Tail pipe

3 rnds

player 1 row 250m

player 2 front rack KB hold heavy

No WOD for me today or yesterday, few stitches looking suspect after the bull. Hoping for some time for trail running time when Troy goes back to school next week.

"Bull"

2 rnds
200 double unders
50 OHS (135#)
50 pull ups
1 mile run

scaled to:

2 rnds
200 double unders
50 OHS (65#)
50 pullups (band)
800m run

44:04

6 days post op...hero WOD. I don't know it just looked irresistable. I know its weird to scale a hero but I just really liked this one and I wanted to do it somehow. I did not ask the dr how long before I could resume training. I know its usually at least a 2 week wait but I always make my own call on it anyway. All he said was no wrestling over Christmas. So I took that as no burpees.
I took my time warming up and felt pretty good. I dont have any pain at the incision site since I either have a lot of swelling or nerve damage that has caused the side of my face and ear to be numb. The headaches I have been having are getting better and I think swelling in my ear canal is getting better becuase I can hear better. Double unders felt good but my metcon is kind of shitty from the low training volume. I took the OHS at a manageable weight to be sure not to strain my neck. I always need to work on keeping my gaze up with OHS anyway. Pullups were not good at all, I felt like I might pop a stitch or 50. So I grabbed a band and worked more of an assisted deadhang. Cut the run in half so I could fit the WOD between clients. Over all I am super happy with how the WOD went so soon after the surgery. I hope to keep up the training through this week.

Lots of love to Stace for being so supportive and asking for blog entrys. Im lucky to have such a great friend who cares so much about me. xoxoxox Happy Birthday ya old bitch.

KJ pull ups again after 2 years away from CF

 

11/29/10 Pr Deadlift 290#
Needed a rest day the following day, still sore day 2

Been feeling super anxious in the past few days with all the upcoming work I will be putting in and researching the procedure for the tumor removal. It always makes me feel good to coach. Even with the small following I have right now, I still feel the rewards of coaching and training. I always leave a training session feeling 100x better than when I began.  By next week I can finally put some time into growing the affiliate as my full course load is over. I cant wait to have a thriving box and get back to being surrounded by a big, supportive crossfit community.

Chrisie pulled a 200# deadlift this afternoon. Especially amazing since she is overcoming a back injury she suffered just after beginning CF. It is my absolute favorite thing to see a woman start pulling heavy weight and feel super strong.

Last year's garage games was the most fun comp I've competed in. I'm signed up for individual RX. I love the timing of this comp it will give my games training a good kick off. I plan on continuing my strength training to regain what I lost from injury leading up to the GG 2011 and I'll be amping up my runs trying to fit in some trails. Anyone interested in rooming?

WOD

warm up: run bridge over and back

10 min partner AMRAP

1- 40m (?) shuttle run
5 burpees
switch off w partner

Was a really nice morning! Got to see some of my faves and had a nice warm up run and got to partner up with Chrisie. Thanks all for making it a great Saturday Morning for me :) XOXO

Cf Football wod

3 rnds
1 gasser
12 power cleans (185/115)
6 push jerk (185/115)


Following the advice of my dentist I have finally had the lump on my jaw/cheek checked by an ENT. Apparently I have a tumor on my parotid (largest salivary gland). The good news is that 80% of the time this type of tumor is benign. The bad news is that like always with me it must be removed due to my history of melanoma and other cancers and also because continued growth can heighten the risk of malignancy and has potential to cause issues to my facial nerves. So, Wed I go for a CT scan to see how far the growth spans and then a week later I see the ENT again. Unfortunately this surgery will leave a scar that looks like a faclift scar bhind my ear and lining my jaw :( Thinking positive and using the down time to work on my affiliate and study for the national exam.

The EOB site is now up and running completely and the training blog can be found on the mainpage.

