There's my cutie! So proud of my baby girl!

Way to go to Cesa this morning! He killed the dead lifts. I'm pretty sure thats all they trained for in the Army. 185-205-225-225-225(3). Someone needs to strengthen their lower back...this guy. No worries. I will most definitely school him tomorrow on the trail run. We are going to be out at Eagle Mountain Park @ 6:45 in the am if anyone is interested in joining.

Deadlift 225-245-275-295-300 (4 fail). Apparently 5 pounds was the straw that broke Cesa's Back. Thanks for the encouragement Pete, it's funny because I was in fact in a special ops dealift unit, but I can't discuss details. I look forward to you crushing me on the run, and go ahead and take off without me, we both know if you fall in a ditch I can always deadlift you out of it when I finally get there.

Anyone who wants to run tomorrow feel free to show up at Eagle Mountain Lake park at 6:45. Apparently Pete will be putting on a clinic...unless Terra shows up.

DL: 185,205,225,245,265 PU and Lunges: 1:38 I have to say I was proud of myself for this time. I have been eating much cleaner (thanks to help from D-man) and trying to push myself harder in the workouts. I must also say as sissy as it sounds my feelings were hurt that my reps and form were questioned to the point that math was done to try and prove that I didn't do what I said I did. Just so everyone knows I did. The workout is already scheduled to be done again next week and I'm sure I will be under a microscope. Well make sure the microscope is in focus because I'm gonna do it faster.

DL - 115-125-135-145-155 could have gone heavier but ran out of sets :) WOD time = 2:43 not bad but when you are next to Reed who KILLED it I looked like I was in slow motion. Don't worry Reed I've got your back you LOOKED AWESOME and really fluid out there!!! Have to give props to Michelle D she had great form on her DL's and gave a great time in the WOD keep up the good work Michelle!! It helps me to workout with great people like these :)

DL: 185, 205, 225,245, 265 I think my group could have when a litle heavier. WOD time of 2:25, satisfied with that for now. Reed you smoked it. Troy, Charlie and Todd were all under the 2:00 mark to, it was AWESOME!1 Great jobs guys.

DL 105-115-125-135-145(F)-125. WOD 2:46. Kimberly achieved her objective. She beat my patootie.. but so did everyone else heehee.Great job all you pushup machines cuz it sure wasn't the lunges that was hard.

WOD-225-285-315-325-335 2:02 Ok,let's set the record straight. Reed's time was 100% legit! One of the things that is different about CF is that every WOD has been analyzed prior to putting it out in front of the athlete. During the programming of a WOD we look at the time domain, work capacity, movement, etc... We know the time domain prior to you doing it! This is why we're different. It is why you are paying for what we provide, results. Or we can be like every other, non-evidenced based trainer out there. The time domain on this WOD was analyzed when Clayton and I did it earlier in the day and the math put on the board. So, when every afternoon athlete beat every morning athlete, it got me wondering, why? Again, that's what we do, we use science to train! After doing the WOD again in the back yard, we figured it out. The movement in the box is more restrictive and takes more time than movement that is linear and with fewer turns in the back yard. Also, Clayton and I had done the lunges as stationary alternating. So, guess what, now we have figured out a way to make lunges even harder and require more capacity! Isn't science great! No doubt about it, Reed and Charlie both still smoked the morning class. The race is on...Coach D

Deadlifts 135-165-195-215-225(2F). Metcon 1:49. PM group...I guess a few of us will have a huge bulls-eye on our back next week when we do this metcon again. Should be fun!

Dead Lifts - 85,95,105,115,125 Still babying my low back. Metcon - 2:42 powerful, short and sweet! Did the stationary lunges thinking that would be faster, but apparently I was mistaken! Definitely turned my quads to Jello!

Way to go Reed. I did this in my backyard in 1:59. Didn't have a 45# plate so I stacked a 25# and two 10#. 3 turns with each lunge set just to stay on the patio and out of the mud. Yes, it added a few seconds but not many. Plus I didn't do deadlifts prior. You smoked that one Reed.

Great job everyone! Reed, you and Charlie smoked it and T-Roy was right behind. What speed you guys have! DL-105-125-145. Stopped after 3 sets, still nursing ripped hands from Saturday's WOD. Metcon-2:07, short and sweet and powerful for sure Michelle. Ok Cesa, get your running shoes on! Need you to represent in the run, there's no deadlifting on the PT test!! Great job on the DL though!!!

