09.23.2009-Wednesday-Day 3

J9,
I will definitely be at the Shed for the FGB IV, unless I have to be at the hospital on Saturday. Counting hours at this point.
I miss the shed very much. Can’t workout anymore, but I walk as much as I can (mostly inside baby stores…)
See you saturday!!!
PS. Cait looks great behind the bar!!! Is she on the Rx’d list yet?

J9,
I will definitely be at the Shed for the FGB IV, unless I have to be at the hospital on Saturday. Counting hours at this point.
I miss the shed very much. Can’t workout anymore, but I walk as much as I can (mostly inside baby stores…)
See you saturday!!!
PS. Cait looks great behind the bar!!! Is she on the Rx’d list yet?

i hope you are all getting ready for fgb IV! I haven’t done this wod yet and I am not exactly looking forward to those 17 minutes of torture…yet I signed up for it anyway.
CFO is definitely a fun time…I am determined to get my muscle-up soon! i WILL have it by the time I come back to redshed to visit haha. Come visit Hawaii. bye!
ps…pat..I thought about doing that one WOD with the row and burpees and I just couldn’t get myself to do it! haha…we hardly use the rower at cfo so I just kno it would kick my ass sooo incredibly bad.
Good luck on Saturday shedheads! I will be going through it as well – just about 6 hours later than all of you..

i hope you are all getting ready for fgb IV! I haven’t done this wod yet and I am not exactly looking forward to those 17 minutes of torture…yet I signed up for it anyway.
CFO is definitely a fun time…I am determined to get my muscle-up soon! i WILL have it by the time I come back to redshed to visit haha. Come visit Hawaii. bye!
ps…pat..I thought about doing that one WOD with the row and burpees and I just couldn’t get myself to do it! haha…we hardly use the rower at cfo so I just kno it would kick my ass sooo incredibly bad.
Good luck on Saturday shedheads! I will be going through it as well – just about 6 hours later than all of you..

i hope you are all getting ready for fgb IV! I haven’t done this wod yet and I am not exactly looking forward to those 17 minutes of torture…yet I signed up for it anyway.
CFO is definitely a fun time…I am determined to get my muscle-up soon! i WILL have it by the time I come back to redshed to visit haha. Come visit Hawaii. bye!
ps…pat..I thought about doing that one WOD with the row and burpees and I just couldn’t get myself to do it! haha…we hardly use the rower at cfo so I just kno it would kick my ass sooo incredibly bad.
Good luck on Saturday shedheads! I will be going through it as well – just about 6 hours later than all of you..

Glad to hear from both Sena +1 and Maria!
Think I can finally participate in the official RedShed WOD today.
FGB just 3 days away!

Glad to hear from both Sena +1 and Maria!
Think I can finally participate in the official RedShed WOD today.
FGB just 3 days away!

Yeah – early morning comments should make the Coach happy!

Yeah – early morning comments should make the Coach happy!

Yeah – early morning comments should make the Coach happy!

I will see you all on Saturday at FGB to cheer all of you guys on!

I will see you all on Saturday at FGB to cheer all of you guys on!

New shirts will be here tomorrow, and don’t forget about the hoodies.
I am not putting the hoodie order in until all money is collected. I will extend the ordering 1 week, so you have until October 10th to order and pay for your hoodie. That will probably bring them in around Thanksgiving, but hopefully earlier.
They will be black, with red logo on the back and your name on the front.

New shirts will be here tomorrow, and don’t forget about the hoodies.
I am not putting the hoodie order in until all money is collected. I will extend the ordering 1 week, so you have until October 10th to order and pay for your hoodie. That will probably bring them in around Thanksgiving, but hopefully earlier.
They will be black, with red logo on the back and your name on the front.

New shirts will be here tomorrow, and don’t forget about the hoodies.
I am not putting the hoodie order in until all money is collected. I will extend the ordering 1 week, so you have until October 10th to order and pay for your hoodie. That will probably bring them in around Thanksgiving, but hopefully earlier.
They will be black, with red logo on the back and your name on the front.

run 400m
20 single arm kb swings
run 400m
20 kb swings
run 800m
20 kb swings
run 400m
20 kb swings
run 400m
20 kb swings
15:12
So almost as rx’d (as posted on the board). No front squats – so longer run distances.

run 400m
20 single arm kb swings
run 400m
20 kb swings
run 800m
20 kb swings
run 400m
20 kb swings
run 400m
20 kb swings
15:12
So almost as rx’d (as posted on the board). No front squats – so longer run distances.

We’re home!
Janice and I would like to come in tomorrow at 6:30pm to make up Tuesday’s wod if thats good for you.

We’re home!
Janice and I would like to come in tomorrow at 6:30pm to make up Tuesday’s wod if thats good for you.

