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03.17.2010-Wednesday-Day 3

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Deadlift: 5, 5, 5, 5, 5  no dropping at the top, even on the 5th rep!

 

Mini "Kelly"

5 rounds for time of:

200 meter run

15 box jumps

15 wall ball shots

RSCF pics 1318 RSCF pics 1310 RSCF pics 1317
RSCF pics 1314 RSCF pics 1315 RSCF pics 1312

 

crossfit.com

 

0 thoughts on “03.17.2010-Wednesday-Day 3”

  7. J9

    Deb is back on the posts!
    MURPH is on the main site! One of my all time favs!
    SvW-
    Deadman’s row video on the main site as well
    Happy St. Patty’s Day!
    Eat something green today!
    Green cupcakes don’t count!

  8. J9

    Deb is back on the posts!
    MURPH is on the main site! One of my all time favs!
    SvW-
    Deadman’s row video on the main site as well
    Happy St. Patty’s Day!
    Eat something green today!
    Green cupcakes don’t count!

  9. J9

    Deb is back on the posts!
    MURPH is on the main site! One of my all time favs!
    SvW-
    Deadman’s row video on the main site as well
    Happy St. Patty’s Day!
    Eat something green today!
    Green cupcakes don’t count!

  10. J9

    Deb is back on the posts!
    MURPH is on the main site! One of my all time favs!
    SvW-
    Deadman’s row video on the main site as well
    Happy St. Patty’s Day!
    Eat something green today!
    Green cupcakes don’t count!

  11. J9

    Deb is back on the posts!
    MURPH is on the main site! One of my all time favs!
    SvW-
    Deadman’s row video on the main site as well
    Happy St. Patty’s Day!
    Eat something green today!
    Green cupcakes don’t count!

  12. J9

    Deb is back on the posts!
    MURPH is on the main site! One of my all time favs!
    SvW-
    Deadman’s row video on the main site as well
    Happy St. Patty’s Day!
    Eat something green today!
    Green cupcakes don’t count!

  13. Kat

    Hmmm – Mini (possibly meaning Leprechaun and Kelly (obvious Irish name) – could this be a St. Patty’s Day WOD in disguise?
    Either way – Happy St. Patrick’s Day Shedheads to those who celebrate it and happy Hump Day to those who don’t.

  14. Kat

    Hmmm – Mini (possibly meaning Leprechaun and Kelly (obvious Irish name) – could this be a St. Patty’s Day WOD in disguise?
    Either way – Happy St. Patrick’s Day Shedheads to those who celebrate it and happy Hump Day to those who don’t.

  15. Kat

    Hmmm – Mini (possibly meaning Leprechaun and Kelly (obvious Irish name) – could this be a St. Patty’s Day WOD in disguise?
    Either way – Happy St. Patrick’s Day Shedheads to those who celebrate it and happy Hump Day to those who don’t.

  16. Kat

    Hmmm – Mini (possibly meaning Leprechaun and Kelly (obvious Irish name) – could this be a St. Patty’s Day WOD in disguise?
    Either way – Happy St. Patrick’s Day Shedheads to those who celebrate it and happy Hump Day to those who don’t.

  17. Kat

    Hmmm – Mini (possibly meaning Leprechaun and Kelly (obvious Irish name) – could this be a St. Patty’s Day WOD in disguise?
    Either way – Happy St. Patrick’s Day Shedheads to those who celebrate it and happy Hump Day to those who don’t.

  18. Kat

    Hmmm – Mini (possibly meaning Leprechaun and Kelly (obvious Irish name) – could this be a St. Patty’s Day WOD in disguise?
    Either way – Happy St. Patrick’s Day Shedheads to those who celebrate it and happy Hump Day to those who don’t.

  19. Pat

    Yes, I chose “Kelly” as I thought it would be appropriate (St. Paddy Day). It is mini because of what we experienced from Sunday up to today.
    Today’s strength focus will remind you of those 150 back extensions for sure.
    Thank God for the foam rollers! Thanks McCoys!
    Almost 8AM, and still no ShedHeads in sight. I am getting lonely over here!

  20. Pat

    Yes, I chose “Kelly” as I thought it would be appropriate (St. Paddy Day). It is mini because of what we experienced from Sunday up to today.
    Today’s strength focus will remind you of those 150 back extensions for sure.
    Thank God for the foam rollers! Thanks McCoys!
    Almost 8AM, and still no ShedHeads in sight. I am getting lonely over here!

