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02.16.2010-Tuesday-Day 2

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L-sits on the rings: 10 second holds, 5 rounds

 


"Melanie"

RSCF pics 150 RSCF pics 1214 RSCF pics 1215

3 rounds for time of:

13 pull-ups

13 deadlifts – 155# (95#)

13 power cleans – 155# (95#)

13 box jumps

 

Today is Melanie's birthday.  In April, Melanie (and Randy) will have been with us for one year.  In that time, we have seen consistent progress and transformation.  Melanie has overcome the fear of the box jump, she has embraced the barbell, she has re-accepted the rower… and most recently, she has finally taken control of the kipping pull-up & double unders!  A former competitive rower at the college level, Melanie is no stranger to hard work, and she exudes the will to succeed.  It is rather impressive, and visibly contagious!  You are an awesome representative of the RedShed women, Melanie.  We hope you enjoy your special day!


DAY 44 of burpee/d-u challenge


crossfit.com

RSCF pics 1212 RSCF pics 1210

0 thoughts on “02.16.2010-Tuesday-Day 2”

  7. J9

    Happy Birthday!
    Pull-ups and box jumps honoring the fact that you have conquered both. Heavy power cleans to celebrate the hole in the wall!
    Enjoy it, it is a good one!

  8. J9

    Happy Birthday!
    Pull-ups and box jumps honoring the fact that you have conquered both. Heavy power cleans to celebrate the hole in the wall!
    Enjoy it, it is a good one!

  9. J9

    Happy Birthday!
    Pull-ups and box jumps honoring the fact that you have conquered both. Heavy power cleans to celebrate the hole in the wall!
    Enjoy it, it is a good one!

  10. J9

    Happy Birthday!
    Pull-ups and box jumps honoring the fact that you have conquered both. Heavy power cleans to celebrate the hole in the wall!
    Enjoy it, it is a good one!

  11. J9

    Happy Birthday!
    Pull-ups and box jumps honoring the fact that you have conquered both. Heavy power cleans to celebrate the hole in the wall!
    Enjoy it, it is a good one!

  12. J9

    Happy Birthday!
    Pull-ups and box jumps honoring the fact that you have conquered both. Heavy power cleans to celebrate the hole in the wall!
    Enjoy it, it is a good one!

  67. Kat

    CKL, Sure are – and in 1 piece miraculously.
    It was rough as far as vacations go and Mel’s WOD was rough to return to this morning.
    I don’t recommend the Caribbean Cruise line nor do I recommend taking so much time off from the Shed.
    We are very happy to be back.

  68. Kat

    CKL, Sure are – and in 1 piece miraculously.
    It was rough as far as vacations go and Mel’s WOD was rough to return to this morning.
    I don’t recommend the Caribbean Cruise line nor do I recommend taking so much time off from the Shed.
    We are very happy to be back.

  69. Kat

    CKL, Sure are – and in 1 piece miraculously.
    It was rough as far as vacations go and Mel’s WOD was rough to return to this morning.
    I don’t recommend the Caribbean Cruise line nor do I recommend taking so much time off from the Shed.
    We are very happy to be back.

  70. Kat

    CKL, Sure are – and in 1 piece miraculously.
    It was rough as far as vacations go and Mel’s WOD was rough to return to this morning.
    I don’t recommend the Caribbean Cruise line nor do I recommend taking so much time off from the Shed.
    We are very happy to be back.

  71. Kat

    CKL, Sure are – and in 1 piece miraculously.
    It was rough as far as vacations go and Mel’s WOD was rough to return to this morning.
    I don’t recommend the Caribbean Cruise line nor do I recommend taking so much time off from the Shed.
    We are very happy to be back.

  72. Kat

    CKL, Sure are – and in 1 piece miraculously.
    It was rough as far as vacations go and Mel’s WOD was rough to return to this morning.
    I don’t recommend the Caribbean Cruise line nor do I recommend taking so much time off from the Shed.
    We are very happy to be back.

  79. SvW

    Happy Birthday Melanie!
    Kat, Mad props from Sena and I doing Kelly on the road! We had the unfortunate pleasure of doing Kelly in Montreal last winter with a row in place of the run.
    I can’t say for sure that it was more difficult that way, although the evidence would say YES, but its a brutal workout any way you cut it.
    Unless you are as bad a dude as The Sensei, because aint no Kelly taking him out!

