Monday

Strength- max reps without stopping

unassisted ring dips- 6 (BLAH!!!)
ring pull ups- 16
handstand push ups- 6

WOD-

20 tire flips 150lb tire
run 400
20 KBS 35#
run 400
20 air squats
400
20 burpees
400
20 pull ups
400
20 box jumps 20"
400
20 power cleans @ 95
400

23:56

Christmas Is In The Air!

Thursday-

2 Power Cleans OTM for 10 min @ 120#
-felt pretty easy, should have gone 130. I had Tim video my rounds, and I must say I was quite pleased with my form.

CFE:
Row 100m/rest 10 sec
200/20
300/30
400/40
500/50
1000


Missed the other WOD's :(
I had the gym and kids all day by myself and a full schedule.
I am having this problem more often then not. I have to coach and take care of the kids and some days don't have a spare second to do anything for myself, including train!


Friday-

Hero WOD "Witten"

5 rounds
22 KBS @35
22 BJ 20"
run 400m
22 burpees
22 WBS @16

44:20



The DU practice...
I was pretty tiered so the most I got in a row was 22

Did I Fall Asleep And Wake Up In Canada?

Strength-

12 rep OTM for 5 min front sq @ 95#

This was programmed to do 80% of 1rm....well, my last 1rm was a while ago @ 225 I believe...PFFFFT I wasn't doing this at 180. Not today at least....stupid lady business has me all screwed up.

WOD: 3 rounds

400m run
20 pulls
30 push
40 sit
50 squat

23 something

Came close to puking.

Sat & Sun

Yesterday was-

back squat & push press
5-5-3-3-2-2-1

and a NFT 5 rounds

10 bench press at 75lbs
10 kipps

I was feeling better for a few days then took a nose dive...trying to get well so I'm trying to take it easy.


Today I am going to do my usual Sunday 5k and then push ups and walking on my hands...

Lots of stuff going on at CFS.....thinking about putting together a CF Rugby Team :)

Rihanna ft. David guetta - Who's that chick - video oficial

100 burpee broad jumps
100 sit ups
100 push ups

5k run

"Row Row Row Your Fran"

row 500m

21 thrusters 65#

21 kipps

row 500m

15 thrusters 65#

15 kipps

Row 500m

9 Thrusters 65#

9 kipps

Time 13:27

I was dying!!! All the vacation and eating....BLAH!!!

I was so happy to be home, preparing paleo food and CrossFitting every day :)

Back In The Sunshine State

Trip to New Your was great! The kids had a blast in the snow.

Took a trip to CrossFit Buffalo, Thanks Dave!

So I guess word is sectionals doesn't exist anymore and they want everyone to send in a video? Although sounds kinda ridiculous, it will save us a lot of money and time with the kids and the gym. So I'm OK with it.

Getting back to training hard today, sick and all!