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0 thoughts on “01.20.2010-Wednesday-Day 3”

  1. J9

    Pete says…
    More and more burpees!
    On the mainsite today – burpee backflips and 100 burpee pull-ups.
    BF-
    Did you get an email about the early bird registration for the Leprechaun Leap 5K?
    This was the race that started it all last year and one of the few that I ran with you.

  2. J9

    Pete says…
    More and more burpees!
    On the mainsite today – burpee backflips and 100 burpee pull-ups.
    BF-
    Did you get an email about the early bird registration for the Leprechaun Leap 5K?
    This was the race that started it all last year and one of the few that I ran with you.

  3. J9

    Pete says…
    More and more burpees!
    On the mainsite today – burpee backflips and 100 burpee pull-ups.
    BF-
    Did you get an email about the early bird registration for the Leprechaun Leap 5K?
    This was the race that started it all last year and one of the few that I ran with you.

  4. J9

    Pete says…
    More and more burpees!
    On the mainsite today – burpee backflips and 100 burpee pull-ups.
    BF-
    Did you get an email about the early bird registration for the Leprechaun Leap 5K?
    This was the race that started it all last year and one of the few that I ran with you.

  5. J9

    Pete says…
    More and more burpees!
    On the mainsite today – burpee backflips and 100 burpee pull-ups.
    BF-
    Did you get an email about the early bird registration for the Leprechaun Leap 5K?
    This was the race that started it all last year and one of the few that I ran with you.

  6. J9

    Pete says…
    More and more burpees!
    On the mainsite today – burpee backflips and 100 burpee pull-ups.
    BF-
    Did you get an email about the early bird registration for the Leprechaun Leap 5K?
    This was the race that started it all last year and one of the few that I ran with you.

  25. Brian

    trail running is a good way to get ready for a 5k. Let me know if anyone wants to go. I’m back running, since my leg feels better.
    J9
    I’m all about running the Leprechaun Leap 5K.

  26. Brian

    trail running is a good way to get ready for a 5k. Let me know if anyone wants to go. I’m back running, since my leg feels better.
    J9
    I’m all about running the Leprechaun Leap 5K.

  27. Brian

    trail running is a good way to get ready for a 5k. Let me know if anyone wants to go. I’m back running, since my leg feels better.
    J9
    I’m all about running the Leprechaun Leap 5K.

  28. Brian

    trail running is a good way to get ready for a 5k. Let me know if anyone wants to go. I’m back running, since my leg feels better.
    J9
    I’m all about running the Leprechaun Leap 5K.

  29. Brian

    trail running is a good way to get ready for a 5k. Let me know if anyone wants to go. I’m back running, since my leg feels better.
    J9
    I’m all about running the Leprechaun Leap 5K.

  30. Brian

    trail running is a good way to get ready for a 5k. Let me know if anyone wants to go. I’m back running, since my leg feels better.
    J9
    I’m all about running the Leprechaun Leap 5K.

  37. Pat

    Confusion elimination time:
    Today’s WOD…
    For time:
    Row 250m
    Then do 5 rounds of “Cindy”
    Row 250m
    Then do another 5 rounds of “Cindy”
    Row 250m
    Then do 5 rounds of “Cindy” again… and yell “time!” when you’re done.
    A total of 750 meters and 15 rounds of “Cindy”

  38. Pat

    Confusion elimination time:
    Today’s WOD…
    For time:
    Row 250m
    Then do 5 rounds of “Cindy”
    Row 250m
    Then do another 5 rounds of “Cindy”
    Row 250m
    Then do 5 rounds of “Cindy” again… and yell “time!” when you’re done.
    A total of 750 meters and 15 rounds of “Cindy”

  39. Pat

    Confusion elimination time:
    Today’s WOD…
    For time:
    Row 250m
    Then do 5 rounds of “Cindy”
    Row 250m
    Then do another 5 rounds of “Cindy”
    Row 250m
    Then do 5 rounds of “Cindy” again… and yell “time!” when you’re done.
    A total of 750 meters and 15 rounds of “Cindy”

  40. Pat

    Confusion elimination time:
    Today’s WOD…
    For time:
    Row 250m
    Then do 5 rounds of “Cindy”
    Row 250m
    Then do another 5 rounds of “Cindy”
    Row 250m
    Then do 5 rounds of “Cindy” again… and yell “time!” when you’re done.
    A total of 750 meters and 15 rounds of “Cindy”

  41. Pat

    Confusion elimination time:
    Today’s WOD…
    For time:
    Row 250m
    Then do 5 rounds of “Cindy”
    Row 250m
    Then do another 5 rounds of “Cindy”
    Row 250m
    Then do 5 rounds of “Cindy” again… and yell “time!” when you’re done.
    A total of 750 meters and 15 rounds of “Cindy”

