04.01.2010-Thursday-RedShed Rest Day/Open Gym

Let me know when. I’d definitely attend!

Let me know when. I’d definitely attend!

Let me know when. I’d definitely attend!

I would attend!

I would attend!

I would attend!

Will I end up liking the rower (even just a little bit) after attending?

Will I end up liking the rower (even just a little bit) after attending?

Will I end up liking the rower (even just a little bit) after attending?

Tough Mudder:
DRY (WET) RUN
On April 14th, we will be hosting the hotly anticipated Tough Mudder Dry (Wet) Run. We’re asking people to volunteer to come out and test the obstacles! We’re letting you try out the Fire Walker, Underwater Tunnels, Walk The Plank, The Berlin Wall, and The Bastard. Staff member Sophie will even be doing the obstacles wearing a head camera, and she needs your support. Participation costs $20, and all proceeds will go to The Wounded Warrior Project.

Tough Mudder:
DRY (WET) RUN
On April 14th, we will be hosting the hotly anticipated Tough Mudder Dry (Wet) Run. We’re asking people to volunteer to come out and test the obstacles! We’re letting you try out the Fire Walker, Underwater Tunnels, Walk The Plank, The Berlin Wall, and The Bastard. Staff member Sophie will even be doing the obstacles wearing a head camera, and she needs your support. Participation costs $20, and all proceeds will go to The Wounded Warrior Project.

Tough Mudder:
DRY (WET) RUN
On April 14th, we will be hosting the hotly anticipated Tough Mudder Dry (Wet) Run. We’re asking people to volunteer to come out and test the obstacles! We’re letting you try out the Fire Walker, Underwater Tunnels, Walk The Plank, The Berlin Wall, and The Bastard. Staff member Sophie will even be doing the obstacles wearing a head camera, and she needs your support. Participation costs $20, and all proceeds will go to The Wounded Warrior Project.

I wanna come, I WANNA COME!!!

I wanna come, I WANNA COME!!!

I wanna come, I WANNA COME!!!

I did this last night, EXTREMELY painful for me, but today my knees feel better and looser than they have in weeks. Hope it lasts.
http://forum.idoportal.com/viewtopic.php?f=1&t=116

I did this last night, EXTREMELY painful for me, but today my knees feel better and looser than they have in weeks. Hope it lasts.
http://forum.idoportal.com/viewtopic.php?f=1&t=116

I did this last night, EXTREMELY painful for me, but today my knees feel better and looser than they have in weeks. Hope it lasts.
http://forum.idoportal.com/viewtopic.php?f=1&t=116

Hi Folks-
Pat, Thanks for the post on the rowing erg workshop. For a little additonal background…. I know a member of the Highlands Rowing Center up in Wanaque and their coaching staff referred me to Aleksandra (Sandra) Sanric. Sandra has over 20 years of crewing experience and currently the coach for the Montain Lakes Crew Team. Sandra says, “It was always a bit scary to me to see ergs in a lot of gyms and be aware of the fact that most of the people do not know the right technique. I know it is not some rocket science, but it is nevertheless very important how to use that machine! I am happy to be part of this!!!”.
So, if you are interested put up a post or let Pat know. Hey, maybe we can have a Shed 2K row!!
Pat, You can count me and even my wife Sue in as well.

Hi Folks-
Pat, Thanks for the post on the rowing erg workshop. For a little additonal background…. I know a member of the Highlands Rowing Center up in Wanaque and their coaching staff referred me to Aleksandra (Sandra) Sanric. Sandra has over 20 years of crewing experience and currently the coach for the Montain Lakes Crew Team. Sandra says, “It was always a bit scary to me to see ergs in a lot of gyms and be aware of the fact that most of the people do not know the right technique. I know it is not some rocket science, but it is nevertheless very important how to use that machine! I am happy to be part of this!!!”.
So, if you are interested put up a post or let Pat know. Hey, maybe we can have a Shed 2K row!!
Pat, You can count me and even my wife Sue in as well.

Hi Folks-
Pat, Thanks for the post on the rowing erg workshop. For a little additonal background…. I know a member of the Highlands Rowing Center up in Wanaque and their coaching staff referred me to Aleksandra (Sandra) Sanric. Sandra has over 20 years of crewing experience and currently the coach for the Montain Lakes Crew Team. Sandra says, “It was always a bit scary to me to see ergs in a lot of gyms and be aware of the fact that most of the people do not know the right technique. I know it is not some rocket science, but it is nevertheless very important how to use that machine! I am happy to be part of this!!!”.
So, if you are interested put up a post or let Pat know. Hey, maybe we can have a Shed 2K row!!
Pat, You can count me and even my wife Sue in as well.

yes I would attend

yes I would attend

yes I would attend

I’d be interested in attending.

