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