  42. Pat

    Confusion elimination time:
    Today’s WOD…
    For time:
    Row 250m
    Then do 5 rounds of “Cindy”
    Row 250m
    Then do another 5 rounds of “Cindy”
    Row 250m
    Then do 5 rounds of “Cindy” again… and yell “time!” when you’re done.
    A total of 750 meters and 15 rounds of “Cindy”

  61. J9

    BF-
    I emailed you the link and we’ll post the details on the race and the registration form soon.
    If you clear a spot for me again at the front of the pack, I will tow you along for 3.1 miles. Anything to get you back out there running!
    Re-live BF is his running glory with some pics of that race….
    https://www.redshedcrossfit.com/photos/009703222009/index.html
    ________________________________
    13th ANNUAL LEPRECHAUN LEAP 5K CHARITY RUN
    SUNDAY, MARCH 14th, 2010
    Course: International Trade Center; Flat, fast, mile clocks & water stop
    Start Time: 1:00pm – Event is RAIN, SNOW OR SHINE!
    Registration: http://www.ITCAevents.org OR utilize the paper registration form
    Entry Fees:
    Early Bird Pre-registration by March 5th: $20 Open / $18 USATF / $15 ITCA Member
    March 5th – 12th : $22 Open / $20 USATF / $19 ITCA Member
    Onsite/Event Day: $25 for all
    T-shirts: Guaranteed to all pre-registrants ONLY!
    Awards: 1st, 2nd, 3rd, Overall and Age Groups (male & female): 14 & under; 15-19; 20-29; 30-39; 40- 49; 50-59; 60-69; 70+ No duplicate awards!
    Prizes for best St. Patrick’s Day costumes!
    Proceeds to benefit the Picatinny Arsenal Unit Fund

  62. J9

    BF-
    I emailed you the link and we’ll post the details on the race and the registration form soon.
    If you clear a spot for me again at the front of the pack, I will tow you along for 3.1 miles. Anything to get you back out there running!
    Re-live BF is his running glory with some pics of that race….
    https://www.redshedcrossfit.com/photos/009703222009/index.html
    ________________________________
    13th ANNUAL LEPRECHAUN LEAP 5K CHARITY RUN
    SUNDAY, MARCH 14th, 2010
    Course: International Trade Center; Flat, fast, mile clocks & water stop
    Start Time: 1:00pm – Event is RAIN, SNOW OR SHINE!
    Registration: http://www.ITCAevents.org OR utilize the paper registration form
    Entry Fees:
    Early Bird Pre-registration by March 5th: $20 Open / $18 USATF / $15 ITCA Member
    March 5th – 12th : $22 Open / $20 USATF / $19 ITCA Member
    Onsite/Event Day: $25 for all
    T-shirts: Guaranteed to all pre-registrants ONLY!
    Awards: 1st, 2nd, 3rd, Overall and Age Groups (male & female): 14 & under; 15-19; 20-29; 30-39; 40- 49; 50-59; 60-69; 70+ No duplicate awards!
    Prizes for best St. Patrick’s Day costumes!
    Proceeds to benefit the Picatinny Arsenal Unit Fund

  63. J9

    BF-
    I emailed you the link and we’ll post the details on the race and the registration form soon.
    If you clear a spot for me again at the front of the pack, I will tow you along for 3.1 miles. Anything to get you back out there running!
    Re-live BF is his running glory with some pics of that race….
    https://www.redshedcrossfit.com/photos/009703222009/index.html
    ________________________________
    13th ANNUAL LEPRECHAUN LEAP 5K CHARITY RUN
    SUNDAY, MARCH 14th, 2010
    Course: International Trade Center; Flat, fast, mile clocks & water stop
    Start Time: 1:00pm – Event is RAIN, SNOW OR SHINE!
    Registration: http://www.ITCAevents.org OR utilize the paper registration form
    Entry Fees:
    Early Bird Pre-registration by March 5th: $20 Open / $18 USATF / $15 ITCA Member
    March 5th – 12th : $22 Open / $20 USATF / $19 ITCA Member
    Onsite/Event Day: $25 for all
    T-shirts: Guaranteed to all pre-registrants ONLY!
    Awards: 1st, 2nd, 3rd, Overall and Age Groups (male & female): 14 & under; 15-19; 20-29; 30-39; 40- 49; 50-59; 60-69; 70+ No duplicate awards!
    Prizes for best St. Patrick’s Day costumes!
    Proceeds to benefit the Picatinny Arsenal Unit Fund

