lululemon headband.

this pretty much sums up crossfit.

it's surprisingly, embarrassingly accurate!

#amrapmusic

murph.

i spent the morning of memorial day

at my gym doing this ridic workout called murph.

it's a memorial workout for a fallen soldier.

the workout consists of:

(rx is wearing a 20lb weight vest, i did not)

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

i completed it in just under 53 minutes.

after the 1st 1 mile run 

i broke it up in 20 sets of 

5 pull ups, 10 push up, 15 squats.

it's thursday & i'm just now able to begin to

move my arms without pain.

no pain, no gain right?

205#

my badass baby sister is strong.

she hit a big PR on her deadlift.

here's the baby in beast mode last week

dead-lifting 205 pounds.

this makes me & brother slim aka "70" mighty proud. 

13.4.

we did the 2nd to last crossfit open wod last saturday,

the morning after tara's wedding...

13.4:

amrap for 7 minutes

3 clean + jerks

3 toes to bar

6 clean + jerks

6 toes to bar

and the ladder continues 9, 12, 15...

with 95lbs for ladies & 135lbs for gents.
i got 25 reps. 
here's a few pics from the workout.

here's our coach mario.

please vote for mario in the muscle madness

hunky trainer contest here.

he's made it all the way to the final 4!

13.1

let the games begin!

the first workout of the crossfit open has been announced:
WOD 13.1
17 minutes AMRAP
40 burpees
30 snatches @ m75/f45
30 burpees
30 snatches @ 135/75
20 burpees
30 snatches @ 165/ 100
10 burpees
AMRAP snatches @ 210/120

mine.

checkout my 70's big valentine.

hunka hunka burnin' love.

registered!

i just registered for my 2nd crossfit open!

check out my athlete profile here.

more stats & outrageous scores coming soon!

open, take 2.

the crossfit open starts soon!

those of you who were readers last year followed

me on my first & wild crossfit games open journey.

let the games begin!

2nd whole 30.

slim & i are doing another whole 30.

if you were reading this blog last year at this time you'll remember

how this space went completely paleo crazy. 

this year, as a bonus, my pals are doing the whole 30 too.

cfsq is starting on january 7, so we're about to have a huge group

of paleo people to party with. hello whole 30 supper club! 

interested in a paleo lifestyle or doing a whole 30?

whole9life.com is an excellent resources.

crossfit cake.

can you make this paleo?

this is so crossfit.

thriving.

another fabulous day at cfsq!

the baby deadlifting

and pop!

mike gettin' after it.

slim workin the rings.

lea, overcoming her fears and box jumping!