with my time, but I'm still trying to build up to the 1 pood. If I can get my hands on a 30# KB I'll be happy! That little metcon is sneaky! The first 40 are a piece of cake then the decline is rapid! Really gets the heart and lungs pumping! Have a great holiday weekend everyone!

Tina Neuwirth commented on 30-May-2010 08:27 PM

Michele, way to go! You guys are all hitting some great times! And unbroken is tough...I think I came out of the gate too fast. I dropped it to rechalk when my ROM was not looking so hot. Anyway, good time! The last time we did this one was probably about a year ago. You should check your old time. I bet you blew it away!

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"The South Central Regionals"

WOD - Box Closed

Well the WOD's have been posted for the individuals, affiliate teams and masters! Let the games begin. I took this pic when I dropped off some KB for the WOD's. There was already a lot of activity and buzzing around. Tucker has pulled out all the stops and it should be a great competition. Go to the games link for information. Great effort by all yesterday on the run/back squat/pull-up WOD. We will be doing the CrossFit Total soon, so get ready to show off that strength! See ya at the games...

Calm before the storm....

Congrats to Beau, Dan, Andrea and Candace who recently completed On-Ramp and will be training in regular classes!

Comments (2) | Permalink |

Comments

Peter Dyer commented on 29-May-2010 02:02 PM

Tina, your workout inspired me! I went into my backyard. 100 KB swings, 1.5 Pood, unbroken, 3:11. That was good stuff!

Tina Neuwirth commented on 29-May-2010 09:48 PM

Pete, awesome time! That is a potent short one for sure! I spent some time out at the Regional Qualifiers today...man, there are some awesome athletes out there! If you have time tomorrow, go on out and check it out!

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Metcon

WOD

Run 400 meters

12-10-8-6-8-10-12

Pull-Ups

Back Squats 65% 1RM

Run 400 meters

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It is the continual journey upstream that allows the salmon to survive. How similar it is for us as humans to continue to strive toward improving ourselves in all areas of our lives...Those who stop swimming upstream eventually lose their sense of purpose and stop experiencing life at its fullest!

Comments (12) | Permalink |

Comments

Corey Doyle commented on 28-May-2010 07:00 AM

Wow! What an awesome group this morning! The gym was full and lots of energy! Charlie and I did yesterday's wod. That was a really fun one. 12 min amrap - 9 lunges each leg, 8 kte's and 7 95# thrusters - 8 rounds plus lunges and kte's. I took a page from Charlie's strategy book and tried to pace myself. Way to push through the thrusters Charlie!

Terra commented on 28-May-2010 07:17 AM

Wow, it was a great group this am. I think Tina had a baseline, two OR's, and two WOD's going...good job! I thought we might even have to open the garage door just to fit Pete's head through, after yesterday's showing, I managed to at least beat him this morning to help bring him back down a few...it was a great workout. 75#squats, blue band for first set and green after. blue is a struggle and green is too easy - gotta work on pullups aLOT more! 12:28 Have a fun weekend everyone.

charlie fisher commented on 28-May-2010 07:34 AM

great job managing all the groups, tina. decided to work on thrusters and go head to head with corey and got spanked.6 rounds + 4 thrusters rx'd.thrusters killed me, but they are improving...just getting ready for the next fran

Darin Deaton commented on 28-May-2010 07:51 AM

Great work this am guys and ladies! Sorry Terra, but Pete deserves a little kudos. The determination, discipline and consistency that Pete has shown has been awesome. This is exactly what the law of sowing and reaping is all about! The proof is visible, demonstrable and powerful. Way to go Pete!!!

Terra commented on 28-May-2010 08:50 AM

Oh come on D, Pete knows I'm kidding. I even told him I wouldn't take the "win" because of my pullups.

Terra commented on 28-May-2010 08:51 AM

Oh come on D, Pete knows I'm kidding. I even told him I wouldn't take the "win" because of my pullups.

Peter Dyer commented on 28-May-2010 09:23 AM

D-man, Thanks for the kudos but I know it is all in good fun. It was strange though how Terra kept asking me to take my shirt off for the workout. She said my shirt would only act as wind resistance when running and would only add weight to the pull-ups. She also said she didn't get a good enough look on the website and when she printed the picture out to put in her wallet...it wasn't a high enough resolution. Good METCON today! It was also the biggest class we've seen in the AM. METCON as Rx'd: 13:08 with 170# back squats. I didn't need any of those pretty colored bands like Terra uses. No worries, you'll get there!

