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05.12.2010-Wednesday-Day 3

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**morning training will go from 6am-11am today**

**no changes to afternoon training**

P5120029 P5120033 P5120036 
For time:

1000 meter row

100 wall ball shots

1000 meter row

P5120019 P5120017 P5120018
P5120001 P5120013 P5120004 
 shedkicker: cannot be modified – 135# (95#)

complete the following for time: (20 minute cap)

50 double unders

2 squat clean & jerk

40 double unders

4 squat clean & jerk

30 double unders

6 squat clean & jerk

20 double unders

8 squat clean & jerk

10 double unders

10 squat clean & jerk

P5120006 P5120023 P5120026 
 
 
crossfit.com

 

0 thoughts on “05.12.2010-Wednesday-Day 3”

  1. J9

    Kevin-
    Nice job on the ShedKicker.
    It ended up being a great strength-focused WOD for me.
    Vest: on!
    Time cap: under!
    Barbell portion: slow!
    I don’t think you will have a problem getting it under the time cap.
    Nice job to eveyone with Helen yesterday!

  2. J9

    Kevin-
    Nice job on the ShedKicker.
    It ended up being a great strength-focused WOD for me.
    Vest: on!
    Time cap: under!
    Barbell portion: slow!
    I don’t think you will have a problem getting it under the time cap.
    Nice job to eveyone with Helen yesterday!

  3. J9

    Kevin-
    Nice job on the ShedKicker.
    It ended up being a great strength-focused WOD for me.
    Vest: on!
    Time cap: under!
    Barbell portion: slow!
    I don’t think you will have a problem getting it under the time cap.
    Nice job to eveyone with Helen yesterday!

  4. J9

    Kevin-
    Nice job on the ShedKicker.
    It ended up being a great strength-focused WOD for me.
    Vest: on!
    Time cap: under!
    Barbell portion: slow!
    I don’t think you will have a problem getting it under the time cap.
    Nice job to eveyone with Helen yesterday!

  5. J9

    Kevin-
    Nice job on the ShedKicker.
    It ended up being a great strength-focused WOD for me.
    Vest: on!
    Time cap: under!
    Barbell portion: slow!
    I don’t think you will have a problem getting it under the time cap.
    Nice job to eveyone with Helen yesterday!

  6. J9

    Kevin-
    Nice job on the ShedKicker.
    It ended up being a great strength-focused WOD for me.
    Vest: on!
    Time cap: under!
    Barbell portion: slow!
    I don’t think you will have a problem getting it under the time cap.
    Nice job to eveyone with Helen yesterday!

  7. J9

    Kevin-
    Nice job on the ShedKicker.
    It ended up being a great strength-focused WOD for me.
    Vest: on!
    Time cap: under!
    Barbell portion: slow!
    I don’t think you will have a problem getting it under the time cap.
    Nice job to eveyone with Helen yesterday!

  8. Master Uguay

    Loading with FAT is where it is at!
    This fuel source (even the night prior to a challenging WOD), will help with your power and strength.

  9. Master Uguay

    Loading with FAT is where it is at!
    This fuel source (even the night prior to a challenging WOD), will help with your power and strength.

  10. Master Uguay

    Loading with FAT is where it is at!
    This fuel source (even the night prior to a challenging WOD), will help with your power and strength.

  11. Master Uguay

    Loading with FAT is where it is at!
    This fuel source (even the night prior to a challenging WOD), will help with your power and strength.

  12. Master Uguay

    Loading with FAT is where it is at!
    This fuel source (even the night prior to a challenging WOD), will help with your power and strength.

  13. Master Uguay

    Loading with FAT is where it is at!
    This fuel source (even the night prior to a challenging WOD), will help with your power and strength.

  14. Master Uguay

    Loading with FAT is where it is at!
    This fuel source (even the night prior to a challenging WOD), will help with your power and strength.

  36. Lisa (+cantalope?)

    BabyCenter.com says that the baby is a cantalope this week. Feels like the biggest cantalope I’ve ever seen! I’d say it’s more like the size of the wall ball I’ll be throwing up at the target this evening 🙂
    Melanie….that pull up picture from yesterday is FIERCE!

