25K to my folks, 25K to my brother, 50K to the michael j fox foundation for parkinson's research.

Happy Belated Father's Day to all of our CF Dads out there. First time with Jerry, and so very happy to be back in the gym again! 26:48 first run: 8 min row: 8:57 second run: 9 min i had about 50 seconds worth of transition time - mostly before run #2.

love me some lady fox!! you always bring 110% and it's always fun working out together and pushing each other! keep up the great work chica!!

also, just looked back from when we did this 2 years ago. i did it at 85# in 18:51. i'll take a 5:45 PR!

@ jess - sigh. RX is actually 105. if RX was 95 i probably would have tried it, but did a few reps at 95 and knew it would be really tough. 7am! DT @ 85# 13:06 this was tough. i didn't know if i should try to be going faster and risk gassing out - but i stuck with a pretty slow and steady pace throughout. jerks got hard. last round i managed to aggravate my lower back so the last round was painful and right now sitting is painful. in retrospect i probably should have stopped but that just doesn't really jive well with me. insert: stubbornness.

thrusters go downhill so fast... (45x5, 65x5, 75x3) 85x2, 95x2, 105x2 after dramatically bailing the 2nd thruster at 105 i figured that was my max. controlling the weight back down to cycle the 2nd thruster is probably the worst part. wod @ 65# 9:48 got a new double under record: 68 unbroken! pull ups started off not so bad but became sets of 2-3 and singles by the end. thrusters weren't awful but was pretty gassed by the time i got to them. always great working with lady fox! i'm posting this late (monday morning) and i am SO SO sore from the pull ups! like more than normal, like can't-raise-my-arms-over-my-head sore. yowch!

@margie - i have sony earbuds that i got at the apple store that i love. they come with 3 different sized buds and have the microphone and volume control on the cord. i know earbuds don't work for everyone, and these are a bit on the pricey side, but they are great! http://store.apple.com/us/product/MA850G/B?fnode=MTY1NDA1MA&mco=MTM3NTI2NjQ 6 AM! KB Challenge RXd. it wasn't as bad as i had thought, although grip/forearms started to fatigue towards the end. accessory work 5x1 strict pull ups 3x7 HSPUs w/ 2 abmats

came in for a 7pm class that doesn't exist! whoops. took a stab at thursday's wod: 3 rounds row 500m 10 C&J (RX was 105#, i used 95#) run 400m 10 T2B 23:27 long and lungs are the two words that stand out after that wod. just had to keep slugging away.

late to post HSPUs 4x3 with 2 abmats note to self: must do more HSPUs even when not programed. WOD 2 rounds, 21 swings (1pd), 5 burpees

i looked... i saw an imposter, but not my umbrella. maybe it's there now? i'll take a look tonight, thanks!

Dear CFSBK, Did anyone mistakenly (or intentionally) "borrow" a red umbrella at some point about a week ago? It has a black painted wooden handle and a vent with two velcro tie closures. I don't care if you did, I would just really really like it back seeing that it's going to rain all, week, long. Thanks, Steph P

ALSO - thank you to everyone who was following along on twitter! We had a lot of fun seeing who could update #sbkragnar the fastest and it was great seeing your tweets come in!

HEY RUNNER!! Ragnar was a great experience with the lovely SBK crew! HUGE thanks goes out to Sarah H for doing so much prep work ahead of time to get our butts ready, up there, and organized for the race. THANK YOU!! Van 1 (Sarah, Bjorn, Joe W, Collette, Charmel and Dan L) took off at 8:30 AM and Van 2 was cruising along to cheer until we had to check in at our first check point. That was, at least, until we got stuck in the mud pulling over to stop and cheer for Joe W as he was going to run by. Luckily another van drove past (Team Waiting for the Runners High) and helped push us out. 10 people pushing a 12 passenger van out of the mud: priceless. Huge thanks to those good samaritans! Van 2 (Noah, Juliana, Jess F, Dan R, Asta and I) got checked in and were off! We ran through the afternoon till around dusk then headed to our next major check point for some dinner and shut eye (about 2 hours or so). Noah was back on the course around 2 AM and we ran through the night till about 6:30 AM. On to the next check point for more rest (about 1.5 hours), free pancakes then a much needed Dunkin Donuts stop :) We caught up with Van 1 runners for some cheering and then Noah was off once again to start off our third and final legs. We all met about 200 or so meters before the finish to run in with Asta who was our final runner! My legs were: 11. 4.6 miles (42:24) 23. 4.8 miles (46:08) 35. 5.9 miles (57:12) Between the mud, sleeping bags, beef jerkey, getting lost, coffee, missing cookie scandal, port-o-potties, pickles, van decorating fail, compression gear, short shorts, tire-pressure, cow bell and company - I'd sign up for another in a heartbeat. Oh yeah, and the running too.

