This was a great week of WODs! We had a great summer, ShedHeads! During the month of August, we have seen some dramatic improvement in strength and speed… nice work!
Just a quick note regarding milestones… Janice Garry experienced the following transformation in August: Off the bands to jumping pull-ups to kipping pull-ups. She can now do 8-10 pull-ups in a row! Now that deserves a round of applause!
We have some important announcements for this week and this month.
First, Tuesday September 1st, the shed will be closed and will not be open for training until 4:30PM on Wednesday September 2nd. The reason for the schedule change is due to Janine's business travel this week.
Second, we are running the Netcong Day 5k on Sunday September 13th. Click on the link for race registration and details. Download 2009_Race_App_8-14-09[1]
Lastly, we (as an affiliate) are participating in the Fight Gone Bad IV! This is the fourth year of the event to raise money for the Prostate Cancer Foundation, and to benefit the Wounded Warriors Project. FGB IV will take place on Saturday September 26th. The event details, regarding participation and fundraising efforts, will be posted on the announcement board in the shed. In the case where you would like to make a considerable donation to the cause, or if you know someone who wants to donate, please direct them to the link on our website. Our fundraising goal is $5000!
Food and drinks will be provided for the event that day. If you wish to make a "Zone"/"Paleo" friendly dish, there will be a sign-up sheet in the shed for those who would like to help us with the food and drinks.
First weekend of the summer with NO BURPEES!!!
main site WOD
DAY 28 of the paleo challenge
Repeat of THE AVALANCHE:
(Paleo Challenge Benchmark WOD)
Run 1 mile
Row 2K
Run 1/2 mile
Row 1K
Run 1/4 mile
Row 500m
27:56
(less than a minute slower, but I am atributing that to the lack of recovery from yesterday’s RedShed WOD and having to do the running on the dreadmill).
2 days of *ss kicking WODs back to back!
Repeat of THE AVALANCHE:
(Paleo Challenge Benchmark WOD)
Run 1 mile
Row 2K
Run 1/2 mile
Row 1K
Run 1/4 mile
Row 500m
27:56
(less than a minute slower, but I am atributing that to the lack of recovery from yesterday’s RedShed WOD and having to do the running on the dreadmill).
2 days of *ss kicking WODs back to back!
Repeat of THE AVALANCHE:
(Paleo Challenge Benchmark WOD)
Run 1 mile
Row 2K
Run 1/2 mile
Row 1K
Run 1/4 mile
Row 500m
27:56
(less than a minute slower, but I am atributing that to the lack of recovery from yesterday’s RedShed WOD and having to do the running on the dreadmill).
2 days of *ss kicking WODs back to back!
Repeat of THE AVALANCHE:
(Paleo Challenge Benchmark WOD)
Run 1 mile
Row 2K
Run 1/2 mile
Row 1K
Run 1/4 mile
Row 500m
27:56
(less than a minute slower, but I am atributing that to the lack of recovery from yesterday’s RedShed WOD and having to do the running on the dreadmill).
2 days of *ss kicking WODs back to back!
Repeat of THE AVALANCHE:
(Paleo Challenge Benchmark WOD)
Run 1 mile
Row 2K
Run 1/2 mile
Row 1K
Run 1/4 mile
Row 500m
27:56
(less than a minute slower, but I am atributing that to the lack of recovery from yesterday’s RedShed WOD and having to do the running on the dreadmill).
2 days of *ss kicking WODs back to back!
Some other RedShed milestones this week:
The RedShed was featured on the main site in the Affiliate Blog (Transformation of the Shed), as well as being mentioned during the CF Radio Episode on Wednesday – while the Paleo Challenge was being highlighted (this episode should be posted in the CF Journal soon for those that subscribe and want to listen to it).
Also, it was prefect timing of yesterday’s WOD being the RedShed – as it was one year ago this weekend, that the road to the RedShed got started, as Pat and I were down in VA Beach getting our Level 1 CF Certifications.
The Burpee Challenge is now a distant memory and the (first) 30 days of the Paleo Challenge are wrapping up.
Also a quick hello to those that are ShedHeads from afar and check out the site regularly (Ann from CF Charlotte and Maria from CF Oahu).
Nice work this week!
Enjoy your rest day!