  37. Lisa (+cantalope?)

    BabyCenter.com says that the baby is a cantalope this week. Feels like the biggest cantalope I’ve ever seen! I’d say it’s more like the size of the wall ball I’ll be throwing up at the target this evening 🙂
    Melanie….that pull up picture from yesterday is FIERCE!

  38. Lisa (+cantalope?)

    BabyCenter.com says that the baby is a cantalope this week. Feels like the biggest cantalope I’ve ever seen! I’d say it’s more like the size of the wall ball I’ll be throwing up at the target this evening 🙂
    Melanie….that pull up picture from yesterday is FIERCE!

  39. Lisa (+cantalope?)

    BabyCenter.com says that the baby is a cantalope this week. Feels like the biggest cantalope I’ve ever seen! I’d say it’s more like the size of the wall ball I’ll be throwing up at the target this evening 🙂
    Melanie….that pull up picture from yesterday is FIERCE!

  40. Lisa (+cantalope?)

    BabyCenter.com says that the baby is a cantalope this week. Feels like the biggest cantalope I’ve ever seen! I’d say it’s more like the size of the wall ball I’ll be throwing up at the target this evening 🙂
    Melanie….that pull up picture from yesterday is FIERCE!

  41. Lisa (+cantalope?)

    BabyCenter.com says that the baby is a cantalope this week. Feels like the biggest cantalope I’ve ever seen! I’d say it’s more like the size of the wall ball I’ll be throwing up at the target this evening 🙂
    Melanie….that pull up picture from yesterday is FIERCE!

  42. Lisa (+cantalope?)

    BabyCenter.com says that the baby is a cantalope this week. Feels like the biggest cantalope I’ve ever seen! I’d say it’s more like the size of the wall ball I’ll be throwing up at the target this evening 🙂
    Melanie….that pull up picture from yesterday is FIERCE!

  57. jridgewood

    I am SO feeling the love…I miss you too SvW. J9. The link “may” have a JR doppleganger(sp?). Just look for the really tan guy wearing a hockey mask. Shirtless. It was a 5 MILE mudrun March 31st. It was 34 degrees. I think that is when my leg got infected. These stupid vacation WODs are getting boring on these white sandy beaches and crystal clear waters. For fun I wrestle the giant sea turtles but they don’t put up much of a fight. WODs to day look good. And Melanie, picture does look FIERCE! I wonder if the pile of yack will still be there upon my return which is still undetermined…..

  58. jridgewood

    I am SO feeling the love…I miss you too SvW. J9. The link “may” have a JR doppleganger(sp?). Just look for the really tan guy wearing a hockey mask. Shirtless. It was a 5 MILE mudrun March 31st. It was 34 degrees. I think that is when my leg got infected. These stupid vacation WODs are getting boring on these white sandy beaches and crystal clear waters. For fun I wrestle the giant sea turtles but they don’t put up much of a fight. WODs to day look good. And Melanie, picture does look FIERCE! I wonder if the pile of yack will still be there upon my return which is still undetermined…..

  59. jridgewood

    I am SO feeling the love…I miss you too SvW. J9. The link “may” have a JR doppleganger(sp?). Just look for the really tan guy wearing a hockey mask. Shirtless. It was a 5 MILE mudrun March 31st. It was 34 degrees. I think that is when my leg got infected. These stupid vacation WODs are getting boring on these white sandy beaches and crystal clear waters. For fun I wrestle the giant sea turtles but they don’t put up much of a fight. WODs to day look good. And Melanie, picture does look FIERCE! I wonder if the pile of yack will still be there upon my return which is still undetermined…..

  60. jridgewood

    I am SO feeling the love…I miss you too SvW. J9. The link “may” have a JR doppleganger(sp?). Just look for the really tan guy wearing a hockey mask. Shirtless. It was a 5 MILE mudrun March 31st. It was 34 degrees. I think that is when my leg got infected. These stupid vacation WODs are getting boring on these white sandy beaches and crystal clear waters. For fun I wrestle the giant sea turtles but they don’t put up much of a fight. WODs to day look good. And Melanie, picture does look FIERCE! I wonder if the pile of yack will still be there upon my return which is still undetermined…..

