“Lag Time”

For Time

100 Double-unders
50 Static Pull-ups
40 Ball Slams (20)
30 Ring Dips
20 Burpees
10 Squat Cleans (BW)

Post results to comments.



Ok, so it's that time again ACF Tribe for our all-time favorite pre-game vid!

36 Responses to ““Lag Time””


    To my teammates and all who have been there the last 3 weeks
    I have hurt, bleed, sweat, and slept on couches for the last 3 weeks, and if I had to do it all over again I would. It has been a honor and a pleasure working besides such awesome people that are working for the same goal, Regional’s are here and it’s time to put all of our work and dedication to use this weekend. I have no doubt in my mind that we will accomplish what we have set out to do! We are a family no matter if you are on the team or just been training with the team and that’s what gives Team Atomic an advantage over all the other teams. So to my teammates, let’s go out to Tomball and do work!

  2. Silverback

    It’s been inspiring to see our team work so hard these past few weeks, and to see the box rally around them. We go to Regionals as a tribe, as a family, and that what makes this weekend so special. Let’s have a strong showing each and every day to cheer our team to victory.
    I get goosebumps every time I see the Haka video. Maybe it’s because of all the years I played rugby, or maybe because of what the Haka represents…that the the team is on the field of play to do one thing only, and that is to dominate and totally destroy the other team.

  3. Macho

    Great Work this morning pacemakers
    16.45 (Rx @160BW)
    Static Pull-ups after 100 DUs, hmmmm tougher than expected.

  4. Gina

    Did yesterday’s WOD @ ranch this am: 32:14
    4x: 1/2 mile run, 25 reg+knee pu, 25 sit-ups, + 15 burpees
    dogs were done after 2 rounds – they watched from the shade & barked. I might rename one ‘Jim’

  5. Jim

    Gina, Please meet me at the box tomorrow in the shade. I have a good two rounder for you 😉
    I would be honored to be the namesake of one your dogs. As long as he is an ugly Chihuahua\Irish Setter mix.

  6. Kim

    You all are too funny!! Good luck this weekend!! We will be thinking of you! Thanks for welcoming Paige and I! We are so excited to be at the box! We wish our bodies could keep up so we could be there more but I guess it takes time!! I was truly searching for something and I think I found it!! THANKS!!
    Kim (nick name to follow)

  7. Billdozer

    Well the time is upon us for regionals, and I’m proud of all the effort everyone has put in, especially my partner Arnold. I know that no team out there will have more heart or character than us, and that goes a long way in these competitions. I’ve been perfecting my own War Dance for Arnold and I to do after the deadlift workout, it involves mega ab and britney spears. I hope to see a huge crowd of ACF supporters out there, you guys don’t know how much it means for us to see you out there.

  8. Southpaw

    Good luck Team Atomic!! I look forward to seeing all the pics on the Crossfit Games Facebook page. I wish I could cheer you on in person but that’s not possible, so I will send positive thoughts your way & eagerly await the glorious pics of Team Atomic doing & dominating work, then ultimately taking the prize! You inspire!!

  9. kaylynn

    Good luck to all this weekend! We are on vacation, so I won’be there cheering you on in person but will be thinking about you!!

  10. Gary C

    Great to be back in the box today. 24:31 (singles, BAPU, 10# Slam, 65#) Thanks for the encouragement folks!
    Best to competitors this weekend!

  11. Jackrabbit

    21:54 (band, 85#)
    Great workout everyone!
    Thanks Khara for keeping me going!
    Can’t wait to see my ACF family tear it up this weekend! Good Luck everyone!

  12. mario c

    mario c 12:00 scaled this way
    150 singles
    25 green band pull ups
    20 slam balls (10#)
    15 blue band ring dips
    10 burpees
    5 squat cleans (45#)

  13. Maddog

    Guys I am going to skip work Friday and go cheer on the team…who am I kidding I’m a sales guy we don’t work on Friday’s anyway. Actually most of my clients are playing golf on Friday’s and since I drug that tractor tire across the green they won’t let me back on the course…one time and your banded for life. Go Team Atomic!

  14. Jim

    Note to spectators: There are cuts after Saturday’s WODs. If (when) we are top 10, we compete on Sunday. If not ;( we are done! We will post Saturdays results!

  15. George

    See you guys out there on Saturday. I can’t wait to see all this stuff in action.