  64. J9

    BF-
    I emailed you the link and we’ll post the details on the race and the registration form soon.
    If you clear a spot for me again at the front of the pack, I will tow you along for 3.1 miles. Anything to get you back out there running!
    Re-live BF is his running glory with some pics of that race….
    https://www.redshedcrossfit.com/photos/009703222009/index.html
    ________________________________
    13th ANNUAL LEPRECHAUN LEAP 5K CHARITY RUN
    SUNDAY, MARCH 14th, 2010
    Course: International Trade Center; Flat, fast, mile clocks & water stop
    Start Time: 1:00pm – Event is RAIN, SNOW OR SHINE!
    Registration: http://www.ITCAevents.org OR utilize the paper registration form
    Entry Fees:
    Early Bird Pre-registration by March 5th: $20 Open / $18 USATF / $15 ITCA Member
    March 5th – 12th : $22 Open / $20 USATF / $19 ITCA Member
    Onsite/Event Day: $25 for all
    T-shirts: Guaranteed to all pre-registrants ONLY!
    Awards: 1st, 2nd, 3rd, Overall and Age Groups (male & female): 14 & under; 15-19; 20-29; 30-39; 40- 49; 50-59; 60-69; 70+ No duplicate awards!
    Prizes for best St. Patrick’s Day costumes!
    Proceeds to benefit the Picatinny Arsenal Unit Fund

  65. J9

    BF-
    I emailed you the link and we’ll post the details on the race and the registration form soon.
    If you clear a spot for me again at the front of the pack, I will tow you along for 3.1 miles. Anything to get you back out there running!
    Re-live BF is his running glory with some pics of that race….
    https://www.redshedcrossfit.com/photos/009703222009/index.html
    ________________________________
    13th ANNUAL LEPRECHAUN LEAP 5K CHARITY RUN
    SUNDAY, MARCH 14th, 2010
    Course: International Trade Center; Flat, fast, mile clocks & water stop
    Start Time: 1:00pm – Event is RAIN, SNOW OR SHINE!
    Registration: http://www.ITCAevents.org OR utilize the paper registration form
    Entry Fees:
    Early Bird Pre-registration by March 5th: $20 Open / $18 USATF / $15 ITCA Member
    March 5th – 12th : $22 Open / $20 USATF / $19 ITCA Member
    Onsite/Event Day: $25 for all
    T-shirts: Guaranteed to all pre-registrants ONLY!
    Awards: 1st, 2nd, 3rd, Overall and Age Groups (male & female): 14 & under; 15-19; 20-29; 30-39; 40- 49; 50-59; 60-69; 70+ No duplicate awards!
    Prizes for best St. Patrick’s Day costumes!
    Proceeds to benefit the Picatinny Arsenal Unit Fund

  66. J9

    BF-
    I emailed you the link and we’ll post the details on the race and the registration form soon.
    If you clear a spot for me again at the front of the pack, I will tow you along for 3.1 miles. Anything to get you back out there running!
    Re-live BF is his running glory with some pics of that race….
    https://www.redshedcrossfit.com/photos/009703222009/index.html
    ________________________________
    13th ANNUAL LEPRECHAUN LEAP 5K CHARITY RUN
    SUNDAY, MARCH 14th, 2010
    Course: International Trade Center; Flat, fast, mile clocks & water stop
    Start Time: 1:00pm – Event is RAIN, SNOW OR SHINE!
    Registration: http://www.ITCAevents.org OR utilize the paper registration form
    Entry Fees:
    Early Bird Pre-registration by March 5th: $20 Open / $18 USATF / $15 ITCA Member
    March 5th – 12th : $22 Open / $20 USATF / $19 ITCA Member
    Onsite/Event Day: $25 for all
    T-shirts: Guaranteed to all pre-registrants ONLY!
    Awards: 1st, 2nd, 3rd, Overall and Age Groups (male & female): 14 & under; 15-19; 20-29; 30-39; 40- 49; 50-59; 60-69; 70+ No duplicate awards!
    Prizes for best St. Patrick’s Day costumes!
    Proceeds to benefit the Picatinny Arsenal Unit Fund

  67. J9

    BF-
    You actually have a pretty good POSE running form going on in these pics (whether you planned it or not). Look at the #4 that your legs make, with your legs right under your body. A bit of a heel strike though.
    I however, so DO NOT have the technique going on in this race.

  68. J9

    BF-
    You actually have a pretty good POSE running form going on in these pics (whether you planned it or not). Look at the #4 that your legs make, with your legs right under your body. A bit of a heel strike though.
    I however, so DO NOT have the technique going on in this race.