Sorry guys the site went a little crazy yesterday. Wac! Should be back to normal, if there is such a thing. BootCamp is starting up check out the tab under programs! Ladies only on this one guys...hehe BTW, need one of you guys to break the new 2k row record in the box, 7:18.1.

Nice picture Terra, and congrats on making the Endurance site! Today I had limited time, so I did thrusters 3-3-3-3-3: 65-75-85-95-95 (1-1-1). 100 double unders: 2:01 (did not get my PR of 1:56, guess my coordination was a little off this AM). I'll have to catch today's WOD later. Looks like a fun one!

It's a sad day in the Doyle house today.

yeah, not once but TWICE! Corey was thrown down the board......hahaha! You're still the man Doyle. And although today's wod looks freakin awesome Chipper'esque, I have another track meet so will be doing something similar today at school. kill it!

I'm just happy for you guys that after all this time you finally got sub 1:30 times. I was getting very lonely down at that level all by myself. I think it's been about 4 months. But I digress. Congratulations guys. I will be doing the wod tonight and we will see what happens. Seriously, those are crazy fast times. They will be hard to beat.

Corey...there is power in your words! You will do awesome tonight!!! Skip the cheeseburger for lunch and you'll be sub-1:20 :)

Corey, the good news is you still have a comfortable lead in the "Seniors" division! Good luck tonight, you will need to catch up with robo-hips Gunn.

Not quite "Seniors" but closing in with a few months from 40. That's why my original time was so impressive and why my time tonight will be even more astounding.

Man look at all those PRs. Brady was definitely making the Rower Hop and Jeremy beat it into submission. That's how we Rowlllll

No doubt... everyone killed it! To put Brady and Jeremy's times into perspective, on the Concept2 Rower website, people from all over the world submit their times for various distances. These times include official indoor rowing competitions. Brady's time was 56th this season, which ends in April, and Jeremy's was 148th. For the state of Texas, they are 2nd and 4th respectively. That is smokin.

To add to that, this is out of over 4000 times submitted. To be in the 90th percentile you need to be at or below 1:29.7.

Yesterdays wod - cleans from pwr position - 115-135-165-165. Then came the row.... I felt good at the start. The pull felt strong but my starting pace was too slow at 1:25. Not a good start. After 250 meters my pace had dropped to 1:27 and I had already done the math in my head. It wouldn't happen today. But I plodded along trying to keep my hands quick as my legs continued to fade. The last 100 meters felt like another 250 and I finished at 1:30.1. Didn't even get close to my old PR. The row master is dead, long live row master Gunn. You and Jeremy flat out rocked it. Thanks Jer for coming up to watch implode. But I live to row another day.

DL's: 105, 115, 125, 135, 145 - had fun lifting with Athena! This WOD was as challenging as I expected, but apparently I rowed with my arms tonight, so by the time I got to pullups, it was not pretty. My band was not there, so Clayton put the blue up, 3 pulls, and I realized it wasn't happened, so I went to the green. 14# ball, 18" box. My cardio KILLED me in this WOD, but it was fun challenge. 15:39

DL: 105-115-125-135-145. MetCon Portion: Everything as RX'd except for the pullups (Blue Band) 17:02 ish.. Man, I knew Terra was fast and I THOUGHT I had a good 200m head start in the running portion when she just blew past me, stopped at Tip Top, stretched a little bit, had a cup of coffee and ran back and ended up being ahead by almost 2 min! It was fun working out with ya, Terra! =)

LOL...a cup of coffee, I was trying not to faint, ha!

Todays wod looks fun! Unfortuanately I won't make it in to Ftw until 7pm tonight. See ya'll tomorrow though.

Resting on the bar? Thanks Darin.

Chad don't feel bad about resting on the bar. I did and sometimes still do! Final time is what matters and yours is getting faster and faster! Hook up with you when I get back. D

Deadlift: 135-165-185-205-225 Good Mornings: 85-95-105 800m Row: 2:43 800m Run: ? Timing mishap. Good WOD my heart was pumping after the row. I booked it during the run but there was a stop watch issue. Good job this morning Erin!

