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03.04.2011-Friday-Day 5

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3 rounds: 1 heavy OHS immediately followed by 00:30 ring holds, 2:00 rest
between rounds
5:00 foam roll

Warm-up=Strength & Skill

 

7 rounds for time of:
10 med ball cleans
10 burpees

 

 

001002 

 

 

crossfit.com

crossfitlisbeth.com

REDSHED WILL BE CLOSED SATURDAY MARCH 5TH

 

0 thoughts on “03.04.2011-Friday-Day 5”

  41. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  42. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  43. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  44. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  45. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  46. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  47. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  48. Kat

    Quick glimpse – the fellow in the green shorts in the video reminds me of BF….
    Brielle – I think I told Steve “6” You had me beat! Way to Go!
    J9 – Right on – way to show Karen some Love!

  57. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  58. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  59. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  60. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  61. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  62. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  63. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  64. Kevin

    Pat & J9,
    I figured there’s no one better to put on the website today than you guys for “Karen.” I’m having them try it today to see where they stand against everyone on Saturday at Lift For Lungs. Rest Up!

  65. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  66. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  67. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  68. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  69. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  70. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  71. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  72. Og's math homework assignment

    For anyone that might be interested:
    If my math is correct and it probably is off, those that did the workout yesterday Rx’d:
    Men: Moved 3.5 tons approximately 700 linear feet in whatever time it took you to do it.
    Women: Moved 2.3 tons approximately 620 linear feet in whatever time it took you to do it.
    The above does not take into consideration lbs moved for the box jumps.
    That is a lot of work Shedheads!

  73. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  74. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  75. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  76. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  77. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  78. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  79. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  80. Plip's Neolithic Enrichment - Cave-living for Forward Thinkers

    Brielle may have kept the kettlebell stationary and moved the earth around it… a la Chuck Norris style.

  81. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  82. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  83. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  84. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  85. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  86. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  87. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  88. brielle

    Ok this is my confession for yesterday….
    I was pretty excited about yesterday’s time and accomplishment, but let’s just say that I stink in the food department. When I got home I managed to eat or let’s say gorge on every carb in my house…
    Seriously you know it’s bad when you go into the cabinet and eat CROUTONS!!!! I don’t even put them on my salads!!!! But yesterday for some reason they were awesome.
    And then I totally hit the wall, crashing big time 🙂 I don’t think I truly ever paid too much attention on how I feel after I eat but last night I had no choice. I felt like CRAP….
    So moral of the story is I need a pad lock for my pantry!!!
    Actually moral of my story for me is…. today is a new day and I will kick butt with what goes in my mouth because you really do feel good with the right fuel!
    Enjoy your day

  105. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  106. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  107. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  108. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  109. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  110. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  111. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  112. Food Confessions of a Cave-Dweller by Plip (Foreword by Og)

    I am a firm believer in keeping it simple:
    Processed foods = BAD
    Where possible eat free range grass fed meats, organic fruits, nuts, and organic veggies.
    Strive for all natural and unaltered ingredients when preparing foods.
    Broil instead of boil
    Avoid brussels sprouts at all costs (They led to the ex(stink)tion of my cousins Homo Erectus
    (But I do have a weakness for pizza, cheese, breyer’s ice cream, crackers, and yummy breads at restaurants)
    AND croutons!

  185. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

  186. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

  187. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

  188. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

  189. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

  190. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

  191. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

  192. J9

    as rx’d:
    Jess-9:21
    McCoy-7:43
    BCOV-7:25
    Pat-7:52
    Scott-6:54
    VR-12:34
    Kat-9:50, 20#
    Toby-15:20
    Stephanie-14:24
    Ro-12:22
    Adriana-16:55
    Keith-13:19
    Christian-9:56, 20# vest
    Steve-8:34
    Marc-8:01
    Mike-8:19
    Charlie-11:38
    Melanie-11:57, 20#
    CK-19:50
    Cheryl-9:40, 20#
    Vinnie-19:08
    all are rx’d today!

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