Dear Will,

please rest and sleep tightly tonight......Go to church, say your prayers, confess your sins......

For I am comming for you with a vengence tommorow.......

The one, The only "WC"

PS.....Leo is ripped, I hate andrew, and ramzi is a really really cool guy....

Thanks to Rob for hosting the paleo cookoff and to everyone who brought in such awesome dishes. It really helped me see that maybe I actually can do this whole paleo idea.

This WOD looks like a serious ass whipping. I'm pretty excited for it!!! Last week I did 135lb thrusters for the first time. Tomorrow I'm going after these 155's!!!

We had a great time at the party last night although I'm still working on removing Willem DaFoe from my memory.

Monique - congrats on your new PR!

Rob O - thanks for hosting the party - it was a lot of fun....

Everyone who brought food - it was nice to try some new things - especially the spaghetti squash from Cristina and Chris and Eric's kick ass, cooking performance - the beef dish was great!

Looking forward to Monday - and I am back on Paleo.....I am, really....I AM, for real.....

Very impressive Monique, I like the look on your face at the end

Monique- 233? That's impressive! Oh, and thanks for the recipe link. Can't wait to get new ideas.

Had a blast with all of you last night. Thank you Rob O. for inviting us into your beautiful home with the really cute theatre. LOL... I also really enjoyed all of the paleo goodies. Phil and I will also be going paleo once I shop and prep accordingly. Oh, I forgot to tell you Phil :)

Nice job Mo!

BW 201.5 - feeling extra chunky today :)

Power Snatch 125/3 x3
FS 200/1 x3

Gymnastics, then

Thruster/MU/Run
16:53 rx'ed. Running was the worst - just couldn't get my feet moving after the 9x1on/1off on Sat. Did it in Vibrams & last round barefoot. All thrusters unbroken. First 5 MU's in a row, the rest in singles, doubles and triples. Missed 1 MU each time on rd 2 & 3 but put it together on 4 & 5.

Stretched out after as usual.

Good day.

And I'm thinking that starting in a couple of weeks anybody caught heel striking while running will do extra burpees as penalty for not practicing proper run technique. Whatcha think?

rather than burpess, just make them run in thier lifting shoes. It shouldn't take too many wooden heel strikes to realize which way feels better.

27:50ish I beleive.

Ring dips slowed me up big time.

23:30 (push press - 83#, ring dips, and row)

26:25 with 95# and pull-ups and rPUs.

44:03 Rx, very happy with this. I did 135 thrusters for the first time last week. This week I did 155's. The amazing part was the thrusters were not bad, the muscle ups killed me. I need to adjust to the extra lbs I'm carrying. See you all Wed.

27:00 Rx...running was the worst part

17:56 w/115# thrusters and pull-ups/ring dips...

sub 36 mins

24:41 w/ 115# thrusters, pullups and ring pullups

Glad that is over... :P

26 min and change. suckfest! no MUs for me, so I did the scaled version and started with 103 lbs. did 1 round and had enough of 103...so dropped asap to 83 and that was waaaaaay better :) hate running!!

what a long day and it's only Monday. my workout sessions have gone way up from where I am used to in prep for the Sectionals. My calories have moved up from 1200 to 1600, and after today, to 1800. This week starts an even heavier (volume wise) training cycle for me. I feel like it's mid-week already :(

24:59 with 135# thrusters. I wanted to Rx it, but bodyweight thrusters would have been a little much.

typo above... I meant ring pushups instead of ring pullups :P

couldn't make it in today caus eof work... went to the gym at the station

OHS (45#)
Sit-Ups
Pull-Ups
21-18-15-12-9 Reps for Time

9:14 Rx

just threw somthing together but it ended up kicking my ass! see ya tomorrow