Tues, 10/30 -- LuRong Tribute WOD (Attempt 1)

Warmup/Strength/WOD:
WU:
Junk yard dogs
Over/Unders 
Burgener snatch warmup

Strength:
Take 10min to find 1RM back squat 

Results:

Ok, well this WOD was pretty much a disaster. I goofed up and missed the KB swings right off the bat so I had to go back after the squats and fill them in. Hamstrings were on fire!! Then I somehow managed to squish the ever-loving digit daylight out of my left middle finger finishing the last KB swing. It took a bit to simply walk that one off and carry on with the wod. THEN to top it off, I asked toward the end how much more time I had left, but time was already out and passed. So we just guesstimated on how many I might have gotten within the timeframe. There is good news though! I PRed on my back squat last night! WOOHOO! See, there is a silver lining to every cloud.

The PR!

 

Double unders

 

Mon, 10/29

Warmup/Strength/WOD:

Results:

Carey & Ryan in various stages of the squat clean/thrusters

Burpee UP

Sat, 10/27 -- Run for Justice 5k

Warmup/WOD:

•   high knees
•   jump in place
•   lunges
•   butt kicks
•   jump in place
•   stretching

Results: 
It was darn cold out that morning. 36 degrees when we left for the race. I think it warmed up to lower 50s by the time we left. I had Owen bundled up in his ski gear & since he didn't complain, I figure I at least did a good job with him. As for me, I couldn't feel my toes until nearly 2/3rd of the way done with the event! Pushing that stroller (which pulled to the right) was no joke! Amazing what an extra 35# addition can do. And Angelica pushed a double stroller with 2 kiddos in it!! Amazing. Overall, it was a good race. Even Ruby (the dog) managed to keep moving through it, and she's 10years old in Dec. We only stopped a couple of times for a shoe lace tie, and to untangle the dog.
 

I'd also like to make a quick note that it was mine & Ryan's 12 yr anniversary today. We were supposed to run the event together, but he wound up having to go out of town for work. We went to dinner later that evening. Look at how well we both ate!

New york strip with lemon broccoli & an awesome salad with bacon, avocado, eggs, carrots, & cabbage

The boys trying to act serious

Fri, 10/26

Warmup/Strength:

Results:

Felt heavy too!








  

Wed, 10/24 -- LuRong Weekly Perf Wod 4

Warmup/Strength/WOD:

Results:

burpee box jumps - 16", no foot movement between burpee and jump

33# OHS - (over achieving by 3#)

the situps got hard after number 40

40 pullups in a row. proud of myself for busting them out PDQ 

 

Should've had 3 of these (this was #2), but the last one was questionable & I ixnayed it

Tues, 10/23

Warmup/Strength/WOD:

Results:

(LtoR): Brian doing wallballs, Carey doing ball slams, Martina breaking between wall balls, & Joey doing push press

Sun, 10/22 -- LuRong Weekly Performance WOD3

Warmup/Strength/WOD:

Results:

Ok, so I did about how I thought I was going to do. Actually a teensy bit better. I guesstimated I'd finish 7 rounds. Which I did! Plus 8 DLs and 4 HSPUs after that. Man, did those HSPUs get tiring though. I widened my grip a little and that seemed to help. Shoulder is stronger now to accommodate that. I had at least 4-6 no reps, which could've put me at having completed 8 full rounds, but so go the woes of life.  ;)  Best part though? I'm 33rd for the week's challenge for women in our region (out of 507) AND since I did it RX, I'm 102 spots ahead of another person I'm very happy about remaining ahead of. 

 

Sat, 10/20 -- Halloween Hustle Mud Run

Jax, Ryan Cruz, and I had signed up for the Halloween Hustle 5k mud run. And I have to say it was pretty awesome. We were delayed at the start due to one girl getting stuck in the mud for quite some time. They closed down that section of the race before they'd let our wave start. And as we ran by we saw that she was stuck up to her waist. Apparently the shovel(s) weren't good enough to get her out, and rumor had it that she was eventually freed by having the ATV pull her out. Ouch. But she went on to finish the event. Go girl!! We talked to a couple of girls who were on her team, so to speak. But they had left her (which in my opinion wasn't very nice!!).