Some other RedShed milestones this week:
The RedShed was featured on the main site in the Affiliate Blog (Transformation of the Shed), as well as being mentioned during the CF Radio Episode on Wednesday – while the Paleo Challenge was being highlighted (this episode should be posted in the CF Journal soon for those that subscribe and want to listen to it).
Also, it was prefect timing of yesterday’s WOD being the RedShed – as it was one year ago this weekend, that the road to the RedShed got started, as Pat and I were down in VA Beach getting our Level 1 CF Certifications.
The Burpee Challenge is now a distant memory and the (first) 30 days of the Paleo Challenge are wrapping up.
Also a quick hello to those that are ShedHeads from afar and check out the site regularly (Ann from CF Charlotte and Maria from CF Oahu).
Nice work this week!
Enjoy your rest day!
Some other RedShed milestones this week:
The RedShed was featured on the main site in the Affiliate Blog (Transformation of the Shed), as well as being mentioned during the CF Radio Episode on Wednesday – while the Paleo Challenge was being highlighted (this episode should be posted in the CF Journal soon for those that subscribe and want to listen to it).
Also, it was prefect timing of yesterday’s WOD being the RedShed – as it was one year ago this weekend, that the road to the RedShed got started, as Pat and I were down in VA Beach getting our Level 1 CF Certifications.
The Burpee Challenge is now a distant memory and the (first) 30 days of the Paleo Challenge are wrapping up.
Also a quick hello to those that are ShedHeads from afar and check out the site regularly (Ann from CF Charlotte and Maria from CF Oahu).
Nice work this week!
Enjoy your rest day!
Some other RedShed milestones this week:
The RedShed was featured on the main site in the Affiliate Blog (Transformation of the Shed), as well as being mentioned during the CF Radio Episode on Wednesday – while the Paleo Challenge was being highlighted (this episode should be posted in the CF Journal soon for those that subscribe and want to listen to it).
Also, it was prefect timing of yesterday’s WOD being the RedShed – as it was one year ago this weekend, that the road to the RedShed got started, as Pat and I were down in VA Beach getting our Level 1 CF Certifications.
The Burpee Challenge is now a distant memory and the (first) 30 days of the Paleo Challenge are wrapping up.
Also a quick hello to those that are ShedHeads from afar and check out the site regularly (Ann from CF Charlotte and Maria from CF Oahu).
Nice work this week!
Enjoy your rest day!
Some other RedShed milestones this week:
The RedShed was featured on the main site in the Affiliate Blog (Transformation of the Shed), as well as being mentioned during the CF Radio Episode on Wednesday – while the Paleo Challenge was being highlighted (this episode should be posted in the CF Journal soon for those that subscribe and want to listen to it).
Also, it was prefect timing of yesterday’s WOD being the RedShed – as it was one year ago this weekend, that the road to the RedShed got started, as Pat and I were down in VA Beach getting our Level 1 CF Certifications.
The Burpee Challenge is now a distant memory and the (first) 30 days of the Paleo Challenge are wrapping up.
Also a quick hello to those that are ShedHeads from afar and check out the site regularly (Ann from CF Charlotte and Maria from CF Oahu).
Nice work this week!
Enjoy your rest day!
I’ll post some a “creative” option for Tuesday that can be done outside of the Shed (for those that want to still get in a WOD).
I’ll post some a “creative” option for Tuesday that can be done outside of the Shed (for those that want to still get in a WOD).
I’ll post some a “creative” option for Tuesday that can be done outside of the Shed (for those that want to still get in a WOD).
I’ll post some a “creative” option for Tuesday that can be done outside of the Shed (for those that want to still get in a WOD).
I’ll post some a “creative” option for Tuesday that can be done outside of the Shed (for those that want to still get in a WOD).
attributing does have 2 “t”‘s, just wanted to correct that. I am over my limit in comments for this morning!
attributing does have 2 “t”‘s, just wanted to correct that. I am over my limit in comments for this morning!
attributing does have 2 “t”‘s, just wanted to correct that. I am over my limit in comments for this morning!
attributing does have 2 “t”‘s, just wanted to correct that. I am over my limit in comments for this morning!
attributing does have 2 “t”‘s, just wanted to correct that. I am over my limit in comments for this morning!
Great accomplishment Janice! you’re an inspiration both in and out of the Shed!
Great accomplishment Janice! you’re an inspiration both in and out of the Shed!