  21. Pat

    Yes, I chose “Kelly” as I thought it would be appropriate (St. Paddy Day). It is mini because of what we experienced from Sunday up to today.
    Today’s strength focus will remind you of those 150 back extensions for sure.
    Thank God for the foam rollers! Thanks McCoys!
    Almost 8AM, and still no ShedHeads in sight. I am getting lonely over here!

  22. Pat

    Yes, I chose “Kelly” as I thought it would be appropriate (St. Paddy Day). It is mini because of what we experienced from Sunday up to today.
    Today’s strength focus will remind you of those 150 back extensions for sure.
    Thank God for the foam rollers! Thanks McCoys!
    Almost 8AM, and still no ShedHeads in sight. I am getting lonely over here!

  23. Pat

    Yes, I chose “Kelly” as I thought it would be appropriate (St. Paddy Day). It is mini because of what we experienced from Sunday up to today.
    Today’s strength focus will remind you of those 150 back extensions for sure.
    Thank God for the foam rollers! Thanks McCoys!
    Almost 8AM, and still no ShedHeads in sight. I am getting lonely over here!

  24. Pat

    Yes, I chose “Kelly” as I thought it would be appropriate (St. Paddy Day). It is mini because of what we experienced from Sunday up to today.
    Today’s strength focus will remind you of those 150 back extensions for sure.
    Thank God for the foam rollers! Thanks McCoys!
    Almost 8AM, and still no ShedHeads in sight. I am getting lonely over here!

  25. CKL

    This time change has got my family all screwed up this year. Anyway, perfect weather for the “mini Kelly.” Running definitely uses different muscles so I’m sure I’m going to feel this one tomorrow.

  26. CKL

    This time change has got my family all screwed up this year. Anyway, perfect weather for the “mini Kelly.” Running definitely uses different muscles so I’m sure I’m going to feel this one tomorrow.

  27. CKL

    This time change has got my family all screwed up this year. Anyway, perfect weather for the “mini Kelly.” Running definitely uses different muscles so I’m sure I’m going to feel this one tomorrow.

  28. CKL

    This time change has got my family all screwed up this year. Anyway, perfect weather for the “mini Kelly.” Running definitely uses different muscles so I’m sure I’m going to feel this one tomorrow.

  29. CKL

    This time change has got my family all screwed up this year. Anyway, perfect weather for the “mini Kelly.” Running definitely uses different muscles so I’m sure I’m going to feel this one tomorrow.

  30. CKL

    This time change has got my family all screwed up this year. Anyway, perfect weather for the “mini Kelly.” Running definitely uses different muscles so I’m sure I’m going to feel this one tomorrow.

  49. Lisa (+eggabaga)

    can’t wait for kelly tonight! in need of an outlet for my stress tonight!
    deb – how did your quest to find more info on vitamins go? curious about your findings 🙂

  50. Lisa (+eggabaga)

    can’t wait for kelly tonight! in need of an outlet for my stress tonight!
    deb – how did your quest to find more info on vitamins go? curious about your findings 🙂

  51. Lisa (+eggabaga)

    can’t wait for kelly tonight! in need of an outlet for my stress tonight!
    deb – how did your quest to find more info on vitamins go? curious about your findings 🙂

  52. Lisa (+eggabaga)

    can’t wait for kelly tonight! in need of an outlet for my stress tonight!
    deb – how did your quest to find more info on vitamins go? curious about your findings 🙂

  53. Lisa (+eggabaga)

    can’t wait for kelly tonight! in need of an outlet for my stress tonight!
    deb – how did your quest to find more info on vitamins go? curious about your findings 🙂

  54. Lisa (+eggabaga)

    can’t wait for kelly tonight! in need of an outlet for my stress tonight!
    deb – how did your quest to find more info on vitamins go? curious about your findings 🙂

  55. Kevin

    Pat,
    Quick update from Charlotte; I passed the physical test today for the FD. With all the training the test wasn’t too hard at all. They would narrow down the applicants a lot more if they put them through any WOD at the shed. Happy St. Patty’s Day everyone.

  56. Kevin

    Pat,
    Quick update from Charlotte; I passed the physical test today for the FD. With all the training the test wasn’t too hard at all. They would narrow down the applicants a lot more if they put them through any WOD at the shed. Happy St. Patty’s Day everyone.