Tina Neuwirth commented on 28-May-2010 08:01 PM

Thanks to the AM crew for all your hard work and patience this AM. I love the big group, and there was definitely ALOT going on! Good effort from ALL! Jenn and I did 100 KB swings (1 pood): 3:23. I beat my old time by a minute or more, but I have to give Jenn props for doing them UNBROKEN and taking me down at 3:05! Nice work!

Troy Landrum commented on 28-May-2010 09:01 PM

Today's WOD - 18:52 with 135# back sqts. My back is pure D certified toast right now. Nice work everyone. Terra....your a good sport! They say that people only pick on you if they like ya.

Darin Deaton commented on 28-May-2010 09:22 PM

WOD Rx-205#,CTB PU 17:22

Terra commented on 29-May-2010 07:16 AM

Wow, Jenn and Tina...that is awesome! I am so proud of ya'll (and a little jealous ;) ), way to go!

Andrea McElroy commented on 30-May-2010 12:50 AM

WOD Time = 17:06 Back Squats at 75#

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AMRAP

Remember, we will be closed Saturday for the CrossFit South Central Regional Games on Saturday and Sunday! Come out a cheer athletes on and see some great fitness capacity! We will also be closed Monday, Memorial Day.

WOD

AMRAP in 12 minutes of;

Lunges 9 reps each leg

KTE 8 reps 

Thrusters 7 reps 95/65

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Before

After

So, does CrossFit and a Paleo diet work? Here's your answer! Pete has been training with us since the Winter of 2009 and has lost 30 lbs. by eating clean and training 3 days a week with CrossFit. This is just one of many members that are achieving their fitness goals at CrossFit FTW!

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Comments

Tina Neuwirth commented on 27-May-2010 06:54 AM

Way to be ripped, Pete! At first I did not scroll down, and thought "didn't he say he'd lost weight?". Glad all your hard work is paying off. See you Friday.

CANDACE MOBLEY commented on 27-May-2010 09:59 AM

Don't think Ive met you yet Pete, but way to go!!!! ~ Look to your health; and if you have it, praise God and value it next to conscience; for health is the second blessing that we mortals are capable of, a blessing money can't buy. ~

kimberly mccauley commented on 27-May-2010 12:16 PM

nice job pete!!!! 5, almost 6, rounds completed!

Michele Deaton commented on 27-May-2010 02:15 PM

CFFTW WOD - exactly 6 rounds! Used 45# thrusters. Not a fan of KTE but these were probably my best ones yet. Great workout this morning, ladies!

Darin Deaton commented on 27-May-2010 04:30 PM

WOD-95# thrusters, 8rds+9 lunges, C-Dog beat me by 1 lunge, dang it! D Great work by all.

Athena Lee commented on 27-May-2010 05:24 PM

Holy abdominals, Batman! That is awesome, Pete. I'm still looking for my one pack. Will find it someday. WOD: 65# thrusters, 7 rounds plus 5 KTE. It was just me and a visiting CFer, Ryan. Good job!

Clayton Martin commented on 27-May-2010 07:04 PM

Excellent work Pete. Wod today with Dman 8rds +10 lunges. Nice work D, I only beat ya because I didn't turn around at the end.

Corey Doyle commented on 27-May-2010 08:57 PM

Good work Pete! CF combined with willpower is strong stuff! Wish I could have done this one today. See you guys next week.

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Max Cleans

WOD

Max Cleans

Rest

Three Rounds for time of;

Deadlift 3 reps @ 70% of 1RM

Muscle-Ups 5 reps

Burpees 7 reps

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Remember that we are closed at the box on Saturday due to the South Central Regional Games @ GSX!

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Comments

Tina Neuwirth commented on 26-May-2010 03:40 PM

Cleans: 65-85-95-105-115-120-125(PR), actually 115 was a PR, so 125 was really a PR! Then 3 sets of 10 of weighted back extensions 15#. 3 sets of 10 pull ups (alternating with the back extensions). All pull ups unbroken today.

Cesa Ortiz commented on 26-May-2010 04:28 PM

Good WOD this morning!!! 185# max on the squat cleans and 6:20 on the WOD using 225#, 15 p/u and dips in lieu of m/u.

