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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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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Run-Intervals

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Jenny Davis commented on 23-Feb-2010 12:20 PM

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

Todd Roper commented on 23-Feb-2010 02:04 PM

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 :-)

brady gunn commented on 23-Feb-2010 03:43 PM

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!

Chad Caussey commented on 23-Feb-2010 03:45 PM

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

Terra commented on 23-Feb-2010 05:26 PM

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.

Corey Doyle commented on 23-Feb-2010 07:37 PM

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.

Troy Landrum commented on 23-Feb-2010 08:32 PM

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!

Jenny Davis commented on 24-Feb-2010 06:45 AM

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.

Athena Lee commented on 24-Feb-2010 10:37 PM

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

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Rowing Intervals

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Mike Brown commented on 10-Feb-2010 07:49 AM

What does "rest 1:1" mean please? Thanks, Mike

Terra commented on 10-Feb-2010 08:59 AM

Mike: it means if you row 250m at 59 seconds, you rest for 59 seconds, 500 at 2m, rest, 2m, etc.

Terra commented on 10-Feb-2010 09:05 AM

The thing about at CF WOD, it can either make your day or break your day...but the thing about CF, is there is always tomorrow! I can't stop thinking if I would pulled harder one more row, oh well, 25 burpee never hurt anyone, right? 59.4, 2.11.5, 3.34, 1.01.04 ...and my planks sucked...the music broke my concentration, not that it is an excuse. WAY TO GO ERIN!!!!! You ROCKED this am!!! My new sport right now, running fast. Foregoing LSD to see what I have in me. But I plan to buy a bike in the spring :) Maybe someone could pass along a Mother's Day gift idea to Josh...I am just saying...

Michele Deaton commented on 10-Feb-2010 01:33 PM

OK, Terra, your post is a little intimidating!Probably going to be doing this WOD at home later...headed to Dr. for a cough remedy:( Everyone else hit it hard tonight! I hear the gym owner can be a little unreasonable:)! Love you, Honey!

Tina Neuwirth commented on 10-Feb-2010 07:14 PM

Did not have time for a full WOD due to a lunch meeting, but I did the planks...that was fun! Feel the burn!

Mike Brown commented on 10-Feb-2010 09:40 PM

Thanks Terra. I didn't think I'd make it to the box today but managed to do so. Yeah! Burpees. I really wanted to avoid those, but certainly need them...Sometimes you get what you need and not what you want, eh? PLANKS ARE HARD.

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