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08.31.2009-Monday-Day 1

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Complete as many rounds as possible in 20 minutes of:

5 thrusters – 95# (65#)

7 hang power cleans – 95# (65#)

10 sumo deadlift high pulls – 95# (65#)

 

post rounds to comments:

compare to 12/29/2008

main site rest day

DAY 29 of the paleo challenge

**please refer to yesterday's post regarding this week's schedule**

RSCF pics 976

RSCF pics 978

RSCF pics 979

CF Pics 184

0 thoughts on “08.31.2009-Monday-Day 1”

  6. deb

    Congrats Janice!!!!
    So what cue/hint helped everyone most in “getting” the kipping pullup?
    Even tho Pat & J9 both told me just what to do and how… it was a long time; I still need work (remembering to open my hips at the end, more strength, and pushoff at the top esp. when I tire).
    For the kip I read somewhere, just hang; then, push only your chin forward thru your shoulders and back again. Then use your chin and bellybutton. That’s how I finally understood the diff between swing & kip. I watched a lot of the vids too.

  7. deb

    Congrats Janice!!!!
    So what cue/hint helped everyone most in “getting” the kipping pullup?
    Even tho Pat & J9 both told me just what to do and how… it was a long time; I still need work (remembering to open my hips at the end, more strength, and pushoff at the top esp. when I tire).
    For the kip I read somewhere, just hang; then, push only your chin forward thru your shoulders and back again. Then use your chin and bellybutton. That’s how I finally understood the diff between swing & kip. I watched a lot of the vids too.

  8. deb

    Congrats Janice!!!!
    So what cue/hint helped everyone most in “getting” the kipping pullup?
    Even tho Pat & J9 both told me just what to do and how… it was a long time; I still need work (remembering to open my hips at the end, more strength, and pushoff at the top esp. when I tire).
    For the kip I read somewhere, just hang; then, push only your chin forward thru your shoulders and back again. Then use your chin and bellybutton. That’s how I finally understood the diff between swing & kip. I watched a lot of the vids too.

  9. deb

    Congrats Janice!!!!
    So what cue/hint helped everyone most in “getting” the kipping pullup?
    Even tho Pat & J9 both told me just what to do and how… it was a long time; I still need work (remembering to open my hips at the end, more strength, and pushoff at the top esp. when I tire).
    For the kip I read somewhere, just hang; then, push only your chin forward thru your shoulders and back again. Then use your chin and bellybutton. That’s how I finally understood the diff between swing & kip. I watched a lot of the vids too.

  10. deb

    Congrats Janice!!!!
    So what cue/hint helped everyone most in “getting” the kipping pullup?
    Even tho Pat & J9 both told me just what to do and how… it was a long time; I still need work (remembering to open my hips at the end, more strength, and pushoff at the top esp. when I tire).
    For the kip I read somewhere, just hang; then, push only your chin forward thru your shoulders and back again. Then use your chin and bellybutton. That’s how I finally understood the diff between swing & kip. I watched a lot of the vids too.

  11. svw

    BF, you want in on this months EAS order per our discussion?
    Frank is placing the order today, let me know what you need, the “part number”, is the easiest way to order if you have it.
    you can email me or call my cell, either way i’ll get it on my blackberry, 973.332.5331

  12. svw

    BF, you want in on this months EAS order per our discussion?
    Frank is placing the order today, let me know what you need, the “part number”, is the easiest way to order if you have it.
    you can email me or call my cell, either way i’ll get it on my blackberry, 973.332.5331

  13. svw

    BF, you want in on this months EAS order per our discussion?
    Frank is placing the order today, let me know what you need, the “part number”, is the easiest way to order if you have it.
    you can email me or call my cell, either way i’ll get it on my blackberry, 973.332.5331

  14. svw

    BF, you want in on this months EAS order per our discussion?
    Frank is placing the order today, let me know what you need, the “part number”, is the easiest way to order if you have it.
    you can email me or call my cell, either way i’ll get it on my blackberry, 973.332.5331

  15. svw

    BF, you want in on this months EAS order per our discussion?
    Frank is placing the order today, let me know what you need, the “part number”, is the easiest way to order if you have it.
    you can email me or call my cell, either way i’ll get it on my blackberry, 973.332.5331

  51. J9

    Another one for the make-up list…Today’s WOD included some core, leg work and rowing – just to have somewhat of a CF WOD in my day.
    Nice effort by those that tested their limits by the weights of the bar – rx will soon feel easier or is not too far away!
    Nice job Ed, with your first RedShed experience and now Matt is not the only one that has a case of ripped pants!

