02.20.2010-Saturday-Day 5

Learning the muscle-up video in the CFJ.

Learning the muscle-up video in the CFJ.

Learning the muscle-up video in the CFJ.

push-ups got tough on this one but i was able to get chin to the ground on every rep, 27 double unders in a row, shooting for 50

push-ups got tough on this one but i was able to get chin to the ground on every rep, 27 double unders in a row, shooting for 50

push-ups got tough on this one but i was able to get chin to the ground on every rep, 27 double unders in a row, shooting for 50

J9,
can you post the next 5k?

J9,
can you post the next 5k?

J9,
can you post the next 5k?

This one, not so good… Broken pushups after the first round (7-8/x/x…. )
12:01

This one, not so good… Broken pushups after the first round (7-8/x/x…. )
12:01

This one, not so good… Broken pushups after the first round (7-8/x/x…. )
12:01

J9 & Pat – Measurable results – I increased the weight by 30# from 3 months ago. I can’t remember what my time was today but that 30# increase in 3 short months is enough to make my day….Thanks for everything you do.
Melanie!!!! Absolutely incredible job yesterday!
Shannon – now you got me thinking about it….

J9 & Pat – Measurable results – I increased the weight by 30# from 3 months ago. I can’t remember what my time was today but that 30# increase in 3 short months is enough to make my day….Thanks for everything you do.
Melanie!!!! Absolutely incredible job yesterday!
Shannon – now you got me thinking about it….

J9 & Pat – Measurable results – I increased the weight by 30# from 3 months ago. I can’t remember what my time was today but that 30# increase in 3 short months is enough to make my day….Thanks for everything you do.
Melanie!!!! Absolutely incredible job yesterday!
Shannon – now you got me thinking about it….

you’re crazy Deb, that’s a great time!
btw, are you getting enough women’s hockey coverage from the Olympics?

you’re crazy Deb, that’s a great time!
btw, are you getting enough women’s hockey coverage from the Olympics?

you’re crazy Deb, that’s a great time!
btw, are you getting enough women’s hockey coverage from the Olympics?

I went backwards on my time from the last time we did this. I blame donating blood yesterday for my lackluster performance. I even got dizzy a couple of times.
@ Kat – Do the mudder!!!

I went backwards on my time from the last time we did this. I blame donating blood yesterday for my lackluster performance. I even got dizzy a couple of times.
@ Kat – Do the mudder!!!

I went backwards on my time from the last time we did this. I blame donating blood yesterday for my lackluster performance. I even got dizzy a couple of times.
@ Kat – Do the mudder!!!

thats a great video on the muscle up…i have never tried the transition practice with the box, and that is what I need help with! doing a muscle up seminar today – hoping for some mu action

thats a great video on the muscle up…i have never tried the transition practice with the box, and that is what I need help with! doing a muscle up seminar today – hoping for some mu action

thats a great video on the muscle up…i have never tried the transition practice with the box, and that is what I need help with! doing a muscle up seminar today – hoping for some mu action

Last comment was from me. Didn’t see Cheryl’s saved info at the bottom.
Coach: Is there time to order RedShed lycra shirts in time for the mudder? Would love to showcase the shed there but not doing it in cotton.

Last comment was from me. Didn’t see Cheryl’s saved info at the bottom.
Coach: Is there time to order RedShed lycra shirts in time for the mudder? Would love to showcase the shed there but not doing it in cotton.

Last comment was from me. Didn’t see Cheryl’s saved info at the bottom.
Coach: Is there time to order RedShed lycra shirts in time for the mudder? Would love to showcase the shed there but not doing it in cotton.

modified:
Adriana-15:07 45#
Keith-21:20 95#/65#
Lori-16:57 75#
Lisa-19:12 45#
Janice-17:57 85#
Shannon-21:31 85#
CK-17:08 mod. push-ups
as rx’d:
DP-18:19
Joe-14:02
SvW-12:49
Kat-12:33
Cheryl-13:06
BOC-19:17
Scott-9:08
Charlie-11:52

modified:
Adriana-15:07 45#
Keith-21:20 95#/65#
Lori-16:57 75#
Lisa-19:12 45#
Janice-17:57 85#
Shannon-21:31 85#
CK-17:08 mod. push-ups
as rx’d:
DP-18:19
Joe-14:02
SvW-12:49
Kat-12:33
Cheryl-13:06
BOC-19:17
Scott-9:08
Charlie-11:52

modified:
Adriana-15:07 45#
Keith-21:20 95#/65#
Lori-16:57 75#
Lisa-19:12 45#
Janice-17:57 85#
Shannon-21:31 85#
CK-17:08 mod. push-ups
as rx’d:
DP-18:19
Joe-14:02
SvW-12:49
Kat-12:33
Cheryl-13:06
BOC-19:17
Scott-9:08
Charlie-11:52

faster times…heavier weights…
measurable results!
nice work!
Kat-thanks for the sweatshirt
Sena-thanks for the larabar sample
DP-we will try to get that March 5K posted

faster times…heavier weights…
measurable results!
nice work!
Kat-thanks for the sweatshirt
Sena-thanks for the larabar sample
DP-we will try to get that March 5K posted

faster times…heavier weights…
measurable results!
nice work!
Kat-thanks for the sweatshirt
Sena-thanks for the larabar sample
DP-we will try to get that March 5K posted

@Steve… yes, it’s better than last time, sweat was POURING off me…
I had a pretty decent week or so; must be the carb tweaks to Paleo, the burpees or both. Beastie boy, you were, for yesterdays WOD… nice job!
Olympic CURLING, apparently, is more popular!!! I follow along on USA Hockey. Who wants to see the US girls wallop china or finland anyway? Ludicrous contests!