  80. SvW

    Happy Birthday Melanie!
    Kat, Mad props from Sena and I doing Kelly on the road! We had the unfortunate pleasure of doing Kelly in Montreal last winter with a row in place of the run.
    I can’t say for sure that it was more difficult that way, although the evidence would say YES, but its a brutal workout any way you cut it.
    Unless you are as bad a dude as The Sensei, because aint no Kelly taking him out!

  81. SvW

    Happy Birthday Melanie!
    Kat, Mad props from Sena and I doing Kelly on the road! We had the unfortunate pleasure of doing Kelly in Montreal last winter with a row in place of the run.
    I can’t say for sure that it was more difficult that way, although the evidence would say YES, but its a brutal workout any way you cut it.
    Unless you are as bad a dude as The Sensei, because aint no Kelly taking him out!

  82. SvW

    Happy Birthday Melanie!
    Kat, Mad props from Sena and I doing Kelly on the road! We had the unfortunate pleasure of doing Kelly in Montreal last winter with a row in place of the run.
    I can’t say for sure that it was more difficult that way, although the evidence would say YES, but its a brutal workout any way you cut it.
    Unless you are as bad a dude as The Sensei, because aint no Kelly taking him out!

  83. SvW

    Happy Birthday Melanie!
    Kat, Mad props from Sena and I doing Kelly on the road! We had the unfortunate pleasure of doing Kelly in Montreal last winter with a row in place of the run.
    I can’t say for sure that it was more difficult that way, although the evidence would say YES, but its a brutal workout any way you cut it.
    Unless you are as bad a dude as The Sensei, because aint no Kelly taking him out!

  84. SvW

    Happy Birthday Melanie!
    Kat, Mad props from Sena and I doing Kelly on the road! We had the unfortunate pleasure of doing Kelly in Montreal last winter with a row in place of the run.
    I can’t say for sure that it was more difficult that way, although the evidence would say YES, but its a brutal workout any way you cut it.
    Unless you are as bad a dude as The Sensei, because aint no Kelly taking him out!

  91. Kat

    SvW – Right on! That Sensei is something else. LOl!
    I’m trying to talk him into the Tough Mudder with you guys. I think he would love it.
    Props to you and Sena for hitting Kelly too! I don’t even want to imagine it with rowing…the thought makes me nauseous.
    The upshot was that we (women) used a 14lb Med ball instead of a 16 AND the men had to use a 24 inch box for their jumps. Either way, it was the running that shattered me.

  92. Kat

    SvW – Right on! That Sensei is something else. LOl!
    I’m trying to talk him into the Tough Mudder with you guys. I think he would love it.
    Props to you and Sena for hitting Kelly too! I don’t even want to imagine it with rowing…the thought makes me nauseous.
    The upshot was that we (women) used a 14lb Med ball instead of a 16 AND the men had to use a 24 inch box for their jumps. Either way, it was the running that shattered me.

  93. Kat

    SvW – Right on! That Sensei is something else. LOl!
    I’m trying to talk him into the Tough Mudder with you guys. I think he would love it.
    Props to you and Sena for hitting Kelly too! I don’t even want to imagine it with rowing…the thought makes me nauseous.
    The upshot was that we (women) used a 14lb Med ball instead of a 16 AND the men had to use a 24 inch box for their jumps. Either way, it was the running that shattered me.

  94. Kat

    SvW – Right on! That Sensei is something else. LOl!
    I’m trying to talk him into the Tough Mudder with you guys. I think he would love it.
    Props to you and Sena for hitting Kelly too! I don’t even want to imagine it with rowing…the thought makes me nauseous.
    The upshot was that we (women) used a 14lb Med ball instead of a 16 AND the men had to use a 24 inch box for their jumps. Either way, it was the running that shattered me.

  95. Kat

    SvW – Right on! That Sensei is something else. LOl!
    I’m trying to talk him into the Tough Mudder with you guys. I think he would love it.
    Props to you and Sena for hitting Kelly too! I don’t even want to imagine it with rowing…the thought makes me nauseous.
    The upshot was that we (women) used a 14lb Med ball instead of a 16 AND the men had to use a 24 inch box for their jumps. Either way, it was the running that shattered me.

  96. Kat

    SvW – Right on! That Sensei is something else. LOl!
    I’m trying to talk him into the Tough Mudder with you guys. I think he would love it.
    Props to you and Sena for hitting Kelly too! I don’t even want to imagine it with rowing…the thought makes me nauseous.
    The upshot was that we (women) used a 14lb Med ball instead of a 16 AND the men had to use a 24 inch box for their jumps. Either way, it was the running that shattered me.

  109. Melanie

    Wow- thank you everyone for the birthday wishes and the kind words. It has been a great year at the Shed- my fitness level has improved drastically and I have met some great people and made some great friends. I am looking forward to another year with everyone.

