Happy Veterans' Day. Thanks to those who've served and are serving. (Some 1st Recon Bn. members at work.)
Last day of measured ranges of motion. Or is it? It's up to all of us to continue to strive for sound movement patterns. You know you won't find your potential without clean range of motion. We're stoked, impressed and proud you guys have worked so hard this week (putting up with all the hollering!). Keep it up.
Row 2K
60 Thrusters 65/55#
Paleo not pleasing yet? Time to fine tune it and that means watch the small aspects. Things you don't think would add up, do. Those carbs always add up in a big way. Too much salt still? Salad dressings? They need to be dialed way back or made with unprocessed ingredients. One of the things we overlook the most is water too, so drink, drink, drink.
Please remember the shop is closed tomorrow(Sat.); everyone but Suzie, run a 5K in between the rain showers...
Oops, I meant 2000 meters... Hehe
Posted by: Shammi | November 12, 2011 at 17:43
Rowed 200 meters, 45# thrusters, 6 sets of 10... Integrated 6 sets of 10 burpees in between sets as well... Ended w/ 4 rope climbs (I finally got it!!!). YEAH-BOYEEEE!!!! :-D
Miss you, Betsy! Sorry you missed my first steps, ha! :-)
Posted by: Shammi | November 12, 2011 at 17:42
Aloha from Kailua! I popped in to CrossFit Oahu today and busted out Abbate in 29:51: Run a mile, 21 clean/jerks, run 1/2 mile, 21 clean/jerks, run a mile. And you all know how much I love running! Miss you guys, but they were nice to me...we swapped CF shirts! Shammi..good on you w/the rope climb :)
Posted by: Betsy | November 11, 2011 at 22:25
Crickets....Crickets....
Posted by: Blair | November 11, 2011 at 21:29
Awkward...
Posted by: Jud | November 11, 2011 at 20:19
Ok... Tom rocked Nancy's behind!! Then left her in bed without a tip!! Glad I was there to witness it! And Jud... I think I can honestly say that you talked more than I did today! And that's almost impossible!! And great work Rob but I'm pretty sure you needed to work harder cause the floor was way too dry!! ;)
Posted by: "She who barely talks" Julie | November 11, 2011 at 19:42
2 k row 8: 31
60 thrusters with 45 # bar
half mile run 3:49
Posted by: Chris B | November 11, 2011 at 18:56
Jud... Your right.... The only time we should be talking about today is Tom's Nancy Time.... Killed my previous time of 13:22 with a smoking time of 12:37.... Way to go babe knew you'd kill it!!!! Super proud of you..... However you do know I will have to beat that time as well.... Just like keeping you on your toes!!!
Posted by: Blair | November 11, 2011 at 18:31
Kim,
No fair posting a clock..even though the vise-grip-o-death foot lock was very impressive.
Secondly, I found myself totally CRAVING a DQ cone!!! What could this mean.
Also, Jules, was it Ricotta Cheese or Mascarpone that you recommended for that recipe?
Have a restful weekend, and remember, problems only get bigger if you do nothing about them!
Posted by: Jud | November 11, 2011 at 17:23
Thanks to all our veterans out there and those who are no longer with us!!
It is because of you all that we can CrossFit and eat paleo day after day...
This country owes you all a debt of gratitude..
Posted by: Tommy Boy | November 11, 2011 at 14:07
11:46
45# thrusters, 6 sets of 10, rope climb in between sets
Had no appetite for my usual post WOD Greek yogurt.......very curious
Posted by: Kim H. | November 11, 2011 at 13:01
7:27
65# heavily graduated
Multiple rounds of Chat ups.
I imagine Suzie is good for a half marathon or something...
Posted by: Jud | November 11, 2011 at 10:45
Good times working out with the morning crew(Jud, Kim, Julie, and Mariah) Welcome aboard Darren. Have a good weekend, see you all Monday.
Posted by: Rob | November 11, 2011 at 09:41
2k row 8:15
Posted by: Mike R | November 11, 2011 at 09:13