Eobcrossfit.com

Warm up:

row 500m
2x
10 pull ups
10 push ups
10 squats

Hamstring mobility (mobilitywod.blogspot.com)

Skill: SDHP

3 rounds- 1 min rest between rnds
3 min AMRAP

12x box jumps (24/21)
8x sdhp (75#/55#)

Skill: OHS

"Nancy"
400m run
15x OHS (95/65#)


Honestly this guy is teaching people in minutes to do what I have spent 9 months learning to do. Watch the video on this page and then subscribe on youtube/ follow the blog.

http://mobilitywod.blogspot.com/2010/08/how-to-stretch-your-back-bits.html

4 rounds:

sprint NW side of bridge
1 min max kb swing #35
rest 1 min

Easy Paleo Pumpkin Bars

combine in blender/ food processor:
1 can (15oz) pure pumpkin puree
1/3 cup egg white
2 large eggs
1 cup agave nectar
blend/pulse until whipped

combine in a bowl:
2 cups almond flour
1 tsp pumpkin pie spice (ginger, nutmeg, allspice)
1/4 tsp sea salt
1/2 tsp baking powder
 add to blender and mix

Bake in a greased pan @ 350 degrees for 35 mins.

Happy Birthday USMC

WOD via Sin City CrossFit

for time:

400m farmer's carry (53/35)
3 rounds
11 wallballs (sub headcutters for no dynamax yet)
10 burpees
17 KB swing (53/35)
75 double unders

Monday 11/8

Skill: strict press

work up to heavy

AMRAP in 20

15 box jumps
20 press (65#)
5 pushup

Saturday Nov 6:

As a team of 2 traverse and complete while carrying #:

100 KB swings NW
1 bridge sprint
100 Headcutters NE
100 KB snatches SE
1 bridge sprint
100 KB swings SW



MK- 8 mi beach and bridge run 1 hr 36 min

Longest run I have completed at once. I have a hard time not getting bored usually. This is the first time I have run long enough to get muscle soreness during the run. I want to complete a half marathon in the next few weeks, not in an actual event but just as a lone runner completing 13.1 for fun?

Warm Up:

row/ride 5 mins
2X
15 pass thrus
15 DB/KB press
15 straight leg sit up

Skills:
Hollow body, HSPU
Squat Clean

then:

7 rft
3 Squat Cleans (135#)
4 HSPU

then:

30/30 PP @ barbell

Personal programming is going underground. This blog will now be used for just the WODs I program for EOB.

Troy teaches Jess proper OHS technique

Deadlift

5-5-5-3-3-3

then:

4rft

400m run

21 KB swings (55/35)

12 deadlifts @ BW

Saturday am bridge WOD

4rft

sprint to top of bridge
25 airsquats
sprint down bridge
1 min max pushups

score = time and pushups

Bumpers and bars delivered today. Hoping for the rest of the delivery this coming week. Website is underway. eobcrossfit.com

No WOD for me today, trying to fight a mild virus. Bridge WOD in @ 9am if you want to join me :)

yoga warm up with Danalynn

then:

3 min AMRAP

400m run then squats

400m run then burpees

400m run then pushups

400m run then situps

400m run then split jumps

rest 1 min in between, score is total reps

10 rft

1 clean and jerk 135#
5 pull ups
10 push ups
15 squats

22:05

CF Mainsite

then run 2.5k "barefoot"

It's test week this week. This has been the most challenging mod for me so far. Traditional Chinese Medicine is completely off my radar so it has been tough trying to stay focused. I made it through the nervous system and the double presentation just fine. Two more tests this week and then 5 more weeks of instruction. Then after that I am free to study for the national exam and finish the business planning. I cant wait until I can finally focus on my training again. I'm still waiting on the equipment to come in, there has been a delay since some things were on back order, but I did get some tracking numbers today. Work out Wed @ 4 and Sat at 9 am at the bridge. 

Happy weekend, everyone!

Today's bridge WOD was a rerun of my workout from Thursday, sub thrusters for squats. Thanks to the new visitors who came by. I'm still just starting out basically on programming so I think the best thing is to do the WOD before I prescribe it.


I'm excited to be starting a new book this weekend since I keep picking up and re-reading The Paleo Solution. My good friend Ricky Joe suggested I read Born to Run. Apparently it is already a well known book with a cult following and its still only available in hardback. I am excited for two reasons. One I have been loving my runs lately and Im ready for some motivation to get out and up the milage. Two, I have become fascinated by the foot and the problems improper foot function causes for mobility. This is a story that takes running back to it's roots and researches it's most ancient history. And of course a must for me is humor which I am assured the author has covered. I'll post a review here when I have finished it.