  110. Melanie

    Wow- thank you everyone for the birthday wishes and the kind words. It has been a great year at the Shed- my fitness level has improved drastically and I have met some great people and made some great friends. I am looking forward to another year with everyone.

  111. Melanie

    Wow- thank you everyone for the birthday wishes and the kind words. It has been a great year at the Shed- my fitness level has improved drastically and I have met some great people and made some great friends. I am looking forward to another year with everyone.

  112. Melanie

    Wow- thank you everyone for the birthday wishes and the kind words. It has been a great year at the Shed- my fitness level has improved drastically and I have met some great people and made some great friends. I am looking forward to another year with everyone.

  113. Melanie

    Wow- thank you everyone for the birthday wishes and the kind words. It has been a great year at the Shed- my fitness level has improved drastically and I have met some great people and made some great friends. I am looking forward to another year with everyone.

  114. Melanie

    Wow- thank you everyone for the birthday wishes and the kind words. It has been a great year at the Shed- my fitness level has improved drastically and I have met some great people and made some great friends. I am looking forward to another year with everyone.

  115. J9 (not a fan of KELLY)

    Kat and Matt-
    LOVE the CF Affliction T. Will add it to my CF T collection! Thank You.
    I did SHOELESS KELLY this past Saturday in honor of your visit to CF Affliction.
    10 rounds:
    15 wall ball (16#)
    15 box jump
    I was yearning for a running break in there somewhere…those that did it back in May know how much fun it was.
    KELLY in any form is just a bad *ss WOD.

  116. J9 (not a fan of KELLY)

    Kat and Matt-
    LOVE the CF Affliction T. Will add it to my CF T collection! Thank You.
    I did SHOELESS KELLY this past Saturday in honor of your visit to CF Affliction.
    10 rounds:
    15 wall ball (16#)
    15 box jump
    I was yearning for a running break in there somewhere…those that did it back in May know how much fun it was.
    KELLY in any form is just a bad *ss WOD.

  117. J9 (not a fan of KELLY)

    Kat and Matt-
    LOVE the CF Affliction T. Will add it to my CF T collection! Thank You.
    I did SHOELESS KELLY this past Saturday in honor of your visit to CF Affliction.
    10 rounds:
    15 wall ball (16#)
    15 box jump
    I was yearning for a running break in there somewhere…those that did it back in May know how much fun it was.
    KELLY in any form is just a bad *ss WOD.

  118. J9 (not a fan of KELLY)

    Kat and Matt-
    LOVE the CF Affliction T. Will add it to my CF T collection! Thank You.
    I did SHOELESS KELLY this past Saturday in honor of your visit to CF Affliction.
    10 rounds:
    15 wall ball (16#)
    15 box jump
    I was yearning for a running break in there somewhere…those that did it back in May know how much fun it was.
    KELLY in any form is just a bad *ss WOD.

  119. J9 (not a fan of KELLY)

    Kat and Matt-
    LOVE the CF Affliction T. Will add it to my CF T collection! Thank You.
    I did SHOELESS KELLY this past Saturday in honor of your visit to CF Affliction.
    10 rounds:
    15 wall ball (16#)
    15 box jump
    I was yearning for a running break in there somewhere…those that did it back in May know how much fun it was.
    KELLY in any form is just a bad *ss WOD.

  120. J9 (not a fan of KELLY)

    Kat and Matt-
    LOVE the CF Affliction T. Will add it to my CF T collection! Thank You.
    I did SHOELESS KELLY this past Saturday in honor of your visit to CF Affliction.
    10 rounds:
    15 wall ball (16#)
    15 box jump
    I was yearning for a running break in there somewhere…those that did it back in May know how much fun it was.
    KELLY in any form is just a bad *ss WOD.

  121. Kat

    Glad you like the T J9 – I got myself one too, wore it this morning. BTW – I wore my Shed shirt to Affliction – had to shed it after the 1st round of Kelly, and got LOTS of compliments on the saying on the back.
    I have to know…why is it called “Shoeless”? Do you do the WOD barefoot???
    As I was struggling with Kelly in Florida, I was actually saying my mental thank yous that it wasn’t at the Shed….only because I KNOW it would be even more challenging – Florida is REALLY flat. 500 meters in Florida in cool weather has to be easier than hilly NJ in any weather.
    McCoy – No flippin way….I could barely run 5 rounds of 500 meters, there is no way I could do that crazy run!

