I will be back in full effect next year...believe that!!

Oh, the crossroads. How did we get here and which one is the right one to take? Well, its been my experience that the right one is whichever one we choose. The hard part is making that choice, the harder part is taking that first step!

It feels SO much “safer” to stay in place and consider what steps to take, daydreaming about what it would be like to move forward. But ultimately daydreaming is not moving forward, its procrastinating. And I should know – I’ve been a master of procrastination for years. Made an art out of it!
 I made the choice (while in full stride) to take the road that would take me right out of the path that I had been going down for several years...CrossFit regionals and Games. This road was taken because I felt that a change in my life needed to be made and my mind needed to focus on that change. The bottom line is..Next year I will come back to CrossFit Competition at a suicide pace, giving it everything that I possibly can...letting nothing stand in my way!





A Run-Down on the South Central Competition



Men

In the men's race, the top three are pretty well set; assuming none of these men have a really poor performance in 11.6. Drew Bignall (Mission CrossFit SA) is at the front of the pack with a 23-point lead over Zeph Littleton (CrossFit XLR8). Aja Barto (CrossFit West Houston) is another 32 points back from Zeph. If these three continue with performances that meet their current averages in the first five Open workouts, this is exactly what the top three will look like at the end of this week.



What's more interesting, though, is the race between those athletes who are on the edge of making the cut for Regionals. From 50th place to 70th place, there's only a separation of about 100 points, and most of the athletes in those places have had 100+ point placements in at least one Open workout to date. These men who are "on the bubble" have a lot of reason to really blow out Workout 11.6. It seems likely that we'll see some position shake ups in that range over the next week, and it's certainly not a given that anyone currently below 40th place will be going to Regionals at this point.



Notably in the men's division, Chase Ingraham is sitting at 53rd, namely on the back of a 343rd place performance on Workout 11.2. Chase injured his ACL doing box jumps for that workout, and at the time it looked like he might have to pull out of the Open entirely. Thankfully, it turned out to not be as serious as originally feared, and his solid 7th and 4th place finishes in 11.4 and 11.5 have put him back in position to potentially compete at Regionals. Unfortunately, frontrunner Carl Edwards has had to withdraw from the Open.

Full Article: http://games.crossfit.com/features/south-central-region-update

Training

Training:

1 muscle up + 1 ring handstand pushup;rest 90sec x15

then:

10sets
18 BJJ sit ups..alternating legs
16ft rope climb
rest 90sec

Training

Seated bb press x1rm (sit on box) 10/8/5/3/1

Metcon:
3 sets @ 100%

25du
20 ohs @ 95#s
15 burpees
10 pullups
rest/walk for 5min

Training

Training:
30yrd Suicides x8; rest 45sec btwn each round

A1. GHRx3x10
A2. Box weighted step-ups 2x20 (10 each leg)

Metcon:
3 rounds for time:
50 du
20 goblet Squats @ 53#kb
200m run

Extra Workout:
A.seated Box jumps 8x1 ( Iused a 50ft box on this) Note: you start standing, then you slowly sit on an 18inch box...then you explode up from the sitting position and jump on top of the box in front of you.


B.Machine leg curls 3x10

C.Weighted Reverse hyper ext. 3x20

Only once in your Life

"Only once in your life, I truly believe, you find someone who can completely turn your world around. You tell them things that you’ve never shared with another soul and they absorb everything you say and actually want to hear more. You share hopes for the future, dreams that will never come true, goals that were never achieved and the many disappointments life has thrown at you. When something wonderful happens, you can’t wait to tell them about it, knowing they will share in your excitement. They are not embarrassed to cry with you when you are hurting or laugh with you when you make a fool of yourself. Never do they hurt your feelings or make you feel like you are not good enough, but rather they build you up and show you the things about yourself that make you special and even beautiful. There is never any pressure, jealousy or competition but only a quiet calmness when they are around. You can be yourself and not worry about what they will think of you because they love you for who you are. The things that seem insignificant to most people such as a note, song or walk become invaluable treasures kept safe in your heart to cherish forever. Memories of your childhood come back and are so clear and vivid it’s like being young again. Colours seem brighter and more brilliant. Laughter seems part of daily life where before it was infrequent or didn’t exist at all. A phone call or two during the day helps to get you through a long day’s work and always brings a smile to your face. In their presence, there’s no need for continuous conversation, but you find you’re quite content in just having them nearby. Things that never interested you before become fascinating because you know they are important to this person who is so special to you. You think of this person on every occasion and in everything you do. Simple things bring them to mind like a pale blue sky, gentle wind or even a storm cloud on the horizon. You open your heart knowing that there’s a chance it may be broken one day and in opening your heart, you experience a love and joy that you never dreamed possible. You find that being vulnerable is the only way to allow your heart to feel true pleasure that’s so real it scares you. You find strength in knowing you have a true friend and possibly a soul mate who will remain loyal to the end. Life seems completely different, exciting and worthwhile. Your only hope and security is in knowing that they are a part of your life." — Bob Marley






You may not be her first, her last, or her only. She loved before she may love again. But if she loves you now, what else matters? She's not perfect - you aren't either, and the two of you may never be perfect together but if she can make you laugh, cause you to think twice, and admit to being human and making mistakes, hold onto her and give her the most you can. She may not be thinking about you every second of the day, but she will give you a part of her that she knows you can break - her heart. So don't hurt her, don't change her, don't analyze and don't expect more than she can give. Smile when she makes you happy, let her know when she makes you mad, and miss her when she's not there.

Training

sumo DL using Bands 10x2
OHS 3x10 (worked up to 225#)

metcon:
200m run
50 lunges
50 du
40 lunges
40 du
.
.
all of the way until you get to 10 lunges 10 du

CrossFit Games Open WOD 11.3