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03.23.2011-Wednesday-Day 3

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Day 3
Warm-up
tabata mash-up: kb swing/jump rope (double under), :20 on/:10 off, 4 rounds
5:00 foam roll

 

WOD
AMRAP in 12:00 of:
9 pull-ups
12 deadlifts – 135# (95#)
7 hang cleans – 135# (95#)

3:00 cash-out=max reps, T2B

((shedkickers do 4 muscle-ups instead of 9 pull-ups, cash-out=T2B))

 

 

002 003

 

crossfit.com

crossfitlisbeth.com

The Open

0 thoughts on “03.23.2011-Wednesday-Day 3”

  57. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  58. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  59. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  60. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  61. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  62. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  63. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  64. Kat

    @ Marc – I never thought of Spaghetti squash – great idea.
    Acorn was easy – cubed it and roasted it in the oven with a little onion and garlic, sea salt black pepper and Cinnamon.

  81. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  82. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  83. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  84. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  85. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  86. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  87. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  88. Pat

    It seems as though The Open has exceeded the expectations of CFHQ, and has
    understandably met the expectations of its athletes. Even though there are glitches with the website, and maybe all of the instructions are not completely clear… there is one thing that is obvious and clear to me… they are providing us with every opportunity to win, to get better, to help improve our ranking, and that of our team.
    Please, do not sit idly by and watch this opportunity pass by you!
    The ShedHeads that I know are always pushing their limitations. They strive to exceed their own expectations, as well as the expectations of their coaches. They are never satisfied… even with a great performance.
    Why???
    Because deep down, you know that WE BELIEVE IN YOU!
    AND YOU KNOW that you can always be better…. so why wouldn’t you try? A second or third attempt at WOD 1 is not cheating… it is exactly the opposite! The opportunity is here to get better, to be better, to adopt a winning attitude and apply it! Get one more rep! Hell… shoot for one more round! We would have been doing the Week 2 WOD anyway, so let’s keep the energy level high, and keep pace with the winners! Be aggressive! You have nothing to lose, and a lot to gain!

  121. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  122. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  123. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  124. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  125. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  126. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  127. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  128. dp

    So here is the deal, Dp’s famous meatballs have bread crumb in them to soak up some of grease, keep them fluffy and add flavor. I haven’t been able to find anything that substitutes very well until tonight. Ground meat, liberal serving of almond flour, and spices and they came out great.

  145. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  146. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  147. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  148. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  149. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  150. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  151. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  152. Harold "aka Norm"

    Shedheads…just wanted to say that today I felt like the shed was “Cheers”. “A place where everyone knows your name…and their always glad you came”. Totally felt the vibes and it has carried over into my evening!

  161. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  162. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  163. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  164. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  165. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  166. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  167. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  168. J9

    modified:
    Doug-4 +3pu, 20
    Toby-6, 18
    Harold-4 +5hc, 11
    Shannon-3 +4hc, 20
    Ro-6 +4hc, 22
    Brielle-5, 21
    as rx’d:
    DP-4 +12dl, 37
    MVR-6, 24
    Rich-5 +12dl, 27
    Randy-6, 14
    Marc-6 +5pu, 30
    CKL-4 +12dl, 17
    Melanie-5 +3hc, 28
    J9-7, 34
    Shawn-5+ 4pu, 25
    ShedKicker:
    Pat-6, 43
    Christian-3 +2mu, 45
    Scott-6 +1mu, 32
    McCoy-4, 26
    Baseline:
    Cindy-7:13

  185. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

  186. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

  187. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

  188. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

  189. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

  190. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

  191. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

  192. Rich

    Zoinks! That ride home was brutal! What’s with the whole mercury thing? Is it a secret? Harold (NORM), love the analogy…the shed is indeed like Cheers sans the beer.

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