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!