  61. jridgewood

    I am SO feeling the love…I miss you too SvW. J9. The link “may” have a JR doppleganger(sp?). Just look for the really tan guy wearing a hockey mask. Shirtless. It was a 5 MILE mudrun March 31st. It was 34 degrees. I think that is when my leg got infected. These stupid vacation WODs are getting boring on these white sandy beaches and crystal clear waters. For fun I wrestle the giant sea turtles but they don’t put up much of a fight. WODs to day look good. And Melanie, picture does look FIERCE! I wonder if the pile of yack will still be there upon my return which is still undetermined…..

  62. jridgewood

    I am SO feeling the love…I miss you too SvW. J9. The link “may” have a JR doppleganger(sp?). Just look for the really tan guy wearing a hockey mask. Shirtless. It was a 5 MILE mudrun March 31st. It was 34 degrees. I think that is when my leg got infected. These stupid vacation WODs are getting boring on these white sandy beaches and crystal clear waters. For fun I wrestle the giant sea turtles but they don’t put up much of a fight. WODs to day look good. And Melanie, picture does look FIERCE! I wonder if the pile of yack will still be there upon my return which is still undetermined…..

  63. jridgewood

    I am SO feeling the love…I miss you too SvW. J9. The link “may” have a JR doppleganger(sp?). Just look for the really tan guy wearing a hockey mask. Shirtless. It was a 5 MILE mudrun March 31st. It was 34 degrees. I think that is when my leg got infected. These stupid vacation WODs are getting boring on these white sandy beaches and crystal clear waters. For fun I wrestle the giant sea turtles but they don’t put up much of a fight. WODs to day look good. And Melanie, picture does look FIERCE! I wonder if the pile of yack will still be there upon my return which is still undetermined…..

  64. J9

    I was thinking that Master Uguay would mention that if you can not decide which WOD to do – then just do both!
    Looks like Brendan made good on that.
    Still waiting to hear how Kevin makes out with his ShedKicker…
    Please note the announcement on the top of the blog about the Athlete Profile page. If you could submit ASAP and no later than 5/17 – it would be greatly appreciated!
    I bet if there are muscle-ups on the board – tan, shirtless and masked JR will be the first one in line to do the WOD.
    THANKS!

  65. J9

    I was thinking that Master Uguay would mention that if you can not decide which WOD to do – then just do both!
    Looks like Brendan made good on that.
    Still waiting to hear how Kevin makes out with his ShedKicker…
    Please note the announcement on the top of the blog about the Athlete Profile page. If you could submit ASAP and no later than 5/17 – it would be greatly appreciated!
    I bet if there are muscle-ups on the board – tan, shirtless and masked JR will be the first one in line to do the WOD.
    THANKS!

  66. J9

    I was thinking that Master Uguay would mention that if you can not decide which WOD to do – then just do both!
    Looks like Brendan made good on that.
    Still waiting to hear how Kevin makes out with his ShedKicker…
    Please note the announcement on the top of the blog about the Athlete Profile page. If you could submit ASAP and no later than 5/17 – it would be greatly appreciated!
    I bet if there are muscle-ups on the board – tan, shirtless and masked JR will be the first one in line to do the WOD.
    THANKS!

  67. J9

    I was thinking that Master Uguay would mention that if you can not decide which WOD to do – then just do both!
    Looks like Brendan made good on that.
    Still waiting to hear how Kevin makes out with his ShedKicker…
    Please note the announcement on the top of the blog about the Athlete Profile page. If you could submit ASAP and no later than 5/17 – it would be greatly appreciated!
    I bet if there are muscle-ups on the board – tan, shirtless and masked JR will be the first one in line to do the WOD.
    THANKS!

  68. J9

    I was thinking that Master Uguay would mention that if you can not decide which WOD to do – then just do both!
    Looks like Brendan made good on that.
    Still waiting to hear how Kevin makes out with his ShedKicker…
    Please note the announcement on the top of the blog about the Athlete Profile page. If you could submit ASAP and no later than 5/17 – it would be greatly appreciated!
    I bet if there are muscle-ups on the board – tan, shirtless and masked JR will be the first one in line to do the WOD.
    THANKS!

