Bacon-wrapped dates stuffed with blue cheese

Challenging

Lera and I competed in the X&Y Challenge down at Shenandoah Crossfit in Virginia Saturday. Included teams of two (one man one woman) in a Valentine's Day tribute. Our box owner had invited us to register but he tore his ACL playing indoor soccer with me at the War College last week, so Lera and I headed down solo. Didn't know anybody and probably looked like rookies--mostly in technique and strategy but also we didn't sport shiny new reebok oly shoes and knee highs. We reg'd for the scaled division (open division was for the big boys and girls) and basically pulled ourselves out of the running for making the podium WOD when we down-scaled the scaled rx (setup was 4 pre-announced WODS scored for both open and scaled, then an extra one or two WODs to decide winners). Still fun and we still went hard. Lera set a PR on her push press lift and I won the scaled division men's only WOD #2 with an 84lb 1RM weighted pull-up and 115 air squats in 2 minutes. I also ate it on the hang squat clean ladder WOD when I lost my grip on the pull and tried to catch the bar mid-squat (rep 8 of the round of 10--there was a penalty for the bar touching floor at any time). Ended up ass to concrete with the barbell in my lap. We met some cool people and got to enjoy some hard work with good camaraderie and motivation. Box owner hosts/judges were stand up guys and gals and put together a good time. Was cool to see what the competitions are about too.

WOD #1 Row and Snatch

WOD #2 (men) 1RM weighted pull up in 6 minutes and...

...AMRAP air squats in 2 minutes

WOD #3 Hang squat clean ladder 2-4-6-8-10 (partners alternating but each completing each set)

WOD #4 (women) 1RM push press in 6 minutes and AMRAP KB swings in 2 minutes

Box jump obstacle course

Shuttle

Self shuttled the Eleven Point last weekend. 30 miles on the bikes (21-22 of that was gravel goodness) 19 miles in the boats. Two nights.

Goonies

Yard Sale at a tough little spot

The White

From Syllamo Green

That was fun.

I'll write it up shortly.

False Grip

Got my first muscle up today. Feel a bit like a douche for posting it but also think its pretty cool.

Took me three attempts. Almost dislocated a shoulder on the second one (below). Lera and Ryan, box owner, stared wide-eyed and thought I was fucked up.

We're also at the end of the first week of a 30 day paleo challenge. Gluten free beer sucks.