  52. J9

    Another one for the make-up list…Today’s WOD included some core, leg work and rowing – just to have somewhat of a CF WOD in my day.
    Nice effort by those that tested their limits by the weights of the bar – rx will soon feel easier or is not too far away!
    Nice job Ed, with your first RedShed experience and now Matt is not the only one that has a case of ripped pants!

  53. J9

    Another one for the make-up list…Today’s WOD included some core, leg work and rowing – just to have somewhat of a CF WOD in my day.
    Nice effort by those that tested their limits by the weights of the bar – rx will soon feel easier or is not too far away!
    Nice job Ed, with your first RedShed experience and now Matt is not the only one that has a case of ripped pants!

  54. J9

    Another one for the make-up list…Today’s WOD included some core, leg work and rowing – just to have somewhat of a CF WOD in my day.
    Nice effort by those that tested their limits by the weights of the bar – rx will soon feel easier or is not too far away!
    Nice job Ed, with your first RedShed experience and now Matt is not the only one that has a case of ripped pants!

  55. J9

    Another one for the make-up list…Today’s WOD included some core, leg work and rowing – just to have somewhat of a CF WOD in my day.
    Nice effort by those that tested their limits by the weights of the bar – rx will soon feel easier or is not too far away!
    Nice job Ed, with your first RedShed experience and now Matt is not the only one that has a case of ripped pants!

  56. J9

    modified:
    DP-11+5+3 (55#)
    Ann-9 (45#)
    Amy L-9 (35#)
    Anna-7 (45#)
    Cheryl-7 (55#)
    Ed-6 (15 minutes, 45#)
    Janice-8+5+7+8 (55#)
    Lisa-7+5+7+4 (55#)
    rx’d:
    Scott-9+5+7
    John-7+5
    Beard-7+5+7
    SvW-10+5+4
    Jorge-8+5+7+3 (65#)
    Matt-10+5+7+4
    Randy-7+5+2
    VonRon-9+5
    Ken-9+5+3
    BF-9+5+7+2
    Deb-9+5+7+5
    Cam-6+3
    Charlie-10+5+4
    Melanie-8+5+3
    McCoy-5+5+7

  57. J9

    modified:
    DP-11+5+3 (55#)
    Ann-9 (45#)
    Amy L-9 (35#)
    Anna-7 (45#)
    Cheryl-7 (55#)
    Ed-6 (15 minutes, 45#)
    Janice-8+5+7+8 (55#)
    Lisa-7+5+7+4 (55#)
    rx’d:
    Scott-9+5+7
    John-7+5
    Beard-7+5+7
    SvW-10+5+4
    Jorge-8+5+7+3 (65#)
    Matt-10+5+7+4
    Randy-7+5+2
    VonRon-9+5
    Ken-9+5+3
    BF-9+5+7+2
    Deb-9+5+7+5
    Cam-6+3
    Charlie-10+5+4
    Melanie-8+5+3
    McCoy-5+5+7

  58. J9

    modified:
    DP-11+5+3 (55#)
    Ann-9 (45#)
    Amy L-9 (35#)
    Anna-7 (45#)
    Cheryl-7 (55#)
    Ed-6 (15 minutes, 45#)
    Janice-8+5+7+8 (55#)
    Lisa-7+5+7+4 (55#)
    rx’d:
    Scott-9+5+7
    John-7+5
    Beard-7+5+7
    SvW-10+5+4
    Jorge-8+5+7+3 (65#)
    Matt-10+5+7+4
    Randy-7+5+2
    VonRon-9+5
    Ken-9+5+3
    BF-9+5+7+2
    Deb-9+5+7+5
    Cam-6+3
    Charlie-10+5+4
    Melanie-8+5+3
    McCoy-5+5+7