  57. Kevin

    Pat,
    Quick update from Charlotte; I passed the physical test today for the FD. With all the training the test wasn’t too hard at all. They would narrow down the applicants a lot more if they put them through any WOD at the shed. Happy St. Patty’s Day everyone.

  58. Kevin

    Pat,
    Quick update from Charlotte; I passed the physical test today for the FD. With all the training the test wasn’t too hard at all. They would narrow down the applicants a lot more if they put them through any WOD at the shed. Happy St. Patty’s Day everyone.

  59. Kevin

    Pat,
    Quick update from Charlotte; I passed the physical test today for the FD. With all the training the test wasn’t too hard at all. They would narrow down the applicants a lot more if they put them through any WOD at the shed. Happy St. Patty’s Day everyone.

  60. Kevin

    Pat,
    Quick update from Charlotte; I passed the physical test today for the FD. With all the training the test wasn’t too hard at all. They would narrow down the applicants a lot more if they put them through any WOD at the shed. Happy St. Patty’s Day everyone.

  61. deb

    That wasn’t as bad as I thought (my running can only get better), in fact I enjoyed it! Either DLs or running made the box jumps a lot easier today!
    Lisa – honestly, I never did that much more research. Knock wood, I’ve not been really ill since starting the Paleo in summer – I try to eat a variety of veggies daily. My latest rediscovery is sardines! (mmmmmmm, I eat rutabaga & eggplant every day!! :D)

  62. deb

    That wasn’t as bad as I thought (my running can only get better), in fact I enjoyed it! Either DLs or running made the box jumps a lot easier today!
    Lisa – honestly, I never did that much more research. Knock wood, I’ve not been really ill since starting the Paleo in summer – I try to eat a variety of veggies daily. My latest rediscovery is sardines! (mmmmmmm, I eat rutabaga & eggplant every day!! :D)

  63. deb

    That wasn’t as bad as I thought (my running can only get better), in fact I enjoyed it! Either DLs or running made the box jumps a lot easier today!
    Lisa – honestly, I never did that much more research. Knock wood, I’ve not been really ill since starting the Paleo in summer – I try to eat a variety of veggies daily. My latest rediscovery is sardines! (mmmmmmm, I eat rutabaga & eggplant every day!! :D)

  64. deb

    That wasn’t as bad as I thought (my running can only get better), in fact I enjoyed it! Either DLs or running made the box jumps a lot easier today!
    Lisa – honestly, I never did that much more research. Knock wood, I’ve not been really ill since starting the Paleo in summer – I try to eat a variety of veggies daily. My latest rediscovery is sardines! (mmmmmmm, I eat rutabaga & eggplant every day!! :D)

  65. deb

    That wasn’t as bad as I thought (my running can only get better), in fact I enjoyed it! Either DLs or running made the box jumps a lot easier today!
    Lisa – honestly, I never did that much more research. Knock wood, I’ve not been really ill since starting the Paleo in summer – I try to eat a variety of veggies daily. My latest rediscovery is sardines! (mmmmmmm, I eat rutabaga & eggplant every day!! :D)

  66. deb

    That wasn’t as bad as I thought (my running can only get better), in fact I enjoyed it! Either DLs or running made the box jumps a lot easier today!
    Lisa – honestly, I never did that much more research. Knock wood, I’ve not been really ill since starting the Paleo in summer – I try to eat a variety of veggies daily. My latest rediscovery is sardines! (mmmmmmm, I eat rutabaga & eggplant every day!! :D)

  79. J9

    modified:
    Phil-17:50 20″
    CK-125/17:59 row, step up
    Dawn B-65/16:40 step up, 8#
    Cate-95/19:28 step up, 8#
    Alex-325/9:23 vest + 24#, jumping 20# squats
    Lisa-17:57, row, step ups, 12#
    as rx’d:
    Gary-16:17
    Shannon-125(2)/18:45
    CKL-115/19:54
    Kat-155/16:31
    Karen-155/18:11
    Randy-295/14:30
    Ryan-235/12:00
    VonRon-355/11:27
    DP-10:42
    Deb-205/14:24
    Ro-175/19:25
    Janice-125/14:01
    Pat-275/16:51 vest
    MattVW-255/12:48 vest + 32″
    Greg-385/13:55 vest + 32″
    Lou-255/15:16
    Charlie-385/16:06 32″
    Scott-335/11:36

