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08.12.2009-Wednesday-Day 3

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10 rounds for time of:

15 deadlifts – 135# (95#)

10 pull-ups

post times to comments:

(we have done the infamous "deadlift/push-up wod" several times… now let's see what happens when we take away the push-ups and insert the pull-ups!)

main site WOD=Linda

DAY 84 of the burpee challenge

DAY 11 of the paleo challenge

0 thoughts on “08.12.2009-Wednesday-Day 3”

  1. Maria

    i miss redshed!! just went to crossfit oahu today for the first time. great wod, cool people…but loads of money – not too happy about that! but I am happy to say that you have all trained me redshed style quite well – I had the second fastest time out of my group, and held it down for the girls overall. I finally have internet and looked over the weeks wods and it sounds like i missed some fun. Hope all is well!!!

  2. Maria

    i miss redshed!! just went to crossfit oahu today for the first time. great wod, cool people…but loads of money – not too happy about that! but I am happy to say that you have all trained me redshed style quite well – I had the second fastest time out of my group, and held it down for the girls overall. I finally have internet and looked over the weeks wods and it sounds like i missed some fun. Hope all is well!!!

  3. Maria

    i miss redshed!! just went to crossfit oahu today for the first time. great wod, cool people…but loads of money – not too happy about that! but I am happy to say that you have all trained me redshed style quite well – I had the second fastest time out of my group, and held it down for the girls overall. I finally have internet and looked over the weeks wods and it sounds like i missed some fun. Hope all is well!!!

  4. Maria

    i miss redshed!! just went to crossfit oahu today for the first time. great wod, cool people…but loads of money – not too happy about that! but I am happy to say that you have all trained me redshed style quite well – I had the second fastest time out of my group, and held it down for the girls overall. I finally have internet and looked over the weeks wods and it sounds like i missed some fun. Hope all is well!!!

  5. J9

    If anything could bring back SvW – this could be it!
    Maria-
    Great job tearing it up in Hawaii. I tried checking out the Oahu site – but couldn’t get past the beating drums. When I have more time, I’ll check out the training that you are doing there.

  6. J9

    If anything could bring back SvW – this could be it!
    Maria-
    Great job tearing it up in Hawaii. I tried checking out the Oahu site – but couldn’t get past the beating drums. When I have more time, I’ll check out the training that you are doing there.

  7. J9

    If anything could bring back SvW – this could be it!
    Maria-
    Great job tearing it up in Hawaii. I tried checking out the Oahu site – but couldn’t get past the beating drums. When I have more time, I’ll check out the training that you are doing there.

  8. J9

    If anything could bring back SvW – this could be it!
    Maria-
    Great job tearing it up in Hawaii. I tried checking out the Oahu site – but couldn’t get past the beating drums. When I have more time, I’ll check out the training that you are doing there.

  17. deb

    Interesting site, CFO…. i noticed they also are doing a nutritional challenge….
    Paleo – anyone see any changes yet??
    Im avging 40%P/39%F/22%C…
    approx. 100-110 g. of carb (it’s really HARD to go over!!) 80-100 g. of fat, protein is up to 177g… kcals are down 600.
    Im realizing there are two camps RE fats… hog wild, and more careful.
    One camp (FI Marks Daily Apple) embraces “eat all and any fat you want – tons of animal fat is good”…
    and the other (FI The Paleo Diet.com) believes you should try to eat as much GOOD fat as you need, balancing o6 to o3 ratio (reasoning is animals now are fattened artificially, so it wouldn’t be healthy to eat animal fat now as they did then…)
    Im leaning more toward the second group.
    PS I gave up sugar with my post workout protein shake; started eating half a sweet potato on weight days…. havent noticed less fat or more muscle yet.

  18. deb

    Interesting site, CFO…. i noticed they also are doing a nutritional challenge….
    Paleo – anyone see any changes yet??
    Im avging 40%P/39%F/22%C…
    approx. 100-110 g. of carb (it’s really HARD to go over!!) 80-100 g. of fat, protein is up to 177g… kcals are down 600.
    Im realizing there are two camps RE fats… hog wild, and more careful.
    One camp (FI Marks Daily Apple) embraces “eat all and any fat you want – tons of animal fat is good”…
    and the other (FI The Paleo Diet.com) believes you should try to eat as much GOOD fat as you need, balancing o6 to o3 ratio (reasoning is animals now are fattened artificially, so it wouldn’t be healthy to eat animal fat now as they did then…)
    Im leaning more toward the second group.
    PS I gave up sugar with my post workout protein shake; started eating half a sweet potato on weight days…. havent noticed less fat or more muscle yet.

