"Allyson"
5 rounds for time of:
2 squat cleans, 135# (75#)
3 thrusters, 135# (75#)
5 front squats, 135# (75#)
10 burpees
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May 19th is our Allyson’s birthday, and I am officially naming this WOD after her. She now has two very challenging workouts with her name on them… if you recall doing the “Ally-Cat”, I am sure you were not left wanting a bonus WOD!
This WOD was developed with the intention of one movement transitioning to the next.
135 for the guys and 75 for the girls.
Up for the challenge?
May 19th is our Allyson’s birthday, and I am officially naming this WOD after her. She now has two very challenging workouts with her name on them… if you recall doing the “Ally-Cat”, I am sure you were not left wanting a bonus WOD!
This WOD was developed with the intention of one movement transitioning to the next.
135 for the guys and 75 for the girls.
Up for the challenge?
G*d D*mned BURPEESSS!!!!
G*d D*mned BURPEESSS!!!!
Happy 4th Birthday to a CrossFit kid who loves being a part of the RedShed!
Happy 4th Birthday to a CrossFit kid who loves being a part of the RedShed!
Did today’s WOD as a bonus on Sat.
But the rep scheme was 1-4-5 & 10 burpees.
Tough one, especially the thrusters!
Did it for fun, don’t have a time.
Today’s WOD:
Running Ladder
active rest (K2E, push-ups, pull-ups) = sum of #’s of running time
1 mile run 6:20
8 K2E
1/2 mile run 2:56
13 push-ups
1/4 mile run 1:27
10 pull-ups
1/2 mile run 2:55
12 push-ups
1 mile run 6:24
12 K2E
It was fun training back at the original RedShed!
Did today’s WOD as a bonus on Sat.
But the rep scheme was 1-4-5 & 10 burpees.
Tough one, especially the thrusters!
Did it for fun, don’t have a time.
Today’s WOD:
Running Ladder
active rest (K2E, push-ups, pull-ups) = sum of #’s of running time
1 mile run 6:20
8 K2E
1/2 mile run 2:56
13 push-ups
1/4 mile run 1:27
10 pull-ups
1/2 mile run 2:55
12 push-ups
1 mile run 6:24
12 K2E
It was fun training back at the original RedShed!
Happy Birthday Ally!
Happy Birthday Ally!
Happy Birthday Ally!
Happy Birthday Ally!
Happy Birthday AllyCat!!!!
Happy Birthday AllyCat!!!!
The gym will be open today at 4:30PM, and most likely no earlier.
Please make note that on Tuesdays, I will be training my high school athletes at Station Park in Sparta, and won’t be back to the shed until 4:30PM.
In the case that the building is open, please feel free to get warmed up.
Pat
The gym will be open today at 4:30PM, and most likely no earlier.
Please make note that on Tuesdays, I will be training my high school athletes at Station Park in Sparta, and won’t be back to the shed until 4:30PM.
In the case that the building is open, please feel free to get warmed up.
Pat
Off topic, DP, do those gloves come in pink?
Off topic, DP, do those gloves come in pink?
Coach – I guess I WAS disappointed. I redid the whole thing at home with 65#….Took a WHOLE lot longer 2nd time around. What should my grip width be in the front squat?? i managed to get the bar on my shoulders w/fingertip but not for long, needs work…. thanks for helping me today!
Coach – I guess I WAS disappointed. I redid the whole thing at home with 65#….Took a WHOLE lot longer 2nd time around. What should my grip width be in the front squat?? i managed to get the bar on my shoulders w/fingertip but not for long, needs work…. thanks for helping me today!
brilliant workout Coach!
I would vote that perhaps you change the name to something more synonomous with torture or extreme discomfort.
Ally is a sweatheart and more of a delicate flower type of workout if you ask me. Hope she had a great birthday!
brilliant workout Coach!
I would vote that perhaps you change the name to something more synonomous with torture or extreme discomfort.
Ally is a sweatheart and more of a delicate flower type of workout if you ask me. Hope she had a great birthday!
It’s OK Deb, this is a learning process.
You want your grip to be just outside the shoulder, so as not to hinder your ability to rack the bar (no interference).
I think you may have been just as disappointed had you used 65#, and posted a longer time. We are all walking that fine line of intensity and improvement.
I still believe that if there is a glimmer of uncertainty… it wiser to go a bit lighter and really master the movements at high intensity. The strength will come.
It’s OK Deb, this is a learning process.
You want your grip to be just outside the shoulder, so as not to hinder your ability to rack the bar (no interference).
I think you may have been just as disappointed had you used 65#, and posted a longer time. We are all walking that fine line of intensity and improvement.
I still believe that if there is a glimmer of uncertainty… it wiser to go a bit lighter and really master the movements at high intensity. The strength will come.
scaled:
Deb-11:32, 55#
Dee-4:00, 65# and limited range of motion
95#
Ron-11:45
Randy-14:10
Jamie-9:04
Steven-10:53
115#
Diet Pepsi-11:45
Greg-10:56 (awesome!)
as rx’d
Matt-13:00
CZ-14:01
SvW-12:30
Dale-11:32
Pat-11:53
Estey-13:27
Charlie-17:28
Randy, thanks for working the camera.
Matt, thanks for running the clock and allowing me to get this one in with the group.
scaled:
Deb-11:32, 55#
Dee-4:00, 65# and limited range of motion
95#
Ron-11:45
Randy-14:10
Jamie-9:04
Steven-10:53
115#
Diet Pepsi-11:45
Greg-10:56 (awesome!)
as rx’d
Matt-13:00
CZ-14:01
SvW-12:30
Dale-11:32
Pat-11:53
Estey-13:27
Charlie-17:28
Randy, thanks for working the camera.
Matt, thanks for running the clock and allowing me to get this one in with the group.
Allyson is a NEILL, a Little Miss RedShed – don’t let her shyness at times fool you. CrossFit runs in her blood.
Just the other night she was showing me her best burpees with an added kick at the end. It made me SO proud!
It’s only a matter of time before Ally starts instructing both Cait and Baby Walloga proper push-up and squat techniques!
Allyson is a NEILL, a Little Miss RedShed – don’t let her shyness at times fool you. CrossFit runs in her blood.
Just the other night she was showing me her best burpees with an added kick at the end. It made me SO proud!
It’s only a matter of time before Ally starts instructing both Cait and Baby Walloga proper push-up and squat techniques!
Lol, can’t wait for that!
I don’t doubt her commitment to the Shed, but i do know that she’s good natured and innocent, that workout was neither of those things!
Lol, can’t wait for that!
I don’t doubt her commitment to the Shed, but i do know that she’s good natured and innocent, that workout was neither of those things!