I’d be interested in attending.

I’d be interested in attending.

I would go to the row seminar. Learning is never a bad thing!
The thought of having to do OHS tomorrow is making me want to cry. My thighs are crazy sore.

I would go to the row seminar. Learning is never a bad thing!
The thought of having to do OHS tomorrow is making me want to cry. My thighs are crazy sore.

I would go to the row seminar. Learning is never a bad thing!
The thought of having to do OHS tomorrow is making me want to cry. My thighs are crazy sore.

RE: Joint Pain
Prior to starting cross-fit I have dealt with knee pain in both knees due to Osgood-Shlatters in one knee and a service related injury to the other. In the 13 months since I started cross-fit my knee pain has just about completely disappeared in one knee and is gone completely in the other.
Cross-fit movements may keep your muscles in a constant state of soreness 😉 but the strengthening of the muscles that control joint movements through proper execution of these exercises should be going a long way towards minimizing your joint pains.
That said if you are pushing yourself too hard, it could work against you and increase your risk of injury. Exercise using your brain!
BTW I also read an article today that warned against leg extensions. The article stated that leg extensions have no measurable benefit to the quads and put you at very high risk for injury to the knee. I can attest to this. Prior to beginning cross-fit, I used to perform leg extensions regularly…and my knees were freaking killing me.

RE: Joint Pain
Prior to starting cross-fit I have dealt with knee pain in both knees due to Osgood-Shlatters in one knee and a service related injury to the other. In the 13 months since I started cross-fit my knee pain has just about completely disappeared in one knee and is gone completely in the other.
Cross-fit movements may keep your muscles in a constant state of soreness 😉 but the strengthening of the muscles that control joint movements through proper execution of these exercises should be going a long way towards minimizing your joint pains.
That said if you are pushing yourself too hard, it could work against you and increase your risk of injury. Exercise using your brain!
BTW I also read an article today that warned against leg extensions. The article stated that leg extensions have no measurable benefit to the quads and put you at very high risk for injury to the knee. I can attest to this. Prior to beginning cross-fit, I used to perform leg extensions regularly…and my knees were freaking killing me.

RE: Joint Pain
Prior to starting cross-fit I have dealt with knee pain in both knees due to Osgood-Shlatters in one knee and a service related injury to the other. In the 13 months since I started cross-fit my knee pain has just about completely disappeared in one knee and is gone completely in the other.
Cross-fit movements may keep your muscles in a constant state of soreness 😉 but the strengthening of the muscles that control joint movements through proper execution of these exercises should be going a long way towards minimizing your joint pains.
That said if you are pushing yourself too hard, it could work against you and increase your risk of injury. Exercise using your brain!
BTW I also read an article today that warned against leg extensions. The article stated that leg extensions have no measurable benefit to the quads and put you at very high risk for injury to the knee. I can attest to this. Prior to beginning cross-fit, I used to perform leg extensions regularly…and my knees were freaking killing me.

Coverage of the Lep Leap 5K
Township Journal
Page 22
can’t seem to find a link to it online…
Would have been a better shot if I had my eyes open!

Coverage of the Lep Leap 5K
Township Journal
Page 22
can’t seem to find a link to it online…
Would have been a better shot if I had my eyes open!

Coverage of the Lep Leap 5K
Township Journal
Page 22
can’t seem to find a link to it online…
Would have been a better shot if I had my eyes open!

I would be interested in attending c2 Workshop.

I would be interested in attending c2 Workshop.

I would be interested in attending c2 Workshop.

Nice post Charlie – I too was a knee injury prone person prior to Crossfit. Now it’s helping keep my back strong during pregnancy, but again like you said, I have to watch & not push too hard or it could hurt! LOL
Pat – definitely count me in for the C2 workshop!

Nice post Charlie – I too was a knee injury prone person prior to Crossfit. Now it’s helping keep my back strong during pregnancy, but again like you said, I have to watch & not push too hard or it could hurt! LOL
Pat – definitely count me in for the C2 workshop!

Nice post Charlie – I too was a knee injury prone person prior to Crossfit. Now it’s helping keep my back strong during pregnancy, but again like you said, I have to watch & not push too hard or it could hurt! LOL
Pat – definitely count me in for the C2 workshop!