  19. deb

    Interesting site, CFO…. i noticed they also are doing a nutritional challenge….
    Paleo – anyone see any changes yet??
    Im avging 40%P/39%F/22%C…
    approx. 100-110 g. of carb (it’s really HARD to go over!!) 80-100 g. of fat, protein is up to 177g… kcals are down 600.
    Im realizing there are two camps RE fats… hog wild, and more careful.
    One camp (FI Marks Daily Apple) embraces “eat all and any fat you want – tons of animal fat is good”…
    and the other (FI The Paleo Diet.com) believes you should try to eat as much GOOD fat as you need, balancing o6 to o3 ratio (reasoning is animals now are fattened artificially, so it wouldn’t be healthy to eat animal fat now as they did then…)
    Im leaning more toward the second group.
    PS I gave up sugar with my post workout protein shake; started eating half a sweet potato on weight days…. havent noticed less fat or more muscle yet.

  20. deb

    Interesting site, CFO…. i noticed they also are doing a nutritional challenge….
    Paleo – anyone see any changes yet??
    Im avging 40%P/39%F/22%C…
    approx. 100-110 g. of carb (it’s really HARD to go over!!) 80-100 g. of fat, protein is up to 177g… kcals are down 600.
    Im realizing there are two camps RE fats… hog wild, and more careful.
    One camp (FI Marks Daily Apple) embraces “eat all and any fat you want – tons of animal fat is good”…
    and the other (FI The Paleo Diet.com) believes you should try to eat as much GOOD fat as you need, balancing o6 to o3 ratio (reasoning is animals now are fattened artificially, so it wouldn’t be healthy to eat animal fat now as they did then…)
    Im leaning more toward the second group.
    PS I gave up sugar with my post workout protein shake; started eating half a sweet potato on weight days…. havent noticed less fat or more muscle yet.

  21. Charlie

    I’ll be in later than normal today. Probably around 7.
    Paleo – I do real well with paleo two meals a day and cheat a little every day with dinner. Overall I avoid heavy fats as much as possible. I find it impossible to believe that a lot of fat is good for the arteries, period. I have been moving toward a more fruit, nut, and vegetable based diet for a while, but only recently have been trying hard to avoid breads.
    Results: After months of losing weight very slowly, the pace seems to have picked up, including the pace at which my waist is shrinking.
    Very happy with how things are going with my overall fitness level.
    Also extremely happy the RedShed doesn’t require a second mortgage to be able to make the monthly dues payments. Some of these other places are PRICEY!

  22. Charlie

    I’ll be in later than normal today. Probably around 7.
    Paleo – I do real well with paleo two meals a day and cheat a little every day with dinner. Overall I avoid heavy fats as much as possible. I find it impossible to believe that a lot of fat is good for the arteries, period. I have been moving toward a more fruit, nut, and vegetable based diet for a while, but only recently have been trying hard to avoid breads.
    Results: After months of losing weight very slowly, the pace seems to have picked up, including the pace at which my waist is shrinking.
    Very happy with how things are going with my overall fitness level.
    Also extremely happy the RedShed doesn’t require a second mortgage to be able to make the monthly dues payments. Some of these other places are PRICEY!

  23. Charlie

    I’ll be in later than normal today. Probably around 7.
    Paleo – I do real well with paleo two meals a day and cheat a little every day with dinner. Overall I avoid heavy fats as much as possible. I find it impossible to believe that a lot of fat is good for the arteries, period. I have been moving toward a more fruit, nut, and vegetable based diet for a while, but only recently have been trying hard to avoid breads.
    Results: After months of losing weight very slowly, the pace seems to have picked up, including the pace at which my waist is shrinking.
    Very happy with how things are going with my overall fitness level.
    Also extremely happy the RedShed doesn’t require a second mortgage to be able to make the monthly dues payments. Some of these other places are PRICEY!

  24. Charlie

    I’ll be in later than normal today. Probably around 7.
    Paleo – I do real well with paleo two meals a day and cheat a little every day with dinner. Overall I avoid heavy fats as much as possible. I find it impossible to believe that a lot of fat is good for the arteries, period. I have been moving toward a more fruit, nut, and vegetable based diet for a while, but only recently have been trying hard to avoid breads.
    Results: After months of losing weight very slowly, the pace seems to have picked up, including the pace at which my waist is shrinking.
    Very happy with how things are going with my overall fitness level.
    Also extremely happy the RedShed doesn’t require a second mortgage to be able to make the monthly dues payments. Some of these other places are PRICEY!