@Steve… yes, it’s better than last time, sweat was POURING off me…
I had a pretty decent week or so; must be the carb tweaks to Paleo, the burpees or both. Beastie boy, you were, for yesterdays WOD… nice job!
Olympic CURLING, apparently, is more popular!!! I follow along on USA Hockey. Who wants to see the US girls wallop china or finland anyway? Ludicrous contests!

@Steve… yes, it’s better than last time, sweat was POURING off me…
I had a pretty decent week or so; must be the carb tweaks to Paleo, the burpees or both. Beastie boy, you were, for yesterdays WOD… nice job!
Olympic CURLING, apparently, is more popular!!! I follow along on USA Hockey. Who wants to see the US girls wallop china or finland anyway? Ludicrous contests!

Nice Kat!

Nice Kat!

Nice Kat!

Charlie, let me see what I can do about the shirts. The only hitch I see is that as we keep getting closer to the mudder, more people are going to want to do it, hence less time to get a shirt for everyone.
The longer we wait to order, the more expensive it is to have them made.
I will look into it.
And as for anyone on the fence about doing it… research it before you register. There will be plenty of us working together to make sure nobody gets left behind. The object is for all of us to finish (and to make sure WE ALL FINISH!), not to win the race….
…so SvW, after you cross the finish line, please be sure to back track and help us all complete the competition…. that is if you actually register for it and show up for it, and then actually do it!!!
ha ha

Charlie, let me see what I can do about the shirts. The only hitch I see is that as we keep getting closer to the mudder, more people are going to want to do it, hence less time to get a shirt for everyone.
The longer we wait to order, the more expensive it is to have them made.
I will look into it.
And as for anyone on the fence about doing it… research it before you register. There will be plenty of us working together to make sure nobody gets left behind. The object is for all of us to finish (and to make sure WE ALL FINISH!), not to win the race….
…so SvW, after you cross the finish line, please be sure to back track and help us all complete the competition…. that is if you actually register for it and show up for it, and then actually do it!!!
ha ha

Charlie, let me see what I can do about the shirts. The only hitch I see is that as we keep getting closer to the mudder, more people are going to want to do it, hence less time to get a shirt for everyone.
The longer we wait to order, the more expensive it is to have them made.
I will look into it.
And as for anyone on the fence about doing it… research it before you register. There will be plenty of us working together to make sure nobody gets left behind. The object is for all of us to finish (and to make sure WE ALL FINISH!), not to win the race….
…so SvW, after you cross the finish line, please be sure to back track and help us all complete the competition…. that is if you actually register for it and show up for it, and then actually do it!!!
ha ha

Since I just burned SvW, I believe he is owed some props.
Please refer to yesterday’s photo of Steve’s squat. First, notice his stance with toes pointed out slightly, and wide enough for his hips to sink into the void. Next, notice his depth. Crease of the hip just below crease of the knee while maintaining a flat back. As close to perfect as I could catch with the camera.
Nice work Steve… a perfect example of how going back to the basics, and developing strength through the proper range of motion leads to having superior strength through the proper range of motion. Everyone should strive for that.
No butt ball, no bouncing, strong flat back…
Nice squat brother

Since I just burned SvW, I believe he is owed some props.
Please refer to yesterday’s photo of Steve’s squat. First, notice his stance with toes pointed out slightly, and wide enough for his hips to sink into the void. Next, notice his depth. Crease of the hip just below crease of the knee while maintaining a flat back. As close to perfect as I could catch with the camera.
Nice work Steve… a perfect example of how going back to the basics, and developing strength through the proper range of motion leads to having superior strength through the proper range of motion. Everyone should strive for that.
No butt ball, no bouncing, strong flat back…
Nice squat brother

Since I just burned SvW, I believe he is owed some props.
Please refer to yesterday’s photo of Steve’s squat. First, notice his stance with toes pointed out slightly, and wide enough for his hips to sink into the void. Next, notice his depth. Crease of the hip just below crease of the knee while maintaining a flat back. As close to perfect as I could catch with the camera.
Nice work Steve… a perfect example of how going back to the basics, and developing strength through the proper range of motion leads to having superior strength through the proper range of motion. Everyone should strive for that.
No butt ball, no bouncing, strong flat back…
Nice squat brother

let me get this strait, i come home from buying my under armor shirt ($50) and now we are talking about red shed shirts. goo thing the tags are still on them.

let me get this strait, i come home from buying my under armor shirt ($50) and now we are talking about red shed shirts. goo thing the tags are still on them.

let me get this strait, i come home from buying my under armor shirt ($50) and now we are talking about red shed shirts. goo thing the tags are still on them.

Alternative WOD for me today. Push up sit ups decending from 15 to 9. 9:30. Not thinking the time is so good. push up depth needs to be deeper. I need to get back to practicing!

Alternative WOD for me today. Push up sit ups decending from 15 to 9. 9:30. Not thinking the time is so good. push up depth needs to be deeper. I need to get back to practicing!

Alternative WOD for me today. Push up sit ups decending from 15 to 9. 9:30. Not thinking the time is so good. push up depth needs to be deeper. I need to get back to practicing!

Congrats to fellow Shedhead Jorge Lopez taking 1st Place @ District 9 @ 112lbs.

Congrats to fellow Shedhead Jorge Lopez taking 1st Place @ District 9 @ 112lbs.

Congrats to fellow Shedhead Jorge Lopez taking 1st Place @ District 9 @ 112lbs.