  122. Kat

    Glad you like the T J9 – I got myself one too, wore it this morning. BTW – I wore my Shed shirt to Affliction – had to shed it after the 1st round of Kelly, and got LOTS of compliments on the saying on the back.
    I have to know…why is it called “Shoeless”? Do you do the WOD barefoot???
    As I was struggling with Kelly in Florida, I was actually saying my mental thank yous that it wasn’t at the Shed….only because I KNOW it would be even more challenging – Florida is REALLY flat. 500 meters in Florida in cool weather has to be easier than hilly NJ in any weather.
    McCoy – No flippin way….I could barely run 5 rounds of 500 meters, there is no way I could do that crazy run!

  123. Kat

    Glad you like the T J9 – I got myself one too, wore it this morning. BTW – I wore my Shed shirt to Affliction – had to shed it after the 1st round of Kelly, and got LOTS of compliments on the saying on the back.
    I have to know…why is it called “Shoeless”? Do you do the WOD barefoot???
    As I was struggling with Kelly in Florida, I was actually saying my mental thank yous that it wasn’t at the Shed….only because I KNOW it would be even more challenging – Florida is REALLY flat. 500 meters in Florida in cool weather has to be easier than hilly NJ in any weather.
    McCoy – No flippin way….I could barely run 5 rounds of 500 meters, there is no way I could do that crazy run!

  124. Kat

    Glad you like the T J9 – I got myself one too, wore it this morning. BTW – I wore my Shed shirt to Affliction – had to shed it after the 1st round of Kelly, and got LOTS of compliments on the saying on the back.
    I have to know…why is it called “Shoeless”? Do you do the WOD barefoot???
    As I was struggling with Kelly in Florida, I was actually saying my mental thank yous that it wasn’t at the Shed….only because I KNOW it would be even more challenging – Florida is REALLY flat. 500 meters in Florida in cool weather has to be easier than hilly NJ in any weather.
    McCoy – No flippin way….I could barely run 5 rounds of 500 meters, there is no way I could do that crazy run!

  125. Kat

    Glad you like the T J9 – I got myself one too, wore it this morning. BTW – I wore my Shed shirt to Affliction – had to shed it after the 1st round of Kelly, and got LOTS of compliments on the saying on the back.
    I have to know…why is it called “Shoeless”? Do you do the WOD barefoot???
    As I was struggling with Kelly in Florida, I was actually saying my mental thank yous that it wasn’t at the Shed….only because I KNOW it would be even more challenging – Florida is REALLY flat. 500 meters in Florida in cool weather has to be easier than hilly NJ in any weather.
    McCoy – No flippin way….I could barely run 5 rounds of 500 meters, there is no way I could do that crazy run!

  126. Kat

    Glad you like the T J9 – I got myself one too, wore it this morning. BTW – I wore my Shed shirt to Affliction – had to shed it after the 1st round of Kelly, and got LOTS of compliments on the saying on the back.
    I have to know…why is it called “Shoeless”? Do you do the WOD barefoot???
    As I was struggling with Kelly in Florida, I was actually saying my mental thank yous that it wasn’t at the Shed….only because I KNOW it would be even more challenging – Florida is REALLY flat. 500 meters in Florida in cool weather has to be easier than hilly NJ in any weather.
    McCoy – No flippin way….I could barely run 5 rounds of 500 meters, there is no way I could do that crazy run!

  127. Pat

    “Melanie” modified:
    Sena-11:07, apu, 75#
    Diane-9:58, jpu, 55#
    BOC-17:34, jpu, 135#
    Karen-13:45, 75#
    Diet Pepsi-12:17, 115#
    Adriana-10:57, jpu, 45#, step-ups
    CKL-10:32, jpu, 45#
    Alex-6:45, ring rows, 225#dl, 95#pc, wearing 10# vest
    McCoy-19:06, 135#
    Shannon-11:17, jpu, 55#
    Ro-12:33, jpu, 75#
    Cheryl-10:09, jpu, 85#
    “Melanie” rx’d:
    Janine-10:38
    Brendan-13:04
    SvW-13:01
    Pat-14:05
    Kevin-10:15
    Kat-17:38
    Randy-13:54
    Matt-1?:??
    Deb-11:12
    Cam-17:20
    Melanie-13:16
    Charlie-10:28
    Lisa-Day 1 (stats there)