  41. Pat

    Day 3 modified:
    Ken-25:29, modified pull-ups (mp)
    Diet Pepsi-15:13, 65#
    KennyG-24:30, mp
    Maryanne-16:14, 65#, mp
    Melanie-23:29, mp
    Anna-26:20, 65#, mp
    Christine-18:05, mp
    Cheryl-24:29, mp
    Janice-23:34, 75#, mp
    Lisa-25:19, mp
    Danni-14:55, 65#, push-ups
    AmyF-16:25, 75#, mp
    Joanne-14:38, 75#, mp
    Day 3 rx’d:
    VonRon-24:05
    Randy-31:49
    RobM-15:49
    SvW-19:16
    Janine-20:45, 105#
    Deb-17:51
    Greg-19:59
    Bill-17:50
    Charlie-16:48
    Scott-19:56
    McCoy-29:06

  42. Pat

    Day 3 modified:
    Ken-25:29, modified pull-ups (mp)
    Diet Pepsi-15:13, 65#
    KennyG-24:30, mp
    Maryanne-16:14, 65#, mp
    Melanie-23:29, mp
    Anna-26:20, 65#, mp
    Christine-18:05, mp
    Cheryl-24:29, mp
    Janice-23:34, 75#, mp
    Lisa-25:19, mp
    Danni-14:55, 65#, push-ups
    AmyF-16:25, 75#, mp
    Joanne-14:38, 75#, mp
    Day 3 rx’d:
    VonRon-24:05
    Randy-31:49
    RobM-15:49
    SvW-19:16
    Janine-20:45, 105#
    Deb-17:51
    Greg-19:59
    Bill-17:50
    Charlie-16:48
    Scott-19:56
    McCoy-29:06

  43. Pat

    Day 3 modified:
    Ken-25:29, modified pull-ups (mp)
    Diet Pepsi-15:13, 65#
    KennyG-24:30, mp
    Maryanne-16:14, 65#, mp
    Melanie-23:29, mp
    Anna-26:20, 65#, mp
    Christine-18:05, mp
    Cheryl-24:29, mp
    Janice-23:34, 75#, mp
    Lisa-25:19, mp
    Danni-14:55, 65#, push-ups
    AmyF-16:25, 75#, mp
    Joanne-14:38, 75#, mp
    Day 3 rx’d:
    VonRon-24:05
    Randy-31:49
    RobM-15:49
    SvW-19:16
    Janine-20:45, 105#
    Deb-17:51
    Greg-19:59
    Bill-17:50
    Charlie-16:48
    Scott-19:56
    McCoy-29:06

  44. Pat

    Day 3 modified:
    Ken-25:29, modified pull-ups (mp)
    Diet Pepsi-15:13, 65#
    KennyG-24:30, mp
    Maryanne-16:14, 65#, mp
    Melanie-23:29, mp
    Anna-26:20, 65#, mp
    Christine-18:05, mp
    Cheryl-24:29, mp
    Janice-23:34, 75#, mp
    Lisa-25:19, mp
    Danni-14:55, 65#, push-ups
    AmyF-16:25, 75#, mp
    Joanne-14:38, 75#, mp
    Day 3 rx’d:
    VonRon-24:05
    Randy-31:49
    RobM-15:49
    SvW-19:16
    Janine-20:45, 105#
    Deb-17:51
    Greg-19:59
    Bill-17:50
    Charlie-16:48
    Scott-19:56
    McCoy-29:06

  53. J9

    Much work needed on my part for more efficient pull-ups.
    100 pull-ups with CINDY seem like no problem, but 10 sets of 10 today were a challenge.
    Great to see you again, Rob and way to beat all of us ShedHeads with your sub-16.

  54. J9

    Much work needed on my part for more efficient pull-ups.
    100 pull-ups with CINDY seem like no problem, but 10 sets of 10 today were a challenge.
    Great to see you again, Rob and way to beat all of us ShedHeads with your sub-16.

  55. J9

    Much work needed on my part for more efficient pull-ups.
    100 pull-ups with CINDY seem like no problem, but 10 sets of 10 today were a challenge.
    Great to see you again, Rob and way to beat all of us ShedHeads with your sub-16.

  56. J9

    Much work needed on my part for more efficient pull-ups.
    100 pull-ups with CINDY seem like no problem, but 10 sets of 10 today were a challenge.
    Great to see you again, Rob and way to beat all of us ShedHeads with your sub-16.

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