Great accomplishment Janice! you’re an inspiration both in and out of the Shed!
Great accomplishment Janice! you’re an inspiration both in and out of the Shed!
Great accomplishment Janice! you’re an inspiration both in and out of the Shed!
Another example of Janine’s brilliance in mind, body and spirit! Her ability to recall events, initiate lasting relationships and inspire the community are the little things that make a big difference.
She may post a lot, but there is a reason for it! Our community is strong, knowledgable and supportive, and I think she is the backbone.
Just wanted to give her some props! Between catching up on sleep, work and raising two little girls, I rarely have the time to tell her this in person!
Another example of Janine’s brilliance in mind, body and spirit! Her ability to recall events, initiate lasting relationships and inspire the community are the little things that make a big difference.
She may post a lot, but there is a reason for it! Our community is strong, knowledgable and supportive, and I think she is the backbone.
Just wanted to give her some props! Between catching up on sleep, work and raising two little girls, I rarely have the time to tell her this in person!
Another example of Janine’s brilliance in mind, body and spirit! Her ability to recall events, initiate lasting relationships and inspire the community are the little things that make a big difference.
She may post a lot, but there is a reason for it! Our community is strong, knowledgable and supportive, and I think she is the backbone.
Just wanted to give her some props! Between catching up on sleep, work and raising two little girls, I rarely have the time to tell her this in person!
Another example of Janine’s brilliance in mind, body and spirit! Her ability to recall events, initiate lasting relationships and inspire the community are the little things that make a big difference.
She may post a lot, but there is a reason for it! Our community is strong, knowledgable and supportive, and I think she is the backbone.
Just wanted to give her some props! Between catching up on sleep, work and raising two little girls, I rarely have the time to tell her this in person!
Another example of Janine’s brilliance in mind, body and spirit! Her ability to recall events, initiate lasting relationships and inspire the community are the little things that make a big difference.
She may post a lot, but there is a reason for it! Our community is strong, knowledgable and supportive, and I think she is the backbone.
Just wanted to give her some props! Between catching up on sleep, work and raising two little girls, I rarely have the time to tell her this in person!
i look forward to reading janine’s posts! post as much as you want janine, cause i’m gonna read it! LOL
i look forward to reading janine’s posts! post as much as you want janine, cause i’m gonna read it! LOL
i look forward to reading janine’s posts! post as much as you want janine, cause i’m gonna read it! LOL
i look forward to reading janine’s posts! post as much as you want janine, cause i’m gonna read it! LOL
i look forward to reading janine’s posts! post as much as you want janine, cause i’m gonna read it! LOL
http://journal.crossfit.com/2009/08/crossfit-radio-episode-82.tpl
This is actually a free download of the radio show.
Funny how I sometimes cannot even recall the names of my own children…Ally Cat has to correct me when I call her Caitlin!
Sena+1 – just wait – you will see!
http://journal.crossfit.com/2009/08/crossfit-radio-episode-82.tpl
This is actually a free download of the radio show.
Funny how I sometimes cannot even recall the names of my own children…Ally Cat has to correct me when I call her Caitlin!
Sena+1 – just wait – you will see!
http://journal.crossfit.com/2009/08/crossfit-radio-episode-82.tpl
This is actually a free download of the radio show.
Funny how I sometimes cannot even recall the names of my own children…Ally Cat has to correct me when I call her Caitlin!
Sena+1 – just wait – you will see!
http://journal.crossfit.com/2009/08/crossfit-radio-episode-82.tpl
This is actually a free download of the radio show.
Funny how I sometimes cannot even recall the names of my own children…Ally Cat has to correct me when I call her Caitlin!
Sena+1 – just wait – you will see!
http://journal.crossfit.com/2009/08/crossfit-radio-episode-82.tpl
This is actually a free download of the radio show.
Funny how I sometimes cannot even recall the names of my own children…Ally Cat has to correct me when I call her Caitlin!
Sena+1 – just wait – you will see!
I forgot my middle name the other day… My time has come J9. :)))))))
I forgot my middle name the other day… My time has come J9. :)))))))
I forgot my middle name the other day… My time has come J9. :)))))))
I forgot my middle name the other day… My time has come J9. :)))))))
I forgot my middle name the other day… My time has come J9. :)))))))