  69. J9

    I was thinking that Master Uguay would mention that if you can not decide which WOD to do – then just do both!
    Looks like Brendan made good on that.
    Still waiting to hear how Kevin makes out with his ShedKicker…
    Please note the announcement on the top of the blog about the Athlete Profile page. If you could submit ASAP and no later than 5/17 – it would be greatly appreciated!
    I bet if there are muscle-ups on the board – tan, shirtless and masked JR will be the first one in line to do the WOD.
    THANKS!

  70. J9

    I was thinking that Master Uguay would mention that if you can not decide which WOD to do – then just do both!
    Looks like Brendan made good on that.
    Still waiting to hear how Kevin makes out with his ShedKicker…
    Please note the announcement on the top of the blog about the Athlete Profile page. If you could submit ASAP and no later than 5/17 – it would be greatly appreciated!
    I bet if there are muscle-ups on the board – tan, shirtless and masked JR will be the first one in line to do the WOD.
    THANKS!

  71. Kevin

    J9,
    Shedkicker was extremely challenging for me. My double unders improved greatly, but the weigth proved tough to handle and keep form over the workout (especially with increasing reps). I worked on correcting my form for front squats with Pat after so hopefully I will improve next time.
    Glad to see so many people choosing the shedkicker today. Sorry you all had to suffer through my first programming experience. I sure learned a lot though.

  72. Kevin

    J9,
    Shedkicker was extremely challenging for me. My double unders improved greatly, but the weigth proved tough to handle and keep form over the workout (especially with increasing reps). I worked on correcting my form for front squats with Pat after so hopefully I will improve next time.
    Glad to see so many people choosing the shedkicker today. Sorry you all had to suffer through my first programming experience. I sure learned a lot though.

  73. Kevin

    J9,
    Shedkicker was extremely challenging for me. My double unders improved greatly, but the weigth proved tough to handle and keep form over the workout (especially with increasing reps). I worked on correcting my form for front squats with Pat after so hopefully I will improve next time.
    Glad to see so many people choosing the shedkicker today. Sorry you all had to suffer through my first programming experience. I sure learned a lot though.

  74. Kevin

    J9,
    Shedkicker was extremely challenging for me. My double unders improved greatly, but the weigth proved tough to handle and keep form over the workout (especially with increasing reps). I worked on correcting my form for front squats with Pat after so hopefully I will improve next time.
    Glad to see so many people choosing the shedkicker today. Sorry you all had to suffer through my first programming experience. I sure learned a lot though.

  75. Kevin

    J9,
    Shedkicker was extremely challenging for me. My double unders improved greatly, but the weigth proved tough to handle and keep form over the workout (especially with increasing reps). I worked on correcting my form for front squats with Pat after so hopefully I will improve next time.
    Glad to see so many people choosing the shedkicker today. Sorry you all had to suffer through my first programming experience. I sure learned a lot though.

  76. Kevin

    J9,
    Shedkicker was extremely challenging for me. My double unders improved greatly, but the weigth proved tough to handle and keep form over the workout (especially with increasing reps). I worked on correcting my form for front squats with Pat after so hopefully I will improve next time.
    Glad to see so many people choosing the shedkicker today. Sorry you all had to suffer through my first programming experience. I sure learned a lot though.

  77. Kevin

    J9,
    Shedkicker was extremely challenging for me. My double unders improved greatly, but the weigth proved tough to handle and keep form over the workout (especially with increasing reps). I worked on correcting my form for front squats with Pat after so hopefully I will improve next time.
    Glad to see so many people choosing the shedkicker today. Sorry you all had to suffer through my first programming experience. I sure learned a lot though.

  78. Pat

    PM Training Stats
    Day 3 modified:
    Jorge-14:30
    Day 3 rx’d:
    Ken-15:12
    Gavin-13:29
    Brandon-13:50
    Sena-17:02
    Randy-15:00
    DP-14:24
    CKL-16:58
    Melanie-15:34
    Lou-14:18
    CK-16:25
    Janice-16:20
    Scott-13:23
    shedkicker:
    Ryan-10:37
    SvW-12:40
    VR-14:53
    Alex-7:15
    Charlie-18:17
    Kevin-13:57, vested
    JohnK-14:41
    McCoy-17:14
    115# (HS wod)
    Gavin-7:14
    Brandon-8:19

