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03.11.2011-Friday-Day 5

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Warm-up:Skills
10:00 Snatch practice – kb/pvc/barbell
5:00 foam roll

For time:
buy-in: 25 back squats – 135# (85#)

3 rounds of:
40 double unders (200 singles)
15 box jumps – 24" (20")
25 back extensions

cash-out: 50 deadlifts – 135# (85#)

 

 

003 006 009

 

crossfit.com

crossfitlisbeth.com

0 thoughts on “03.11.2011-Friday-Day 5”

  25. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  26. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  27. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  28. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  29. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  30. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  31. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  32. Jess

    Enjoying my last yogurt here. 🙁
    I second the request to please post paleo salad dressings-I’m already stressed about what I am going to eat tomorrow.
    Is sulfite free organic wine paleo???
    I KNOW…kidding.
    Joe B -great to meet you. never seen anybody lunge so freakin fast!

  41. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  42. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  43. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  44. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  45. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  46. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  47. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  48. Pat

    RedShed CrossFit Team has been registered. If you click “the open” link in the announcements post and search for “RedShed CrossFit” in the “athletes and teams” drop down box, you can join the team.
    I already sent out a bunch of invites this morning, but I am not sure if the site was working properly or not.
    In any case, it is all set up!
    Don’t sit on the fence! Get involved!

  49. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  50. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  51. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  52. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  53. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  54. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  55. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  56. Harold

    I see there a many Paleo books out there…as a beginner, which book would you recommend? I want to pick it up today and be prepared for the Nutrition Challenge? Any suggestions??

  57. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  58. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  59. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  60. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  61. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  62. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  63. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  64. scott

    Harold
    The best one I’ve read so far is The Paleo Solution by Robb Wolf.
    Jess an Ro
    I will bring The Paleo Diet and the Paleo Diet for Athletes books this evening. Both have salad dressing recipes. Also, I’m sure if you search the many different websites that contribute recipes to the “meal of the day”, I’m sure you can find some more. I personally just use walnut oil and citrus juice like lime or orange.

  129. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  130. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  131. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  132. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  133. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  134. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  135. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  136. dp

    no cheating here, had fajita’s (thanks for recipe Randy). Rapped fajita’s in romaine lettuce instead of tortilla. Think ckl might be having ice cream tonight.

  169. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  170. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  171. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  172. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  173. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  174. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  175. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  176. J9

    modified:
    Megan-20:31
    Paul-15:10
    CK-22:31
    Vinnie-20:10
    as rx’d:
    DP-12:24
    Randy-14:51
    Shannon-12:23
    Pat-12:11
    Marc-11:34
    Scotty-17:08
    Rich-12:17
    CKL-11:59
    Melanie-14:50, 95#
    Kat-13:53, 95#
    J9-8:45, 95#
    Scott-13:31

  201. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  202. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  203. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  204. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  205. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  206. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  207. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  208. Marc

    J9! sick!
    – Ketel One, dirty martini (paleo friendly olives).
    – French onion soup. Oh yes, there was a chunk of bread in there along with 3 cheeses on top, oven baked.
    – Cajun, dry rubbed chicken wings.
    – Glenlivet, 12 year, single malt scotch. Yes, more than one.
    Have a great night fellow Shedheads.

  209. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  210. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  211. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  212. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  213. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  214. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  215. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  216. McCoy

    Pizza, beer, Snickers bar, and drakes cake apple pies 2 of them.
    Really not sure how we evolved without any of that. And quite honestly a cave man would eat all of it.
    Lol. Eminen is a good wrapper I’m quite partial to Ice qube Though.

  225. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

  226. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

  227. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

  228. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

  229. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

  230. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

  231. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

  232. J9

    Mushroom pizza…although I am not sure it was greasy enough to be used as a performance enhancing supplement to my strength session today. We’ll see!
    Yeah inov8’s!

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