Go Karts and Legos for the kiddos this weekend. I know I have told some of you about my good friend Danalynn who is amping up to start her holistic health, yoga, hypnosis, birthing, and much more business around the time my new affiliate opens. She is looking in to and making contact with people about crossfit yoga. Super excited to have her close by, she is a wealth of knowledge and positive energy. Friend her on facebook, you wont regret it. Find her via my friends. And finally... Big happy 3rd birthday going out to the sweetest kid ever Jacob McKinnon.

Logan and Troy hit the speedpark

Tues:

Squat clean 5-5-5-3-3-1-1-1

(65-75-95-125-130-135-135-145)

4 rft

10 squat clean (65#)
50 double unders
25 sit ups
400m run




Wed:

Bridge WOD

Traverse bridge with 25# plate overhead carry (only progress with weight overhead)
50 squats w plate
Sprint bridge with plate
25 sots press with plate


**Starting Monday I will have 4:00 pm crossfit training sessions available, contact me for info.
Saturdays at 9 am still meeting Northwest side of Granada Bridge.

am: 2500m row

pm:

"Forrest"
3 rft
20 L pull ups
30 toes to bar
40 burpees
800m run

Un-timed, for completion focus on L pulls and toes to bar working on fixing my back yo. F burpees.

3 days into the 30 day paleo detox and my headache is nasty, but I'm feeling great (body and energy wise).

Beautiful morning at the bridge. Thanks to all who showed up it was so nice to see you all and play with you!

Warm up:
deck jog
step up to squat
K Starr mobility talk and practice

Then:

Tabata 4 corners

Southwest side: Bottom to Bottom squats
timed bridge sprint
Southeast side: burpees
Northeast side: pushups with plank hold
timed brigde sprint
Northwest side: split jumps

What are the chances the city of Ormond will allow me to lease the Yacht Club? 

Well 4 days of Vegas and I am ready as ever for a 30 day challenge to get my health back. I indulged in about every sin city piece of excess that I could. Mimosa's at breakfast, cranberry and vodka in the casinos, bread and butter, desserts, escalators, and even people movers at the airport. I had a great time but I'm paying for the fun. My feet were swollen, I developed a little bit of a potbelly, no energy, and I had painful gas for the first time in over a year...on a plane. I haven't felt this unhealthy since pregnancy. So! 30 days strict paleo is underway beginning tomorrow morning.

Guidelines:

1. 30 days strict paleo
2. 1 glass of dry red wine per week only
3. 3x daily fish oil (3000mg daily)
4. run 10 mi per week, pref. pre 1st meal
5. 5 WODs per week
6. food log must be kept

20 burpee penalty per non compliance to the guidelines

Paleo chocolate cookie thing-craving smasher*

1 cup almond flour
1/3 cup coconut flour
1/3 cup unsweetened coconut flakes
2 tbs cocoa powder

1 tbs coconut oil
1/2 cup agave nectar
1 egg
1 tbs vanilla extract
1/2 cup almond (any nut) butter

Sift the dry stuff, whip the wet stuff, combine and chill. Spoon on to a wax paper lined baking sheet and flatten. Bake @ 350 degrees for 10 min.

Off to Vegas till Friday evening. Bridge workout 9 am on Sat.

*Keep in mind this is in no way a balanced, healthy snack. However if you are trying your best to be strict its a great alternative to baking a batch of cookies with sugar and butter.