CANDACE MOBLEY commented on 26-May-2010 07:39 PM

One more OR class left! Whew! Today was a 200m run, 20-15-10 KB swings (25#), 2 rope lowers, 200 m run . 4:42. Felt good!! Can't wait to join everyone on the daily WODs. Good job today everyone!

Reed commented on 26-May-2010 08:02 PM

175 max on cleans and 6:38 on the wod. I did 10 ring PU and 10 ring dips instead of MU. My goal is to do a MU by July 1st! I need work. Fun night tonight and I agree Candace, everyone did awesome! Good job Dan, nice to have u in the WOD with us!

Corey Doyle commented on 26-May-2010 08:15 PM

Squat cleans - 135-155-175-185-195. 7:39 I think on the wod. Used 255# on deadlifts. Disappointed that I only got one mu. Need to work on that. Spent too much time trying to get another one. Went to ring pu and ring dips. That wod beat me down but it was fun!

Corey Doyle commented on 26-May-2010 08:36 PM

And 195# was a pr on squat clean for me! Woohoo! Reed you'll get the mu soon. You were very close.

Troy Landrum commented on 26-May-2010 08:41 PM

Cleans - 115/135/155/160(PR). Metcon - 6:00 with 10 ring pu & 10 ring dips.

Athena Lee commented on 26-May-2010 09:40 PM

Cleans: 85-105-115(PR)-120 (F). It was one of those "my mind is telling me no but my body says yes" moment. Metcon: 7:14, 125# DL, Ring pull-ups (more like worm crawl up) and jumping ring dips x 15. My hands are raw. Good thing I'm not shooting this weekend! Congrats to Charlie on his muscle up. And Reed, I know you'll be doing a muscle up by July!

Andrea McElroy commented on 26-May-2010 10:28 PM

First day not as an On-Ramper. Cleans of 55-65-75-80-85(F) :( Metcon: 7:15, 115#DL. Candace keep up the good work just one more OR and you'll be living the dream with the rest of us ;)

Andrea McElroy commented on 26-May-2010 10:33 PM

First time off OR tonight. Cleaned 185#. WOD time of 7:26. I feel spent!

Michele Deaton commented on 26-May-2010 10:55 PM

Squat cleans - 65-70-75-80-85(F) Metcon- 7:16 with 85#DL (60% max), green band pullups and dips subbed for muscle-ups.

Paige DeAngelis commented on 27-May-2010 12:41 AM

Cleans: 55-65-75-80(PR). Metcon - 8:08 - slowpoke - with 115# DL, green band pullups and dips.

Paige DeAngelis commented on 27-May-2010 12:42 AM

Way to go Andrea and Dan for completing OR!!

Darin Deaton commented on 27-May-2010 05:21 AM

WOD-3:20 Rx with 275# DL, Max Clean 225# PR. CFE-4 rds 2 miles of hill biking on trainer, max resistance, 7:21, 7:26, 7:24, 7:21. Whewww! Way to go on all the PR's! Keep it up!

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Split Jerks

WOD 

Split Jerks 3x5

Rest

Four rounds for time of

400 meter Run or Row

KB Swings 25 reps 1.5/1

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Aaron has lost 30 lbs since starting with CrossFit in 09! Way to go dude!!!

Remember that the box will be closed on this Saturday due to the South Central Regional CrossFit Games! Come down to the games and watch the events. If you would like to volunteer at Riata Therapy Specialists Tent, let us know by e-mail or contacting us at 817-271-4005.

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Comments

Tina Neuwirth commented on 25-May-2010 08:11 AM

Bench Press 1-1-1-1-1-1-1: 65-75-85-95-105(assist)-105(A)-100(A). Weighted toes-to-bar 3-3-3-3-3: 2 and 1/2# (each leg)-3-4-5-6. Last rep. was about an inch from touching the bar. Those are killer on the hip flexors!

Michele Deaton commented on 25-May-2010 10:33 AM

Split Jerks 44-54-65-75-85. Metcon- 14:02 Ran rds 1&3, rowed rds 2&4. 25#KB.

Corey Doyle commented on 25-May-2010 07:24 PM

135-95-135-155-175-185(2) Yes I did an extra set of split jerks. 10:53 as Rx'd on the metcon. I opted for the rower. Dman's strategy of not letting me know his time beforehand paid off..... you got me by 7 seconds! I gave it all I had so no worries. Charlie, your time on yesterday's wod was just sick! Great job.