  16. G

    @Maddog, too funny!
    Wow! Everyone cleaned up their cleans today. Using the timing of “1, 2, 3, GO!” as guide on the bar speed from the ground-up is working. Yay! Now, if we can only clean up our snatches, haha!
    @Kim, your nickname will come in time.
    @Team Atomic, there will be ice baths provided at the site.
    Like Jim said, we will keep you all posted here as to where we stand at the end of each day.
    My teammates, TEAM ATOMIC, I am honored to be a part of this journey and to share the work, pain and joy side by side you all. To soldier on like never before…go until can’t go anymore….I will breathe, bleed, eat and sleep crossfit these next few days like never before for you all (teammates and all our athletes)!
    Jim, I don’t thank you enough for what you do to the box and everyone around you! I also would like to thank Silverback and SOS for their unconditional love and support!

  17. S*Nash

    23:35 (band pu/rd, 65#)
    First time to do the ring dips with the band and it was a struggle with my pulled pec muscle, actually I’m sure I’d struggle without a pulled muscle! Feeling more run down than energized this week, not sure why.
    Great job 9:30 crew, always working hard!
    Even though everyone else gave a lil shout out to their loved one’s for all the support during these weeks of training (BILLY!), I’ll still say Team Atomic doesn’t need a Good Luck! because I know you will all do so well and leave it all out on the battle field!

  18. chrissy c

    16.44 Scaled as follows:
    100 singles/white band pull ups/slam balls with a 10#WB/Blue Band asst ring dips/20 squats-20 push ups in lieu of burpees;10# med ball cleans
    Thanks for helping me scale it G!!

  19. The Nomad

    24:37 (135# squat cleans) – my bw is 167#
    Good work out 5pm! Thanks for the push Toddski, EZ Rider, Dustin, & Contra!

  20. T-REX

    25:46 (KPUs, bard, 115 sqcl). Struggled with DUs and pullups. Post-wod 800m run w/ 20# vest

  21. Dustin

    14:55, 12# ball (no 20’s left),145# SC
    Good work 5pm.
    Good luck to Team Atomic, ill be driving up Saturday morning with Crazy Carl if anyone wants to meet up or carpool.

  22. The Nomad

    Good luck to Team Atomic! I will be with you in spirit because I will be in San Antonio for the weekend. However, I know y’all will kick ass! Proud of you guys!

  23. Green Lantern aka Playboy (fka bryan g.)

    28:29 (65 dus + attempts / 150 singles / 135)

  24. Speedy J

    Team Atomic, it is GO TIME!! Thank you Jim for the great coaching and programming that has with no doubt set us up for success. I am so proud and honored to be able to represent Team Atomic with teammates, athletes and coaches like no other. We shall show our own style, our very own Haka War Dance this weekend!!
    Thanks to all for your support throughout this journey!!

  25. MARLON

    Good luck TEAM ATOMIC!!! I know you guys are gonna kick some arse!
    22:36 (115#)

  26. Easy Rider (aka Robert Hammond)

    19:23 (135#)
    Been out of commission for about 6 days with lower back issues; complete lock up. I don’t know if it was a minor car wreck, the big 24 or a combo that caused it. Finally, walking erect again. Great to work out with the 5pm class,… so fun to see everyone.
    I have much love, respect and admiration for the members of TEAM ATOMIC. I’m happy and proud that you represent our box, and can imagine the amount of hard work you’ve put in the last 3 weeks with Jim programing. I hope you go out and have a lot of fun this weekend..and kill some wods.

  27. Logan

    19:58 -20 of the 50 pull ups kipped and 185# squat clean. Good to see a stacked 5pm class. Can’t wait to see team out at regionals. You guys have worked so hard and it has been inspiring to be around. Remember to have some fun. And by fun i mean, tap into that real dark part of your minds and the rest will take care of itself. Go pick up heavy crap and move it around in an unreasonably fast manner.

  28. 'prego' Teach

    Good luck to OUR TEAM ATOMIC! I know you will go out and make our box proud 🙂
    Great groups tonight at the box! 5pm class was intense and everyone worked hard!
    Great job 6:00 and 7:00 tonight.
    Eric – way to fight through all of those static pull ups!
    Eileen – great improvement on the power clean.
    It was great to see Brittany O. and John join us for the 5:00 class tonight!
    Joe – nice to meet you 🙂

  29. Taramisu

    Good luck to everyone. Maybe in a few years I will try to compete again. Just glad to be back at the the box.

  30. Todd

    S’nash and I will be leaving saturday morning from the box to be at grounds around 9 if anyone wants to join. I think we plan to leave after the team wod, though. (correct me if I’m wrong, Sarah).

  31. ZEN Jen (Jen M.)

    Goodluck TEAM ATOMIC!!!! So proud of you all!