Ryan's a speedy little thing -- he and his wife Angelica are runners anyway. We stayed together for the first bit of obstacles, which is a good thing. We made the pact about never leaving a wingman behind. Jax needed some help getting over the hay bales. TEAMWORK!! Then came the long run, but at least it was a trail run. Jax & I stayed pace together, me bringing up the rear, watching her every step fall, wondering who's gonna twist their ankle first. We passed a few folks. Then got passed by a couple of others when I decided I needed to help a few other ppl on getting over a couple of obstacles by becoming the human step stool. I'm just nice like that! And we were there for fun, so why the heck not!? One dude was even nice enough to admit he's not sure he'd have finished the event if I hadn't helped him over one of the last remaining wall climbs.

The obstacles themselves were cool. I really enjoyed the wall climbs because they were challenging. But the best was the zip line at the end! It went out over a lake and stopped halfway, because the point was for you to pretty much "clean off" before you cross the finish line. I'll admit it was a little dicey up there at the top of the tower for the zip line, but the descent was AWESOME! Oh, and the water was freaking cold. But it was nice on the muscles after the strain of the trail run and the obstacle conquering.

Before

3 - 2 - 1 - GO!

After

Tues, 10/16

Warmup/Strength/WOD:

Strength:
Back Squat

WOD:
5 Rounds
15 C2B Pullups
200m Run
20 Wall Balls

 Results:
Strength:  125#

WOD:
15:03 RX
14# ball

No pics or vid. Apparently the camera was forlorned and forgotten.

Mon, 10/15

Warmup/Strength/WOD:

Jax let me coach the warmup on these. I did agility drills, moved on to Junkyard Dog/Over & unders, followed by Burgener snatch warmup.

Also because of # of ppl, we substituted the the row (which would've been much easier and shorter!!) for a 1200m run. What doesn't kill us only makes us stronger, yes? Except maybe in the case of chicken pox/shingles. Oh well. Life bites sometimes. Bite back harder.

toes to bar (T2Bs)

Sat/Sun, Oct 13,14 -- Oly Lift Cert Weekend

This weekend was the CrossFit Olympic Lift Seminar, where we were taught how to teach other athletes how to properly do the snatch and the clean & jerk. Sadly, I was hoping for more of a weekend where I was taught more how to improve on my own, but as it turned out, through teaching, I at least caught a couple of "AHA!" moments. The trick now is to simply remember them and make my body do what my mind knows it's supposed to.

It was a great time. Jax & Jason went as well, and Jax stayed with me at Billy & Pam's. I made her eat paleo all weekend, which kept her on track, and we got to hang out and do the stuff we love and then some girly stuff.  Check out the pics below.

Jax & I squaring off in front of 3-2-1 GO!

Jax, Jason, me in front of the CC wall. I really liked it, can't guess why...

I made them take a pic in front of Elevation Burger. They had some good food!

Infamous handstand hold CrossFitters are notorious for

Hanging out with one of our newly-met buds from CrossFit Witchita Falls

Proof I completed the course. If/when I ever get CrossFit certified, this turns into the real deal.

Me coaching another girl on the various positions of the bar

Ursala (the red head) was head instructor for the weekend

Cool sticker from the Witchita Falls clan

Tues, 10/9

Warmup/Strength/WOD:

Results:

100# hold & squat

Mon, 10/8 -- LuRong Performance WOD Week2

WOD:  
Max pullups in 6 attempts, with an 8 min cap
In both the RX and scaled versions, the score will be the combined total number of pullups completed during the course of your 6 attempt. An attempt ends when you let go of the bar.


Results:

 











RX: 15-13-11-10-10-12 = 71
Ryan Cruz beat me overall with 77 reps. And his first set whopped out an amazing 32 reps, utilizing mostly butterfly pullups!

Fri, 10/5 -- LuRong Performance WOD Week1 (Attempt 2)

WOD:








Results:

Tues, 10/2

Strength/WOD:
Back Squat
3-3-3

WOD:
5 Rounds
3 HPC-Hang Power Clean
6 Box Jumps
12 T2B
3 HSC-Hang Squat Clean
Rest 1 Minute between rounds

Results:

125# back squat, 3x3 -- the weight's creeping up there!!

 

65# hang squat clean 

 

T2B (toes to bar) -- we look like monkeys don't we?

Mon, 10/1 -- LuRong Performance WOD Week1 (Attempt 1)

Warmup/Strength/WOD:

Results:

a

double-unders

Fri, 9/28 -- LuRong Benchmark #3

WOD:

Results:

RX -- 35# kb