  128. Pat

    “Melanie” modified:
    Sena-11:07, apu, 75#
    Diane-9:58, jpu, 55#
    BOC-17:34, jpu, 135#
    Karen-13:45, 75#
    Diet Pepsi-12:17, 115#
    Adriana-10:57, jpu, 45#, step-ups
    CKL-10:32, jpu, 45#
    Alex-6:45, ring rows, 225#dl, 95#pc, wearing 10# vest
    McCoy-19:06, 135#
    Shannon-11:17, jpu, 55#
    Ro-12:33, jpu, 75#
    Cheryl-10:09, jpu, 85#
    “Melanie” rx’d:
    Janine-10:38
    Brendan-13:04
    SvW-13:01
    Pat-14:05
    Kevin-10:15
    Kat-17:38
    Randy-13:54
    Matt-1?:??
    Deb-11:12
    Cam-17:20
    Melanie-13:16
    Charlie-10:28
    Lisa-Day 1 (stats there)

  129. Pat

    “Melanie” modified:
    Sena-11:07, apu, 75#
    Diane-9:58, jpu, 55#
    BOC-17:34, jpu, 135#
    Karen-13:45, 75#
    Diet Pepsi-12:17, 115#
    Adriana-10:57, jpu, 45#, step-ups
    CKL-10:32, jpu, 45#
    Alex-6:45, ring rows, 225#dl, 95#pc, wearing 10# vest
    McCoy-19:06, 135#
    Shannon-11:17, jpu, 55#
    Ro-12:33, jpu, 75#
    Cheryl-10:09, jpu, 85#
    “Melanie” rx’d:
    Janine-10:38
    Brendan-13:04
    SvW-13:01
    Pat-14:05
    Kevin-10:15
    Kat-17:38
    Randy-13:54
    Matt-1?:??
    Deb-11:12
    Cam-17:20
    Melanie-13:16
    Charlie-10:28
    Lisa-Day 1 (stats there)

  130. Pat

    “Melanie” modified:
    Sena-11:07, apu, 75#
    Diane-9:58, jpu, 55#
    BOC-17:34, jpu, 135#
    Karen-13:45, 75#
    Diet Pepsi-12:17, 115#
    Adriana-10:57, jpu, 45#, step-ups
    CKL-10:32, jpu, 45#
    Alex-6:45, ring rows, 225#dl, 95#pc, wearing 10# vest
    McCoy-19:06, 135#
    Shannon-11:17, jpu, 55#
    Ro-12:33, jpu, 75#
    Cheryl-10:09, jpu, 85#
    “Melanie” rx’d:
    Janine-10:38
    Brendan-13:04
    SvW-13:01
    Pat-14:05
    Kevin-10:15
    Kat-17:38
    Randy-13:54
    Matt-1?:??
    Deb-11:12
    Cam-17:20
    Melanie-13:16
    Charlie-10:28
    Lisa-Day 1 (stats there)

  131. Pat

    “Melanie” modified:
    Sena-11:07, apu, 75#
    Diane-9:58, jpu, 55#
    BOC-17:34, jpu, 135#
    Karen-13:45, 75#
    Diet Pepsi-12:17, 115#
    Adriana-10:57, jpu, 45#, step-ups
    CKL-10:32, jpu, 45#
    Alex-6:45, ring rows, 225#dl, 95#pc, wearing 10# vest
    McCoy-19:06, 135#
    Shannon-11:17, jpu, 55#
    Ro-12:33, jpu, 75#
    Cheryl-10:09, jpu, 85#
    “Melanie” rx’d:
    Janine-10:38
    Brendan-13:04
    SvW-13:01
    Pat-14:05
    Kevin-10:15
    Kat-17:38
    Randy-13:54
    Matt-1?:??
    Deb-11:12
    Cam-17:20
    Melanie-13:16
    Charlie-10:28
    Lisa-Day 1 (stats there)

  132. Pat

    “Melanie” modified:
    Sena-11:07, apu, 75#
    Diane-9:58, jpu, 55#
    BOC-17:34, jpu, 135#
    Karen-13:45, 75#
    Diet Pepsi-12:17, 115#
    Adriana-10:57, jpu, 45#, step-ups
    CKL-10:32, jpu, 45#
    Alex-6:45, ring rows, 225#dl, 95#pc, wearing 10# vest
    McCoy-19:06, 135#
    Shannon-11:17, jpu, 55#
    Ro-12:33, jpu, 75#
    Cheryl-10:09, jpu, 85#
    “Melanie” rx’d:
    Janine-10:38
    Brendan-13:04
    SvW-13:01
    Pat-14:05
    Kevin-10:15
    Kat-17:38
    Randy-13:54
    Matt-1?:??
    Deb-11:12
    Cam-17:20
    Melanie-13:16
    Charlie-10:28
    Lisa-Day 1 (stats there)

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