  80. J9

    modified:
    Phil-17:50 20″
    CK-125/17:59 row, step up
    Dawn B-65/16:40 step up, 8#
    Cate-95/19:28 step up, 8#
    Alex-325/9:23 vest + 24#, jumping 20# squats
    Lisa-17:57, row, step ups, 12#
    as rx’d:
    Gary-16:17
    Shannon-125(2)/18:45
    CKL-115/19:54
    Kat-155/16:31
    Karen-155/18:11
    Randy-295/14:30
    Ryan-235/12:00
    VonRon-355/11:27
    DP-10:42
    Deb-205/14:24
    Ro-175/19:25
    Janice-125/14:01
    Pat-275/16:51 vest
    MattVW-255/12:48 vest + 32″
    Greg-385/13:55 vest + 32″
    Lou-255/15:16
    Charlie-385/16:06 32″
    Scott-335/11:36

  81. J9

    modified:
    Phil-17:50 20″
    CK-125/17:59 row, step up
    Dawn B-65/16:40 step up, 8#
    Cate-95/19:28 step up, 8#
    Alex-325/9:23 vest + 24#, jumping 20# squats
    Lisa-17:57, row, step ups, 12#
    as rx’d:
    Gary-16:17
    Shannon-125(2)/18:45
    CKL-115/19:54
    Kat-155/16:31
    Karen-155/18:11
    Randy-295/14:30
    Ryan-235/12:00
    VonRon-355/11:27
    DP-10:42
    Deb-205/14:24
    Ro-175/19:25
    Janice-125/14:01
    Pat-275/16:51 vest
    MattVW-255/12:48 vest + 32″
    Greg-385/13:55 vest + 32″
    Lou-255/15:16
    Charlie-385/16:06 32″
    Scott-335/11:36

  82. J9

    modified:
    Phil-17:50 20″
    CK-125/17:59 row, step up
    Dawn B-65/16:40 step up, 8#
    Cate-95/19:28 step up, 8#
    Alex-325/9:23 vest + 24#, jumping 20# squats
    Lisa-17:57, row, step ups, 12#
    as rx’d:
    Gary-16:17
    Shannon-125(2)/18:45
    CKL-115/19:54
    Kat-155/16:31
    Karen-155/18:11
    Randy-295/14:30
    Ryan-235/12:00
    VonRon-355/11:27
    DP-10:42
    Deb-205/14:24
    Ro-175/19:25
    Janice-125/14:01
    Pat-275/16:51 vest
    MattVW-255/12:48 vest + 32″
    Greg-385/13:55 vest + 32″
    Lou-255/15:16
    Charlie-385/16:06 32″
    Scott-335/11:36

  83. J9

    modified:
    Phil-17:50 20″
    CK-125/17:59 row, step up
    Dawn B-65/16:40 step up, 8#
    Cate-95/19:28 step up, 8#
    Alex-325/9:23 vest + 24#, jumping 20# squats
    Lisa-17:57, row, step ups, 12#
    as rx’d:
    Gary-16:17
    Shannon-125(2)/18:45
    CKL-115/19:54
    Kat-155/16:31
    Karen-155/18:11
    Randy-295/14:30
    Ryan-235/12:00
    VonRon-355/11:27
    DP-10:42
    Deb-205/14:24
    Ro-175/19:25
    Janice-125/14:01
    Pat-275/16:51 vest
    MattVW-255/12:48 vest + 32″
    Greg-385/13:55 vest + 32″
    Lou-255/15:16
    Charlie-385/16:06 32″
    Scott-335/11:36

  84. J9

    modified:
    Phil-17:50 20″
    CK-125/17:59 row, step up
    Dawn B-65/16:40 step up, 8#
    Cate-95/19:28 step up, 8#
    Alex-325/9:23 vest + 24#, jumping 20# squats
    Lisa-17:57, row, step ups, 12#
    as rx’d:
    Gary-16:17
    Shannon-125(2)/18:45
    CKL-115/19:54
    Kat-155/16:31
    Karen-155/18:11
    Randy-295/14:30
    Ryan-235/12:00
    VonRon-355/11:27
    DP-10:42
    Deb-205/14:24
    Ro-175/19:25
    Janice-125/14:01
    Pat-275/16:51 vest
    MattVW-255/12:48 vest + 32″
    Greg-385/13:55 vest + 32″
    Lou-255/15:16
    Charlie-385/16:06 32″
    Scott-335/11:36

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