Iron Curtain Weekend

Well I knew I was ill prepared for the RTG division but thats OK. I think it was a good thing that the muscle up test was the first thing on the menu. I am sure my back is not completely ready for competition but I figured if I did actually pull out three MUs that I would at least use the day for training.  It was nice to at least be out and around my people it's pretty lonely as far as training goes around here. Congrats to all the girls who made it through all the RTG tests to compete. Special congrats to Mego who placed 9th in her first individual comp since the birth of her sweet baby, and to Jess who rocked out her first crossfit comp ever going RX the whole way. Awesome job, girls!
I know a lot of people were thinking I was hugely disappointed to not be competing but I was actually really pleased with the first mu attempt as crazy as that sounds. I thought for sure I was going to get on the rings and be no where close which is where I have been lately. I have rings hung in the garage but they are hung on the pull up bar so I don't have the headroom to hang them so that I can kip. I have been mostly working muscle memory for the transition and some strength by using the GSX scaling. I was really surprised when the kip actually came together for me and on the first attempt I was up there. My grip wasnt there for me though. I really don't like those rouge rings. I think the diameter of the ring is too big, and they are slippery. I was thinking about not purchasing those but it looks like they are becoming the rings used for most boxes/ comps so I probably should get at least one set.
Speaking of equipment purchases... I did get one thing accomplished before I took off to spend time with my baby boy. I pulled the trigger on some equipment from crossboxx. I now have 4 sets of bumpers, 4 bars, lots of kettlebells in various weights, jump ropes, and pull up assist bands. I also bought some leather hand guards to try out from rage fitness to see if I cant keep my hands rip free for a while. I also have a rower on it's way. Im getting there.

After a little while spectating I went ahead and high tailed it home to spend some time with Troy since I am going to miss him like mad next week. I love this time of year for the weather and the fun things that are planned for outdoors! Carnivals and wings and waves this weekend :) Have a great Sunday everyone!

"Dirty Drawls" CF Jax

7 muscle ups (GSX mod- on knees slight bend in elbow in false grip use tops of toes to self spot)
25 double unders
10 squat cleans (115#)
20 burpees
5 muscle ups
50 double unders
15 G2O (95#)
15 burpees
3 muscle ups
75 double unders
20 thrusters (75#)
10 burpees

23:04

Sluggish! Feeling yesterday's ring push ups. I made sure to go slow and support as little as possible on the mu since I need it to be there for me on saturday. The barbell lifts felt really heavy. Just like everything lately, Im sure its from finding better form to protect my back. I can't comfortably go to my old "cheats." Bulging disk a blessing in a very painful disguise?? Burpees were slow but strong. This will likely be my last good WOD before the weekend. Going to do some runs and some technique and hope that I pass my RTG tests.

Paleo Broccoli Salad 

by Danalynn

I love when creative people go paleo. Im hoping the school lunch break is a daily recipe swap cause this girl is good.

•2 or 3 heads of broccoli, depending on their size
•1 1/2 cup red or green grapes, halved;
•10 slices bacon;
•1/2 chopped onion;
•1/2 cup slivered or chopped almonds;
•1 1/4 cup paleo mayonnaise; http://thelabelsayspaleo.com/2010/02/14/make-your-own-mayo/
•1/4 cup lemon juice.
Technique
1.Place the slices of bacon in a large pan on medium heat and cook for about 8 minutes on each side until crispy.
2.While the bacon cooks, cut the broccoli in small florets. You can use the stalks as well, making sure to cut it in pieces about the same size as the florets.
3.Mix the florets with the almonds, chopped onion and halved grapes.
4.Once the bacon is cooked and crispy, crumble and add it to the salad.
5.In a separate bowl, mix the mayonnaise with the lemon juice.
6.Mix the dressing with the salad, mix well, serve and enjoy!

Troy's first day of gymnastics/ organized sports. I was so excited...I think almost as much as he was. I was the annoying mom who wanted to be on the floor watching. Nose pressed to the glass the whole time. Getting to re- live the fun stuff about being a kid is the best thing about having a kiddo.

After Troy's gymnastics, I had to get some too. Took a 2.2 mile run and a few bike rides then came home to do Jeff Tucker's gymnastics WOD. He posts them daily on facebook. Friend Crossfit Gymnastics Certification- Jeff Tucker.

10 V-outs
10 V-ups
10-1 Ring push ups (slow and controlled strong core)

http://media.crossfit.com/cf-video/CrossFitJournal_KStarr_2Min_Part5_Internal_PRE.mov

This guy is my new favorite person. KStarr. He is my new mentor.

Technique

mobility (added the figure 8 as suggested by C. Brooks), OHS, HSPU, MU transition

If I were actually on track to be training for a comp I would be tapering. Really this is just a big lack of motivation happening here. I'm really unprepared physically and mentally for the IC.

Lessons of the Geese from insearchofmecafe on Vimeo.