We’re home!
Janice and I would like to come in tomorrow at 6:30pm to make up Tuesday’s wod if thats good for you.

that works, see you tomorrow

that works, see you tomorrow

Day 3 modified: front squat final load/metcon time
Diet Pepsi-8:50
AnnC-95#/10:13, 20#
Rachael-115#/15:39, 20#
Maryanne-12:56, 250m row, 20#
Dale-95#/10:00
Anna-80#/19:10, 250m row, 20#
Shannon-65#/12:42, 20#
Ed-155#/9:19, 16kg
Larry-165#/14:14, 16kg
Christine-80#/10:19, 250m row, 20#
Day 3 rx’d:
Matt-225#/9:02
VonRon-215#/9:35
Estey-200#/9:46
CZ-225#/10:20
Randy-180#/9:57
Deb-125#/10:47
DaveP-145#/12:12
Pat-215#(2)/9:47
SvW-175#/9:08
Bill-185#/8:26
Melanie-125#/8:46
McCoy-165#/10:31
Rosemary-115#/10:20
Cheryl-105#/10:22
DavidS-205#/12:44
Charlie-180#/8:58

Day 3 modified: front squat final load/metcon time
Diet Pepsi-8:50
AnnC-95#/10:13, 20#
Rachael-115#/15:39, 20#
Maryanne-12:56, 250m row, 20#
Dale-95#/10:00
Anna-80#/19:10, 250m row, 20#
Shannon-65#/12:42, 20#
Ed-155#/9:19, 16kg
Larry-165#/14:14, 16kg
Christine-80#/10:19, 250m row, 20#
Day 3 rx’d:
Matt-225#/9:02
VonRon-215#/9:35
Estey-200#/9:46
CZ-225#/10:20
Randy-180#/9:57
Deb-125#/10:47
DaveP-145#/12:12
Pat-215#(2)/9:47
SvW-175#/9:08
Bill-185#/8:26
Melanie-125#/8:46
McCoy-165#/10:31
Rosemary-115#/10:20
Cheryl-105#/10:22
DavidS-205#/12:44
Charlie-180#/8:58

Day 3 modified: front squat final load/metcon time
Diet Pepsi-8:50
AnnC-95#/10:13, 20#
Rachael-115#/15:39, 20#
Maryanne-12:56, 250m row, 20#
Dale-95#/10:00
Anna-80#/19:10, 250m row, 20#
Shannon-65#/12:42, 20#
Ed-155#/9:19, 16kg
Larry-165#/14:14, 16kg
Christine-80#/10:19, 250m row, 20#
Day 3 rx’d:
Matt-225#/9:02
VonRon-215#/9:35
Estey-200#/9:46
CZ-225#/10:20
Randy-180#/9:57
Deb-125#/10:47
DaveP-145#/12:12
Pat-215#(2)/9:47
SvW-175#/9:08
Bill-185#/8:26
Melanie-125#/8:46
McCoy-165#/10:31
Rosemary-115#/10:20
Cheryl-105#/10:22
DavidS-205#/12:44
Charlie-180#/8:58

Thanks Pat and the rest of the guys for pushing me and motivating me! You all are good people. I am glad to have found RedShed. Even though my whole body hurts right now!

Thanks Pat and the rest of the guys for pushing me and motivating me! You all are good people. I am glad to have found RedShed. Even though my whole body hurts right now!

Great workout. I really like doing the strength followed by the workout. I feel I can concentrate on the proper form with the strength movements. I feel I sacrifice form as I fatigue on the WOD. I am sore as well but I haven’t found a workout in a long time that isn’t the end result.

Great workout. I really like doing the strength followed by the workout. I feel I can concentrate on the proper form with the strength movements. I feel I sacrifice form as I fatigue on the WOD. I am sore as well but I haven’t found a workout in a long time that isn’t the end result.

Great workout. I really like doing the strength followed by the workout. I feel I can concentrate on the proper form with the strength movements. I feel I sacrifice form as I fatigue on the WOD. I am sore as well but I haven’t found a workout in a long time that isn’t the end result.

Welcome back Scott and Janice!
Dave, If your whole body is sore, you’ve caught up to the rest of us.

Welcome back Scott and Janice!
Dave, If your whole body is sore, you’ve caught up to the rest of us.

Very kind words, and I thank you.
Also, I want to be sure that everyone knows how much I appreciate the “pitching in” when the gym gets filled up. Today, Randy and Matt really stepped up and helped me get the later groups moving. And as always, McCoy, Ed and the Kierans helped with the clean up.
The teamwork is greatly appreciated!
And Dave, the hurt will go away! Glad to have you aboard!

Very kind words, and I thank you.
Also, I want to be sure that everyone knows how much I appreciate the “pitching in” when the gym gets filled up. Today, Randy and Matt really stepped up and helped me get the later groups moving. And as always, McCoy, Ed and the Kierans helped with the clean up.
The teamwork is greatly appreciated!
And Dave, the hurt will go away! Glad to have you aboard!

Very kind words, and I thank you.
Also, I want to be sure that everyone knows how much I appreciate the “pitching in” when the gym gets filled up. Today, Randy and Matt really stepped up and helped me get the later groups moving. And as always, McCoy, Ed and the Kierans helped with the clean up.
The teamwork is greatly appreciated!
And Dave, the hurt will go away! Glad to have you aboard!

I miss the CF muscle soreness! I can’t wait to feel that again!

I miss the CF muscle soreness! I can’t wait to feel that again!