Corey Doyle commented on 25-May-2010 08:06 PM

Dman, I hate to break it to you but I actually beat you by 3 seconds. I had forgotten that I watched the clock and started exactly 10 seconds in because I was still strapping my feet in the rower and setting it up. Actual time was 10:43.

Darin Deaton commented on 26-May-2010 04:44 AM

When the clock starts, so does the time, duh! WOD-10:46. BTW, I did not actually start until after a minute into the time because I was doing my hair, hehe....

Troy Landrum commented on 26-May-2010 06:44 AM

Geesh Corey, you know better than to argue with a coach! ;0)

Corey Doyle commented on 26-May-2010 07:10 AM

Oh, I knew I was treading on thin ice, but thought I would throw it out there :). I knew it would get a rise out of the Dman! By the way, your posting at 4:44am? Do you ever sleep?

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Metcon

WOD

Five rounds for time of;

SDHP 65/45 5 reps

Pull-Ups 10 reps

Wall Ball 20/14  15 reps

Box Jumps 20" 20 reps

Post time to comments 

Comments (13) | Permalink |

Comments

Peter Dyer commented on 24-May-2010 07:49 AM

This METCON is brutal! I just want to say great job to everyone. Tara...I mean Terra, I know I give you a hard time but you know its all in fun. Way to push through your shoulder problems and do the heavier weight you did awesome. Erin, great job too. Way to not let that box beat you. Darin, You're pretty darn good at managing the different groups...thanks for your direction. See you Wednesday. METCON as RX'd: 12:56...I think.

Tina Neuwirth commented on 24-May-2010 10:29 AM

Wow, Pete, miss a Friday and you come back all mushy! :)

Terra commented on 24-May-2010 02:29 PM

Wow, I am speechless...I mean after Pete asked if I wanted to do the 12" box and then if I would feel bad if I lost to him, with the 35# bar...weird, maybe someone like Keith - hijacked his account today? Seriously, this was a tough WOD. I still think I had more in me...errr, but I was pacing myself too much. I ended up at 14:31. Darin, great coaching this morning...very impressive.

Terra commented on 24-May-2010 02:29 PM

If the "real" Pete is out there...can you post the C's List link for the boxes?

Peter Dyer commented on 24-May-2010 02:54 PM

For Tara, http://dallas.craigslist.org/dal/spo/1756440605.html From Keith

Tina Neuwirth commented on 24-May-2010 04:17 PM

4x200m runs today. It was HOT doing that at lunch! 31, 33, 34, 36. New goal, sub-30 200 m.

Clayton Martin commented on 24-May-2010 07:48 PM

Great job everyone especially Corey takin us downtown. Schooled baby. Not by much but it was one heck of an effort. My time 10:46. Great class tonite felt good to have a big group again. Nice work.

Corey Doyle commented on 24-May-2010 08:04 PM

Clayton, I have to say you and Dman gave me a heck of a target to shoot for. Just went all out and didn't try to pace it. 10:35. I was gassed! That was a nice big class tonight. Good to see so many people in the box!

Troy Landrum commented on 24-May-2010 08:17 PM

WOD - 14:54 Rx'd. Tough transition going from wall ball to box jumps. Heart felt like it was about to explode. Fun Fun!

Darin Deaton commented on 24-May-2010 08:45 PM

WOD-11:08 Rx. Great fun tonight, I guess if we call gasping for air, feeling a pukey feeling and like your body is upside down, yep we're sick that way! Keep it up guys!

Athena Lee commented on 24-May-2010 10:56 PM

WoD: 17:55 Rx. Feels great considering it was a "drive 300 miles" day for me. Second WoD with a pull-up that I've done prescribed! Thanks, Clayton for showing me that kipping and the tips. It feels so much easier now compared to the first time! Great effort by everyone tonight! Corey, you were so fast that you almost made me lose count of my rounds! Awesome job!

Clint Stimson commented on 25-May-2010 09:42 AM

12:52 as Rx'd. I tried to hang with Corey and died after rd 3. Thanks for the push Corey, I would not have gotten close to that time w/o it. I gotta get better on pull-ups!

