Mon, 12/31 -- New Year's "Eva"

Warmup/WOD:

WU = shoulder, hip mobility, stretching












Results:

Brian = toast, Jax = finishing out the row, me = papparrzo

Fri, 12/28 -- Fran

Warmup/Strength/WOD:

1k row warmup, plus shoulder & hip mobility work

















Results:

hip thrust evidence on clean!

103# clean & split

 

in the down position -- SHEESH! You'd think I'd have more neck problems the way I crane it. Need to work on neutral positioning

  

on my way up

3/4 way up

... and all the way up, now repeat a bazillion times (or so it seems)

Jax explaining the scarecrow to Ryan

clean start

Wed, 12/26

Warmup/Strength/WOD:

Results:

It was 27* outside, yet we still managed to get out and get our WOD on!

Fri, 12/21

Warmup/Strength/WOD: 

Results:

Wed, 12/19

Warmup/Strength/WOD:

mid-jump

Carey mid-pushup & Jax mid-push press

pushup & sumo DL high pulls

no doubt as to my depth

Tues, 12/18

Warmup/Strength/WOD:

Results:

Mon, 12/17

Warmup/Strength/WOD:

Results:

(L to R): Brian, Carey, Jax, Greg

Merry & bright!

my cool socks

Wed, 12/12

Warmup/Strength/WOD:

Results:

Tues, 12/11

Warmup/Strength/WOD:

Results:

Fri, 12/7

Warmup/Strength/WOD:

Results:

Jax's green socks, ready for some deadlifts

Sandbags & counting beads on the bench

Wed, 12/5

Warmup/Strength/WOD:
You choose one of the three:

3x1000m Row: Rest for as long as the round took you
30 Burpee penalty for any round that deviates +/- 10 seconds

4x800m Run: Rest for as long as the round took you
25 Burpee penalty for any round that deviates +/- 10 seconds

150 Burpees for time

The burpee penalty (if necessary) is to be completed after the workout is completed

Results:
I chose burpees, thinking I'd get it over quicker. That may have been so, but about halfway through I found myself thinking, "WTF was I thinking?!?!". I trudged on and after what seemed like forever (which really wasn't), I finished.
11:51

Mon, 12/3

Warmup/Strength/WOD:

Results:
Front Squat: 65-75-85-95-105
20" Box-26# KB Farmer Carry

(L to R): Brian, Ryan, Greg, and me -- the Blur

(clockwise, starting at noon):  Ryan, Carey, Greg, Donna, Brian

Fri, 11/30

Warmup/Strength/WOD:

Results:

The 93# was for the sumo deadlift high pull. But Ryan wanted me to get a pic of his CrossFit Total. For not being consistent, he sure put up some good numbers. Think what he could do if he just came on a regular basis and got his eating in gear!! My numbers weren't soaring on the tabata, but I was focusing on and ensuring I kept good form during the WOD. Those situps really do get hard quickly, when you're not using your arms. Oh, and the back extensions were weighted (2.5#). Even a little makes all the difference in the world.

(L to R): Ryan, Jax, J, Carey, David



working ring dips

All right, now let's talk Paleo. Since LuRong ended I went a few days still hardcore paleo, but have slackened. But after this weekend, I believe I have found what I needed to get back on it. While my boys were complaining about their allergies throughout the challenge, I noticed I didn't have any issues. But since I've been indulging since Thanksgiving, my allergies have come back in full force. Now, it could be due to the unseasonal temps we've been having as of late, but I'm convinced diet has a lot to do with it. I've also noticed I'm not recovering as well after wods. During the challenge I was often asked if i was sore the next day after a tough wod. Surprisingly, I'd find I wasn't when others were. It's just time to jump back on that wagon. Besides, I don't want to undo the hard work I did during those 9 weeks!

Wed, 11/28

WOD:

Results:

145# back squat

Happy dance was in full force last night, since I set a PR on the back squat. I tried to do what I could on the DL, but I stopped at 213#. Max is 228# & I sooo wanted to at least get to that, but my finger was hurting. And apparently I shouldn't have done that cuz it swelled pretty good last night. Whoopsies. Not bad, considering 3 weeks ago I couldn't do more than 115#!

Everyone had some amazing PRs last night though! It's such a good feeling when you see others making good progress. We all get pumped about it.  :)))

Mon, 11/26

Warmup/Strength/WOD:

Results:

morning crew:  Pedro, Carey, Angelica, (& Esme', not pictured)

evening crew:  Ryan, Greg, Brian, Jax, and Donna