  79. Pat

    PM Training Stats
    Day 3 modified:
    Jorge-14:30
    Day 3 rx’d:
    Ken-15:12
    Gavin-13:29
    Brandon-13:50
    Sena-17:02
    Randy-15:00
    DP-14:24
    CKL-16:58
    Melanie-15:34
    Lou-14:18
    CK-16:25
    Janice-16:20
    Scott-13:23
    shedkicker:
    Ryan-10:37
    SvW-12:40
    VR-14:53
    Alex-7:15
    Charlie-18:17
    Kevin-13:57, vested
    JohnK-14:41
    McCoy-17:14
    115# (HS wod)
    Gavin-7:14
    Brandon-8:19

  80. Pat

    PM Training Stats
    Day 3 modified:
    Jorge-14:30
    Day 3 rx’d:
    Ken-15:12
    Gavin-13:29
    Brandon-13:50
    Sena-17:02
    Randy-15:00
    DP-14:24
    CKL-16:58
    Melanie-15:34
    Lou-14:18
    CK-16:25
    Janice-16:20
    Scott-13:23
    shedkicker:
    Ryan-10:37
    SvW-12:40
    VR-14:53
    Alex-7:15
    Charlie-18:17
    Kevin-13:57, vested
    JohnK-14:41
    McCoy-17:14
    115# (HS wod)
    Gavin-7:14
    Brandon-8:19

  81. Pat

    PM Training Stats
    Day 3 modified:
    Jorge-14:30
    Day 3 rx’d:
    Ken-15:12
    Gavin-13:29
    Brandon-13:50
    Sena-17:02
    Randy-15:00
    DP-14:24
    CKL-16:58
    Melanie-15:34
    Lou-14:18
    CK-16:25
    Janice-16:20
    Scott-13:23
    shedkicker:
    Ryan-10:37
    SvW-12:40
    VR-14:53
    Alex-7:15
    Charlie-18:17
    Kevin-13:57, vested
    JohnK-14:41
    McCoy-17:14
    115# (HS wod)
    Gavin-7:14
    Brandon-8:19

  82. Pat

    PM Training Stats
    Day 3 modified:
    Jorge-14:30
    Day 3 rx’d:
    Ken-15:12
    Gavin-13:29
    Brandon-13:50
    Sena-17:02
    Randy-15:00
    DP-14:24
    CKL-16:58
    Melanie-15:34
    Lou-14:18
    CK-16:25
    Janice-16:20
    Scott-13:23
    shedkicker:
    Ryan-10:37
    SvW-12:40
    VR-14:53
    Alex-7:15
    Charlie-18:17
    Kevin-13:57, vested
    JohnK-14:41
    McCoy-17:14
    115# (HS wod)
    Gavin-7:14
    Brandon-8:19

  83. Pat

    PM Training Stats
    Day 3 modified:
    Jorge-14:30
    Day 3 rx’d:
    Ken-15:12
    Gavin-13:29
    Brandon-13:50
    Sena-17:02
    Randy-15:00
    DP-14:24
    CKL-16:58
    Melanie-15:34
    Lou-14:18
    CK-16:25
    Janice-16:20
    Scott-13:23
    shedkicker:
    Ryan-10:37
    SvW-12:40
    VR-14:53
    Alex-7:15
    Charlie-18:17
    Kevin-13:57, vested
    JohnK-14:41
    McCoy-17:14
    115# (HS wod)
    Gavin-7:14
    Brandon-8:19

  84. Pat

    PM Training Stats
    Day 3 modified:
    Jorge-14:30
    Day 3 rx’d:
    Ken-15:12
    Gavin-13:29
    Brandon-13:50
    Sena-17:02
    Randy-15:00
    DP-14:24
    CKL-16:58
    Melanie-15:34
    Lou-14:18
    CK-16:25
    Janice-16:20
    Scott-13:23
    shedkicker:
    Ryan-10:37
    SvW-12:40
    VR-14:53
    Alex-7:15
    Charlie-18:17
    Kevin-13:57, vested
    JohnK-14:41
    McCoy-17:14
    115# (HS wod)
    Gavin-7:14
    Brandon-8:19

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