  69. J9

    BF-
    You actually have a pretty good POSE running form going on in these pics (whether you planned it or not). Look at the #4 that your legs make, with your legs right under your body. A bit of a heel strike though.
    I however, so DO NOT have the technique going on in this race.

  70. J9

    BF-
    You actually have a pretty good POSE running form going on in these pics (whether you planned it or not). Look at the #4 that your legs make, with your legs right under your body. A bit of a heel strike though.
    I however, so DO NOT have the technique going on in this race.

  71. J9

    BF-
    You actually have a pretty good POSE running form going on in these pics (whether you planned it or not). Look at the #4 that your legs make, with your legs right under your body. A bit of a heel strike though.
    I however, so DO NOT have the technique going on in this race.

  72. J9

    BF-
    You actually have a pretty good POSE running form going on in these pics (whether you planned it or not). Look at the #4 that your legs make, with your legs right under your body. A bit of a heel strike though.
    I however, so DO NOT have the technique going on in this race.

  79. Pat

    jpu-jumping pull-ups
    mpu-modified push-ups
    apu-assisted pull-ups
    final thruster load/times
    Day 3 modified
    Phil-95#/35:56, jpu
    Diane-60#/20:57, jpu
    BOC-115#(4)/27:13, jpu
    Colleen-40#/25:05, jpu, mpu
    Sena-70#/24:08, jpu
    Shannon-60#/28:06, jpu, mpu
    Cheryl-80#/18:54, jpu
    Lisa-33:06, apu
    Susan-29:38, jpu
    Day 3 rx’d:
    CZ-115#/27:54
    Al-115#/17:00 1 round
    SvW-160#/23:10
    Pat-155(7)/19:29
    Beard-115#/25:51
    Gary-95#/36:55
    Karen-70#/25:39, all kipping pull-ups… way to go Miller!
    VonRon-165#(5)/21:50
    McCoy-25:38
    Randy-135#/21:54
    Deb-95#(5)/25:18
    Cam-105#/30:59
    Charlie-145#(7)/18:34
    Diet Pepsi-105#/16:50, made with real sugar!
    Melanie-95#(5)/39:29, all kipping pull-ups and some new rips… sorry Melanie!
    Alex-135#/12:47, ctb pull-ups
    Janice-80#(7)/21:33
    Scott-135#/16:30
    Kat-80#(4)/18:36

  80. Pat

    jpu-jumping pull-ups
    mpu-modified push-ups
    apu-assisted pull-ups
    final thruster load/times
    Day 3 modified
    Phil-95#/35:56, jpu
    Diane-60#/20:57, jpu
    BOC-115#(4)/27:13, jpu
    Colleen-40#/25:05, jpu, mpu
    Sena-70#/24:08, jpu
    Shannon-60#/28:06, jpu, mpu
    Cheryl-80#/18:54, jpu
    Lisa-33:06, apu
    Susan-29:38, jpu
    Day 3 rx’d:
    CZ-115#/27:54
    Al-115#/17:00 1 round
    SvW-160#/23:10
    Pat-155(7)/19:29
    Beard-115#/25:51
    Gary-95#/36:55
    Karen-70#/25:39, all kipping pull-ups… way to go Miller!
    VonRon-165#(5)/21:50
    McCoy-25:38
    Randy-135#/21:54
    Deb-95#(5)/25:18
    Cam-105#/30:59
    Charlie-145#(7)/18:34
    Diet Pepsi-105#/16:50, made with real sugar!
    Melanie-95#(5)/39:29, all kipping pull-ups and some new rips… sorry Melanie!
    Alex-135#/12:47, ctb pull-ups
    Janice-80#(7)/21:33
    Scott-135#/16:30
    Kat-80#(4)/18:36

  81. Pat

    jpu-jumping pull-ups
    mpu-modified push-ups
    apu-assisted pull-ups
    final thruster load/times
    Day 3 modified
    Phil-95#/35:56, jpu
    Diane-60#/20:57, jpu
    BOC-115#(4)/27:13, jpu
    Colleen-40#/25:05, jpu, mpu
    Sena-70#/24:08, jpu
    Shannon-60#/28:06, jpu, mpu
    Cheryl-80#/18:54, jpu
    Lisa-33:06, apu
    Susan-29:38, jpu
    Day 3 rx’d:
    CZ-115#/27:54
    Al-115#/17:00 1 round
    SvW-160#/23:10
    Pat-155(7)/19:29
    Beard-115#/25:51
    Gary-95#/36:55
    Karen-70#/25:39, all kipping pull-ups… way to go Miller!
    VonRon-165#(5)/21:50
    McCoy-25:38
    Randy-135#/21:54
    Deb-95#(5)/25:18
    Cam-105#/30:59
    Charlie-145#(7)/18:34
    Diet Pepsi-105#/16:50, made with real sugar!
    Melanie-95#(5)/39:29, all kipping pull-ups and some new rips… sorry Melanie!
    Alex-135#/12:47, ctb pull-ups
    Janice-80#(7)/21:33
    Scott-135#/16:30
    Kat-80#(4)/18:36