Congrats Melissa! Well deserved (and awesome pic!) Hope to see you along the course this weekend!!

that was my longest blog post, ever!

congrats dan h3! this is a bit of a late post but this past weekend i was out west and got the opportunity to visit 2 different LA crossfit gyms. the first was crossfit LA in santa monica. they have been around almost from the beginning and have a great gym. did a fun warm up: 3 reverse burpees (lay on back, roll up to standing, jump, clap, lay back down) 6 burpees 9 mountain climbers 12 box jumps 15 DUs 200 meter run you first do the 3 reverse burpsees, then you do 3 reverse burpees and 6 burpees, then you do 3,6 and 9 mt climbers, then again adding the 12, 15 and final round ending with the 200 m run. i was definitely warm :) then we did a partner wod. P1 does max push ups and P2 has to follow with that many OHS. then P2 does max push ups and P1 matches with that many OHS. that's 1 round, we did 3 NFT my push up numbers weren't that great (15,12,12) but i got to do a lot of OHS @55 (34,28,20) - my partner was doing her push ups on her knees and knocked out a bunch! i also visited brick crossfit which is in west hollywood. they have a really nice facility and have quite a few competitors going to sectionals from their gym. we started with OHS work and worked up to a heavy single. i got 105, failed on 125 and didn't have time to try again. it was more getting the weight up. we then did a hell of a mother's day wod: "M.I.L.F." 6 rounds of 10 squat snatches (@55) 10 burpees 1 80 foot farmers carry (1.5 pd KBs) 6 K2E (no kipping allowed) 200 meter run 34+ minutes - not really sure but it was quite the workout! i strongly suggest either box if you ever find yourself in the LA area! OH... one of the guys from brick crossfit said "that's the coolest crossfit shirt i've seen" (i was wearing my skull and crossbones shirt, obvi!)

(6am Tuesday class) HSPUs were rough Using 2 abmats got 3,2,2,2 Run w Emily: 21:30 my splits were: 1:41 1:48 1:48 1:48 1:49 1:38 I guess there's something to say about my consistency at least - ha!

6AM FGB (Tuesday) 262 RX'd i don't remember all specific numbers now (and cleaned off my white board) but i enjoyed starting with wall ball and ending with the row. this is about a 40 point PR from the last time i did FGB (which was @ FGB in sept 2009! it was about time i did it!

"yikes" is all i got.

cleans with kiki! 123, 133, 138, 143! 143 is my 1RM PR so getting it for 2 was fun. tried 148x1 cause, well, the bar was already there and loaded but it was a fail. i think it could be there, but i was pretty spent. split lunge/sit up wod - 130 situps. epic fail in my first round on nailing my head on a not-so-foamy roller on my first sit up but luckily recovered. my butt hurts today!

i'm afraid that sunday's wod is going to be something like 3 rounds for time: row 500m/run 400m 40 double unders 30 wall balls 20 thrusters 10 S(tupid)DHP because these are the most hated movements. don't get any ideas, fox! my personal hells are: -thrusters -knees to elbows -ring dips

WHOA NELLY there were 9 people at 6am class!! BAM! press 80%x5x3 62x5x3 felt pretty good. squeezed my ass and kept my core as tight as possible. wod 5 rounds 5 power snatch @63 sprint 100 meters 4:04 felt good being outside even though it was CHILLY! had fun at 6am and always great working with charlotte - i think it's been months since we've been in a class together. you are a STRONG LADY!! :)

posting a bit late... 6am class was great! it was great meeting katie for her first class out of foundations! cleans @ 130 which was my 3RM from last week 3,3,2,3,3 they definitely felt heavy and i wasn't dropping enough on some of the reps. took some great cues from david and they got better as i went. clean pulls @ 138 - was supposed to be 143 but i had a math FAIL. had to jet before the deads. stella - it was great watching you and katie work on your cleans! your form was looking great and will only get better as you continue to work on the movement. pretty impressive work for your 2nd time ever!

well deserved! josh is a great competitor, teammate and all around good guy!

definitely felt a little beat up from my attempt at chelsea, but i always love cleans. drills w 45# bar (65x5, 85x5, 95x5) 110x3, 115x3, 120x3, 125x3, 130x3 third reps were feeling heavy but i was happy to pull 130x3. technique drills: 105x3x2 clean pulls: 130x3x3 then, since Erik Kelly was in the house, i challenged him to his favorite WOD "Annie" 6:59, PR then he treated me to a taco! :)