CANDACE MOBLEY commented on 25-May-2010 12:20 PM

Great Monday for everyone!!! Everyone was def in there to work hard! Almost done with on ramp sessions!! 2 more! 400m row, 15 lunges each leg, 15 rows, 15 thrusters (25#), 15KTE, 400m run. It was a rough one! Gotta work on the running. Ahhh, patience.......But great job everyone, can't wait to join y'all in the daily WODs!! "Whether you think you can or you can't, you're right!"

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Rest Day -Graduation Day!

Rest Day

Graduation Day!

Most of you know, who follow our blog, that Sunday I always program as a rest day. Today I am doing the same, but I am also attending my oldest daughter's high school graduation. We are so proud of all of our daughters, and we have three. But today we honor Megan for the young lady that she has developed into and going to be! We are so proud of the person she has become. She has developed Godly character and has a right view of the world around her. It is strange to look at her today and realize that her childhood is over. It seems to fast, but then again time is the same no matter where you go, but it is our perception of time that gets us in the end. It just seems like yesterday that she was born. Well, now she is off to the next chapter in her life, college. She has been awarded a full academic ride to OU and is a National Merit Scholar. She is smarter than I ever was and continues to amaze me with her intellect. I can't offer her much advice, we have already tried to impart to her Godly principles over the years of her growth. But what I can say is this, "Meg, stay true to what you have been taught and test the theories that are presented around you. Never leave your first love, Jesus Christ as Lord and Savior. He and He alone is the only constant in our lives." Well, now it is off to graduation today....yesterday we were bringing her home from being born....Tomorrow we will be watching her graduate college...lesson learned-savor the moments because they pass too fast!

We love you Meg! Mom & Dad

Comments (3) | Permalink |

Comments

Peter Dyer commented on 23-May-2010 06:00 PM

Darin, Congrats to you and your family! On another note 30 minutes of skill work on double unders equals I murdered my calves! I got out of bed yesterday morning and fell to the ground. However, I can consistently do about 20 DU's on demand now. I bought a 5.99 speed rope at Sports Authority. It's amazing what a litlle practice will do!

Corey Doyle commented on 23-May-2010 09:47 PM

Awesome accomplishment Megan! That deseves a 50 burpee salute! Today did a mountain bike trail wod again. About an hour this time of hard trail riding. Lots of hills and obstacles. First time to ride trails like that and it's a blast.

Michele Deaton commented on 23-May-2010 11:09 PM

Corey, where is your 50 burpee salute? Let me know when and I'll make sure Megan is there to see it! It was an awesome day! Megan's Valedictorian speech was amazing and we had so much fun celebrating her success! A very surreal experience! Thanks for letting us brag on our firstborn a little!

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Open Gym

WOD

Athletes may choose to do the posted WOD or Open Gym

Five rounds for time of 

400 meter Run

25 Squats, 25 Push-Ups, 25 Pull-ups, 25 Sit-ups

Post time to comments

Patiently awaiting results...ATO2 Tri-Team

Good to see a couple of athletes that have not been in the box for a while! Check out the Summer Camp for Athletes posted in the What's New section! If you have an athlete that is needing to develop the Ten General Physical Skills, this is the place to do it.

Next Saturday, we will be closed for the South Central Regional CrossFit Games at GSX in Fort Worth. CrossFit Fort Worth and Riata Therapy Specialists will be stationed at a tent in the sponsor area to support injury care and athletes during the games. One of our own, Dr. Chad Caussey DC, LAT, will also be helping us with this event. Come out and watch the games and see what CrossFit does to develop "true fitness." 

"Your schooling may be over, but remember that your education still continues..." 

Congratulations to my daughters Megan, Maddy and Meredith for finishing the school year strong. Also, congratulations to Winston Smith for a wonderful piece of music that he played on the piano during the Bethesda Christian School Awards Night. Winston, I think you found your gift! 

Congratulations to my oldest daughter Megan for being her class Valedictorian, National Merit Scholar and receiving a full Academic Scholarship to OU! 

We are blessed...

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Comments

Clint Stimson commented on 22-May-2010 05:04 PM

5RDS: 400m/25sqts/25pu/25pullup/25situp. 32:45. This was a long one. Good job everyone this am!

Corey Doyle commented on 22-May-2010 10:21 PM

1 1/2 hour mountain bike ride around Lake Ray Roberts. Trails rated "difficult". I would say so. It was quite a beating, but a lot of fun. Will probably do it again in the morning.

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