Day 1
Warm-up
500m row
3×3 back squat
5:00 foam roll
WOD
For time:
21-18-15-12-9-6-3
ring push-ups
box jumps – 24" (20")
cash-out=30 burpees
CFE WOD:
Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.
Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.
Sprint/Recover: 3 rounds of:
C2: (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…
Run: (100m*/60sec, 100m/50sec, 100m/40sec, 100m/30sec, 100m/20sec, 100m/10sec) Start next round after 10 sec rest…
Record: total meters/run time
*100m = stop sign on Rt. 183 to manhole cover or vice versa
Holy Snow Batman!
Holy Snow Batman!
Holy Snow Batman!
Holy Snow Batman!
Holy Snow Batman!
Holy Snow Batman!
Holy Snow Batman!
Holy Snow Batman!
am training?
am training?
am training?
am training?
am training?
am training?
am training?
am training?
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
Unzip (courtesy of Hyperfit USA):
http://www.hyperfitusa.com/hyperfit_usa/2011/03/unzip.html
What you do with life defines you as a human being. The fights you
pick, the stands you make, the things you settle for – is the record
of your life and your name. You can choose to be on the sideline or
you can choose to be in the games.
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
So coach are I noticed the wod 1 extension does that mean we can take another crack at it!!
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
I’m hoping more people join the open in our region, and they are slower then me. Gotta get back to the top half of the pack. 412 of 822.
I may be on news 12 today got stopped coming out of Quick check to talk about the weather.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
JoeB,
the rules state that you must report/validate scores by Sunday of each week. That means you can do the WOD as many times as you want, and only report your best score.
Since Week 1 has been extended another week, everyone can take another crack at it….
BUT, we are only allowing the competition WOD to be performed on Friday. If you cannot do it on Friday, you must schedule your workout with a judge and be sure that it does not interfere with the workout of the day.
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Im going away Thursday so I need to schedule my WOD 1 with a judge by Wednesday!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
Shedheads,
Just wanted to share my thoughts about WOD 1 of the Open. Many of us are debating whether or not to attempt the wod for a second time. Personally I tried the wod three times already and now feel confident with my score. The way I look at it is there is no pressure on the second attempt. Worse case is you use your previous score. I found its less stressful and allows you to attack the wod without anxiety.
Either way, great job by everyone and I can’t wait for wod 2!
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
My back is STILL sore from WOD 1. If I make a 2nd attempt it will definitely have to wait till Friday.
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
Just wanted to put this out there, I have a skin tight red shirt anyone can borrow for a second attempt on wod 1. It helped me.
@ Rich, sorry it might be a little big for you 😉
touché DP….touché
touché DP….touché
touché DP….touché
touché DP….touché
touché DP….touché
touché DP….touché
touché DP….touché
touché DP….touché
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
modified:
Adriana-16:23
Keith-16:19
Megan-15:13
Toby-15:00
Lenore-16:50
Carole-14:10
Donna-13:28
Vinnie-12:41
Shannon-14:39
CK-14:49
as rx’d:
BCOV-7:53
Brielle-13:00
VonRon-13:18
Randy-8:57
Kat-11:54
Steve-11:20
Jess-13:43
Marc-8:29
MVR-9:21
McCoy-10:41
Rich-9:20
Pat-9:42
Scotty-10:23
Christian-6:28
Mike-8:19
CKL-12:22
Lily-13:38
Scott-9:13
Ro-15:51
Melanie-10:49
JoeB-6:14
DP-7:07
J9-7:25
Cheryl-12:09
Awesome energy tonight!
Go AM Crew!
Awesome energy tonight!
Go AM Crew!
Awesome energy tonight!
Go AM Crew!
Awesome energy tonight!
Go AM Crew!
Awesome energy tonight!
Go AM Crew!
Awesome energy tonight!
Go AM Crew!
Awesome energy tonight!
Go AM Crew!
Awesome energy tonight!
Go AM Crew!
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Nutrition Challenge Week 1 Points:
posted on the whiteboard
Some great times on the board, good job everybody!
Some great times on the board, good job everybody!
Some great times on the board, good job everybody!
Some great times on the board, good job everybody!
Some great times on the board, good job everybody!
Some great times on the board, good job everybody!
Some great times on the board, good job everybody!
Some great times on the board, good job everybody!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Yikes! The Redshed family is huge…and I am sure there are some names missing!
Wow.
Wow.
Wow.
Wow.
Wow.
Wow.
Wow.
Wow.
Fast Times at RedShed High!
Fast Times at RedShed High!
Fast Times at RedShed High!
Fast Times at RedShed High!
Fast Times at RedShed High!
Fast Times at RedShed High!
Fast Times at RedShed High!
Fast Times at RedShed High!
you got me Joe! nice job man
you got me Joe! nice job man
you got me Joe! nice job man
you got me Joe! nice job man
you got me Joe! nice job man
you got me Joe! nice job man
you got me Joe! nice job man
you got me Joe! nice job man
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!
Pat, I really think you should have put up the photo of me biting it on the box! P.S. I went home and tried to jump up and did the same thing twice–the bruise is sweet! Kat and Jess –I want to grow up to be like you!