Mudder-esque obstacles at C.O. Johnson Park.
The walking on the chain thing and cargo nets – perfect training for mini mudders like Ally Cat.

Mudder-esque obstacles at C.O. Johnson Park.
The walking on the chain thing and cargo nets – perfect training for mini mudders like Ally Cat.

Mudder-esque obstacles at C.O. Johnson Park.
The walking on the chain thing and cargo nets – perfect training for mini mudders like Ally Cat.

J9- from my experience, you never learn to like the rower (even just a little), maybe a love/hate relationship with it!!

J9- from my experience, you never learn to like the rower (even just a little), maybe a love/hate relationship with it!!

J9- from my experience, you never learn to like the rower (even just a little), maybe a love/hate relationship with it!!

Ro- just saw your comment, been sick and working late this week, hopefully I’ll be back tomorrow. Thanks for asking.

Ro- just saw your comment, been sick and working late this week, hopefully I’ll be back tomorrow. Thanks for asking.

Ro- just saw your comment, been sick and working late this week, hopefully I’ll be back tomorrow. Thanks for asking.

Rest Day Stats: (my apologies if I left anyone out)
Day 1 shedkicker:
Randy-13:31
Day 2:
VonRon-6.09(333)
Ro-6.54(360)
Anna-3.09(170)
Day 3:
Keith-22:22
Nick-21:55
CK-19:49
Day 3 shedkicker:
Alex-4:56
Day 5:
Jim-15:05
Strength:
Randy-115#
Brendan-155#
Endurance:
Lou-20:06
Also in attendance, but without posted info:
Ken and Matt

Rest Day Stats: (my apologies if I left anyone out)
Day 1 shedkicker:
Randy-13:31
Day 2:
VonRon-6.09(333)
Ro-6.54(360)
Anna-3.09(170)
Day 3:
Keith-22:22
Nick-21:55
CK-19:49
Day 3 shedkicker:
Alex-4:56
Day 5:
Jim-15:05
Strength:
Randy-115#
Brendan-155#
Endurance:
Lou-20:06
Also in attendance, but without posted info:
Ken and Matt

Rest Day Stats: (my apologies if I left anyone out)
Day 1 shedkicker:
Randy-13:31
Day 2:
VonRon-6.09(333)
Ro-6.54(360)
Anna-3.09(170)
Day 3:
Keith-22:22
Nick-21:55
CK-19:49
Day 3 shedkicker:
Alex-4:56
Day 5:
Jim-15:05
Strength:
Randy-115#
Brendan-155#
Endurance:
Lou-20:06
Also in attendance, but without posted info:
Ken and Matt

You can count me in for the rowing seminar!
Glad you are better Melanie.
Charlie great post! You just ahve to know your body when you can push and when not. It is all about the challenge and it will be achieved.

You can count me in for the rowing seminar!
Glad you are better Melanie.
Charlie great post! You just ahve to know your body when you can push and when not. It is all about the challenge and it will be achieved.

You can count me in for the rowing seminar!
Glad you are better Melanie.
Charlie great post! You just ahve to know your body when you can push and when not. It is all about the challenge and it will be achieved.

For those of you checking out the posts this evening, please make note that tomorrow’s wod is capped at 17 minutes, regardless of whether you are doing it rx’d or modified. If you do not finish in 17 minutes, your score will be total reps completed.
Also, keep in mind that there will be an onslaught of training during the morning hours due to the fact that it will be Good Friday, so please be patient if the gym happens to be packed upon your arrival. I will do my best to keep everything moving smoothly.

For those of you checking out the posts this evening, please make note that tomorrow’s wod is capped at 17 minutes, regardless of whether you are doing it rx’d or modified. If you do not finish in 17 minutes, your score will be total reps completed.
Also, keep in mind that there will be an onslaught of training during the morning hours due to the fact that it will be Good Friday, so please be patient if the gym happens to be packed upon your arrival. I will do my best to keep everything moving smoothly.

For those of you checking out the posts this evening, please make note that tomorrow’s wod is capped at 17 minutes, regardless of whether you are doing it rx’d or modified. If you do not finish in 17 minutes, your score will be total reps completed.
Also, keep in mind that there will be an onslaught of training during the morning hours due to the fact that it will be Good Friday, so please be patient if the gym happens to be packed upon your arrival. I will do my best to keep everything moving smoothly.