Pete, bummer on not getting to know your time on the run. I hate it when that happens! Had to improvise a clinic WOD again today: Modified Lynne (which is supposed to be BW bench press, max reps, and max rep pull ups, 5 rounds). Did 65# bench (but probably should have gone a little more) and only did 3 rounds due to time (but I can't say I would have been begging for more!): numbers for bench/pull ups: 19/11, 17/10, 11/10.

Deadlifts 135,155,185,205,225.Good mornings 45,65,65. My hamstrings were pretty fried at this point and I still had the row/run portion left. Row was a 3:04 and the run was a 3:33. My run should have been faster. Good job Josh! Too bad we were lifting next to the beasts though. It made us feel like we weren't doing much but we were for us brotha, we were! Good job everyone!

CFFTW- 105-115-125-135(3)(2) bad form -125 form really broke . Row 3:40, Run 3:52. Reed, I feel Ya. Try living with a beast 2times plus your size and tryin to keep up w./ him on workouts.. Yeah! Great JOB Tho. You beasted it up yrself!

Deadlifts: 145-165-205-225(4)-215. Goodmornings: 70-70-70. Row: 3:10 Run 4:44. The 'ol body didn't like the cold weather running today.

DLs 175-185-205-215-175 GMs 75-45-45 another band for you Terra, Skillet.

Wow, Jenny, great DL numbers! You go girl! And thanks for the band suggestions. I knew of a few of those, but the others are great...I know they were meant for Terra, but I checked them out too! :)

Oh those suggestion were for anyone really. I know some may want a harder sound without the obscenities, so. I think I started the DLs too high. I wasn't able to really crank out the reps, but that could also have been lack of practice. Most of my DL work has been toward finding a 1RM, not lifting and lowering several times.

Needed a quick one today (and did not have a rower - darn). Did AMRAP 10' of 10 box jumps (18"), 10 sit ups, 10 double unders, and 10 push ups. 7 rounds plus jumps, sit ups, and 9 double unders. Then I had some low carb treats I made this weekend. I have a few new recipes I'll post soon when the recipe portion of the site is up! YUM!

Fran - 4:52. 55 sec off my last time. Took a while to recover from that one. I have to think that the new eating habits and fewer lb's had something to do with it. Great job Jeremy. Your thrusters were just too strong for me to keep up. Thanks for the push.

Always fun to go "where everybody knows your name..." Buried my maid of honor today, she was 34. Man, I always thought I lived life to the fullest, but now I have a whole new perspective. Did Fran tonight, it was way faster than 6 weeks ago, but the weight needs to go up! Sorry about not registering, Darin, I try to never do that. I forgot I didn't change from this am to pm, won't happen again.

Did my first Fran tonight (5:41). The pull ups killed me...well now that i think of it, so did the thrusters! I want to say thanks to Jeremy for help with the band and Corey for the encouragement. It was tuff but I loved it! I cant wait to get better and learn more.

Fran - 5:24 65#. Shaved 1:44 off my previous time. Reed, nice work...way to hammer it!

Fran as rx'd: 7'14"; Shaved off 1'40" off my time from 6 weeks ago. If I would eat better and shave off some lbs, I might be able to compete with the studs.

Cfftw Wod- 25m lunges, 105# dl, 400 M row. 15:23 (?) Darin - the lunges don't hurt (yeah well, i wasn't moving fast enuf).. but the rowing??? Uggg. Yes Melisa, I luv to row..row.row.

Way to go for all you who did Fran tonight! We are at the end of the Food Challenge, and results will be announced Wednesday. I am so proud of all of you. Keep up the good work, good habits die hard!

I did my Fran tonight with 65# and used the blue bands for pull ups. I didnt put that in my last post, sorry Darin.

Did Fran at home tonight (will show videotaped evidence for Darin tomorrow!): 65#, Blue bands 6:38...took 48 seconds off from back when I did it 6 weeks ago.

CFFTW WOD - 10:33 (10#WB) DL-5X5-85,95,105,115,125

DL-5X5-85,95,105,115,125- didn't feel strong. HQ WOD -3rds of 50 wb 10#/ 25 pullups Red band- 12:09. Who's crazy idea was this??? thanks Todd!