last day in pastastan. i celebrated by doing murph up and down the old roman road.. clocked a bit over an hour, which is worse than last time by 10 minutes. but i think i ran a third of a mile extra and didn't have anyone pushing me through that middle section. amazing what a difference that makes. on the other hand, not having a frenetic nyc schedule has allowed me to book wods at least 3 out of every 4 days here..

i ate an extravagant, non-zone, pastastani lunch afterwards. amatriciana, vino, bistecca, carciofi, insalata, torta, caffe, amaro.. the whole 9 meters..

see you guys this coming week, before i hit the great plains for the holidays.. hopefully for some lifting, as above, since that's what i've been missing here.

holiday party?

Since the memory of our Halloween extravaganza is fading quickly, I've decided to finally put up Claire's slideshow that I've been holding on to all this time: http://www.youtube.com/watch?v=0p7jK3epYzQ

(individual pics are here: http://www.flickr.com/photos/14267794@N03/sets/72157602961394305/)

If you would rather see actual moving pictures and sleek editing, feel free to harass Josh until he gets the official video edited. ;-)

PS: nice Lynne numbers, Paul S.

(Linkydinks in a previous post got spam-filtered, hence the standalone post scriptum. Can you fix that, O website overlords?)

"Lynne"

Push-Ups on Handle things
Kipping Pull-ups

18/12
15/14
12/*17*
12/14
11/11

pull-up PR by 5!

I did a few more that according to Mike weren't fully over the bar so we didn't count those. So the numbers I posted are all legit pull-ups. WOOHOO.

"Fran" Here I can.

Little EthanBoo got me stick. I think I have a cold. I had a headache last night but now I feel worse. It's a good excuse to do what I love most after Crossfit and my brother- SLEEP.

Kettlebell complex on Sunday. Bring an extra t-shirt.

225, 245, 265, 275, 285

165, 185, 175, 175, 175

I mean Here I come.

Coach P can we make up the DL WOD on Sunday?

275, 275, 285, 295, 295

Kettlebell complex implies what?

Lynne was not fun. But the cocktail arms were pumping. Really need to lose some weight-this workout and the Dls workout showed the "joy" of lifting one's body weight. Although I am proud that I can bench 200 pounds that many times

BW-195lbs
10/14/, 10/12, 8,12, 1 (bench wasn't stable), 12, 6, 14.

I am really proud of how much my kipping has improved and how consistent it is. Thanks Adam for showing me the mix grip.

http://observer.guardian.co.uk/uk_news/story/0,,2224694,00.html

http://www.nzherald.co.nz/section/1/story.cfm?c_id=1&objectid=10481165

http://www.newsweek.com/id/74327

Jack Bauer's Mugshot:
http://www.thesmokinggun.com/archive/years/2007/1207071mugs1.html

http://www.iol.co.za/index.php?set_id=1&click_id=13&art_id=vn20071208100148600C966309

http://www.youtube.com/watch?v=WcYDgMTzsEE

From Coach B's site, awesome KB work from Aimee Anaya

Some top secret KettleBell shit. - 33:30

30 pull-ups are no problem for me anymore. Bring it

Coach P's secret KB Wod - 32:36

I didn't know bears had it so tough..

Sarena posted:

"http://www.youtube.com/watch?v=WcYDgMTzsEE

From Coach B's site, awesome KB work from Aimee Anaya"

That KB is flopping at the top of her snatch; penalty burpees for anyone at the Box I catch doing that!

run 10k. 44:19.

nice bench numbers Jack B and Paul S. I know what I need to work on...

Sam you're complaining the bears have it tough? I figured you'd be ranting about the splits!!

LMAO I hate you Keith! And I had a pink wig! Damn you...

Thanks for the kudos Brett-that's like gold sticker coming from a CF Allstar like yourself.