"Lessons from the Geese" was printed on the back of one of my nervous system sheet last week. This vid gets a little lame right at the end, but I really like the message.

Big thank you to everyone who came out to the bridge to play today :)

Warm up:

squat technique, 10 super slow squats

3-5 walk-outs

jog

WOD:

As a two person team complete (while babysitting a 25# plate, one teammate must be holding the plate at all times, may switch as needed, reps may be performed with the plate)

100 lunges

bridge sprint

50 burpees

bridge sprint

100 squats (then drop the baby)

bridge sprint

50 burpees 

bridge sprint

Meeting same place next week, northwest side of the bridge in the gardens parking lot. Bring sunscreen, friends and water. 

Warm up

5 min airdyne
Burg warm up variations

CF Mainsite

1 rm snatch 115# (52 kg)
1 rm clean and jerk 155# (70kg)

AMRAP 10 min

6x squat clean 85#
12x pull up
24x double under

5+ 12 pull ups (228 reps)

score: 350

Hopefully my math is correct, snatch and cj vids to come. Crap form right here later.

Rest Day

Run 2 miles with these jokers.

Equipment is starting to roll in. The first torture device to show up is this gently used Schwinn airdyne. It's the compact model and does not use a chain to the fan. Good times! Its smaller but works just like the large model.

I know I am late to jump on this bandwagon but in this case late is for sure better than never.  I started from day one of Kelly Starrett's mobility WOD. If you have not seen it yet you should check it out. Its a good addition to the normal daily WOD. Day one was simply accumulating 10 minutes in a deep squat in the correct position. I had to mod by holding on to something. It really shows you where you need imbalance work and small areas where you need flexibilty work. For instance I need better mobility in the ankle of all places. Mobilitywod.blogspot.com

PM garage WOD CF mainsite

AMRAP in 20 min

10 push press 85#
10 KB swing 35#
10 box jump 21 inches

8 rounds + 5 pp add a round for having to check on Troy in the road every other round and chasing Lucy back into the yard ;)

408/ I-4 standstill at 8pm...

2 sets
30 pushups
60 lunges
35 leg raises
30 squat jumps
30 supermans
100 bicycles
30 burpees
60 calf raises per leg (?)

Conditioning with the Orlando Fantasy at LA Fitness. Strange workout but I'll take it. Made the drive over worth while. The girls did 17 mins of sprints before but I had flip flops on.

Busy day today. Lots of kid stuff going on after school. Troy had a blast and got plenty of exercise but mommy did not. I did make it into the garage to do some back squats but due to my lack of squat rack I was forced to go light and work on form. It worked out because I need squat therapy in a huge way! I worked on recruiting more of the posterior chain and tried not to get too forward over the toe. It's probably one more issue that caused my back problem. I also threw in some mu transition work. But again I have a little lack of equipment. I really need some bands. I didn't get any metcon in today but I will get on it tomorrow.  As soon as I get a rower ordered I think it will be easier. I'll be able to get out there after Troy is in bed.  Also, I was contacted by the Orlando Fantasy coach and was asked to come back out. I asked to see a contract. We shall see.

I got this today, finally!! And I adore it. I was hoping for something a little more geeky and full of biochemistry but this is such a great book to recommend to beginners of crossfit and paleo. Paleo for athletes I thought was a little hard to read as a beginner. I wish I'd have had this book first. This book has humor, illustrations, recipes, a meal plan, workouts (?), all while getting the science in there simply. Order at Barnes and noble :)

Dinner with Stacey! Success was that we got the boys to eat butternut squash by telling them it was a halloween pumpkin. Score. Grilled pork chops, broccoli and cauliflower, butternut squash with my new favorite condiment, avocado oil. I put it on everything. And its proving to be a cheaper fat source than whole avocados even at $11 a bottle. Haas avocados at publix have been hit or miss on quality for months now and they jacked the price up to $1.69 per small avo. Try it out, you can find it with the greenwise condiments.

"What appears to be the end may really be the beginning"

Starting my new blog on a very positive note. Thank you all so much for all of the supportive phone calls and emails. I'm amazed by some of the people who were kind enough to reach out to me when I needed it most. It was a tough weekend but Im already starting to feel so much better. This week marks the beginning of new and good things for MK. Stay tuned!