  59. J9

    modified:
    DP-11+5+3 (55#)
    Ann-9 (45#)
    Amy L-9 (35#)
    Anna-7 (45#)
    Cheryl-7 (55#)
    Ed-6 (15 minutes, 45#)
    Janice-8+5+7+8 (55#)
    Lisa-7+5+7+4 (55#)
    rx’d:
    Scott-9+5+7
    John-7+5
    Beard-7+5+7
    SvW-10+5+4
    Jorge-8+5+7+3 (65#)
    Matt-10+5+7+4
    Randy-7+5+2
    VonRon-9+5
    Ken-9+5+3
    BF-9+5+7+2
    Deb-9+5+7+5
    Cam-6+3
    Charlie-10+5+4
    Melanie-8+5+3
    McCoy-5+5+7

  60. J9

    modified:
    DP-11+5+3 (55#)
    Ann-9 (45#)
    Amy L-9 (35#)
    Anna-7 (45#)
    Cheryl-7 (55#)
    Ed-6 (15 minutes, 45#)
    Janice-8+5+7+8 (55#)
    Lisa-7+5+7+4 (55#)
    rx’d:
    Scott-9+5+7
    John-7+5
    Beard-7+5+7
    SvW-10+5+4
    Jorge-8+5+7+3 (65#)
    Matt-10+5+7+4
    Randy-7+5+2
    VonRon-9+5
    Ken-9+5+3
    BF-9+5+7+2
    Deb-9+5+7+5
    Cam-6+3
    Charlie-10+5+4
    Melanie-8+5+3
    McCoy-5+5+7

  61. J9

    Walloga brothers neck in neck for the top spot on this one – with Charlie not far behind.
    SvW and Matt improved by ~ 2 rounds from December and lots of 9-rounders seen today.

  62. J9

    Walloga brothers neck in neck for the top spot on this one – with Charlie not far behind.
    SvW and Matt improved by ~ 2 rounds from December and lots of 9-rounders seen today.

  63. J9

    Walloga brothers neck in neck for the top spot on this one – with Charlie not far behind.
    SvW and Matt improved by ~ 2 rounds from December and lots of 9-rounders seen today.

  64. J9

    Walloga brothers neck in neck for the top spot on this one – with Charlie not far behind.
    SvW and Matt improved by ~ 2 rounds from December and lots of 9-rounders seen today.

  65. J9

    Walloga brothers neck in neck for the top spot on this one – with Charlie not far behind.
    SvW and Matt improved by ~ 2 rounds from December and lots of 9-rounders seen today.

  71. BF

    svw – I am goingto try and hit GNC this morning to get part #’s. I need to get a good diet going for the next 3 months or so and see how it effects performance…..now that the phantom knee seems to be 100%…plus i can’t let the W boys get too far ahead of me!

  72. BF

    svw – I am goingto try and hit GNC this morning to get part #’s. I need to get a good diet going for the next 3 months or so and see how it effects performance…..now that the phantom knee seems to be 100%…plus i can’t let the W boys get too far ahead of me!

  73. BF

    svw – I am goingto try and hit GNC this morning to get part #’s. I need to get a good diet going for the next 3 months or so and see how it effects performance…..now that the phantom knee seems to be 100%…plus i can’t let the W boys get too far ahead of me!

  74. BF

    svw – I am goingto try and hit GNC this morning to get part #’s. I need to get a good diet going for the next 3 months or so and see how it effects performance…..now that the phantom knee seems to be 100%…plus i can’t let the W boys get too far ahead of me!

  75. BF

    svw – I am goingto try and hit GNC this morning to get part #’s. I need to get a good diet going for the next 3 months or so and see how it effects performance…..now that the phantom knee seems to be 100%…plus i can’t let the W boys get too far ahead of me!

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