This picture used to strike fear in my heart whenever I saw it.  It meant Fran, the dreaded Fran was the WOD!!!  Thankfully now it is just a picture of Jason feeling that same fear and doesn't necessarily mean Fran is on my table for today! 

However if you click on the picture today it will take you to a short video of Jason giving tips to the athletes competing in Fight Gone Bad that was held at the USS Kidd in Baton Rouge, LA this year, 2010!

This year was an amazing year for me, I was able to do the Women's Rx for the first time, even if I did have to do step ups for the box jumps!  I still don't know what my official overall score was, but in counting my reps from the video my score looks to be 172.  Not the 178 I was hoping for but not bad at all for the amount of time I have been spending in the gym lately!  The top female competitor in the Rx division was 265.

Below are the videos of my three rounds.  A big thank you to Don for shooting the video for me!  I really need to shoot video of myself more often, it really does help you focus on your form!

Basic O-Lifting Rules
By Bacon and Barbells, I really do love these guys!  They have amazing posts!

Know your Farmer!
Once I get off my butt and get this done I will have a local connection for grass fed beef.  Not positive about the yummy-ness of the beef yet, but I trust Jordan Watts at Primal Performance who turned me on to this local source!  If you go looking you can find just about everything local! 

Crossfit Unlimited Wins!
Congrats to CFU for Winning the Best Workout in Milpitas!  Apparently Coach Austin didn't even know they were in the running!  Congrats to Coach Austin for running an amazing box!

The Beatdown by Likuidelite
A new monthly workout challenge with PRIZES!!!

Crossfit South Bay Programming the Met-Con
A good article about what to consider when programming Met-Con's

Dutch Lowry talks about keeping clients interested
Dutch's take on sustainability of Crossfit Gyms! 

Lifting with a Division 1 Football Team
Very inspirational article about Bacon and Barbells author's little sister, who lifts with a Division 1 Football Team!  Kick Ass!!

Muscle Up Progression Video
At the bottom of this post is a cool video on muscle up progressions! 

Starrett talks about Spealler's Junk
OK, that isn't all he talks about, but as a woman I kind of got sidetracked at that moment!

Shoulder Mobility - My GOAT
Had to post this just because my shoulder is a problem, and something I am always working on improving!  Not that I don't have other goats, but the shoulder is the one I stress about the most consistently!

Burpee Variations
This one comes from The Clothes Make the Girl, it is a long video and I hope and pray Coach Charles never, never, never sees this...cause if he does my life will never be the same again!

Zercher Squat
I must try this!!  The bottom of my squat is my weakest point, and something I really, really want to improve!

Strong is the New Skinny
Holy Crap!!  This has taken the Crossfit FB community by storm!!  If you haven't read the blog that started it all, here it is!

Research Scientist
I am sure you are looking at this like, what the hell, this isn't about Crossfit.  I beg to differ, every Crossfitter is a research scientist, the object you are studying is your own body!

Sugru
A cool tool!!!  Fimo clay only actually useful around the house!

Enjoy your Labor Day Weekend Holiday!!

Hyperbole And a Half
This is a cute blog I found through The Clothes Make the Girl's blog!  Just a short narrative about how not to live your life, or if you choose to live your life that way...just be aware of the consequences!

Sunset Magazine: Rabbit's Foot Meadery Review
Rabbit's Foot Meadery is in Sunnyvale, CA.  I was introduced to their deadly Black Cherry Cyser by my roommate.  Thank goodness he was driving, this stuff is around 8% alcohol and tastes like a cherry soda!  It goes down easy!  Probably why the unofficial name for it is LPR (Liquid Pantie Remover)!  If you are lucky enough to live in CA or other state they can ship to, order some up, you won't be disappointed!

Sex Sex Sexy Time
A great blog article about the benefits of sex (WIN!), and they of course since it is a Crossfit blog they describe the benefits of Crossfit on your sex life (EPIC WIN!).

Smashing Magazine
Another find from The Clothes Make the Girl's blog.  Some absolutely amazing photographs!  Enjoy!

Peak Season Map
A map from epicurious which shows you what veggies are in season for your state and then if available shows cooking tips and recipes!  Very sweet site.

Wild Gorilla Girl
My weekly fix of beautiful Crossfit Men!