  82. Pat

    jpu-jumping pull-ups
    mpu-modified push-ups
    apu-assisted pull-ups
    final thruster load/times
    Day 3 modified
    Phil-95#/35:56, jpu
    Diane-60#/20:57, jpu
    BOC-115#(4)/27:13, jpu
    Colleen-40#/25:05, jpu, mpu
    Sena-70#/24:08, jpu
    Shannon-60#/28:06, jpu, mpu
    Cheryl-80#/18:54, jpu
    Lisa-33:06, apu
    Susan-29:38, jpu
    Day 3 rx’d:
    CZ-115#/27:54
    Al-115#/17:00 1 round
    SvW-160#/23:10
    Pat-155(7)/19:29
    Beard-115#/25:51
    Gary-95#/36:55
    Karen-70#/25:39, all kipping pull-ups… way to go Miller!
    VonRon-165#(5)/21:50
    McCoy-25:38
    Randy-135#/21:54
    Deb-95#(5)/25:18
    Cam-105#/30:59
    Charlie-145#(7)/18:34
    Diet Pepsi-105#/16:50, made with real sugar!
    Melanie-95#(5)/39:29, all kipping pull-ups and some new rips… sorry Melanie!
    Alex-135#/12:47, ctb pull-ups
    Janice-80#(7)/21:33
    Scott-135#/16:30
    Kat-80#(4)/18:36

  83. Pat

    jpu-jumping pull-ups
    mpu-modified push-ups
    apu-assisted pull-ups
    final thruster load/times
    Day 3 modified
    Phil-95#/35:56, jpu
    Diane-60#/20:57, jpu
    BOC-115#(4)/27:13, jpu
    Colleen-40#/25:05, jpu, mpu
    Sena-70#/24:08, jpu
    Shannon-60#/28:06, jpu, mpu
    Cheryl-80#/18:54, jpu
    Lisa-33:06, apu
    Susan-29:38, jpu
    Day 3 rx’d:
    CZ-115#/27:54
    Al-115#/17:00 1 round
    SvW-160#/23:10
    Pat-155(7)/19:29
    Beard-115#/25:51
    Gary-95#/36:55
    Karen-70#/25:39, all kipping pull-ups… way to go Miller!
    VonRon-165#(5)/21:50
    McCoy-25:38
    Randy-135#/21:54
    Deb-95#(5)/25:18
    Cam-105#/30:59
    Charlie-145#(7)/18:34
    Diet Pepsi-105#/16:50, made with real sugar!
    Melanie-95#(5)/39:29, all kipping pull-ups and some new rips… sorry Melanie!
    Alex-135#/12:47, ctb pull-ups
    Janice-80#(7)/21:33
    Scott-135#/16:30
    Kat-80#(4)/18:36

  84. Pat

    jpu-jumping pull-ups
    mpu-modified push-ups
    apu-assisted pull-ups
    final thruster load/times
    Day 3 modified
    Phil-95#/35:56, jpu
    Diane-60#/20:57, jpu
    BOC-115#(4)/27:13, jpu
    Colleen-40#/25:05, jpu, mpu
    Sena-70#/24:08, jpu
    Shannon-60#/28:06, jpu, mpu
    Cheryl-80#/18:54, jpu
    Lisa-33:06, apu
    Susan-29:38, jpu
    Day 3 rx’d:
    CZ-115#/27:54
    Al-115#/17:00 1 round
    SvW-160#/23:10
    Pat-155(7)/19:29
    Beard-115#/25:51
    Gary-95#/36:55
    Karen-70#/25:39, all kipping pull-ups… way to go Miller!
    VonRon-165#(5)/21:50
    McCoy-25:38
    Randy-135#/21:54
    Deb-95#(5)/25:18
    Cam-105#/30:59
    Charlie-145#(7)/18:34
    Diet Pepsi-105#/16:50, made with real sugar!
    Melanie-95#(5)/39:29, all kipping pull-ups and some new rips… sorry Melanie!
    Alex-135#/12:47, ctb pull-ups
    Janice-80#(7)/21:33
    Scott-135#/16:30
    Kat-80#(4)/18:36

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